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Ingrediente: 2 mere 1 lamaie mica 200 g mure bine coapte 2 crengute de menta proaspata cuburi de gheata Se spala bine lamaia, merele, murele si menta. Lamaia se curata de coaja si se desface in felii. Merele se taie in sferturi si li se scot semintele. Se pun in blender murele, lamaia, merele si frunzele de menta. upa cate!a secunde se adauga si cuburile de gheata "pana sus# si se paseaza pana se uniformizeaza compozitia. Se ser!este imediat
e cate!a zile facem o cura cu a!ocado, adica mancam cate unul in fiecare seara. (ructul de a!ocado contine, pe langa alte minuni, omega % si omega ), care ajuta la scaderea colesterolului. *ea mai usoara reteta pe care am descoperit$o si cea mai gustoasa este asta, cu sos de soia si ceapa. +ezultatul arata ca o salata de !inete si are gust de salata de !inete. Iar daca iei in clacul ca teoretic dupa , zile de dieta cu a!ocado colesterolul scade cu 1,- mananci si zici mersi ca un lucru atat de bun e atat de sanatos. Ingrediente: 2 a!ocado 1&2 ceapa 2 linguri de ulei de masline % linguri de sos de soia ".&$ 1# piper Se toaca ceapa marunt. Se taie cei doi a!ocado in jumatate pe lungime, se scot samburii si cu ajutorul unei linguri se indeparteaza coja. *ele / jumatati de a!ocado se zdrobesc cu ajutorul unei furculite "sau se paseaza in blender# pana se obtine un piure. 0cesta se amesteca bine cu ceapa, cu putin ulei de masline si cu sos de soia dupa gust. Se ser!este cu paine neagra "si salata de rosii#. 1rei lucruri importante: 1. *ei doi a!ocado trebuie sa fie bine copti. 2. 2u se pune sare: sosul de soia este sarat. e aceea se si pune mai putin la inceput si se gusta. Se mai adauga 1$2 linguri numai daca e ne!oie. %. Se ser!este imediat, altfel a!ocado se o3ideaza si se innegreste.
Spuma de ananas si caise Ingrediente: / felii de ananas proaspat sau din conser!a, < caise fara samburi, 2 iaurturi light, 100 ml suc de portocale, < cuburi gheata. Preparare: ;une toate ingredientele in blender si mi3eaza la putere ma3ima % minute. Sha8e$ul se pune in / pahare de cocteil si se ser!este pe loc.
Vis exotic cu citrice si menta Ingrediente: < frunze de menta proaspata, 2 portocale, 2 lamai !erzi "limette#, 2 mandarine, / linguri de inghetata de !anilie. Preparare: *urata toate citricele si taie$le in bucati mari. ;astreaza / frunze de menta si restul toca$le marunt. 0saza totul in !asul robotului si mi3eaza bine. 0dauga inghetata de !anilie, mai amesteca putin si ser!este in cupe decorate cu cate o frunza de menta. ;oti adauga si / lingurite de miere.
Milk-shake tahitian Ingrediente: / iaurturi mici, 2 banane, 1$2 linguri de nuca de cocos macinata, , cuburi gheata, miere dupa gust. Preparare: 0mesteca bine toate ingredientele si ser!este rece, in pahare decorate cu nuca de cocos.
astravete mentolat Ingrediente: 1 castra!ete mare, sare, %:0 g iaurt, 1:0 ml lapte, 1 lingura ulei masline, putina menta tocata, 1 catel usturoi, 2 cuburi gheata, = a!ocado. Preparare: +ade castra!etele, adauga sarea si lasa la macerat 20 minute. Stoarce apoi castra!etele, pune$l in blender, adauga iaurtul si laptele, menta si usturoiul si amesteca pana obtii o pasta spumoasa. >arsa in cupe si presara deasupra a!ocado ras sau taiat in cuburi mici.
