Fragole, yogurt, le lebese la almonde li fumana lekhalo la citrus le lero la lamunu le karoloana ea protheine le botenya ho lialmonde tse silafalitsoeng. E sebetsa joaloka lijo tsa hoseng smoothie, empa hape e le bohobe bo phelisang hantle kapa lijo tse khathollang ha ho chesa.
Ho sebelisa li-strawberries tse nang le serame ho etsa hore li-milkshake li tšoane le smoothie haholoanyane. Haeba u ka rata empa ha u na fragole e ncha, sheba mokhoa oa ho tlosa fragole (ba tla be ba loketse ho senya smoothie ka mor'a metsotso e 30 feela ka lehare). Haeba u sebelisa fragole ue rekileng, etsa bonnete ba hore ke IQF (ka boeona ka potlako e nang le serame;
Seo U tla se Hloka
- 1 senoelo se secha kapa serame
- fragole
- Likotlolo tse peli tse hlahisoang ka lebese la almonde kapa la vanilla
- 1 senoelo sa yogurt sa unsweetened
- 1/2 senoelo sa lero la orange
- Lipole tse 2 tse silafalitsoeng lialmonde tse sositi
Kamoo U ka e Etsang
- Haeba u sebelisa li-fragole tse ncha, etsa bonnete ba hore u li hloekisa ka bonolo ebe u li patisa. Ebe u bokella monokotsoai: kenyelletsa ntlha ea sesepa sa ho bapatsa ka lehlakoreng le leng la mahlakore a 45 ho tloha lehlakoreng la sekoahelo se tala; e senya strawberry ho pota ntlha ea thipa ho khaola qetello ea tala le tala e nyenyane ka tlaase. Ho hoeletsa ha nnete ho joalo ho hlahisa khalyx e tloaelehileng e sa tloaelehang ntle le ho nyehela litholoana tse monate tse bofubelu ka lehlakoreng le holimo ka tsela e ka etsang hore litlhōrō tsa lihlahla tsa fragole li se ke tsa khaotsa. Sheba Tsela ea ho Hula Fragole Haeba u ntse u sa tsebe hantle hore na u ka etsa sena joang; hang ha u ithuta ho koala li-strawberry ka tsela e nepahetseng le ho bona hore na u phelela melee e mengata hakae, u ke ke ua khutlela morao feela ho khaola litlhōrō hape.
- Beha fragole, lebese la almonde , yogurt, lero la lamunu le lialmonde ka blender. Whirl ho fihlela e boreleli le frothy. Sena se tla kenyelletsa ho lumella blender hore a qete nako e teletsana ho feta kamoo u ka nahanang kateng, haholo-holo haeba u sebelisa fragole ea serame: u batla ntho e 'ngoe le e' ngoe e ntle le e boreleli, 'me ho roba monokotsoai o nang le serame ho nka nako e telele ho feta feela lintho tse hloekileng tsa puree.
- Tšela likhalase ebe u sebeletsa.
Liphetoho
- Tlosa lero la lamunu mme u nkele sebaka ka lebese le eketsehileng la almonde bakeng sa smoothie e monate, e sa tlaase haholo
- Sebelisa linoelo tse 1 1/2 metsi le 1/2 senoelo sa lialmonde sebakeng sa lebese la almonde bakeng sa smoothie e kholoanyane le e mengata haholo.
- Kenya sebaka sa fragole le litholoana tse ling tse nang le bothata bo botle: li-blueberries, tse tala, liperekisi kapa li-cherries (e tsitsitseng).
- Kenya makhasi a seng makae a koena ho khantša ntho e 'ngoe le e' ngoe le ho feta.
- Lahlela ka letsatsi le hlakileng bakeng sa smoothie e monate le e tsotehang haholoanyane.
- Ho noa lebese ka ho sebelisa banana kapa tse peli ho e-na le yogurt.
Etsa Pele Pele
Smoothies ha e boloke hantle mme ka tsela eo e etsa hore e be ka pele ka morero ha e kgothaletswe, kaha e atisa ho rarolla le ho arohana. Haeba u sa ntse u batla ho e fetisetsa pele kapa haeba u le bonolo u e-na le smoothie e fokolang eo u batlang ho e boloka le ho e thabela hamorao, u ka koahela 'me ua senya motsoako ebe u o fa kapele ho khutlela ho blender kapa bonyane o rerile ho senya motsoako hammoho pele u e sebeletsa. (Haeba u etsa sena, u tla bona hore na ke hobane'ng ha motho a ke ke a khothaletsa sena e le 'nete ea ho etsa pele-pele: ha nako e ntse e nka ho etsa leha e le efe ea seo, u ka' na ua etsa smoothie feela.)
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 116 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 8 mg |
| Sodium | 122 mg |
| Li-carbohydrate | 12 g |
| Fiber Fiber | 2 g |
| Liprotheine | 4 g |