Mekotla kapa che, u tla rata tsena smoothies, tse lokisitsoeng ka libanana, lebese la almonde, cocoa le pere ea peanut, moeling oa ho sisinyeha. Ho ruile ebile ho matlafatsa, sena ke ntho e phethahetseng bakeng sa bophelo bo botle ba linate, linama, le tse ling tse tsoang ho lebese, soya, gluten le mahe a shapuoa hoseng kapa ka mor'a ho ikoetlisa. Hape, bana ba ratana, hape, ba ikutloe ba lokolohile ho ba arolelana le bana ba hau!
Ha e le hantle, ho na le litsela tse fetang tse le 'ngoe tsa ho etsa smoothie joaloka monate ona, kahoo ikutloe u lokolohile ho hlahloba litlhahiso tse ling tse fapaneng ka tlase ho mohope oa likhopolo tse ling!
Seo U tla se Hloka
- Libanana tse 2 tse feletseng, tse butsoitseng
- 3-4 tbsp. cocoa phofo
- 1/4 sirapo e ntle ea maple
- 1/4 senoelo se monate oa pereate
- Likopi tse 3 tsa vanilla almond, lebese la kokonate kapa la vanilla tse ling
- lebese le sa tsoaneng la lebese
- 1/2 senoelo leqhoa
Kamoo U ka e Etsang
- 1. Beha libanana ka blender hammoho le phofo ea cocoa, sirapo ea maple le pere ea perekisi. Tsamaiso ho fihlela ho patoa le ho kopanngoa feela.
- Eketsa lebese la almonde (kapa leha e le efe ea lebese le sa tsoaneng lebese) le leqhoa, 'me le kopane ho fihlela le boreleli le le monate.
- Sebeletsa hang-hang, u khabise ka tsokolate e sa lefelloeng ea lebese haeba e lakatsa.
Liphetoho tse ling:
- Shake It Up: Etsa smoothie e mengata ka ho tlosa likotlolo tse peli tsa lebese la almonde ka li -ice cream tsa vanilla tse sa nang le lebese (ebang ke li-almond, based on coconut, rice-based, kapa soy-based). Bakeng sa setlolo sa tsokolate e seng kae, sebelisa li-1-2 scoops tsa chokolete ntle le mahala ea ice cream ho e-na le hoo. Phapang ena e boetse e khahleha ha e apesoa ka tranelate ea sefate sa tranelate le sirase ea mahala ea chokolete ea lebese.
- Tsokolate e 'Meli : Beha lebese la almonde la vanilla (kapa soya kapa kokonate, haeba u sebelisa) ka lebese la almate ea chocolate.
- Protein Powerhouse: Eketsa ka 1 phoofolo eo ue ratang haholo ea phofshoana ea lebese nakong ea Mohato oa 1 ha u etsa libanana, phofo ea cocoa, sirapo ea maple le pere ea perekisi. Etsa bonnete ba hore u latsoa tlhahlobo ea batch mme u fetole monate kamoo o batlang kateng.
- Etsa libanana: Ho e-na le ho eketsa ka 1/2 senoelo sa leqhoa, feela u eketsa lenane la libanana mokokotlong oa 3 le ho li qeta lihora tse peli (ho fihlela bosiu bo le bong pele u etsa smoothies).
- E-na le eona: Bakeng sa bana kapa batho ba baholo ba nang le bokooa ba peanut butter, kapa ba e fetole, ba nke sebaka sa pere ea peanut le botoro ea cashew, botoro ea almonde kapa linotši tse ling tsa khetho.
- E-ba le motsoako: Sebelisa lebese la almonde le entsoeng ka mafura bakeng sa lebese la almonde mohahong, tlosa phofo ea cocoa ka phofo e tala ea cacao , 'me u nke sebaka sa pere ea peanut ka botoro ea linotši.
- Chip In: Eketsa ka 1/2 senoelo sa ts'ooso ea ts'oaretso ea lebese e sa lefelloeng la lebese kapa tsokolate e sa lefelloeng ka lebese la lebese ha u kenya libanana, phofo ea cocoa, sirapo ea maple le pere ea perekisi. Bakeng sa ts'oaetso e eketsehileng, tsosa ka har'a cocoa nibs kapa tsokolate e sa lefelloeng ea lebese pele e sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 524 |
| Total Fat | 19 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 0 mg |
| Sodium | 298 mg |
| Li-carbohydrate | 83 g |
| Fiber Fiber | 9 g |
| Liprotheine | 12 g |