Читать книгу The Complete Plate - Lauren Klukas - Страница 45
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Snacks
Serves 1
1500
2000
2500
Yogurt Parfait 1
recipe below
recipe below
recipe below
Hot Chocolate 1
recipe below
recipe below
recipe below
Carrot sticks
½ cup (64 g)
½ cup (64 g)
¾ cup (96 g)
Hummus (page 287)
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2 Tbsp
Apple, sliced
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½ (106 g)
Dark chocolate
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20 g
Yogurt Parfait 1
Serves 1
1500
2000
2500
Plain Greek yogurt
¼ cup
½ cup
½ cup
Banana, sliced
¹/₃ cup (75 g)
¹/₃ cup (75 g)
¹/₃ cup (75 g)
Strawberries, sliced
½ cup (83 g)
¾ cup (124 g)
¾ cup (124 g)
Flaxseeds
2 tsp
2 tsp
1 Tbsp
Pumpkin seeds
2 tsp
1 Tbsp
1 Tbsp
Hemp seeds
1½ tsp
1½ Tbsp
1½ Tbsp
Oat bran
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2 Tbsp
2 Tbsp
Honey
1 tsp
1 tsp
1½ tsp
calories
253 kcal
412 kcal
441 kcal
Put yogurt in a medium bowl. Layer bananas and strawberries overtop, sprinkle with seeds and oat bran (if using), and drizzle with honey.
Hot Chocolate 1
Serves 1
1500
2000
2500
Vanilla almond milk
1 cup
1 cup
1 cup
Cocoa powder
2 tsp
2 tsp
1 Tbsp
Honey
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1 tsp
calories
99 kcal
99 kcal
124 kcal
In a large microwave-safe mug, mix together cocoa powder with 1–2 Tbsp of almond milk until smooth and pasty. Add remaining milk and honey (if using) and stir to combine. Place the mug in the microwave, cover with a microwave-safe lid, and heat on high for 2 minutes.
