本文发表在 rolia.net 枫下论坛奶昔是一种可以在几分钟内完成，并为你提供多种营养和能量的早餐选择。尤其适合孩子。
如果是给孩子喝的，可以加1TSP的FLEX SEED OIL, 以提供维生素E.
Fruity Tofu Smoothie
Tofu adds protein to this tasty morning drink. Custardlike silken tofu works best.
Ingredients
1 cup (250 mL) fresh or frozen fruit (such as mixed tropical fruit, peaches or strawberries)
1 cup (250 mL) orange juice
1/2 cup (125 mL) silken or soft tofu
1/2 cup (125 mL) plain low-fat yogurt
2 tbsp (25 mL) lemon juice
2 tbsp (25 mL) liquid honey
1 banana
Preparation
In blender, purée together fruit, orange juice, tofu, yogurt, lemon juice, honey and banana until smooth.
More Information
Variation
Vegan Fruity Tofu Smoothie: Omit yogurt. Increase silken tofu to 1 cup (250 mL). Increase lemon juice to 3 tbsp (50 mL). Replace honey with corn syrup.
Tip: Frozen bananas make smoothies thick and frosty. Wrap peeled ripe bananas tightly in plastic wrap and freeze.
Nutritional information
Per serving: about 276 cal, 8 g pro, 3 g total fat (1 g sat. fat), 59 g carb, 4 g fibre, 4 mg chol, 64 mg sodium. % RD: 13% calcium, 7% iron, 7% vit A, 103% vit C, 35% folate.
Preparation
In blender, combine peaches, banana, yogurt, peach nectar and honey. Purée until smooth.
Tropical Smoothie
2Serving(s)
Look for canned pineapple tidbits packed in juice instead of ones packed in liquid with sugar added. Tuck a few peeled bananas in the freezer to have on hand for smoothie cravings.
Ingredients
1 can (14 oz/398 mL) pineapple tidbits
1 mango, chopped (or 1 cup/250 mL frozen peaches)
Half banana, frozen
Preparation
In blender or food processor, whirl together pineapple with juice from can, mango and banana until smooth.
More Information
VARIATION
Creamy Tropical Smoothie: Add 1/2 cup (125 mL) plain or vanilla-flavoured low-fat yogurt to blender.
Nutritional information
Per serving: about 219 cal, 2 g pro, 1 g total fat (trace sat. fat), 57 g carb, 5 g fibre, 0 mg chol, 4 mg sodium. % RDI: 4% calcium, 6% iron, 41% vit A, 85% vit C, 14% folate.
Peach Smoothie[/size]
Ingredients
2 cups (500 mL) sliced peeled peaches
1 banana, peeled
1 cup (250 mL) plain yogurt
1/2 cup (125 mL) peach nectar
2 tbsp (25 mL) liquid honey
Preparation
In blender, combine peaches, banana, yogurt, peach nectar and honey. Purée until smooth.更多精彩文章及讨论，请光临枫下论坛 rolia.net
如果是给孩子喝的，可以加1TSP的FLEX SEED OIL, 以提供维生素E.
Fruity Tofu Smoothie
Tofu adds protein to this tasty morning drink. Custardlike silken tofu works best.
Ingredients
1 cup (250 mL) fresh or frozen fruit (such as mixed tropical fruit, peaches or strawberries)
1 cup (250 mL) orange juice
1/2 cup (125 mL) silken or soft tofu
1/2 cup (125 mL) plain low-fat yogurt
2 tbsp (25 mL) lemon juice
2 tbsp (25 mL) liquid honey
1 banana
Preparation
In blender, purée together fruit, orange juice, tofu, yogurt, lemon juice, honey and banana until smooth.
More Information
Variation
Vegan Fruity Tofu Smoothie: Omit yogurt. Increase silken tofu to 1 cup (250 mL). Increase lemon juice to 3 tbsp (50 mL). Replace honey with corn syrup.
Tip: Frozen bananas make smoothies thick and frosty. Wrap peeled ripe bananas tightly in plastic wrap and freeze.
Nutritional information
Per serving: about 276 cal, 8 g pro, 3 g total fat (1 g sat. fat), 59 g carb, 4 g fibre, 4 mg chol, 64 mg sodium. % RD: 13% calcium, 7% iron, 7% vit A, 103% vit C, 35% folate.
Preparation
In blender, combine peaches, banana, yogurt, peach nectar and honey. Purée until smooth.
Tropical Smoothie
2Serving(s)
Look for canned pineapple tidbits packed in juice instead of ones packed in liquid with sugar added. Tuck a few peeled bananas in the freezer to have on hand for smoothie cravings.
Ingredients
1 can (14 oz/398 mL) pineapple tidbits
1 mango, chopped (or 1 cup/250 mL frozen peaches)
Half banana, frozen
Preparation
In blender or food processor, whirl together pineapple with juice from can, mango and banana until smooth.
More Information
VARIATION
Creamy Tropical Smoothie: Add 1/2 cup (125 mL) plain or vanilla-flavoured low-fat yogurt to blender.
Nutritional information
Per serving: about 219 cal, 2 g pro, 1 g total fat (trace sat. fat), 57 g carb, 5 g fibre, 0 mg chol, 4 mg sodium. % RDI: 4% calcium, 6% iron, 41% vit A, 85% vit C, 14% folate.
Peach Smoothie[/size]
Ingredients
2 cups (500 mL) sliced peeled peaches
1 banana, peeled
1 cup (250 mL) plain yogurt
1/2 cup (125 mL) peach nectar
2 tbsp (25 mL) liquid honey
Preparation
In blender, combine peaches, banana, yogurt, peach nectar and honey. Purée until smooth.更多精彩文章及讨论，请光临枫下论坛 rolia.net
