Читать книгу The Complete Plate - Lauren Klukas - Страница 61

61

Snacks

Serves 1

1500

2000

2500

Vanilla Green Smoothie

recipe below

recipe below

recipe below

Cashew nuts, dry roasted

¼ cup (34 g)

¼ cup (34 g)

¼ cup (34 g)

Fruit-bottom yogurt, <1% fat

½ cup (122 g)

½ cup (122 g)

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Almonds, dry roasted

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¼ cup (21 g)

Air-Popped Popcorn (page 287)

2 cups (16 g)

2 cups (16 g)

3 cups (24 g)

Raspberries

1⁄₃ cup (41 g)

½ cup (61 g)

½ cup (61 g)

Grapes

1⁄₃ cup (51 g)

1 cup (154 g)

1 cup (154 g)

Orange

/ / / / / / / /

1 large (184 g)

1 large (184 g)

Dark chocolate

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/ / / / / / / /

20 g

Blueberries

/ / / / / / / /

/ / / / / / / /

½ cup (72 g)

Carrot sticks

/ / / / / / / /

/ / / / / / / /

¾ cup (96 g)

Sugar snap peas

/ / / / / / / /

/ / / / / / / /

1 cup (63 g)

Hummus (page 287)

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2 Tbsp

Vanilla Green Smoothie

Serves 1

1500

2000

2500

Banana

1 small (101 g)

1 large (169 g)

1 (136 g)

Spinach

21⁄₃ cups (70 g)

1½ cups (45 g)

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Papaya, fresh or frozen

½ cup (70 g)

½ cup (70 g)

¾ cup (105 g)

Mango, fresh or frozen

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¾ cup (124 g)