Contents:
- Medical Video: 12 Healthy Smoothies
- Nutrition needed at dawn
- Smoothies recipe for sahur
- 1. Smoothies corn flakes and soy milk
- 2. Smoothies oatmeal and banana
- 3. Vegetable and apple smoothies
- 4. Smoothies oatmeal and peanut butter
- 5. Ginger papaya smoothie
- 6. Spinach, banana and almond smoothies
- 7. Avocado and apple smoothies
Medical Video: 12 Healthy Smoothies
Is this your fasting month filled with busyness? How can you prepare delicious and nutritious sahur then? Do not worry. You can cook sahur with a menu that is easy to make, delicious, full of nutrition, and makes you full all day. Yes, you can make smoothies for sahur.
Sahur with a smoothies menu is very practical. No need to bother cooking and you only need a few minutes to down your favorite smoothies. You can also prepare the ingredients before going to bed.
Nutrition needed at dawn
Many people are hesitant to prepare smoothies for sahur for fear of not being full. In fact, one glass of thick and dense smoothies is rich in nutrients that can make you full all day. Even the satiety is more durable than sahur with a menu of fried rice.
To make it last longer and you don't lack nutrients all day, here is a list of nutrients that must be fulfilled at dawn.
- Complex carbohydrates. For example from fruit, nuts, and whole grains.
- Fiber. For example from vegetables, cereals, fruit, and whole grains.
- Protein. For example from yogurt, cow's milk, and soy milk.
- Vitamins and minerals. For example from fruits and vegetables.
- Unsaturated fats. For example from nuts, fruits and vegetables.
Smoothies recipe for sahur
As a variation of your and family's sahur menu, you can try making your own various smoothies for sahur at home. The following seven smoothies recipes can fulfill all your nutritional needs for sahur.
1. Smoothies corn flakes and soy milk
Necessary materials:
- A cup of cold soy milk
- Half a cup of corn cereal (corn flakes)
- One Ambon banana that has been frozen in the refrigerator
- Half a cup of strawberries
- Ice cubes as needed
How to make:
Mix all ingredients into a blender and crush until blended, which is about one minute. Serve while cold.
2. Smoothies oatmeal and banana
Necessary materials:
- Half a cup of whole wheat (oatmeal)
- A cup of almond milk or cow's milk
- One Ambon Banana
- Two tablespoons of honey
- A quarter teaspoon of cinnamon powder
How to make:
Mix whole grains, milk, bananas, and honey into a blender and crush until crushed. Pour into a glass and sprinkle cinnamon powder on top. Serve while cold.
3. Vegetable and apple smoothies
Necessary materials:
- 125 ml orange juice (can be replaced with pure coconut water)
- A cup of spinach leaves
- A thinly sliced cucumber cup
- ¾ cup of celery leaves
- One red apple (about 200 grams) which has been cut into pieces
- Ice cubes as needed
How to make:
Mix all ingredients into a blender and crush until crushed. Serve while cold.
4. Smoothies oatmeal and peanut butter
Necessary materials:
- Two tablespoons of peanut butter
- One Ambon banana has been frozen in the refrigerator
- A quarter cup of whole wheat (oat)
- Half a cup of cow's milk or soy milk
- A quarter teaspoon of cinnamon powder
How to make:
Combine all ingredients into a blender and crush until crushed, which is for about two minutes. Pour into a glass and sprinkle cinnamon powder on top. Serve while cold.
5. Ginger papaya smoothie
Necessary materials:
- One small or medium california papaya fruit
- Half a cup of yogurt
- Two tablespoons of lemon juice
- Half a tablespoon of honey
- Half a tablespoon of peeled ginger
- Ice cubes as needed
How to make:
Cut the ginger until it becomes small squares. Then mix all the ingredients into a blender and crush them until they are pulverized. Serve while cold.
6. Spinach, banana and almond smoothies
Necessary materials:
- A cup of almond milk
- One tablespoon of almonds
- A cup of spinach leaves
- One Ambon banana has been frozen in the refrigerator
- A quarter teaspoon of cinnamon powder
- One tablespoon of honey
How to make:
Mix all ingredients into a blender that is strong enough to crush the almonds. Destroy all ingredients until soft. Serve while cold.
7. Avocado and apple smoothies
Necessary materials:
- A cup of pure coconut water
- One poor apple (or red apple)
- A cup of spinach leaves
- Half ambon banana that has been frozen in the refrigerator
- One avocado
- Ice cubes as needed
How to make:
Cut all fruits into small cubes. Then mix all ingredients into a blender and mash until smooth. Serve while cold.
