Ni ne na farko da na yarda cewa sa kale a cikin sauti mai sauti kamar shi bazai zama dadi sosai ba. Abinda yake shi ne, tare da isasshen kayan dadi na blueberries da ke cikin, ba ku lura da kale. Kuma tare, suna ba ka kariya da bitamin da kuma ma'adanai da fiber da dukan abubuwa masu kyau a cikin guda gilashi.
Idan kuna da samun blueberries a hannayensu, suna aiki ne a cikin jikin da ba su damu ba a cikin kasuwa! Idan kuna da karin berries kuma kuna so su daskare su don amfani dasu na gaba.
Ƙarin kasuwanni suna sayar da "baby Kale," ko matasa kale ganye, sau da yawa an saka su don salads. Suna da kyau a yi amfani da su a nan tun lokacin da suka raguwa da sauƙi a cikin smoothie.
Abin da Kayi Bukatar
- 3 / 4-1 kofin ruwan 'ya'yan itace orange
- 1 / 2-3 / 4 kofin
- blueberries (sabo ne ko kuma daskararre)
- 2 kofuna waɗanda Kale (loosely cushe, yankakken
- bar )
Yadda za a yi shi
- Idan kana amfani da baby kale, kawai wanke shi kuma toshe shi bushe; idan kana amfani da girma, karami na ganye, za ku so a gyara shi a bit. Rubutun ƙarshe na santsi zai amfana sosai daga daukar lokaci don ba kawai ka yanke mai tushe ba amma yanke kuma ya kawar da haɗarin da suka tashi daga mai tushe da kuma tsakiyar kabar kale. Cunkushe ƙuƙarin bishiyoyi masu launin kale.
- Sanya kale, blueberries, da ruwan 'ya'yan itace a cikin wani zub da jini da kuma juyawa har sai da santsi. Tabbatar da shi don dan lokaci, kuna son kale kyau da yanke! Ku bauta wa nan da nan. (Yayin da za ka iya sa sassan layi kafin lokaci, abinda ke ciki zai zauna a cikin wata hanya mara kyau kuma yana buƙatar yin tashin hankali ko sake sakewa kafin ya yi aiki.)
Kiyaye Shi Saurin Sauye-sauye a kan Wannan Maganin Lantarki :
- Ƙara 1 teaspoon na tsaba na chia, zai zama lokacin farin ciki kuma kana so ka ƙara ƙarin ruwan 'ya'yan itace, amma duk wani sabon rubutun ne a cikin sauti!
- Mix a cikin teaspoon ko biyu na sabo ne mai gwaninta ko wani babban farkawa
- Sauya blueberries don blackberries ko raspberries (a gargadi cewa haske canza launin berries zai samar da wata ƙarancin ƙaƙƙarfan launi na karshe ga smoothie)
- Yi amfani da ruwan 'ya'yan itacen cranberry, kwalliyar peach, ko ruwan' ya'yan itace da aka fi so a madadin ruwan 'ya'yan itace
- Ƙara wasu ƙananan kwari na gurasar yogurt, wanda ba a zaku ba-tabbas za ku so ku ƙaddamar yawan ruwan 'ya'yan itace don kiyaye abubuwa mai laushi kuma kuzari
- Yi rabin rabin banana a can (kuma, wannan motsi zai buƙaci karin ruwan 'ya'yan itace don samun wannan abincin mai laushi)
Babu wata hanyar da ba daidai ba ta yi sulhu, don haka gwaji kamar yadda kake son!
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 219 |
| Total Fat | 2 g |
| Fat Fat | 0 g |
| Fat maras nauyi | 0 g |
| Cholesterol | 0 MG |
| Sodium | 40 MG |
| Carbohydrates | 51 g |
| Fiber na abinci | 6 g |
| Protein | 6 g |