Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 244
Rog - 11g
Carbs - 27g
Protein - 11g
Tas nrho cov sij hawm 5 min
Npaj 5 feeb , Noj 0 min
Cov Hauj Lwm 2 (3/4 khob txhua)
Tsawg-FODMAP smoothies tuaj yeem ua ib qho kev sib tw. Smoothies feem ntau cia siab rau ntau cov txiv hmab txiv ntoo kom lawv tuab kom lawv tuaj yeem ua tau rau siab hauv FODMAPs. Kev sib tw ua ke ntawm txiv tsawb thiab cov txiv laum huab xeeb yog siv ob peb lub tswv yim los tsim kom muaj ib lub smoothie nplaum uas nws yummy nws kis tau zoo li khoom noj qab zib.
Ob qho tseem ceeb cov khoom xyaw kom cov thicker smoothies yog khov txiv hmab txiv ntoo thiab hauv av chia noob. Npaj cov tsawb uas tau khov ua ntej kom dhau mus ntawm tes rau smoothies. Tev cov txiv tsawb, muab zom ua 6 xuab moos, thiab muab lawv tso rau hauv lub tub yees lub thawv cua txias lossis lub hnab ntim zip. Sib tsoo chia noob nyob rau hauv thawj kauj ruam ntawm daim ntawv qhia no ua rau kom lawv lub hwj chim, ntxiv rau koj tau cog qoob loo raws li omega-3s .
Cov khoom xyaw
- 2 teaspoons chia noob
- 1 khob lactose-free yogurt
- 1 kab xev, khov nruab nrab ntawm txiv tsawb
- 2 tablespoons txiv laum huab xeeb
- ¼ teaspoon vanilla extract
Npaj
- Ntxiv chia noob kom qhuav qhuav (tsis txhob ntub dej ntxiv lossis lawv yuav lo rau sab) thiab txheej txheem rau hauv cov hmoov, li 30 feeb. Tua lub hau. Chia noob hmoov yuav lo rau lub hau thiab ob sab ntawm rab; siv cov kauj los yog khawb cia nrog lub tshuab raj coj los sib sau rau hauv qab.
- Ntxiv cov kua mis nyeem qaub, khov txiv tsawb chunks, txiv laum huab xeeb, thiab vanilla. Tawm rau 60 feeb. Nres thiab khoov cia rab, txav txhua cov chunks uas tsis tau sib tov. Npog thiab mem tes nrig dua kom txog thaum tus, 30 mus rau 45 feeb.
Muaj Variations thiab Hloov Txawv
Ib khob ntawm lactose-free kefir siv tau rau ntawm 1 khob kua mis tsis muaj lactose. Smoothie yuav tsum me ntsis tarter tshaj li yogurt.
Kev Ua Noj thiab Kev Pab Tswv Yim
Qhov no daim ntawv qhia ua 2 servings; nws yog ib qho nyuaj ua kom tsawg dua nyob rau hauv ib qho kev puv loj. Sib faib nrog ib tus neeg, los yog tso ib nrab ntawm nws noj mov rau hnub ntawd, los yog txog li 2 hnub. Qhov smoothie no yuav nyob tuab, yog li ntawd nws yog ib qho ua tau zoo ua ntej los yog noj khoom txom ncauj.
Muab ob peb tee dos ntawm stevia extract yog tias xav tau, rau qhov khiav ceev ntxiv.
Yog tias koj tsis muaj cov txiv tsawb uas tau khov lawm koj tuaj yeem ua rau smoothie tuab ntawm chilling nws li 10 mus rau 15 feeb hauv lub tub yees los yog lub freezer ua ntej noj.