Txiv hmab txiv ntoo smoothies thiab yogurt yog qab thiab noj qab haus huv menus lossis phooj ywg thaum nruab hnub. Thaum koj pom qhov sib npaug ntawm cov txiv hmab txiv ntoo thiab yogurt, sim nrog ntxiv cov txiv hmab txiv ntoo sib txawv thiab qab zib. Kab lus no muab cov zaub mov txawv rau ua plaub yam txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo smoothies: txiv pos nphuab txiv pos nphuab, triple txiv hmab txiv ntoo, chaw kub thiab muaj xyoob ntoo.
Kauj ruam
Txoj Kev 1 ntawm 5: Txiv tsawb Strawberry
Kauj Ruam 1. Txiav cov txiv hmab txiv ntoo
Rau qhov smoothie, koj yuav xav tau tag nrho 240 g ntawm txiv hmab txiv ntoo. Txiav cov txiv tsawb thiab txiv pos nphuab kom koj muaj cov txiv hmab txiv ntoo 240g.
- Yog tias koj nyiam cov txiv tsawb muaj zog nrog hint ntawm txiv pos nphuab, siv txiv tsawb ntau dua; yog tias koj xav tau lub teeb smoothie nrog hint ntawm txiv tsawb tsw, siv ntau cov txiv pos nphuab.
- Koj tuaj yeem tso cov txiv pos nphuab thiab txiv tsawb txias ua ntej rau qhov txias dua.
Kauj Ruam 2. Xaiv cov khoom qab zib
Txiv pos nphuab thiab txiv tsawb ib leeg yuav qab txaus rau koj, tab sis qee tus neeg nyiam nws qab zib. Koj tuaj yeem ntxiv ib diav ntawm cov suab thaj tsis tu ncua, lossis ntxiv zib ntab lossis zib ntab agave rau qhov qab qab.
Kauj Ruam 3. Txiav txim siab seb hom yogurt twg yuav siv
Koj yuav xav tau ntau npaum li 240 ml ntawm dawb, vanilla, lossis lwm yam txiv hmab txiv ntoo yogurt, nyob ntawm koj nyiam. Siv cov nplaum los yog mis nyuj mis nyuj yogurt. Qhov rog ntau hauv cov kua mis nyeem qaub, tuab dua thiab nplua nuj smoothie yuav saj.
Kauj Ruam 4. Muab cov khoom xyaw sib tov
Muab cov kua mis nyeem qaub, txiv hmab txiv ntoo, thiab qab zib tso rau hauv rab rab los yog cov khoom noj. Muab cov khoom xyaw sib tov kom txog thaum txhua yam zoo sib tov thiab tsis muaj cov txiv hmab txiv ntoo loj nyob.
- Txheeb xyuas qhov kev ntxhib los mos ntawm smoothie. Yog tias koj xav kom nws nyias, ntxiv ob peb dia mis nyuj thiab sib tov dua.
- Koj tuaj yeem ntxiv ob peb lub khov nab kuab kom txias lub smoothie thiab muab nws ua kom txias dua.
Kauj Ruam 5. Pab cov smoothie
Ncuav lub smoothie rau hauv lub khob ntshiab kom koj tuaj yeem pom nws cov xim zoo nkauj. Haus koj cov smoothie tam sim ntawd.
Txoj Kev 2 ntawm 5: Triple Berry
Kauj Ruam 1. Npaj cov txiv hmab txiv ntoo
Qhov smoothie xav tau tag nrho 240 g ntawm cov txiv hmab txiv ntoo. Koj tuaj yeem siv kev sib xyaw ntawm cov txiv hmab txiv ntoo: blueberries, raspberries, blackberries, strawberries, thiab lwm yam txiv hmab txiv ntoo uas koj xav tau. Kuaj cov txiv hmab txiv ntoo thiab muab pov tseg ib qho lwj lossis mos dhau. Ntxuav thiab muab pov tseg cov qia.
- Koj tuaj yeem siv khov txiv hmab txiv ntoo hloov pauv ntawm cov txiv hmab txiv ntoo tshiab rau qhov no.
