Читать книгу The Complete Plate - Lauren Klukas - Страница 55

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Snacks

Serves 1

1500

2000

2500

Tropical Smoothie 1

recipe below

Warm Chocolate Steamer

recipe below

Dried apricots

/ / / / / / / /

¼ cup (63 g)

Orange

1 (96 g)

/ / / / / / / /

Raspberries

/ / / / / / / /

½ cup (63 g)

Air-Popped Popcorn (page 287)

/ / / / / / / /

2 cups

Sugar snap peas

/ / / / / / / /

1 cup (63 g)

Toasted whole grain bread

/ / / / / / / /

1 slice (29 g)

Cashew butter

/ / / / / / / /

1½ tsp

Tropical Smoothie 1

Serves 1

1500

2000

2500

Banana

1 large (150 g)

1 (115 g)

Strawberries, fresh or frozen

½ cup (110 g)

¹/₃ cup (74 g)

1 cup (221 g)

Papaya, fresh or frozen

/ / / / / / / /

½ cup (70 g)

Wheat germ

3 Tbsp

2 Tbsp

Oat bran

/ / / / / / / /

2 Tbsp

Kefir

¹/₃ cup

½ cup

¹/₃ cup

Coconut water

1 cup

1½ cups

/ / / / / / / /

Orange juice

/ / / / / / / /

½ cup

Water

/ / / / / / / /

1½ cups

calories

344 kcal

371 kcal

408 kcal

Put all ingredients into a blender and blend until smooth. If the smoothie is too thick, add water (not coconut water or orange juice). If you prefer a thicker texture, add ice and blend until smooth.

Warm Chocolate Steamer

Serves 1

1500

2000

2500

Chocolate almond milk

1 cup

1½ cups

1¼ cups

Blackstrap molasses

1 tsp

/ / / / / / / /

Cocoa powder

1 tsp

Dark chocolate

2.5 g

/ / / / / / / /

5 g

Milk chocolate

/ / / / / / / /

5 g

calories

155 kcal

184 kcal

211 kcal

Put all ingredients into a microwave-safe mug and mix well. Cover and microwave on high for 1 minute. Stir and microwave for another 30–45 seconds.

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