Nutrition Highlights (pakushanda)
Calories - 198
Fati - 8g
Carbs - 31g
Protein - 6g
Nguva Yese 10 min
Prep 5 min , Cook 5 min
Kushumira 2 (1 1/2 makapu nerimwe)
Kugutsa chishuwo chokoleti nechokuri uye chinokonzera chokoti chia smoothie, yakakwana yekudya kwekudya kwemanheru, nhokwe, kana kunyange mharidzo ine utano! Cinnamon yakasvikwa chia pudding yakasvibiswa nehutete peanut butter uye chokoleti smoothie iyo inowanzokanganiswa nemabhanana. Kunyange zvazvo inonzwa sepfuma yakawanda uye yakashata, yakazara nemishonga inopesana nokuputika iyo inobatsirawo kuderedza shuga yeropa, sembeu yechia, sinamoni, uye kocoa powder.
Zvimwe
- ½ mukombe usina maruva wemakwenzi emuarmond
- 2 tablespoons chia mbeu
- ½ teaspoon sinamoni
- 1 ½ mashizha ebhanana echando akachekwa, akacheka muzvinyorwa
- 1 ½ makapu mukaka waamamondi usingabvumi
- 2 tablespoons cocoa powder
- 2 tablespoons peanut butter powder
Kugadzirira
- Muchidimbu chemasvikiro, tsvina pamwe chete mukaka wemamondi, mbeu dzechia, nesinamoni. Rega kugara kwemaminitsi gumi kuti mbeu dzechia dziputire uye dzipinde mvura.
- Gadzirai bhanana, mukaka wemarmond, cocoa powder, uye peanut butter powder mu blender. Puree kusvikira zvakanaka yakabatanidzwa.
- Gurai chia pudding pakati pemirazi maviri. Pamusoro ne smoothie uye mushumire pakarepo.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Wakambodya mbeu dzechia here?
Mbeu duku, kazhinji dzinobatanidzwa negag zvipo kubva kuma80s, ndezvokudya zvakakwana uye zvine utano hwakanaka. Iyo yakazara mafuta omega-3 , fiber, calcium, uye phosphorus .
Mbeu dzeChia dzinodonha kusvika ka10 nguva yavo yakawanda yakasvibirira muzvinwiwa, saka vanogona kukubatsira kuramba uchizadza kwenguva yakareba. Kana iwe usati wamboedza mbeu dzechia, kubata kwakanaka kufanana ne tapioca pudding. Kana iwe usingafungi kuti iwe unoda, fungidza mbeu dzechia, sinamoni, uye mukaka wawedzere wemamondi muS smoothie, iyo inobatsira kuti ipe humwe hunyoro hwakawanda.
Mbeu dzeChia dziripo zvikuru, asi kana uri kuwana nguva yakaoma kuti uzviwane, tarisa nzvimbo yakawanda yegoroka kana kutengesa paIndaneti. Zvimwe mbeu dzechia dzichagara makore 2 kusvika ku3 dzakachengetwa mumvura yakadzika, segirazi yemason jar.
Iyi recipe inoshandisa peanut butter powder kuitira kuti mafuta agutsikane pasi. Kunyange zvazvo pane mafuta mune chia mbeu, kana iwe uchida kuita kuti zvive zvakanyanya kufanana, shandura peanut butter powder kuti ive yakaenzana yakawanda yeyese peanut butter.
Iwe unogonawo kukanda mune zvishoma maawa kuti uwedzere mamwe mafaira ekuzadza.
Iyi smoothie inoshandawo zvakanaka sekugadzirisa mushonga wekugadzirira nokuti inopa gagidhydrate kuti izere zvekudya zveglucose, uye potasium kuti ibatsire kutsvaga izvo zvakarashika mu sweatshi. Iwe unogona kuwedzera chocolate yeproteinine poda panzvimbo panzvimbo yehavha yekocoa kuti ubatsire kuvakazve mushure shure kwekushanda.
Kubika uye Kushumira Mazano
Ndinogara ndichichengeta mabhanana akaomeswa aripo kuti ndikugadzire smoothies kana kuti shuga dzekudya zveshuga. Kana uine mamwe maBhanana akange akapoteredza, edzai uye uchengetedze mufiriji vasati vaenda zvakaipa. Ndinoda kuvadzivisa kuti vadzike muhafu yepurasitiki kuti zvive nyore kushandisa. Shandisa bhanana iyo yakawedzerwa yakaibva kuti uve nechokwadi chokuti recipe iyi inonaka zvakakwana.
Kuti uchengetedze nguva mangwanani, ita chikwata chechia pudding pakutanga kwevhiki uye doro mufiriji kusvikira wagadzirira kufarira yako smoothie. Iyo chia pudding inofanira kuchengeta mazuva mashanu.
Kuti upe smoothie yako pane imwe ice cream sekusagadzikana, shandisa mvura shoma, uye igadzirire pane mushandi wekudya pane nzvimbo ye blender. Edzai ½ kutanga uye wobva wawedzera mukaka wemarimondi sezvaunoda. Kana iwe uchida kuonda, wedzera mukaka wemarumondi kusvikira waita unofanirwa.