Ka mor'a hore u noe lebese la linate ho tloha ka metsing ea lero la metsi, e ka 'na ea e-ba nako ea ho iketsetsa lijo tsa lebese le hlahisitsoeng ka letsoho. Ho bonolo haholo ho etsa, 'me sohle seo u se hlokang ke blender. U ka fokotsa lebese ka sefate se senyenyane kapa mokotla o entsoeng ka lebese kapa o se tlohele hore o tiee haeba u rata 'mele oa lebese le sa tsitsang. U ka boela ua eketsa vanilla, sinamone, mace, cardamom le sweeteners tse fapaneng ho tloha ho e mong ho ea mahe a linotši a tala, agave kapa matsatsi. Lebese lena ke motheo o moholo oa smoothies le pudding . Lebese le tla lula ka nako e ka bang mane ka sehatsetsing.
Seo U tla se Hloka
- Likopi tse 2 tse tala li-cashews
- Likopi tse 5 metsi *
- 4 matsatsi a qhibilihisoa OR kapa 1 tablespoon ea mahe a linotši, a agave kapa a sira ea maple
- Nōka e nyane ea letsoai (ho khetha)
- 1 1/2 teaspoon e hlahisoang ke vanilla e hloekileng kapa peo e tsoang ho 1 bean ea linaoa
- 1 teaspoon fatše sinamone
- 1/4 teaspoon mace ea fatše kapa nutmeg
- 1/4 teaspoon karamu ea fatše
Kamoo U ka e Etsang
- Fokotsa li-cashews bosiu bo le bong ka likopi tse 4 tsa metsi.
- Qoba linate 'me u lahle metsi. Hlatsoa linate hantle ho fihlela metsi a hlakile.
- Beha li-cashews, likopi tse 2 tsa metsi, matsatsi, letsoai la leoatle, vanilla, sinamone, maceba le cardamom ka blender le ho kopanya ho fihlela ho boreleli haholo le monate. Sena se tla nka nako e telele ho tloaelehileng blender. Kenya metsi a setseng mme u tsoele pele ho kopanya ka metsotso e meng kapa joalo.
- Haeba u khathatsehile ka mokhoa o ts'oanelang, hlahisa lebese la linate ka mokotla oa lebese la linate ka nkho ea khalase e hloekileng. Ntle le moo, o ka sebelisa likhahla tse 'maloa tsa cheesecloth, penta ea pente, kofi "sock" kapa strainer (colador de café), tsohle tse fumanehang Inthaneteng kapa li-hardware tsa hau kapa lijo tsa bophelo.
Liphetoho le litlolo tse khethollang:
- Tablespoons tse 2 tse hlahisoang ka cacao
- Kenya sebaka sa mace le cardamom ka 1/2 teaspoon e nkiloeng ka almond e hloekileng
- * Phetolelo ena e ntle haholo; kamehla o ka eketsa senoelo se seng sa metsi haeba o batla lebese la boleng bo botle kapa le bolileng. Haeba u batla ho etsa ntho e tšoanang le halofo le halofo kapa tranelate e bonolo, khaola metsi ka halofo. Haeba u na le Vitamix kapa Blendtec blender, ho bonolo ho feta ho fokotsa lebese la linate, empa u tla ba le masala a seng makae.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 191 |
| Total Fat | 14 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 0 mg |
| Sodium | 245 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 1 g |
| Liprotheine | 5 g |