Txiv tsawb smoothies yog qhov kev xaiv zoo rau pluas tshais, noj su ib tag hmo, thiab kho qhov mob ntawm kev haus cawv. Cov txiv tsawb tsw uas sib xyaw zoo nrog ntau yam ntawm lwm cov tsw ua rau nws yooj yim los ua cov smoothie uas koj xaiv. Koj tuaj yeem ua kom muaj kev noj qab haus huv zoo uas muaj protein ntau thiab muaj fiber ntau, lossis qab zib zoo ib yam li khoom qab zib. Thaum koj paub qhov pib, cia koj lub tswv yim khiav qus thiab tsim koj tus kheej daim ntawv qhia smoothie!
Cov khoom xyaw
Txiv tsawb-Zib ntab Smoothie
- 1 txiv tsawb
- rau 1 khob (120-240 ml) mis
- 1 tablespoon (15 grams) zib ntab
- 5 txog 8 dej khov nab kuab (xaiv tau)
Rau 1-2 servings
Very Berry Banana Smoothie
- 1 txiv tsawb
- 1 khob (250 grams) cov kua mis nyeem qaub
- rau khob (60-120 ml) kua txiv kab ntxwv
- khob (120 grams) blueberries
- 4 loj txiv pos nphuab, tshem tawm cov qia
- 1 teaspoon (5 grams) agave nectar (yeem)
- 5 mus rau 8 cov dej khov
Rau 1-2 servings
Healthy Banana Smoothie
- 1 txiv tsawb
- 1 khob (240 ml) mis nyuj almond lossis kua mis
- 1 mus rau 2 khob (225-450 grams) zaub ntsuab
- 1 tablespoon (15 grams) txiv laum huab xeeb
- 1 teaspoon (5 grams) zib ntab
- 1 teaspoon (3.5 grams) chia noob (xaiv tau)
- 5 mus rau 6 cov dej khov
Rau 1-2 servings
Txiv tsawb Cracker thiab Cream Smoothie
- 1 txiv tsawb
- 1 khob (240 ml) ib nrab thiab ib nrab
- 1 teaspoon (5 grams) suab thaj xim av
- 1 teaspoon (5 grams) maple phoov
- (1.5 grams) teaspoon cinnamon
- teaspoon (0.65 grams) txiv ntseej
- 1 tablespoon (15 grams) cracker flakes (yeem)
Rau 1-2 servings
Txiv tsawb Smoothie rau pluas tshais
- 1 txiv tsawb
- khob (120 ml) mis nyuj
- khob (125 grams) yogurt
- khob (40 grams) oatmeal
- 2 dia (30 grams) txiv laum huab xeeb (xaiv tau)
- 1-2 dia (15-30 grams) zib ntab (xaiv tau)
- -½ teaspoon (0.65-1.5 grams) cinnamon (xaiv tau)
- Qee qhov dej khov (xaiv tau)
Rau 1-2 servings
Kauj ruam
Txoj Kev 1 ntawm 5: Ua Txiv tsawb-Zib ntab Smoothie
Kauj Ruam 1. Tev thiab txiav cov txiv tsawb, tom qab ntawd muab lawv tso rau hauv rab
Rau qhov tuab tuab, siv khov txiv tsawb. Yog tias koj tsis muaj lub tshuab ziab khaub ncaws, koj tuaj yeem siv lub tshuab ua zaub mov nrog rab hlau.
Kauj Ruam 2. Ntxiv zib ntab thiab mis nyuj
Qhov ntau mis koj ntxiv, cov thinner smoothie yuav tig tawm. Rau qhov tuab tuab, siv cov mis dawb los yog vanilla yogurt hloov pauv.
- Txhawm rau ntxiv cov protein, pov rau hauv 3 diav (45 grams) ntawm txiv laum huab xeeb.
- Rau ntxiv saj, ntxiv pinch ntawm av cinnamon.
- Yog tias tsis muaj zib ntab, koj tuaj yeem siv qab zib, agave nectar, stevia, lossis txawm tias maple phoov xwb.
Kauj Ruam 3. Ntxiv dej khov yog tias koj nyiam
Yog tias koj siv cov txiv tsawb khov, koj tsis tas yuav ntxiv dej khov, tshwj tsis yog tias koj nyiam cov dej khov heev.
