Tofu iyo alwaax midab leh oo tofu waa tofu ee doorashooyinka for smoothies iyo ruxmashada. Haddii aan la heli karin, waxaad bedeli kartaa 2/3 koob oo cad, cad oo dufan yar. Dareerow inaad xor u noqotid waxa ku jira borotiinkaaga smoothie adoo ku daraya 1 ama 2 qaado oo ah jeermiska qamadida.
Waxa aad u Baahantahay
- 6 wiqiyadood oo cilad tofu ah
- 1 muuska caadiga ah
- 2/3 koob oo caano ah
- 1 koob oo la qaboojiyey ama blueberries cusub
- 1 qaado qaado malab
- 2-3 baraf oo baraf ah, doorasho
Sida loo sameeyo
- Ka daadi tofu aamuska ah si aad uga saarto biyaha xad-dhaafka ah ( silent tofu ah wuxuu leeyahay biyo badan).
- Peel iyo jeex mooska. Ku dhaji xaashida dubista iyo qaboojinta illaa 15 daqiiqo (tani waxay ka caawisaa samaynta smoothie ka sii dar).
- Isku qasi muuska, tofu iyo caanaha soy illaa 30 ilbidhiqsi.
- Ku dar 1/2 koob oo ah blueberries barafaysan iyo habka ilaa inta uu le'eg yahay. Ku dar blueberries haray, malab, iyo xabo baraf ah haddii la isticmaalo oo mar kale dib loo bilaabo ilaa inta suunka ah.
Ku raaxeyso!
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 590 |
| Total Fat | 13 g |
| Fatuurad la ruxay | 2 g |
| Fat | 3 g |
| Kolestarool | 0 mg |
| Sodium | 79 mg |
| Carbohydrateska | 106 g |
| Fiber diirran | 12 g |
| Protein | 25 g |