Ama-smoothie yiyona ndlela ethandekayo yokujabulela amajikijolo, abe ahlanzekile noma aqhwaqwe. Kungakhathaliseki ukuthi yi-berry season kanye nama-blackberries amasha kanye nama-blueberries, ama-raspberries nama-strawberries aphuma ezindlebeni zomuntu wonke noma nge-berry isikhathi eside, kodwa amahhalafri ayenemizamo eminingi yokwenza ukuthi iphele (ukuziqhafaza ubone ukuthi Ungabhala kanjani ama-Berries ).
Le recipe yenza i-smoothie eyodwa, kodwa ilula kabili noma i-triples noma ngaphezulu-umkhawulo we-batch incike kuphela ngobukhulu be-blender yakho. Okubalulekile, le "iresiphi" isifanekiso kakhulu njenganoma yini. Naphezu kwegama elithi "i-mixberry berry smoothie," kufanele uzizwe ukhululekile ukusebenzisa uhlobo olulodwa lwebheki uma yilokho okuthandayo noma lokho onakho.
Qaphela: amajikijolo ahlumelekile azodala i-smoothie enziwe ngokwemvelo. Ukuze kube nomphumela ofanayo omnandi namajikijolo amasha, vele ushaye ama-cubes amabili noma amathathu.
Okuzokwenza
- Mayelana ne-3/4 indebe ye-orange orange
- 1 inkomishi
- amajikijolo (fresh noma efriziwe; ama-strawberries, ama-blueberries, ama-raspberries, njll)
- 1/2 indebe
- i-yogurt engasetshenzisiwe
Indlela Yokwenza
Beka zonke izithako ku-blender ne-whirl kuze kube sebushelelezi. Ngempela vumela ukuthi iqhubeke ukuze ihambe kahle-lokhu kungathatha imizuzu engu-2, okuzobonakala sengathi inesikhathi eside ukushiya okuthile ku-blender, kodwa ukuthungwa okubushelelezi ekugcineni kuyigugu. ( Qaphela: Lelizinga le-ultra-smoothness kunzima ukufeza uma unqume ukusebenzisa ama-blackberries, amahloni abo onenkani aphuli kalula kalula. )
Uma ungasebenzisi amajikijolo amaqhwa futhi ufuna ukwengeza ama-cubes amaqhwa ukuze uhlwithe izinto, uthole umphumela omkhulu wokuqina ngokuzifaka ngezinye izikhathi, nge-blender egijima, futhi ehambela ngamunye aze afakwe ngokugcwele. Kuthatha okwesikhashana isikhathi esengeziwe, kodwa ukuthungwa kweqiniso "kwe-smoothie" okuholela ekufanele.
Thela ingilazi ende bese ukhonza ngokushesha.
* Sebenzisa noma yiluphi uhlobo lwe-yogurt oyithandayo, ngokusobala, kodwa ukunambitheka kwamaberry kuzokhanyela kakhulu uma i-yogurt ingenayo enye into enambitheka kuyo. I-Nonfat ne-yogurt ephansi-fat ihamba kahle, kepha lonke ubisi lwe-yogurt luzoholela ku-smoothiest, egculisayo kakhulu e-smoothie.
Izinguquko
Yenza I-Milky. Ukuze uthole i-creamier, i-smoothie encane ye-fruity, sebenzisa ubisi, ubisi lwe-soy, ubisi lwe-almond, noma ubisi lwelayisi esikhundleni sejusi le-orange.
Yenza It Vegan. Sebenzisa lonke, ibhanana elihlutshiwe endaweni ye-yogurt ukuze ususe izinto. Ezinye izithelo ezishisayo zingadlala le nendima futhi, kufaka phakathi ama-mangos nama-papayas. Ngaphezu kwalokho, i-papaya yenezela isici esivelele lapho uyishaya ku-blender kanje.
Yenza kube mnandi. Ukwengeza amaqabunga amancane amantsana ama-bint smoothies abathatha kusuka esimnandi kuya "okukuphi?!!!!!" Yum!
Yenza I-Protein-Packed. Engeza isipuni noma amabhotela amabili e-almond for smoothie esondayo kanye namanye amaprotheni kuwo, kanye nesiphunga esihle se-nutty.
Yenza I-Protein-Packed II. Engeza ama-ounces amabili kuya kwangu-4 we-tofu ethambile. Yenezela umzimba nomningi wamaprotheni kuma-smoothie futhi ayithinti neze ukunambitheka nhlobo.
Yenze kube yi-Green Green. Kuzwakala okungaqondakali, kodwa uma ufuna ukusebenza eminye imifino ekudleni kwakho, yazi ukuthi i-sipinashi encane ayitholakali kalula phakathi kwayo yonke ukunambitheka kweberry okuqhubekayo lapha-nakuba kuyokwenyusa umbala we-smoothie kancane, ngakho akunjalo indlela enhle yokuthi "sneak" imifino ekudleni komunye umuntu!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 168 |
| Inani lamafutha | 1 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | 3 mg |
| Ama-carbohydrate | 41 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 2 g |