Txiv pos nphuab thiab txiv tsawb yog kev sib xyaw ua ke. Hloov chaw ntawm kev ua nws mus rau hauv milkshake (milkshake), uas yog ua raws cov dej khov, koj tuaj yeem ua cov smoothie los ntawm ob qho khoom xyaw no. Smoothies ua nrog yogurt lossis mis nyuj thiab dej khov yog qhov sib dua thiab muaj kev noj qab haus huv ntau dua mis nyuj co. Thaum koj paub cov hauv paus rau ua cov classic smoothie no, koj tuaj yeem sim nrog kev sib txawv ntxiv thiab kev hloov pauv ntawm koj tus kheej, xws li cov txiv tsawb txiv tsawb strawberry smoothie!
Cov khoom xyaw
Mis-Raws Smoothies
- 150 grams ntawm strawberries
- 1 txiv tsawb
- 250 ml ntawm mis nyuj
- 50 grams qab zib hloov
- 6-8 cov dej khov
Ua 2 servings
Yogurt-based Smoothies
- 300 grams ntawm strawberries
- 1 txiv tsawb
- 250 grams Greek yogurt tsis muaj rog
- 2tsp ua. maple phoov los yog qab zib
- 150 grams dej khov nab kuab (xaiv tau)
Ua 2 servings
Kauj ruam
Txoj Kev 1 ntawm 3: Ua Mis Nyuj Raws Li Smoothies
Kauj Ruam 1. Npaj cov txiv hmab txiv ntoo uas xav tau, tom qab ntawd muab nws tso rau hauv rab
Ntxuav, tshem cov yas ntawm cov qia, thiab txiav 150 grams ntawm strawberries. Tom qab ntawd, tev lub txiv tsawb thiab txiav nws rau hauv 3 cm slices. Muab ob qho khoom xyaw tso rau hauv rab rab.
Kauj Ruam 2. Ntxiv 250 ml mis nyuj
Yog tias koj xav tau lub teeb thiab noj qab nyob zoo, xaiv cov mis nyuj khov. Rau kev nplua nuj smoothie, siv mis nyuj tag nrho. Yog tias koj yog tus neeg tsis noj nqaij, sim siv mis nyuj txiv maj phaub lossis mis nyuj mis.
Kauj Ruam 3. Ntxiv 50 grams qab zib hloov
Koj tuaj yeem siv cov khoom xyaw tsawg dua, yog tias koj tsis nyiam koj cov smoothie qab zib heev. Yog tias koj tsis muaj kev hloov qab zib, siv cov piam thaj dawb lossis xim av, txawm tias koj yuav tsum txo tus nqi.
Yog tias koj xav tau kev noj qab haus huv zoo, koj tuaj yeem siv 1 tbsp. (20 grams) zib ntab
Kauj Ruam 4. Ntxiv 4-6 qhov dej khov
Vim tias cov khoom xyaw yog cov txiv hmab txiv ntoo tshiab, kev ntxhib los mos ntawm cov smoothie yuav ntws ntau heev. Cov dej khov ua rau nws tuab.
Kauj Ruam 5. Muab tag nrho cov khoom xyaw kom sib tov zoo
Qhov no yuav siv sijhawm li 45-60 vib nas this. Ib ntus nres lub tshuab thiab siv cov roj hmab txhuam kom txhuam cov txiv hmab txiv ntoo tsis sib xyaw.
Kauj Ruam 6. Saj cov smoothie thiab hloov kho
Yog tias cov dej qab zib dhau lawm, ntxiv cov dej khov los yog txiv pos nphuab/txiv tsawb. Yog tias nws tuab heev, koj tuaj yeem ntxiv mis me me. Muab cov smoothie rov ua dua txhua zaus koj ua tiav ntxiv qee yam.
Kauj Ruam 7. Ncuav lub smoothie rau hauv lub khob thiab ua haujlwm
Ncuav lub smoothie rau hauv lub khob siab sib npaug. Yog tias xav tau, txhuam txhua iav nrog cov txiv tsawb txiav los yog txiv pos nphuab, thiab ua haujlwm tam sim ntawd.
Txoj Kev 2 ntawm 3: Ua Yogurt-based Smoothies
Kauj Ruam 1. Npaj cov txiv tsawb thiab txiv pos nphuab, tom qab ntawd muab tso rau hauv lub tshuab ziab khaub ncaws
Tev ib lub txiv tsawb, tom qab ntawd txiav nws rau hauv 3 cm slices. Ntxuav 300 grams ntawm cov txiv pos nphuab, tshem cov yas ntawm cov qia thiab hlais. Muab cov txiv tsawb thiab txiv pos nphuab tso rau hauv lub tshuab ziab khaub ncaws.
