Avocado Milk Shake 牛油果奶昔

夏天马上就要到了,于是把一些喜欢的健康饮料也翻出来重拍一下~这个牛油果奶昔是我超爱的食谱,几年前还在大学的时候就很爱做(下面也有附图哟),牛油果富含优质脂肪,减脂期是非常棒的食物——因为摄入足量的优质脂肪,会让你少摄入很多简单碳水,所以减脂人士反而更需要注重自己脂肪的摄入(更多原因和内容可以阅读【悦食记健康课堂】系列)

This is a smoothie recipe I have been used since my college. If I'm going to make a energy smoothie before or after workout, I will use this recipe. If I just want a summer treat, I'd use the second recipe (which is attached at the end of this article).

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原料:

牛油果1大只或者2小只(一般做奶昔我用小的,大的留着做别的),香蕉1根(可选),牛奶和白糖适量。

Ingredients:

1 Large Avocado or 2 small avocados (I always use small ones for smoothies), 1 ripe banana, and milk and sugar to your own taste.

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做法:

由于很简单,顺便讲一下怎么挑牛油果以及怎么去核吧。牛油果一定要在室温下放置,至外皮变成深绿色,捏起来微微有点软了,这就是成熟了可以吃了。如果是浅绿色,或者很硬,那就是还没熟,不要吃,如果已经变黑了,软的一捏就凹陷了,那就是熟大了,营养成分和味道都大打折扣,建议也不要吃了。

成熟牛油果对半切开(如果成熟了很容易就切开了,如果不成熟就很难切),然后把刀轻轻在核上磕一下。

Since the process is really easy, I'll talk about how to choose avocado and how to remove the pit. Put avocado in a cool place (but not in the refrigerator), when its skin becomes dark green and it's slightly soft when you squeeze, it's ripe and ready to eat! If it's light green or too hard when you squeeze, it's not ready; if it became black and too soft when you touch it, it's too ripe to eat.

Cut your avocado in half (which is easy to do when it's ripe), and knock your knife on the pit slightly.
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将刀在牛油果中轻微转动一下,然后很容易核就脱离出来了。这样一来很容易清理,二来完全不会浪费牛油果肉。

Rotate your knife slightly and the pit is now easily removed! It's clean, easy, and won't waste any flesh!

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将牛油果、香蕉放入搅拌机,然后倒入几乎能没过水果的牛奶,加入适量糖(我这里用的香蕉非常成熟了,我就没加糖了)。

Put avocado, banana into the blender, and pour in milk which can nearly soak them, add sugar if you want to (but my banana is very ripe and sweet, for me I don't need sugar anymore).
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将所有东西都搅匀,根据自己喜欢的稀稠度以及甜度再加奶和糖调整。

Blend everything to your desired consistency and sweetness. 
IMG_1712尽情享用吧~!不过一定一定要尽快喝,香蕉和牛油果都非常容易氧化(本来做了两杯,结果拿完相机开了个灯就表面氧化了- -),所以一定要新鲜喝哦!

加入成熟香蕉是很好的一种减少蔗糖摄入的办法,这份奶昔我完全都没加糖,甜度也刚好。

Now Enjoy!! But remember to drink it as soon as possible as it will oxidize soon.

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这份是在大学时候拍的牛油果奶昔,顺便分享当时的第二种做法(更好喝一些,不过热量也偏高):牛油果1个,牛奶适量,香草冰淇淋1个球,加入适量糖一起搅匀,做成冰奶昔,也超级好喝。

Recipe 2 (Summer Treat Version):1 avocado, 1 scoop of vanilla ice cream, milk and sugar to your desire, and blend them with the same method to make a ice smoothie--- Oh I just cannot stop drinking it.

现在我们如果健身之后会喝加香蕉版本的奶昔,因为热量低一些,而且富含优质脂肪;如果是夏天想要消暑,就会做冰淇淋版本的啦,味道棒棒的。

 

祝大家牛油果“喝”得开心哟~