Kauj Ruam 4. Muab tag nrho cov khoom xyaw kom sib tov thiab sib npaug
Sib tov kom txog thaum tsis muaj lumps ntxiv hauv nws. Tej zaum koj yuav tsum tau tua lub tshuab ziab khaub ncaws txhua lub sijhawm thiab tom qab ntawd qhib nws, thiab thawb ib qho khoom sib txuas rau ntawm phab ntsa ntawm lub tshuab ziab khaub ncaws nrog cov roj hmab spatula.
Koj yuav tsum tau tig lub tshuab ziab khaub ncaws rau "smoothie", "blend", lossis "pure" nyob ntawm lub cuab yeej koj siv
Kauj Ruam 5. Ncuav lub smoothie rau hauv khob thiab ua haujlwm
Koj tuaj yeem txaus siab rau lawv tam sim ntawd, lossis ua rau lawv zoo nkauj ua ntej nrog dollop ntawm cov nplawm nplawm, txiv tsawb slices, lossis ib tee ntawm zib ntab.
Txoj Kev 2 ntawm 5: Ua Berry Banana Smoothie
Kauj Ruam 1. Npaj cov txiv hmab txiv ntoo
Tev thiab chop txiv tsawb. Ntxuav cov txiv pos nphuab, txiav cov qia, thiab hlais lawv rau hauv ib nrab lossis ib nrab (kom lawv yooj yim dua mash). Ntxuav blueberries.
Rau qhov tuab tuab, koj tuaj yeem siv khov txiv tsawb
Kauj Ruam 2. Muab cov txiv hmab txiv ntoo tso rau hauv rab
Yog tias koj tsis muaj lub tshuab ziab khaub ncaws, koj tuaj yeem siv lub tshuab ua zaub mov nrog cov hlau hlau hloov.
Kauj Ruam 3. Ntxiv cov kua txiv kab ntxwv thiab yogurt
Yog tias koj nyiam cov khoom qab zib qab zib, ntxiv zib ntab. Yog tias koj tsis muaj agave nectar, koj tuaj yeem siv lwm yam qab zib xws li zib ntab, stevia, lossis qab zib.
Kauj Ruam 4. Ntxiv dej khov
Yog tias koj siv cov txiv tsawb khov, koj tuaj yeem txo cov dej khov lossis tsis siv lawv txhua.
Kauj Ruam 5. Muab cov khoom xyaw sib tov kom du thiab sib tov zoo
Tej zaum koj yuav tsum tau tua lub tshuab ziab khaub ncaws txhua lub sijhawm thiab tom qab ntawd qhib nws, thiab thawb cov khoom xyaw tawm tsam cov phab ntsa nrog tus spatula. Mus txuas ntxiv thiab sib tov tag nrho cov khoom xyaw kom txog thaum tsis muaj pob ntxiv lawm.
Kauj Ruam 6. Ncuav lub smoothie rau hauv lub khob thiab ua haujlwm
Koj tuaj yeem ua haujlwm rau nws yam tsis muaj ntxiv, lossis kho nws nrog ob peb daim txiv tsawb, txiv pos nphuab, lossis qee yam blueberries.
Txoj Kev 3 ntawm 5: Ua Kom Txiv Neej Muaj Txiv Neej Smoothies
Kauj Ruam 1. Ncuav mis mis nyuj rau hauv rab rab los yog cov khoom noj
Yog tias koj tsis muaj mis nyuj mis, koj tuaj yeem ua koj tus kheej los ntawm lub khob (70 grams) ntawm almonds hauv 1 khob (240 ml) dej.
Kauj Ruam 2. Ntxiv spinach thiab puree nrog mis nyuj almond
Koj yuav tsum tau ntxiv nws me ntsis ntawm ib lub sijhawm vim cov nplooj zaub ntsuab qee zaum nyuaj rau zom. Txuas ntxiv mus kom txog thaum cov nplooj zaub ntsuab sib tov nrog cov mis nyuj. Pureeing cov zaub ntsuab ua ntej yuav ua rau cov smoothie du.
Tsis txhob txhawj, cov zaub ntsuab yuav tsis saj tom qab smoothie tau npaj los ua haujlwm. Spinach yuav tsuas yog tig lub smoothie ntsuab thaum txhawb nws cov as -ham
Kauj Ruam 3. Tev thiab txiav cov txiv tsawb ces muab tso rau hauv rab rab
Rau qhov tuab tuab, koj tuaj yeem siv khov txiv tsawb hloov. Hauv cov kauj ruam no, koj tseem tuaj yeem ntxiv 5-6 cov dej khov uas yuav ua rau koj cov dej txias txias thiab tuab dua.