Spuma de legume Ingrediente: 2 rosii, 2 rosii cherr?, 100 g morco! ras, 2 tulpini telina, 1 lamaie, 200 g iaurt, 12 cuburi gheata, sare si piper dupa gust. Preparare: 0mesteca 2$% minute rosiile taiate, morco!ul, telina, iaurtul, sarea si piperul si sucul de lamaie. 0dauga cuburile de gheata si mi3eaza din nou. ecoreaza cu rosii cherr?.
Inspirata de smoothie$ul baut la restaurant si de noul meu blender, am facut ceea ce urmeaza: Ingrediente: 1 a!ocado, fara sambure si coaja, taiat bucatele 1 para, fara coaja si cotor, taiata bucatele 1&2 cana 8efir "sau iaurt simplu# /$: cuburi de gheata
<&/ ceasca afine fara zahar = $BB$ suc de rodii C ceasca iaurt cu !anilie = lingura coaja de lamaie rasa %$: cuburi de gheata
Shake electizant
1 banana % linguri de unt de arahide 1 ceasca iaurt de !anilie 1 ceasca lapte degresat @$10 cuburi gheata
&reen Smoothie
1 cup 8ale or collard greens firml? pac8ed, stems remo!ed, coarsel? chopped "/ oz.# 1 Arann? Smith apple, coarsel? chopped 1 ripe banana 1&2 cup loosel? pac8ed fresh flat$leaf parsle? lea!es 2 1&/ cups Eater *ombine all ingredients in a blender, and blend until smooth. If the mi3ture is too thic8, add a little more Eater. Ser!es 2. ;er ser!ing: 10: caloriesF 0 g saturated fatF 0 g unsaturated fatF 0 mg cholesterolF 2@ g carbsF %2 mg sodiumF 2 g proteinF / g fiber. Suitable for an? Eee8 of the Ghole Li!ing 0ction ;lan 2<$ a? *hallenge.
*ombine all ingredients in a blender, and blend until smooth. Ser!es 2. ;er ser!ing: /0: caloriesF 2 g saturated fatF 1: g unsaturated fatF 0 mg cholesterolF @% g carbsF 11, mg sodiumF , g proteinF 10 g fiber.
Antioxidant Smoothie
2 cups mi3ed frozen berries ")oz.# 1 cup unsEeetened pomegranate juice 1 cup Eater *ombine all ingredients in a blender, and blend until smooth. Ser!es 2. ;er ser!ing: 1%0 caloriesF 0 g saturated fatF 1 g unsaturated fatF 0 mg cholesterolF %/ g carbsF 1) mg sodiumF 1.: g proteinF / g fiber
1. Steam beets and carrots until tender, about 10 minutes. Let cool to room temperature. 2. *ombine all ingredients in a blender, and blend until smooth. Ser!es 2. ;er ser!ing: 1%/ caloriesF 0 g saturated fatF 0 g unsaturated fatF 0 mg cholesterolF %: g carbsF @2 mg sodiumF 2 g proteinF , g fiber. Suitable for an? Eee8 of the Ghole Li!ing 0ction ;lan 2<$ a? *hallenge.
1. ;our boiling Eater o!er casheEs and let stand until softened, about 1: minutes. 2. ;uree in a blender on high speed for % minutes until smooth. %. 0dd ice and !anilla e3tract or seeds. Ilend until smooth. 0dd aga!e nectar to taste. Ser!es 2. ;er ser!ing: /1: caloriesF : g saturated fatF 22 g unsaturated fatF 0 mg cholesterolF 2) g carbsF 12 mg sodiumF 12 g proteinF 2 g fiber. Suitable for an? Eee8 of the Ghole Li!ing 0ction ;lan 2<$ a? *hallenge.
)range-%err" Smoothie
2 na!el oranges, peel and pith remo!ed, cut into chun8s 1 cup frozen blueberries 1 cup frozen raspberries *ombine all ingredients in a blender, and blend until smooth.
