Soft ndi zokoma silken tofu ndi tofu ya kusankha smoothies ndi kugwedezeka. Ngati sichipezeka, mukhoza kutenga 2/3 chikho cha yogurt, mafuta ochepa. Yesetsani kulimbikitsa mapuloteni anu a smoothie powonjezera supuni 1 kapena 2 za majeremusi a tirigu.
Chimene Mufuna
- 6 ounces silken tofu
- Nthochi yokhayokha
- 2/3 chikho mkaka wa soya
- 1 chikho mazira kapena ma blueberries atsopano
- Supuni 1 uchi
- 2 -3 madzi oundana, osankha
Momwe Mungapangire Izo
- Sakanizani tofu yakuda kuti muchotse madzi owonjezera ( silken tofu ali ndi madzi okwanira).
- Peel ndikudula nthochi. Ikani pa pepala lophika ndi kufota kwa mphindi 15 (izi zimathandiza kupanga smoothie wochuluka).
- Sakanizani nthochi, tofu ndi mkaka wa soya kwa masekondi 30.
- Onjezerani 1/2 chikho cha mazira a blueberries ndikukonzekeretsani mpaka yosalala. Onjezerani otsala a blueberries, uchi, ndi madzi oundana ngati mutagwiritsa ntchito ndikukonzanso mpaka mutayika.
Sangalalani!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 590 |
| Mafuta Onse | 13 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 79 mg |
| Zakudya | 106 g |
| Matenda a Zakudya | 12 g |
| Mapuloteni | 25 g |