Kauj Ruam 4. Ntxiv txiv laum huab xeeb thiab zib ntab
Txhawm rau ntxiv cov fiber, ntxiv qee cov chia noob. Tsis tas li, sim ntxiv cov txiv laum huab xeeb hauv av tsis txhob siv cov txiv laum huab xeeb li nws yuav yooj yim dua zom thiab ua kom du dua.
Kauj Ruam 5. Muab tag nrho cov khoom xyaw kom sib tov thiab sib tov zoo
Tua koj lub tshuab ziab khaub ncaws txhua lub sijhawm tam sim no thiab thawb ib qho khoom xyaw uas txuas rau ntawm phab ntsa ntawm lub tshuab ziab khaub ncaws nrog cov spatula. Txoj kev ntawd, txhua yam yuav sib tov sib npaug.
Kauj Ruam 6. Ncuav lub smoothie rau hauv lub khob siab thiab txaus siab rau
Cov dej haus no yog nplua nuj nyob hauv ntau yam khoom noj muaj txiaj ntsig thiab muaj protein ntau, thiab tuaj yeem ua rau koj puv sijhawm, ua rau nws zoo meej rau pluas tshais!
Txoj Kev 4 ntawm 5: Ua Cracker thiab Creamy Banana Smoothie
Kauj Ruam 1. Tsuav cov txiv tsawb ua ke ib nrab thiab ib nrab
Ua ntej, tev thiab txiav cov txiv tsawb, tom qab ntawd mash lawv kom txog thaum du. Qhov sib xyaw no yuav tsim lub hauv paus ntawm cov smoothie.
- Rau qhov tuab tuab, siv khov txiv tsawb hloov.
- Rau qhov sib tov sib zog, siv mis nyuj tag nrho lossis mis nyuj tsis txhob siv ib nrab thiab ib nrab.
Kauj Ruam 2. Ntxiv maple phoov, qab zib xim av, cinnamon thiab nutmeg
Cov khoom xyaw no yuav ua rau muaj qhov nyuaj thiab muaj zog tsw. Yog tias koj tsis nyiam maple phoov, hloov nws nrog lwm cov khoom qab zib xws li: agave nectar, zib ntab, jam, zib ntab, qab zib, thiab lwm yam.
Kauj Ruam 3. Xav txog ntxiv cov cracker flakes ntxiv txhawm rau koj cov smoothie
Koj tseem tuaj yeem siv vanilla-flavored cookie flakes. Hauv theem no, koj tuaj yeem ntxiv lwm yam qab. Nov yog qee qhov kev xaiv los txhawb koj kom sim:
- Ntxiv me ntsis cocoa hmoov lossis cocoa hmoov kom muab nws saj mos chocolate.
- Ua kom qab zib-ntsim smoothie los ntawm kev ntxiv teaspoon (0.65 grams) ntawm cov hmoov kua.
Kauj Ruam 4. Sib tov kom txog thaum tag nrho cov khoom xyaw yog mos tiag tiag
Tsis txhob cia ib qho qoob loo, nplej, lossis cov hlua nyob twj ywm. Koj yuav tsum tau tua lub tshuab ziab khaub ncaws txhua lub sijhawm thiab thawb cov khoom xyaw tawm tsam cov phab ntsa nrog cov roj hmab spatula kom ntseeg tau tias lawv sib tov sib npaug.
Kauj Ruam 5. Ncuav lub smoothie rau hauv lub khob siab thiab ua haujlwm
Koj tuaj yeem txaus siab nws tam sim ntawd, lossis kho nws nrog cinnamon, nutmeg, lossis txiv tsawb slices. Txhawm rau ua kom koj cov smoothie ntau dua li cov khoom qab zib zoo li, garnish nws nrog cov nplawm nplaum, tso cov dej qab zib chocolate, thiab cov qhob noom xim kasfes chips, topped nrog maraschino cherries.
Txoj kev 5 ntawm 5: Ua Txiv tsawb Smoothie rau pluas tshais
Kauj Ruam 1. Muab cov txiv tsawb tev thiab txhoov tso rau hauv rab
Rau qhov tuab tuab, siv khov txiv tsawb. Yog tias koj tsis muaj lub tshuab ziab khaub ncaws, koj tuaj yeem siv lub tshuab ua zaub mov nrog rab hlau.