- Thaum txiav txim siab siv cov txiv ntoo twg, nws tsim nyog sau cia tias raspberries thiab blackberries saj qab tab sis muaj ntau cov noob me me.
- Nrhiav blueberries nrog cov tawv muag es tsis nyuaj. Cov tawv nqaij tawv yog qhov nyuaj rau sib xyaw.
Kauj Ruam 2. Sib tov yogurt thiab mis
Berry smoothies zoo li tuab heev thiab yuav luag zoo li gel. Koj tuaj yeem ua kom yooj yim dua los ntawm kev sib tov yogurt nrog mis, tsis txhob siv yogurt ib leeg. Sib tov 120 ml ntawm yogurt nrog 120 ml ntawm cov kua nplaum los yog mis nyuj, nco ntsoov tias muaj cov rog ntau hauv cov mis thiab kua mis nyeem qaub, cov tuab tuab zoo nkauj dua.
Kauj Ruam 3. Txheeb xyuas qhov qab zib
Txhawm rau ua kom cov smoothie no, siv 1 tsp ntawm stevia lossis agave nectar ua qab zib. Koj tseem tuaj yeem ntxiv ob peb daim ntawm txiv tsawb siav yog tias koj xav zam kev siv qab zib.
Kauj Ruam 4. Muab cov khoom xyaw sib tov
Muab cov txiv hmab txiv ntoo, kua mis nyeem qaub sib tov, thiab qab zib tso rau hauv rab. Muab cov khoom xyaw sib xyaw kom txog thaum koj tsis pom cov khoom loj. Txheeb xyuas qhov sib xws ntawm cov smoothie thiab ntxiv mis, yogurt lossis dej khov kom saj.
Kauj Ruam 5. Pab
Ncuav cov dej qab zib zoo rau hauv lub khob haus hauv tsev, lossis hauv lub raj mis dej kom koj tuaj yeem txaus siab rau nws ntawm kev mus.
Txoj Kev 3 ntawm 5: Tropical
Kauj Ruam 1. Yuav cov txiv hmab txiv ntoo tauj
Qhov pina colada-hom smoothie yog lub tais lub caij ntuj sov qab. Koj yuav xav tau tag nrho ntawm 240g ntawm koj nyiam txiv hmab txiv ntoo tauj. Yuav cov txiv hmab txiv ntoo khov lossis tshiab, tom qab ntawd txiav lawv tag nrho rau hauv ib daim hlab txog 1 cm. Xav txog cov kev xaiv qab no:
- Pineapple
- Txiv nkhaus taw
- Pawpaw
- Guava
- Txiv hmab txiv ntoo mob siab rau
- Kiwi
Kauj Ruam 2. Xav txog kev siv Greek yogurt
Cov tuab tuab ntawm Greek yogurt sib npaug cov kua zoo ntawm cov txiv hmab txiv ntoo tauj, thiab cov qaub saj sib phim qhov qab ntawm cov txiv hmab txiv ntoo. Yuav cov rog rog lossis rog rog Greek tsawg. Koj xav tau 240 ml yogurt.
Kauj Ruam 3. Siv kua txiv ua qab zib
Ua kom qab zib no nrog 60 ml kua txiv kab ntxwv, kua txiv puv luj, kua txiv qaub, lossis kua txiv hmab txiv ntoo.
Kauj Ruam 4. Muab cov khoom xyaw sib tov
Muab cov txiv hmab txiv ntoo, yogurt, thiab kua txiv hmab txiv ntoo tso rau hauv rab. Muab cov khoom xyaw kom txog thaum txhua yam zoo. Ntxiv cov kua txiv ntxiv yog tias koj xav ua kom cov smoothie, lossis ntau cov kua mis nyeem qaub kom tuab nws.
Kauj Ruam 5. Pab
Ncuav lub smoothie rau hauv ib khob, thiab haus nws tam sim ntawd. Cov dej qab qab no tseem tuaj yeem ua rau hauv khob iav qab zib nrog cov khaub noom zoo nkauj ua khoom qab zib kom sov thaum lub caij ntuj sov.
