健康的纯素蛋白奶昔食谱

Plant-Based Protein Smoothies

植物性蛋白质奶昔

Photo: Michal Kowalski/Shutterstock

Protein shakes are easy enough for vegetarians to whip up, but if you're vegan and you want a protein-packed smoothie after a workout or for a hearty breakfast, you might be wondering where to find the best sources of this macronutrient to include in your meal. The answer is in the right seeds, nuts and protein-rich fruits and vegetables. This collection of smoothie recipes provides you with great, flavorful ideas for protein smoothies both with and without plant-based protein powder. These smoothies range from 10 grams to 40 grams of protein, with suggestions on variations.

对于素食者来说，蛋白奶昔是很容易做的，但是如果你是素食主义者，在锻炼后或者吃完丰盛的早餐后想要一份富含蛋白质的奶昔，你可能会想知道在你的饮食中如何找到这种大量营养元素的最佳来源。答案是正确的种子，坚果和富含蛋白质的水果和蔬菜。这一系列的奶昔食谱为你提供了很棒的，美味的蛋白质奶昔的想法，有和没有植物蛋白粉。这些奶昔的蛋白质含量从10克到40克不等，并给出了不同的建议。

Cinnamon Apple Protein Smoothie

肉桂苹果蛋白奶昔

Photo: Jaymi Heimbuch

If you enjoy warm cinnamon apple oatmeal in the mornings, then you'll probably like this frozen version of the same thing, which can be a great breakfast or lunch. Or dinner for that matter! You get a burst of sweetness and immediate energy from the apple, while the oats will provide a slow release of energy over several hours. Plus both the apple and oats offer tons of fiber to keep you feeling full and satisfied. The oats and almond butter are the main source of protein in this smoothie. In total, you'll have about 10 grams of protein. If you want an extra kick of protein along with healthy fats, add 2 tablespoons of hulled hemp seeds. This will give you a bump of nutrition and an extra 5 grams of protein without altering the flavor of the smoothie.

如果你喜欢在早上吃温暖的肉桂苹果燕麦片，那么你可能会喜欢冷冻的苹果燕麦片，它可以是一顿很棒的早餐或午餐，或者晚餐什么的!吃苹果会让你立刻感受到甜味和能量，而燕麦会在数小时内缓慢释放能量。另外，苹果和燕麦都提供大量的纤维，让你有饱腹感和满足感。燕麦和杏仁黄油是这种奶昔中蛋白质的主要来源。你总共会摄入大约10克蛋白质。如果你想要额外的蛋白质和健康的脂肪，添加2汤匙去皮大麻种子。这将给你一个额外的营养和5克蛋白质而不改变奶昔的味道。

Ingredients

配料

· 1 small apple, sliced

· 1/2 cup rolled oats

· 1/2 teaspoon cinnamon

· 1/2 teaspoon nutmeg

· 1 tablespoon almond butter

· 1/2 cup unsweetened coconut milk

· 3-4 ice cubes

· 1/2 cup cold water

1个小苹果，切片

半杯燕麦片

1/2茶匙肉桂

1/2茶匙肉豆蔻

一汤匙杏仁黄油

半杯不加糖的椰奶

3 - 4冰块

半杯冷水

Directions

方法

1. Add the oats and water to your blender. Pulse a couple times and then allow the mixture to sit for at least 2-3 minutes so the oats can soften.

向搅拌机中加入燕麦和水。脉冲几次，然后让混合物静置至少2-3分钟，这样燕麦可以软化。

2. Add all the remaining ingredients to the blender. Process until smooth, about 30 seconds. Pour into a glass and sprinkle with a little extra cinnamon and nutmeg. Enjoy!

把剩下的配料都加到搅拌机里。过程直到平滑，大约30秒。倒入玻璃杯中，再洒上一点肉桂和肉豆蔻。享受吧!

Mango Protein Smoothie

芒果蛋白奶昔

Photo: vanillaechoes/Shutterstock

I like to keep a stash of smoothie packets in the freezer of fruits I don't often buy at the store. It makes it really easy to grab frozen fruit for a smoothie without having to think too far ahead. Packets of acai berry and cherry-mango are freezer staples along with fruits I've prepped and frozen myself. For the seeds, you can buy these ground, or you can grind your own seeds in a coffee grinder. You get the most nutrients from freshly ground seeds so it's worth the couple of seconds it takes to toss them in the grinder and push the button. Counting up the protein you get from the fruits as well as the hefty dose from the seeds, this smoothie packs about 14.5 grams of protein in a refreshing, sweet smoothie with a spicy bite. For an extra boost of protein and healthy fats, add in half an avocado. That will add about 2 more grams of protein along with about 5 grams of fiber and a boat-load of potassium and other vitamins, plus a smooth, mild flavor. You just can't go wrong adding avocado to a smoothie!

我喜欢在冰箱里放一些我不常在商店买的水果。这让你不用想太多就可以很容易地把冷冻水果做成奶昔。袋装巴西莓和樱桃芒果和我自己准备冷冻的水果是冰箱里的主食。至于种子，你可以买些研磨粉，或者你可以自己用咖啡研磨机研磨种子。你可以从刚碾碎的种子中获得最多的营养，所以花几秒钟时间把它们扔进研磨机，然后按下按钮是值得的。算上你从水果和种子中获得的大量蛋白质，这款清爽、甜美、带有辛辣味道的奶昔含有约14.5克蛋白质。为了额外增加蛋白质和健康脂肪，加入半个鳄梨。这将增加大约2克蛋白质，约5克纤维，一船的钾和其他维生素，加上一个平滑，温和的味道。在奶昔中加入鳄梨绝对不会错!

Ingredients

配料

· 1 small banana

· 1 Cheribundi Tart Cherry Mango smoothie pack (or 3/4 cup frozen mango)

· 1 heaping Tablespoon chopped jalepeño (about 1/2 a small pepper)

· 1 cup unsweetened original almond milk (or coconut milk)

· 1 Tablespoon flaxseed, ground

· 1 Tablespoon chia seeds, ground

· 2 Tablespoon hemp seed, ground

· 1/2 lime, freshly squeezed

· 1/2 avocado (optional)

1个小香蕉

一包Cheribundi酸樱桃芒果冰沙(或3/4杯冷冻芒果)

1大汤匙切碎的墨西哥胡椒(大约1/2个小胡椒粉)

一杯原味无糖杏仁奶(或椰奶)

一汤匙亚麻籽，磨碎

1汤匙奇亚籽，磨碎

2汤匙大麻种子，磨碎

半青柠，鲜榨的

1/2鳄梨(可选)

Directions

方法

Combine all the ingredients in a blender. Process ingredients until smooth, about 30 seconds. Pour into a glass and enjoy!

把所有的原料用搅拌机混合。将原料加工到光滑，大约30秒。倒入杯子，尽情享受吧!