5 Suamalie Suamalie ma Greens Natia

Anotusi

• Honeydew, Mint, ma Pepe Bok Choy Smoothie
• Pear, Berry, ma Pepe Suiselani
• Chard Smoothie
• Pepe Kale Piña Colada Smoothie
• Mea'ai Smoothie Sili
• Mint Sukalati Chip Smoothie
• Iloilo mo

E te mauaina: E tatau ona e 'ai atili laʻau lanumeamata. O lo'o taumasuasua i vaitamini ma minerale, manuia ai sela ta'itasi i lou tino, fa'afefe fa'ama'i mai le mafaufau e fa'ama'i oe, e mafai ona e foliga la'ititi, ma e matua maualalo le kalori.

Ae e naʻo le tele o salati ma fualaʻau vela e mafai e se teine ​​ona 'aʻai, ma o chips a fale e fai i fale e faigata tele ona faʻaatoa. Faʻasolo laulaʻau i au fua ma fai se mea manaia o le kale smoothie poʻo seisi mea.

Moni-o le mea lilo o le faʻaaogaina o pepe meamata, o loʻo i ai uma mea lelei o a latou paʻaga matutua ae faʻamalieina o latou foliga ma tofo. Talu ai latou foi pulverize ese sili lelei, o nei fua e galulue ma soʻo se tuʻufaʻatasia o pepe greens, o lea faʻataʻitaʻi ma fiafia. Oe maua le afa i le tasi atoa tautua o fualaʻau i totonu o soʻo se sipuni-aunoa ma le tofoina latou!

Honeydew, Mint, ma Pepe Bok Choy Smoothie

O le malosi o le manogi o le mint e faanenefu ai le tofo o le bok choy, e maua ai se suamalie suamalie, fa'afou fa'alelei meleni fa'atasi ai ma se tofo mālū o le mint.

Auauna: 1

mea fa'aoga:

2 ipu 'aisa meli faʻaisa faʻaisa

6 mint lau

1 ipu fagu pepe bok choy

1 i le 1 1/2 ipu vai faʻamaligi malulu (amata i le 1 ipu ma faʻaopopo atili pe a e manaʻo i se mea manifinifi manifinifi)

1 sipuni hemp porotini polotini (tuu i le faitalia)

Fa'atonuga:

Faʻafefiloi mea uma i totonu o se mea faʻafefiloi ma faʻafefiloi seia oʻo ina lamolemole.

Nutrition score mo le tautua: 162 kalori, 1.5g gaʻo (0g saturated), 35g carbs, 6g protein, 6g fiber, 116mg sodium

Pear, Berry, ma Pepe Suiselani

Chard Smoothie

Afai e te le fiafia i fa'i po'o avoka, e mafai e pea ona fai mo mea lamolemole mafiafia maofa, ma o fatu chia faaopoopo (lea e avea ma gelatinous i le vai) iinei e sili atu ai le faamalieina.

Auauna: 2

mea fa'aoga:

1 pea lapopo'a po'o le 2 tama'i fua pula, 'a'ai ma tipi

1 pipiʻi faʻapipiʻi ipu pepe Suiseni chard

1 ipu susu susu almond le faʻapipiʻiina

1/2 ipu bera fua (pei o blueberry, raspberries, ma blackberry)

1/2 sipuni fatu chia

1 sipuni sipuni hemp pauta (filifiliga)

Fa'atonuga:

Faʻatasi uma mea i totonu o le paluga ma palu seʻia faʻamalieina.

Meaʻai paleni i le tautua: 127 kalori, 3g gaʻo (0g saturated), 24g carbs, 3.5g protein, 7g fiber, 130mg sodium

Pepe Kale Piña Colada Smoothie

O lenei malamalama lanumeamata lanumeamata kale lamolemole tofo e pei lava o le teropika vai inu ae sili sili atu mo lou tino faʻafetai i le faʻaopopoina o mea aoga ma leai se mea-ae-o le natura suka mo le itiiti o kalori. Afai e teʻa i le 5 i le afiafi, alu i luma ma faʻaopopo se fana o lama pe a e finagalo i ai.

Auauna: 2

mea fa'aoga:

2 ipu kale pepe

2 1/2 ipu faʻapapaina le faʻapisa ole aisa paina

2 sipuni fatu chia

3 ipu e leʻi faʻasusuina le popo (pei o le So Delicious) poʻo le popo vai (o le niu o le a faʻamalieina ai le faʻasusu)

1/2 ipu fasi popo e le'i suamalie po'o fasipepa (filifiliga)

Fa'atonuga:

Faʻatasi uma mea i totonu o le paluga ma palu seʻia faʻamalieina.

Meaʻai paleni i le tautua (faia i le popo): 293 kaloli, 11g ga'o (6.5g tumu), 50g carbs, 5g protein, 9g fiber, 55mg sodium

Mea'ai Smoothie Sili

Atoatoa mo taeao pe a e manaʻomia se faʻaopopoga faʻateleina, lenei mafiafia, berry-banana inu mimita vitamini, minerals, ma maloloina gaʻo mai uma fua.

Auauna: 2

mea fa'aoga:

1 fa'i

1 avoka

1 ipu blueberries fa'a'aisa e le'i suamalie, fa'aopoopo atili mo teuteuga (filifiliga)

1/2 kukama fualaʻau

1 sipuni sipuni hemp pauta (filifiliga)

1 ipu susu susu almond le faʻapipiʻiina

1 tisi kinnamoni

1 sipuniti vanilla extract

2 ipu afifi faʻasologa pepe

Fa'atonuga:

Faʻatasi uma mea i totonu o le paluga ma palu seʻia faʻamalieina. Teuteuina i faʻaopopo faʻaopoopo blueberry, pe a manaʻomia.

Nutrition score mo le tautua: 306 kalori, 17g gaʻoa (2g saturated), 37g carbs, 6g protein, 13.5g fiber, 137mg sodium

Mint Sukalati Chip Smoothie

Lenei o se suamalie ma maloloina maloloina sui o mint sukalati chips aisa kulimi kulimi. Mauoa ma mafiafia faʻafetai i le avoka, o le olaola lanu o pepe collard greens na o le foliga mai ua atili ai ona minty, ma le cacao nibs-sukalati i lona sili ona mama foliga-saunia lena crunch oe manaʻomia.

Auauna: 2

mea fa'aoga:

4 sipuni hemp efuefu (tuu i le faitalia)

2 ipu pepe collard greens

10 i le 12 mint lau

2 sipuni tiina vanila

2 ipu e leʻi faʻasukaina i le sekone poʻo le susu soy

2 sipuni le meli mata

1/2 avoka

2 sipuni sipuni koko mata

Fa'atonuga:

Faʻafefiloi muamua mea e fitu i totonu o le paluga ma palu seʻia faʻamalieina. Faʻaopopo kaka kaka ma palu mo le isi 10 i le 15 sekone seʻia oʻo i ni tamaʻi fasi.

Nutrition score mo le tautua: 338 kaloli, 18g ga'o (4.5g tumu), 34g carbs, 11g protein, 12g fiber, 192mg sodium

Iloilo mo