Vegan ma ọ bụ, ọ ga-amasị gị maka ire ụtọ ndị a, nke, na-akwado ya na unere, mmiri ara ehi almọnd, koko, na ntụekere nke araekere, ókèala na-ama jijiji. Ọgaranya ma na-ewusi elu, nke a bụ ihe zuru oke maka ahụ ike-mkpụrụ, vegans, na ndị na-afụ ụfụ mmiri ara ehi, soy, gluten, na àkwá ka ha tie ụtụtụ n'ehihie na-aga ma ọ bụ mgbe a gbasịrị mgbatị. Na, ụmụaka n'anya'em, kwa, ya mere nweere onwe gị ịkọrọ ha ụmụntakịrị gị!
N'ezie, e nwere ihe karịrị otu ụzọ isi mee ka smoothie dịka nke a na-atọ ụtọ, ya mere, nweere onwe gị ka ịlele nlele ndị ọzọ dị iche iche n'okpuru usoro nchịkọta maka nkọwa ndị ọzọ!
Ihe Ị Ga-achọ
- 2 zuru oke, mfri eke
- 3-4 tbsp. koko ntụ ntụ
- 1/4 ọcha maple sirop
- 1/4 cup butter peanut butter
- 3 iko vanilla mmiri almọnd, mmiri ara ehi nkwonkwo, ma ọ bụ vanilla-flavored
- mmiri ara ehi na-adịghị mmiri ara ehi
- 1/2 cup ice cubes
Otu esi eme ya
- 1. Na-etinye pasia na blender na koko ntụ ntụ, maple syrup, na bred butter. Usoro ruo mgbe mashed na naanị jikọtara.
- Tinye mmiri ara ehi almond (ma ọ bụ mmiri ara ehi ọ bụla mmiri ara ehi) na akpụrụ mmiri, na ngwakọta ruo mgbe ọ ga-adị mma na nke na-egbuke egbuke.
- Na-eje ozi ozugbo, na-ejikwa chocolate bred mmiri ara ehi ma ọ bụrụ na achọrọ.
Ụdị ndị ọzọ:
- Gbasaa ya: Mee ka okpukpu nke okpukpu abuo na-eme ka okpukpu abuo di nma site na dochie iko abuo nke almond di iche iche. Maka ntakịrị obere chocolate, jiri okpukpu 1-2 nke chocolate milk-free ice cream instead. Ụdị mgbanwe a dịkwa mma mgbe ejiji ude ma ọ bụ mmiri ara ehi chocolate.
- Abụọ Chocolate : Dochie mmiri ara ehi almond (ma ọ bụ soy ma ọ bụ aki oyibo, ma ọ bụrụ na eji ya) na mmiri ara ehi almond.
- Protein Powerhouse: Tinye nsị 1 nke kachasị ntụ ntụ nke mmiri ara ehi na-adịghị amasị gị n'oge Nzọụkwụ 1 mgbe ị na-edozi unere, koko ntụ ntụ, syrup maple, na peanut butter. Jide n'aka na ị ga-anwale ule ma gbanwee obi ụtọ dị ka achọrọ.
- Gaa Obere: Kama ịgbakwunye na iko 1/2, nanị mee ka ọnụ ọgụgụ nke unere dị na ntinye ntanetịkwuo 3 ma mee ka ha dichaa ruo awa abụọ (ruo abalị) tupu ị mee ka ị dị mma.
- Cashew It: Maka ụmụaka ma ọ bụ ndị toro eto na-enwekwa ahụ nhicha ahụekere, ma ọ bụ ka ọ gbanwee ya, dochie ahụekere peanut na butter cashew, bọta mmiri almond, ma ọ bụ butter butter ọzọ ị họọrọ.
- Go Raw: Jiri mmiri ara ehi almond dị ọcha maka mmiri ara ehi almond na uzommeputa, dochie koko ntụ ntụ na chacao chaa chaa , ma dochie bred peanut na raw nut butter dị ka nke a na- eme cashew butter .
- Chip In: Add in 1/2 cup dark night-free chocolate chips or dark night-free chocolate chunks mgbe ị gbakwunye na unere, koko ntụ ntụ, maple syrup, na agwaekere butter. Maka mgbakwunye agbakwunyere, bido n'ime nnu koko ma ọ bụ chocolate bred chocolate tupu choro ije ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 524 |
| Ọnụba abụba | 19 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 8 g |
| Cholesterol | 0 mg |
| Sodium | 298 mg |
| Carbohydrates | 83 g |
| Fri nri | 9 g |
| Protein | 12 g |