Ser!es 2. ;er ser!ing: 1%2 caloriesF 0 g saturated fatF 0 g unsaturated fatF 0 mg cholesterolF %/ g carbsF 2 mg sodiumF 2 g proteinF % g fiber. Suitable for an? Eee8 of the Ghole Li!ing 0ction ;lan 2<$ a? *hallenge.
%err"-'o#u Smoothie
1&2 cup sil8en tofu 1 ripe banana 2 cups frozen mi3ed berries 1&2 cup fresh orange juice *ombine all ingredients in a blender, and blend until smooth. Ser!es 2. ;er ser!ing: 1,@ caloriesF 0 g saturated fatF 1 g unsaturated fatF 0 mg cholesterolF %< g carbsF /2 mg sodiumF , g proteinF @ g fiber. Suitable for Gee8s % and / "and Gee8 2 after so? reintroduction# of the Ghole Li!ing 0ction ;lan 2<$ a? *hallenge
*ombine all ingredients in a blender, and blend until smooth. Ser!es 2. ;er ser!ing: 2%: caloriesF 0 g saturated fatF 2 g unsaturated fatF 0 mg cholesterolF :2 g carbsF @, mg sodiumF : g proteinF : g fiber. Suitable for Gee8s % and / "and Gee8 2 after so? reintroduction# of the Ghole Li!ing 0ction ;lan 2<$ a? *hallenge.
%uttermilk-Date Smoothie
1 cup loE$fat buttermil8 2 ripe bananas 11 dates, dried and pitted 1 teaspoon hone? ;inch of salt 1 cup ice *ombine all ingredients in a blender, and blend until smooth. Ser!es 2. ;er ser!ing: 2), caloriesF 1 g saturated fatF 0 g unsaturated fatF : mg cholesterolF ,1 g carbsF 1@: mg sodiumF @ g proteinF @ g fiber. Suitable for Gee8 % and / "and Gee8 2 after dair? reintroduction# of the Ghole Li!ing 0ction ;lan 2<$ a? *hallenge.
hamomile-%anana Smoothie
1 1 1 2 cup strong chamomile tea, room temperature ripe banana cup loE$fat plain ?ogurt tablespoons maple s?rup
1. (reeze chamomile tea in an ice cube tra?. 2. *ombine Eith remaining ingredients in a blender, and blend until smooth. Ser!es 2. ;er ser!ing: 1<% caloriesF 1 g saturated fatF 1 g unsaturated fatF , mg cholesterolF %@ g carbsF <) mg sodiumF , g proteinF 2 g fiber. Suitable for Gee8s % and / "and Gee8 2 after dair? reintroduction# of the Ghole Li!ing 0ction ;lan 2<$ a? *hallenge.
%lueberr"-Flax Smoothie
1 1 1 / 1 ripe banana cup frozen blueberries cup loE$fat plain ?ogurt teaspoons fla3seeds tablespoon hone?
*ombine all ingredients in a blender, and blend until smooth. Ser!es 2. ;er ser!ing: 2%0 caloriesF 2 g saturated fatF 2 g unsaturated fatF , mg cholesterolF /2 g carbsF <) mg sodiumF < g proteinF : g fiber. Suitable for Gee8 % and / "and Gee8 2 after dair? reintroduction# of the Ghole Li!ing 0ction ;lan 2<$ a? *hallenge.
&inger Smoothie
1 2 1 2 1 ripe banana teaspoons freshl? grated ginger cup fresh orange juice tablespoons hone? cup ice
*ombine all ingredients in a blender, and blend until smooth. Ser!es 2. ;er ser!ing: 1,/ caloriesF 0 g saturated fatF 0 g unsaturated fatF 0 mg cholesterolF // g carbsF % mg sodiumF 2 g proteinF 2 g fiber. Suitable for Gee8s % and / of the Ghole Li!ing 0ction ;lan 2<$ a? *hallenge.
