Osisi na-egbuke egbuke na creamy tofu bụ nke tofu nke nhọrọ maka smoothies ma maa jijiji. Ọ bụrụ na ọ dịghị, i nwere ike dochie ya 2/3 iko nke yogurt dị ala, nke dị ala. Enweghi ike ịkwalite ọdịnaya protein nke smoothie gị site n'ịgbakwunye 1 ma ọ bụ 2 teaspoons nke ọka wheat.
Ihe Ị Ga-achọ
- 6 ounces na silk tofu
- 1 ọkara banana
- 2/3 iko mmiri ara ehi
- 1 cup frozen or fresh blueberries
- 1 tablespoon mmanụ aṅụ
- 2 -3 ice cubes, nhọrọ
Otu esi eme ya
- Dichapu na silk tofu iji wepu mmiri ozo ( silk tofu nwere mmiri di elu).
- Bee ma ghaa banana. Debe na mpempe mmiri ma ghere ihe maka ihe dị ka nkeji 15 (nke a na-enyere aka mee ka smoothie thicker).
- Gwakọta banana, tofu na soy nke mmiri ara ehi 30 sekọnd.
- Tinye 1/2 cup nke frozen blueberries na usoro ruo mgbe ire ụtọ. Gbakwunye blueberries, mmanụ aṅụ, na ice cubes ma ọ bụrụ na ị na-eji ma gbanwee ọzọ ruo mgbe ị ga-eji ire ụtọ.
Nwee obi ụtọ!
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 590 |
| Ọnụba abụba | 13 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 79 mg |
| Carbohydrates | 106 g |
| Fri nri | 12 g |
| Protein | 25 g |