Lesi Sinongo Sethanga Esinezithako Ezi-3 Sinambitheka Njengocezu Lwangempela Lukaphayi

-Delile

• 3-Isithako Ithanga Spice Smoothie
• Buyekeza kwe-

Wonke umuntu uyakuthanda ukuzonda iziphuzo ezinamakha ezinamathanga, kepha sekuyisikhathi sokuthi ubhekane namaqiniso: Lezi sips ezinombala osawolintshi, isinamoni zisabalalisa injabulo njalo ekwindla futhi, ngaphandle kwelebula "eyisisekelo", zinganambitha ngempela kuhle.

Ngakho-ke kule sizini, shiya imibono yakho emnyango bese uzama ukushaya le-spice smoothie enisela umlomo, eyenziwe nguKim Rose, i-RDN, ingcweti yezokudla ebhaliswe endlini eSplendid Spoon. Kungakhathaliseki ukuthi uyiqembu le-PSL noma ubulokhu ungumuntu ozondayo, lesi siphuzo esifana nophaya sizokutshala uqine enkambini ye-pro-pumpkin.

Inhlanganisela yezithako ezintathu nje - amanzi, i-puree yamathanga, kanye nesikhilimu se-pumpkin spice creamer - le smoothie efudumeza inhliziyo ayinalo ubisi futhi igcwele imisoco. Okokuqala, ithanga ligcwele uvithamini A, umsoco odlala indima ebalulekile ekusekeleni umbono ojwayelekile, ukugcina amasosha omzimba aqinile, futhi asize inhliziyo, amaphaphu, izinso nezinye izitho zisebenze kahle, ngokusho kweNational Institutes of Health. . Ngokufaka ikomishi lekota le-gourd ku-bevvie, uzothola ama-micrograms angama-475 kavithamini A - cishe amaphesenti angama-68 esabelo esinconywayo sokudla, ngokusho koMnyango wezoLimo wase-United States. Ngaphezu kwalokho, isikwashi esiwolintshi sengeza amagremu angu-1.5 efayibha - enezinzuzo eziningi zezempilo, njengokugcina ukugaya kwakho kujwayelekile. Nakuba lawo magremu ambalwa enza amaphesenti angu-5 kuphela e-RDA yomsoco, isiphuzo esihlwabusayo sizokusiza okungenani ukuthi usondele esinyathelweni esisodwa ukuze uhlangabezane nomgomo wakho wansuku zonke we-fiber.

Ngenxa yobulula bethanga le-smoothie, futhi unezinketho eziningi zokuyicula njengoba ama-tastebuds akho ekubona kufanelekile. Ukunikeza isiphuzo ukukhahlela okunamandla kwalezo zinongo ezifudumayo, engeza udwi noma amabili we-nutmeg, isinamoni, i-ginger, noma ama-clove ku-blender nezinye izithako. Sneak kwezinye veg ngokungeza okuncane kwe-zucchini, isipinashi, noma ukholifulawa, noma wandise okuqukethwe kwamaprotheni ngokungeza i-vanilla oyikhonzile noma i-protein powder engathandeki. Okungcono nokho, phuma phezulu komxube nge-swirl kakhilimu ophehliwe, ukufafazwa kwamaqhekeza we-graham ochotshoziwe, kanye nocwecwe lukashokholethi ocibilikile wesiphuzo esimnandi kakhulu. I-mash-up ye-smoothie-milkshake obungazi ukuthi uyayidinga kule sizini.

Kepha njengoba kungenzeka ufunde eminyakeni eyedlule, ithanga elisemathinini liqala ukundiza lisuka emashalofini esitolo lapho iqabunga lokuqala lehla. Ngakho-ke uma uhlela ukushaya i-smoothie yethanga nganoma yisiphi isikhathi kuleli ekwindla, zenzele umusa futhi ubeke manje izithako ezanele ukwenza umhlanganiso omnandi isizini yonke. Themba, ifanele indawo ye-pantry. (Okulandelayo: Lawa ma-Pumpkin Spice Mini Muffin yiSnack Sized Ngokuphelele)

3-Isithako Ithanga Spice Smoothie

Yenza: i-1 smoothie

Isikhathi esiphelele: imizuzu emi-3

Izithako:

• Isandla esingu-1 samakhabe eqhwa
• 1/2 indebe yamanzi
• 1/2 inkomishi yesinongo se-almond milk creamer, njenge-Silk's (Buy It, $4, target.com) noma i-Califia Farm's (Buy It, $5, target.com)
• I-1/4 indebe ye-puree yamathanga, njenge-Libby's (Buy It, $2, target.com)

Imikhombandlela:

• Beka iqhwa, amanzi, ithanga lesinongo se-alimondi ukhilimu, ne-puree yethanga ibe yi-blender. Hlanganisa kuze kube bushelelezi, uthele ingilazi, futhi ujabulele.

Buyekeza kwe-