Avocado-*ear Smoothie
1&2 ripe a!ocado, peeled and pit remo!ed 1&/ cup loE$fat plain ?ogurt 1&2 cup pear juice 1 tablespoon hone? 1&/ teaspoon pure !anilla e3tract 1 cup ice *ombine all ingredients in a blender, and blend until smooth. Ser!es 2. ;er ser!ing: 1@2 caloriesF 1 g saturated fatF @ g unsaturated fatF 2 mg cholesterolF 22 g carbsF 2, mg sodiumF % g proteinF % g fiber. Suitable for Gee8s % and / of the Ghole Li!ing 0ction ;lan 2<$ a? *hallenge.
,i(i Smoothie
/ ripe 8iEi, peeled and hal!ed 1&2 cup freshl? sDueezed orange juice 1 tablespoon aga!e nectar 1 cup ice *ombine all ingredients in a blender, and blend until smooth. Ser!es 2. ;er ser!ing: 1/2 caloriesF 0 g saturated fatF 0 g unsaturated fatF 0 mg cholesterolF %: g carbsF : mg sodiumF 2 g proteinF / g fiber. Suitable for Gee8s % and / of the Ghole Li!ing 0ction ;lan 2<$ a? *hallenge.
%anana-)at Smoothie
1 ripe banana 1&2 cup loE$fat plain ?ogurt 1&2 cup s8im mil8 1&/ cup old$fashioned rolled oats 2 teaspoons fla3seeds 1 tablespoon hone? 1 cup ice *ombine all ingredients in a blender, and blend until smooth. Ser!es 2. ;er ser!ing: 212 caloriesF 1 g saturated fatF 1 g unsaturated fatF : mg cholesterolF /0 g carbsF ,1 mg sodiumF < g proteinF / g fiber.
Suitable for Gee8s % and / "and Gee8 2 after dair? reintroduction# of the Ghole Li!ing 0ction ;lan 2<$ a? *hallenge.
hocolate-Almond Smoothie
1 ripe banana 1 cup loE$fat mil8 1&/ cup almond butter 1 tablespoon hone? 2 tablespoons unsEeetened cocoa poEder 1&2 cup ice *ombine all ingredients in a blender, and blend until smooth. Ser!es 2. ;er ser!ing: %/@ caloriesF % g saturated fatF 1, g unsaturated fatF @ mg cholesterolF %< g carbsF 1)@ mg sodiumF 11 g proteinF /.: g fiber. Suitable for Gee8s % and / "and Gee8 2 after dair? reintroduction# of the Ghole Li!ing 0ction ;lan 2<$ a? *hallenge.
*ombine all ingredients in a blender, and blend until smooth. Ser!es 2. ;er ser!ing: 20< caloriesF 0 g saturated fatF 1 g unsaturated fatF 0 mg cholesterolF /< g carbsF % mg sodiumF : g proteinF ) g fiber. Suitable for Gee8s % and / of the Ghole Li!ing 0ction ;lan 2<$ a? *hallenge.
1. (reeze carrot juice in an ice cube tra?. 2. *ombine Eith remaining ingredients in a blender, and blend until smooth. Ser!es 2. ;er ser!ing: 1@, caloriesF 0 g saturated fatF 0 g unsaturated fatF 0 mg cholesterolF /1 g carbsF %, mg sodiumF 2 g proteinF % g fiber. Suitable for Gee8s % and / of the Ghole Li!ing 0ction ;lan 2<$ a? *hallenge.
$ sfecla rosie $ portocale $ apa rece Mi3ati in blender pana rezulta o bautura fluida. *onsumati de indata. Smoothie verde cu ghimbir $ spanac &salata $ sfecla rosie $ morco! $ lamaie $ ghimbir $ apa rece Mi3ati in blender pana rezulta o bautura fluida. *onsumati de indata. Smoothie verde cu telina - spanac & salata $ tulpini de telina - mere $ lamaie $ apa rece Mi3ati in blender pana rezulta o bautura fluida. *onsumati de indata. Smoothie verde cu banane $ spanac $ mere $ banana $ apa rece sanatoase.
