Letsatsi la St. Patrick le bolela ho ithorisa ka ho apara tala, ho keteka ntho e 'ngoe le e' ngoe ea Ireland, le ho noa monate oa Shamrock Shake! Ka bomalimabe, haeba o reka ka ketane ea hau ea lijo e potlakileng eo ue ratang, o tla noa lik'hilojule tse fetang 500 le ligrama tse 80 tsa tsoekere! Le hoja sena se le bohlokoa ka nakoana, ho na le tsela ea ho thabela monate o ts'oanang, o nang le lik'hilojule tse seng kae lapeng! Tlhahiso ena e thothomela e tletse monate o monate oa peppermint 'me o tletse liprotheine tsohle ha o ntse o e-na le lik'hilojule tse seng kae! Hape ho na le spinach ho na le moo! Kea u tšepisa hore u ke ke ua khona ho e latsoa ho hang! E eketsa mmala o motle, oa tlhaho ho sisinyeha, hammoho le ho matlafatsa tšepe le limatlafatsi tse ling!
Ho e-na le ho sebelisa ice cream e bonolo, recipe ena e sebelisa lebese le libanana! U ka e etsa vegan habonolo ka ho fetola lebese la khomo ka almond, kokonate kapa soya. E-ba hlokomele hore ha u sebelisa lebese le monate le sa khaoang ka letsoho, ho thothomela ho tla monate haholo!
O ka tlosa phofo ea protheine ea ho sisinyeha haeba u lakatsa, e boetse e fokotsa lebese leo u le eketsang smoothie. Ho itšetlehile ka boholo ba uena banana ho ka 'na ha hlokahala hore u kenye lebese le eketsehileng bakeng sa ho finyella ts'ebetso e nepahetseng!
Haeba u batla hore smoothie e be le 'mala o tebileng, u ka eketsa' mala oa lijo. Leha ho le joalo, spinach e na le mosebetsi o motle oa ho etsa hore e be mobala o motala ntle le ho sa e-ba le tlhaho ea tlhaho ea lijo. Etsa bonnete ba hore o sebelisa sopho ea peppermint, eseng e nkiloeng e reng "koena." Semela e monate e tla boela e be le monate, kahoo e ke ke ea latsoa se tšoanang!
Seo U tla se Hloka
- Likotlolo tse 1 1/2 tsa lebese (khomo, almonde, kokonate kapa soya)
- 1 e kholo banana (leqhoa)
- 1/2 senoelo sa sipinake (e ncha)
- 1 vanilla ea proteine ea phofo
- 1/4 teaspoon ea nkhono ea sebele ea peppermint
- Ho ikhethela: ho hlajoa ka tranelate
- Ho ikhethela: makhasi a mangata bakeng sa monate
Kamoo U ka e Etsang
- Eketsa lebese ho blender. Eketsa banana ba leqhoa, hoa thusa haeba banana ba tšolloa pele ho chesoa, empa ha hoa hlokahala! Haeba u se na banana ba nang le serame, u ka sebelisa e ncha, feela eketsa ka 5 lik'hilograma tsa ice ho blender hape. Sena se tla thusa ho finyella boleng bo batang boo smoothie e hlokang!
- Eketsa ka spinach, phofo ea protheine, le pela ea peppermint. Koahela ka metsotso e seng mekae, ho fihlela ho boreleli. Ho molemo ho sebelisa blender e etselitsoeng smoothies. Moetlo oa setso o ka 'na oa se ke oa etsa hore smoothie e be e boreleli.
- Tšela smoothie ka khalase e kholo le holimo ka makhasi a hloekileng a mint le ho hlajoa ka tranelate haeba u lakatsa!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 700 |
| Total Fat | 41 g |
| Fat Satated | 36 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 265 mg |
| Li-carbohydrate | 73 g |
| Fiber Fiber | 18 g |
| Liprotheine | 21 g |