Green Protein Smoothie
Breakfast in a glass: spinach, cucumber, avocado and kefir with hemp seeds. More vegetables than fruit, and plenty of protein.
طريقة التحضير
Cut the cucumber into thick rounds; core the apple and chop it.
Peel the ginger with a spoon and chop it finely.
Halve the avocado, remove the stone and scoop out the flesh.
Put the kefir and quark into the blender first, then the spinach, cucumber, apple, avocado, ginger and hemp seeds.
Add the lemon juice and ice.
Blend for 45–60 seconds until completely smooth; add a little cold water if it is too thick.
Taste, adjust with lemon if needed and serve straight away.
Unlike fruit smoothies, vegetables dominate here, so it is low in sugar and higher in fibre. Kefir, quark and hemp seeds supply protein that helps keep you full for longer, and kefir is a fermented food as well.
Pack portions of spinach, cucumber, apple and avocado into freezer bags in advance – in the morning just tip one into the blender with kefir. For a vegan version, use unsweetened soy yoghurt.
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الوصفات مصدر إلهام لنظام غذائي صحي يومي. في حال الحساسية أو عدم التحمل أو المرض عدّلوها وفق توصية طبيبكم.