Smoothie *aradis 1. 2. 3. /. :. @. sos de ciocolataK1 mango, zeama de la = lamaie 1 mango piure facut in blender . : cuburi gheata frisca de caju pe care o !eti gasi pe aceasta pagina 1 cana capsuni . % Lg miere in blender . : cuburi gheata inca un piure de mango cu gheata poate inca unul de ciocolata
KSosul de ciocolata este foarte simplu, % Lg cacao, % Lg miere, % Lg ulei de palmier sau un a!ocado moale.
Smoothie de #ructe
2 mere 2 portocale 1 banana cate!a picaturi !anilie = cana de nuci sau migdale crude 2 cani apa :$, cuburi gheata sau fara 1otul se da prin blender
2 mere 2 banane 1 8iEi "opt.# % sau mai multe frunze salata % sau mai multe frunze spanac = lamaie 2 frunze de papadie "opt. daca le gasiti# :, @ !lastari "sprouts# proaspetiK 2 cani apa cuburi de gheata "opt. pentru incepatori#
/mplutura
% morco!i mari / mere felii = lamaie "optional# 1 bucata de coaja de lamaie sau 1 lg de coaja razuita 1 sfecla rosieK "optional#
K Sfecla rosie purifica si imbogateste calitatea sangelui. ;entru a obtine un suc numai bun se dau prin storcator sau se razuiesc si storc intr$un tifon. Suc de #ructe
1imonada
Se pune totul in blender care !a face o spuma superba, cu aspect de frisca. Sau simplu, se amesteca totul intr$o cana mare. Suc cu menta
Suc de vara 2
cate!a cubulete de pepene = lamaie, zeama si putina coaja 1 piersica 1 caisa 1 capsuna
Suc de vara 3
Suc de iarna
Suc de cruditati 2
% sfecle rosii % mere struguri dupa gust alte fructe preferate = lamaie sau dupa gust
Suc de cruditati 3
% morco!i % mere 2 sfecle rosii 2 Lg de zeama lamaie 1 mangoK 1 mana frunze de spanac :, @ frunze de salata 2, % frunze de papadie
0ngrediente /$: linguri de mascarpone de la Lactitalia 1 banana o mana de spanac afine&dulceata de afine K "K daca folositi afine proaspete amestecati$le cu cate!a linguri de zaharM# (* daca folositi afine proaspete amestecati-le cu cateva linguri de zahar!)
n vasul ro!otului de !ucatarie adaugati "umate din cantitatea de mascarpone si !ananele rupte in !ucati
apoi spanacul decongelat si scurs sau dat de"a prin ro!ot daca folositi frunze proaspete si mi#ati.
ntr-un alt vas amestecati afinele cu restul de mascarpone pana se coloreaza foarte !ine.
ntr-un pahar inalt (prefera!il transparent) puneti in straturi cele doua culori. este important de stiut ca e#turile difera si de aceea crema cu spanac va fi mai lichida si veti folosi crema cu afine pentru a crea delimitarile necesare in pahar. $entru a evita ca crema de spanac sa curga% impingeti cu gri"a cu lingura crema spre margini pentru a acoperi !ine suprafata.
&aca va faceti gri"a in legatura cu gustul de spanac% va asigur ca acesta va fi mascat in totalitate de cel de !anana. &aca sunteti un impatimit al dulciuriloe e posi!il sa doriti sa adaugati putin zahar si la crema de spanac. 'u nu am facut-o pentru ca cea de afine mi s-a parut suficient de dulce si am apreciat diferenta dintre cele doua. (moothie-ul poate fi depozitat la frigider% culoare ii ramane nealterata. )anana nu se o#ideaza.