Kauj Ruam 2. Ntxiv 250 grams nonfat Greek yogurt
Koj tseem tuaj yeem siv cov mis nyuj yooj yim lossis rog. Yog tias koj xav tau qab zib, siv vanilla yogurt.
Kauj Ruam 3. Ntxiv 2 tsp. xav tau cov khoom qab zib
Zib ntab yuav saj zoo tshaj, txawm hais tias koj tseem tuaj yeem siv agave nectar, maple phoov, lossis qab zib dawb. Txawm li cas los xij, tsis txhob ntxiv qab zib yog tias koj siv vanilla yogurt.
Kauj Ruam 4. Sim ntxiv cov dej khov yog tias koj xav tau cov dej khov
Qhov tseeb qhov no tsis tsim nyog vim tias cov smoothie uas koj ua yuav muaj cov tuab tuab. Txawm li cas los xij, yog tias koj xav tau cov tuab tuab tuab, ntxiv txog 140 grams dej khov.
Kauj Ruam 5. Khiav lub tshuab ziab kom txog thaum tag nrho cov khoom xyaw tau zoo
Qhov no tsuas siv li 45 vib nas this. Yog tias cov khoom xyaw tsis sib tov zoo, nres lub tshuab ziab khaub ncaws, thiab txhuam qhov tsis sib xyaw nrog cov roj hmab spatula.
Kauj Ruam 6. Saj cov smoothie thiab kho qhov sib xws
Saj tus smoothie uas koj tau ua. Yog tias nws tsis qab zib txaus, ntxiv cov qab zib uas koj nyiam. Yog tias qhov kev ntxhib los mos tuab dhau, koj tuaj yeem ntxiv mis me ntsis. Yog tias nws dhau heev lawm, tsuas yog ntxiv cov dej khov. Nco ntsoov muab cov smoothie sib tov txhua zaus koj ntxiv qee yam.
Kauj Ruam 7. Pab cov smoothie
Ncuav lub smoothie tusyees rau hauv 2 lub khob siab. Ntxig ib lub straw rau hauv txhua lub iav, thiab ua haujlwm tam sim ntawd. Yog tias koj xav tau qhov ntxim nyiam saib zoo nkauj, lo ib lub txiv pos nphuab lossis txiv tsawb hlais rau saum ntug ntawm lub khob.
Txoj Kev 3 ntawm 3: Sim Lwm Cov Zaub Mov
Kauj Ruam 1. Hloov mis, yogurt thiab dej khov nrog txiv tsawb khov rau tus neeg tsis noj nqaij smoothie
Ua ntej, ntxuav cov txiv pos nphuab hauv lub tshuab ua ntej koj ntxiv cov tsawb. Puree tag nrho cov khoom xyaw thiab saj. Yog tias koj xav tau, koj tuaj yeem ntxiv qee yam qab zib, tom qab ntawd ntxuav tag nrho cov khoom xyaw ib zaug zaum kawg. Faib lub smoothie rau hauv 2 khob ua ntej koj ua haujlwm rau nws.
- Ib daim ntawm 4 khov txiv tsawb
- 300 grams ntawm cov txiv pos nphuab
- 2 tsb. (50 grams) agave nectar, hnub zib ntab, lossis maple phoov (xaiv tau)
Kauj Ruam 2. Siv cov kua txiv kab ntxwv los ua kom koj cov smoothie muaj cua sov
Muab tag nrho cov khoom xyaw hauv qab no rau hauv rab. Rau tuab, txias smoothie, siv khov txiv tsawb. Khiav lub tshuab ziab khaub ncaws kom txog thaum tag nrho cov khoom xyaw tau du, tom qab ntawd ncuav cov dej khov rau hauv ob lub khob, thiab ua haujlwm tam sim ntawd.
- Cov txiv tsawb 2 daim
- 150 grams ntawm cov txiv pos nphuab
- 120 ml kua txiv kab ntxwv
- 170 grams cov roj tsawg vanilla yogurt
Kauj Ruam 3. Siv cov kua txiv kab ntxwv thiab khov txiv pos nphuab rau cov neeg tsis noj nqaij tauj tropics
Muab tag nrho cov khoom xyaw hauv qab no rau hauv rab. Khiav lub tshuab kom txog thaum tag nrho cov khoom xyaw tau zoo. Ib feeb tom qab, nres lub tshuab ziab thiab txhuam ob sab ntawm rab rab yog tias tsim nyog. Ncuav koj cov smoothie rau hauv lub khob siab, thiab ua haujlwm tam sim ntawd.
