ʻO ka momona a me kaʻulaʻula ka tofu o ka koho no ka smoothies a me ka hoʻonā. Ināʻaʻohe loaʻa, hiki iāʻoe ke pani i kahi kīʻaha 2/3 o kaʻaina momona, momona momona. Manaʻoʻoe e hoʻonui i ka mea pilikino o kāu lime maikaʻi ma ka hoʻoukuʻana i 1 aiʻole 2 teaspoon o ka huapalaoa.
Ka mea e pono ai
- 6 ounce wili tofu
- 1'elina banana
- 2/3 kapu waiū
- 1 ka pahu blueberries a me nā blueberries hou
- 1 punetala ka meli
- 2 -3 mau kupa hau, koho
Pehea e hana ai
- E puhi i ka silina no ka laweʻana i ka wai nui.
- Peel aʻeli i ka maiʻa. E kau ma luna o ka pepa baking a hoʻokuʻu i kahi 15 mau minuke (hiki ke kōkua i ka'eneʻeneʻe lahilahi).
- E hoʻopili i ka maiʻa, ka tofu a me ka waiūpaʻa no 30 maukona.
- Hoʻopiha i ka 1/2 kapu o nā mīlī me ka hana a hiki i ka mālie. E hoʻouka i nā blueberries, ka meli, a me nā hau'ākau i ka manawa e hoʻohana ai a hana hou a maʻalahi.
E hauʻoli!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 590 |
| Ka nui o ka momona | 13 g |
| Ka momona | 2 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 79 mg |
| Nā Carbohydrates | 106 g |
| Fiber Dietary | 12 g |
| Pāmua | 25 g |