Txoj Kev 4 ntawm 5: Cinnamon Seasoning
Kauj Ruam 1. Npaj cov txiv hmab txiv ntoo rau lub caij nplooj zeeg
Txiav cov txiv apples thiab pears los siv rau hauv lub caij nplooj zeeg no. Tev cov txiv hmab txiv ntoo ua ntej yog li koj tsis tas yuav tawv tawv uas nyuaj rau sib xyaw.
Kauj Ruam 2. Siv 240 ml ntawm tuab yogurt
Qhov kev noj qab haus huv smoothie saj zoo tshaj plaws nrog tuab, nplua nuj kev ntxhib los mos. Siv 240 ml ntawm creamy dawb yogurt.
Kauj Ruam 3. Ntxiv cov txuj lom thiab qab zib
Ntxiv 1/2 tsp ntawm cinnamon thiab pinch ntawm nutmeg rau koj cov smoothie rau lub caij nplooj zeeg. Siv 1 tablespoon ntawm maple phoov ua qab zib.
Kauj Ruam 4. Muab cov khoom xyaw sib tov
Muab cov txiv apples, yogurt, txuj lom, thiab maple phoov tso rau hauv rab. Muab cov khoom xyaw kom txog thaum lawv ua tiav du thiab tsim cov xim zoo nkauj. Ntxiv me ntsis mis yog tias koj xav ua kom nyias nyias.
Kauj Ruam 5. Pab
Ncuav rau hauv iav. Sprinkle me ntsis cinnamon rau saum li garnish, tom qab ntawd ua haujlwm.
Kauj Ruam 6. Ua tiav
Txoj Kev 5 ntawm 5: Strawberry Blueberry Banana
Kauj Ruam 1. Npaj cov khoom xyaw
Koj yuav xav tau ib lub thawv ntawm txiv pos nphuab, ob peb txiv tsawb (xaiv tau), ib pob ntawm vanilla vanilla dawb, vanilla extract, thiab ib lub thawv ntawm blueberries.
Kauj Ruam 2. Txiav tag nrho cov txiv hmab txiv ntoo tshwj tsis yog blueberries
Tshem tawm cov txiv pos nphuab. Txiav cov txiv pos nphuab thiab/lossis txiv tsawb rau hauv daim me me. Txawm li cas los xij, cov txiv hmab txiv ntoo tsis tas yuav tsum muaj qhov loj ib yam li thaum kawg lawv yuav tsum tau muab zom rau hauv rab.
Kauj Ruam 3. Muab tag nrho cov txiv hmab txiv ntoo uas tau npaj lawm tso rau hauv rab
Kauj Ruam 4. Nqa cov kua mis nyeem qaub uas koj xav tau los ntawm pob khoom
Muab nws tso rau hauv rab. Kwv yees li 10-15 diav ntawm yogurt yuav tsum txaus.
Kauj Ruam 5. Ncuav txog ib teaspoon ntawm vanilla
Muab nws tso rau hauv rab.
Kauj Ruam 6. Ntxiv lwm cov khoom xyaw uas koj nyiam
Piv txwv li, me ntsis granola lossis puv tes ntawm cov txiv ntoo.
Kauj Ruam 7. Muab lub hau tso rau ntawm rab rab
Cia nws txhua yam sib xyaw txog 20 vib nas this, lossis txog thaum nws tig liab nrog cov xim dub.
Kauj Ruam 8. Ncuav rau hauv lub tais
Txaus siab rau!
Kauj Ruam 9. Ua Tiav
Lub tswv yim
- Yog tias koj xav ua ntau dua ib qho smoothie, nws raug nquahu kom ua lawv cais. Yog tias koj tab tom sim ua ob daim ntawv qhia, koj lub tshuab ziab khaub ncaws tej zaum yuav tsis tuav tag nrho cov khoom xyaw.
- Ntxiv txiv laum huab xeeb los yog almond butter rau ib qho smoothie kom muaj qab ntxiag.