- 200 grams khov strawberry slices
- Txiav 1 txiv tsawb
- 120 ml kua txiv kab ntxwv
Kauj Ruam 4. Ntxiv oats kom tau ib lub smoothie uas nplua nuj hauv fiber ntau thiab kev ntxhib los mos
Muab tag nrho cov khoom xyaw hauv qab no rau hauv rab. Khiav lub tshuab kom txog thaum tag nrho cov khoom xyaw tau zoo. Ib ntus nres lub tshuab ziab khaub ncaws thiab siv cov roj hmab txhuam kom txhuam tawm ntawm cov khoom xyaw uas tsis sib xyaw. Ncuav lub smoothie rau hauv 2 iav thiab ua haujlwm tam sim ntawd.
- 240 ml unsweetened almond los yog mis nyuj skim
- 130 grams Greek yogurt tsis muaj rog
- 300 grams khov strawberry slices
- Slices ntawm 1½ medium txiv tsawb siav
- 40 grams oats tam sim lossis oats tsis tu ncua
- 1 tsj. (20 grams) zib ntab
- tsp ua. vanilla extract
Kauj Ruam 5. Siv cov kua mis nyeem qaub thiab chia rau kom muaj protein ntau smoothie
Muab tag nrho cov khoom xyaw hauv qab no rau hauv rab. Khiav lub tshuab kom txog thaum tag nrho cov khoom xyaw tau zoo. Ib ntus nres lub tshuab, tom qab ntawd txhuam ob sab nrog roj hmab spatula. Ntxiv cov zib ntab ntau yog tias xav tau, tom qab ntawd ncuav lub smoothie rau hauv lub khob siab thiab ua haujlwm tam sim ntawd.
- 250 grams dawb yogurt lossis Greek yogurt
- 120 ml yog '
- 220 grams khov strawberry slices
- Txiav 1 txiv tsawb
- 1 tsj. (10 grams) chia noob
- 1 tsb. zib ntab
Kauj Ruam 6. Sim ua tus neeg tsis noj nqaij chia smoothie
Whisk cov noob chia thiab mis nyuj mis ua ke thiab muab tso rau hauv lub tub yees li 10 feeb. Muab cov txiv tsawb ntxiv thiab cov mis nyuj almond, tom qab ntawd ntxiv cov txiv pos nphuab thiab rov ua dua lub ntsej muag. Ntxiv cov chia noob sib tov thiab sib tov kom txog thaum tus. Ncuav qhov sib tov sib xyaw rau hauv 2 iav thiab ua haujlwm tam sim ntawd.
- 2 tsb. (20 grams) chia noob
- 350 ml mis nyuj almond, faib
- Slices ntawm 2 medium txiv tsawb uas tau khov
- 350 grams khov strawberry slices
Kauj Ruam 7. Ua lub tais smoothie (smoothies muab rau hauv ib lub tais) rau cov zaub mov ntim
Puree cov txiv pos nphuab, khov txiv tsawb, thiab txiv maj phaub mis kom txog thaum du. Ncuav qhov sib tov tso rau hauv ib lub tais, tom qab ntawd nphoo cov txiv tsawb thiab cov txiv pos nphuab tshiab. Ntxiv ib txhais tes ntawm khov txiv tsawb qhuav thiab txiv pos nphuab, thiab nphoo nrog cov noob chia. Teem cov ntsiab lus kom zoo nkauj li sai tau, thiab txaus siab!
- 1 khov txiv tsawb
- 200 grams khov strawberry slices
- 120 ml txiv maj phaub mis tsis muaj qab zib
Lub tswv yim
- Yog tias koj tsis muaj lub tshuab ziab khaub ncaws, siv lub tshuab ua khoom noj.
- Qhov ntev cov khoom xyaw tau muab sib xyaw, ntau ua npuas ncauj koj cov smoothie yuav tau txais.
- Kho tus nqi thiab feem raws li xav tau.
- Siv cov txiv tsawb khov thiab txiv pos nphuab es tsis txhob khov nab kuab yog tias koj xav tau cov dej khov uas tuab dua.
