Nws tsis yog qhov yuav tsum tau ua kom tiav cov khoom qab zib thaum lub sijhawm ua khoom noj. Yog tias cov khoom qab zib muaj ntau cov vitamins thiab tib lub sijhawm nws tsis muaj ntau tshaj 150 kcal, nws tuaj yeem noj tau yam tsis muaj kev cuam tshuam ntau ntawm cov txheej txheem.
Txiv tsawb khov
Piv txwv, txhawm rau ua lub ntsej muag dej qab zib, siv cov khoom xyaw hauv qab no: ob lub txiv tsawb loj, qab zib - 100 g, mis nyuj - 450 ml, hmoov txhuv nplej - 2 me nyuam diav, ib taum ntsev thiab vanillin, sprig ntawm basil.
Sib tov qab zib, vanillin, hmoov txhuv nplej siab thiab ntsev rau hauv ib saucepan. Ncuav nyob rau hauv cov mis nyuj thiab whisk kom txog thaum tus. Tso cov saucepan rau ntawm lub qhov cub, taws teeb nruab nrab thiab tos kom simmer, nplawm qhov sib tov. Boil rau ib feeb thiab tshem tawm cov lauj kaub los ntawm tshav kub.
Ncuav ib nrab ntawm cov sib xyaw mus rau hauv rab, ntxiv txiv tsawb, txhoov rau hauv cov voj voog, txig basil. Do kom txog thaum tus. Ncuav tus so ntawm cov mis muaj, do, txias rau chav tsev kub.
Ncuav cov dej sib tov rau hauv cov dej khov thiab ua pwm khov thiab muab tso rau hauv lub freezer rau 6 teev.
Blueberry khoom noj qab zib
Lwm cov khoom noj qab zib sib npaug thiab cov khoom noj qab nyob zoo yog blueberry smoothie ua los ntawm cov txiv khov. Txhawm rau npaj ob qhov kev pabcuam, koj yuav tsum tau 100 g ntawm blueberries, 80 ml ntawm kua txiv hmoov txhuv, 120 ml yog tsis muaj roj, thiab yog txiv tsawb.
Npaj lub blueberries - tshem tawm los ntawm lub taub yees txias, muab tso rau hauv ib lub tais thiab npaj ib pliag. Lub tsawb yuav tsum tau tev thiab txiav ua voj voog, lawv tuaj yeem sab laug ntawm lub rooj txiav thiab muab tso rau hauv lub tub yees ua cov ntawv. Thaum cov txiv ntseej yaj tau, tshem tawm cov tsawb, sib tov txhua yam hauv rab, ntxiv kua txiv thiab yogurt. Tso txhua yam rau hauv iav. Koj tuaj yeem garnish nrog berries ua ntej pab thiab muab tso rau hauv tsom iav nrog dej khov.