Kauj Ruam 2. Ntxiv mis nyuj, yogurt thiab oatmeal
Rau qhov qab zib qab zib, siv vanilla yogurt. Lub caij no, txhawm rau ua kom muaj dej qab zib uas tsis qab heev, siv cov kua mis nyeem qaub. Koj tseem tuaj yeem siv cov kua mis nyeem qaub tsis txhob siv mis nyuj los ua kom tuab dua.
Kauj Ruam 3. Ntxiv cinnamon, zib ntab thiab txiv laum huab xeeb
Cinnamon yuav ntxiv cov txuj lom rau koj cov smoothie, zib ntab yuav muab nws saj qab, thiab txiv laum huab xeeb yuav ntxiv cov protein. Yog tias siv cov txiv laum huab xeeb, xaiv siv cov zom yooj yim, vim nws yuav yooj yim dua zom dua txiv laum huab xeeb.
Yog tias koj nyiam txias heev thiab tuab, ntxiv qee qhov dej khov
Kauj Ruam 4. Muab tag nrho cov khoom xyaw kom sib tov thiab sib tov zoo
Tua lub tshuab ziab khaub ncaws txhua tam sim no thiab thawb cov khoom xyaw tawm tsam phab ntsa. Txoj kev no, tag nrho cov khoom xyaw yuav sib xyaw ua ke thiab yuav tsis muaj cov pob tawm hauv cov smoothie.
Kauj Ruam 5. Ncuav lub smoothie rau hauv lub khob siab thiab ua haujlwm
Koj tuaj yeem txaus siab nws tam sim lossis kho nws nrog txau ntawm oatmeal, pinch ntawm cinnamon, lossis poob ntawm zib ntab.
Lub tswv yim
- Cov txiv hmab txiv ntoo siv dua tshiab, qhov saj zoo dua qhov ua kom smoothie.
- Siv cov txiv hmab txiv ntoo khov rau qhov tuab tuab. Koj tsis tas yuav siv dej khov!
- Sim ntxiv mis nyuj es tsis txhob mis nyuj thiab dej khov. Koj tsuas yog yuav tsum tau hloov mis thiab dej khov nrog kua mis nyeem qaub, nws tuaj yeem ua kua mis nyeem qaub los yog vanilla flavored yogurt rau qab zib.
- Txiv hmab txiv ntoo Kiwi, txiv nkhaus taw, txiv tsawb, thiab lwm yam txiv hmab txiv ntoo mus tau zoo nrog txiv tsawb.
- Koj tuaj yeem ntxiv 1 lossis 2 lub khob dej khov rau hauv koj cov dej kom ntxiv tsw. Qhov txiaj ntsig yuav zoo li milkshake.
- Yog tias koj tsis xav siv mis nyuj, hloov nws nrog mis nyuj almond! Nws qab qab, tuaj yeem muab lub ntuj qab zib, thiab qis dua hauv calories.
- Yog tias koj tsis tuaj yeem noj mis nyuj, sim mis nyuj, lossis mis nyuj txiv maj phaub (ntxiv me ntsis ntxiv vim tias lawv tuab heev thiab ua kom khov), lossis kua mis. Qee lub khw kuj muag cov mis nyuj tsis muaj lactose.
- Yog tias koj yog vegan thiab muaj zib ntab hauv daim ntawv qhia, hloov nws rau agave nectar. Qhov saj thiab xwm yeem zoo ib yam. Koj tseem tuaj yeem sim siv lwm cov khoom qab zib xws li qab zib, stevia, thiab vanilla extract.
- Puas yog lub smoothie dhau los rau koj? Ntxiv ntau yam ntxiv! Kev xaiv qab ntawm cov khoom xyaw ntxiv suav nrog: cardamom, qhob noom xim kasfes, cocoa hmoov, av cinnamon, zib ntab, nutmeg thiab vanilla extract.
- Ua kom muaj kev nplua nuj ntau ntxiv los ntawm kev dai nws nrog cov khoom xyaw seem. Piv txwv li, yog tias koj tab tom siv cov txiv pos nphuab hauv cov smoothie, tso cov txiv pos nphuab rau saum. Lossis, yog tias koj tab tom siv qhob noom xim kasfes phoov, ncuav me ntsis phoov rau saum.
