健康的純素蛋白奶昔食譜
健康的純素蛋白奶昔食譜
Plant-Based Protein Smoothies
植物性蛋白質(zhì)奶昔
Photo: Michal Kowalski/Shutterstock
Protein shakes are easy enough for vegetarians to whip up, but if you're vegan and you want a protein-packed smoothie after a workout or for a hearty breakfast, you might be wondering where to find the best sources of this macronutrient to include in your meal. The answer is in the right seeds, nuts and protein-rich fruits and vegetables. This collection of smoothie recipes provides you with great, flavorful ideas for protein smoothies both with and without plant-based protein powder. These smoothies range from 10 grams to 40 grams of protein, with suggestions on variations.
對(duì)于素食者來說，蛋白奶昔是很容易做的，但是如果你是素食主義者，在鍛煉后或者吃完豐盛的早餐后想要一份富含蛋白質(zhì)的奶昔，你可能會(huì)想知道在你的飲食中如何找到這種大量營養(yǎng)元素的最佳來源。答案是正確的種子，堅(jiān)果和富含蛋白質(zhì)的水果和蔬菜。這一系列的奶昔食譜為你提供了很棒的，美味的蛋白質(zhì)奶昔的想法，有和沒有植物蛋白粉。這些奶昔的蛋白質(zhì)含量從10克到40克不等，并給出了不同的建議。
Cinnamon Apple Protein Smoothie
肉桂蘋果蛋白奶昔
Photo: Jaymi Heimbuch
If you enjoy warm cinnamon apple oatmeal in the mornings, then you'll probably like this frozen version of the same thing, which can be a great breakfast or lunch. Or dinner for that matter! You get a burst of sweetness and immediate energy from the apple, while the oats will provide a slow release of energy over several hours. Plus both the apple and oats offer tons of fiber to keep you feeling full and satisfied. The oats and almond butter are the main source of protein in this smoothie. In total, you'll have about 10 grams of protein. If you want an extra kick of protein along with healthy fats, add 2 tablespoons of hulled hemp seeds. This will give you a bump of nutrition and an extra 5 grams of protein without altering the flavor of the smoothie.
如果你喜歡在早上吃溫暖的肉桂蘋果燕麥片，那么你可能會(huì)喜歡冷凍的蘋果燕麥片，它可以是一頓很棒的早餐或午餐，或者晚餐什么的!吃蘋果會(huì)讓你立刻感受到甜味和能量，而燕麥會(huì)在數(shù)小時(shí)內(nèi)緩慢釋放能量。另外，蘋果和燕麥都提供大量的纖維，讓你有飽腹感和滿足感。燕麥和杏仁黃油是這種奶昔中蛋白質(zhì)的主要來源。你總共會(huì)攝入大約10克蛋白質(zhì)。如果你想要額外的蛋白質(zhì)和健康的脂肪，添加2湯匙去皮大麻種子。這將給你一個(gè)額外的營養(yǎng)和5克蛋白質(zhì)而不改變奶昔的味道。
Ingredients
配料
· 1 small apple, sliced
· 1/2 cup rolled oats
· 1/2 teaspoon cinnamon
· 1/2 teaspoon nutmeg
· 1 tablespoon almond butter
· 1/2 cup unsweetened coconut milk
· 3-4 ice cubes
· 1/2 cup cold water
1個(gè)小蘋果，切片
半杯燕麥片
1/2茶匙肉桂
1/2茶匙肉豆蔻
一湯匙杏仁黃油
半杯不加糖的椰奶
3 - 4冰塊
半杯冷水
Directions
方法
1. Add the oats and water to your blender. Pulse a couple times and then allow the mixture to sit for at least 2-3 minutes so the oats can soften.
向攪拌機(jī)中加入燕麥和水。脈沖幾次，然后讓混合物靜置至少2-3分鐘，這樣燕麥可以軟化。
2. Add all the remaining ingredients to the blender. Process until smooth, about 30 seconds. Pour into a glass and sprinkle with a little extra cinnamon and nutmeg. Enjoy!
把剩下的配料都加到攪拌機(jī)里。過程直到平滑，大約30秒。倒入玻璃杯中，再灑上一點(diǎn)肉桂和肉豆蔻。享受吧!
Mango Protein Smoothie
芒果蛋白奶昔
Photo: vanillaechoes/Shutterstock
I like to keep a stash of smoothie packets in the freezer of fruits I don't often buy at the store. It makes it really easy to grab frozen fruit for a smoothie without having to think too far ahead. Packets of acai berry and cherry-mango are freezer staples along with fruits I've prepped and frozen myself. For the seeds, you can buy these ground, or you can grind your own seeds in a coffee grinder. You get the most nutrients from freshly ground seeds so it's worth the couple of seconds it takes to toss them in the grinder and push the button. Counting up the protein you get from the fruits as well as the hefty dose from the seeds, this smoothie packs about 14.5 grams of protein in a refreshing, sweet smoothie with a spicy bite. For an extra boost of protein and healthy fats, add in half an avocado. That will add about 2 more grams of protein along with about 5 grams of fiber and a boat-load of potassium and other vitamins, plus a smooth, mild flavor. You just can't go wrong adding avocado to a smoothie!
我喜歡在冰箱里放一些我不常在商店買的水果。這讓你不用想太多就可以很容易地把冷凍水果做成奶昔。袋裝巴西莓和櫻桃芒果和我自己準(zhǔn)備冷凍的水果是冰箱里的主食。至于種子，你可以買些研磨粉，或者你可以自己用咖啡研磨機(jī)研磨種子。你可以從剛碾碎的種子中獲得最多的營養(yǎng)，所以花幾秒鐘時(shí)間把它們?nèi)舆M(jìn)研磨機(jī)，然后按下按鈕是值得的。算上你從水果和種子中獲得的大量蛋白質(zhì)，這款清爽、甜美、帶有辛辣味道的奶昔含有約14.5克蛋白質(zhì)。為了額外增加蛋白質(zhì)和健康脂肪，加入半個(gè)鱷梨。這將增加大約2克蛋白質(zhì)，約5克纖維，一船的鉀和其他維生素，加上一個(gè)平滑，溫和的味道。在奶昔中加入鱷梨絕對(duì)不會(huì)錯(cuò)!
Ingredients
配料
· 1 small banana
· 1 Cheribundi Tart Cherry Mango smoothie pack (or 3/4 cup frozen mango)
· 1 heaping Tablespoon chopped jalepeño (about 1/2 a small pepper)
· 1 cup unsweetened original almond milk (or coconut milk)
· 1 Tablespoon flaxseed, ground
· 1 Tablespoon chia seeds, ground
· 2 Tablespoon hemp seed, ground
· 1/2 lime, freshly squeezed
· 1/2 avocado (optional)
1個(gè)小香蕉
一包Cheribundi酸櫻桃芒果冰沙(或3/4杯冷凍芒果)
1大湯匙切碎的墨西哥胡椒(大約1/2個(gè)小胡椒粉)
一杯原味無糖杏仁奶(或椰奶)
一湯匙亞麻籽，磨碎
1湯匙奇亞籽，磨碎
2湯匙大麻種子，磨碎
半青檸，鮮榨的
1/2鱷梨(可選)
Directions
方法
Combine all the ingredients in a blender. Process ingredients until smooth, about 30 seconds. Pour into a glass and enjoy!
把所有的原料用攪拌機(jī)混合。將原料加工到光滑，大約30秒。倒入杯子，盡情享受吧!
