Soft and creamy silken tofu ndiyo tofu yekusarudzwa kwe smoothies uye inodedera. Kana ikasawanika, unogona kutsiva 2/3 mukombe wepaca, yakakora-mafuta. Inzwa wakasununguka kusimbisa mapuroteni ane zvinyorwa zve smoothie yako nekuwedzera 1 kana 2 mashupuni egorosi germ.
Zvamunoda
- 6 ounces silken tofu
- 1 shanji yakasviki
- 2/3 mukombe soy mukaka
- 1 kapu yakasviba kana kuti bhabheri rakachena
- 1 kipuni uchi
- 2 -3 mazai echando, kusarudza
Nzira Yokuita Izvo
- Dhonza silken tofu kuti ubvise mvura yakanyanyisa ( silken tofu ine mvura yakakwana yehutu).
- Tsunga uye sanisai bhanana. Isa pane bhokiti uye ugovhenekera kwemaminitsi gumi nemashanu (izvi zvinobatsira kuita s smoothie muchekare).
- Bhinda bhanana, tofu uye mukaka we soyyi kwemaminitsi makumi matatu.
- Wedzera 1/2 mukombe weblueberries yakatonhorera uye uite kusvikira unotapira. Wedzera zvakasara mabharukeri, uchi, uye mazai echando kana uchishandisa nekugadzirisazve kusvikira wakanyorova.
Enjoy!
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 590 |
| Total Fat | 13 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 79 mg |
| Carbohydrates | 106 g |
| Dietary Fiber | 12 g |
| Protein | 25 g |