Healthy recipe: Creamsicle breakfast smoothie

بازده: 2 servings, 1 3/4 cups each

خدمات: 2

زمان فعال: 5 minutes

زمان کل: 5 minutes

توضیحات دستور غذا:

Though it tastes like those iconic vanilla-and-orange popsicles, this creamsicle breakfast smoothie recipe is a balanced breakfast with carbohydrates, protein and, thanks to the addition of coconut water, essential electrolytes. Coconut water serves up more than 10 percent of your daily dose of potassium—an electrolyte you lose through sweat—in every cup, making it a great hydrator for light workouts. Plus, this creamy orange-mango smoothie only contains about 30 mg of sodium per cup, whereas sports drinks usually deliver about 110 mg of sodium per cup.

مواد لازم دستور غذا:

1. 1 cup cold pure coconut water, without added sugar or flavor (see Tip)

2. 1 cup nonfat vanilla Greek yogurt

3. 1 cup frozen or fresh mango chunks

4. 3 tablespoons frozen orange juice concentrate

5. 2 cups ice

مراحل دستور غذا:

Blend coconut water, yogurt, mango, orange juice concentrate and ice in a blender until smooth.

نکته دستور غذا:

Look for pure coconut water without added sugar in the refrigerated section near other flavored waters or near shelf-stable waters and natural fruit juices.

دستور غذا:

در هر وعده: 189 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 34 g carbohydrate; 5 g added sugars; 13 g protein; 3 g fiber; 173 mg sodium; 604 mg potassium

پاداش تغذیه: Vitamin C (110% daily value), Folate (20% dv), Calcium, Potassium & Vitamin A (18% dv)

2 وعده کربوهیدرات

مبادلات: 2 fruit, 1 nonfat milk