Nneɛma a wɔde yɛ:

• Apɔw-mu-teɛteɛ a ɛyɛ medium 1, a wɔde cored na wɔatwitwa
• banana 1 a abere, a wɔatutu na wɔatwitwa
• Nufusu kuruwa 1/2 (nufusu anaasɛ ɛnyɛ nufusu)
• Yogurt a ɛnyɛ den kuruwa 1/4 (wɔpɛ)
• Ɛwo anaa maple syrup nkaribo 1 (sɛ wopɛ)
• Nnuaba a ayow nkaribo 2 ( almond a wɔatwitwa, borɔdɔma, cashews, dates)
• Sinamon a wɔayam teaspoon 1/4 (wɔpɛ)
• Cardamom a wɔayam no pinch (wopɛ)
• Nsukyenee a wɔayam (wopɛ )

Akwankyerɛ:

1. Fa nnuaba ne nufusu fra: Wɔ blender mu no, fa apɔw-mu-teɛteɛ, banana, nufusu, ne yogurt a wɔatwitwa no bom (sɛ wode redi dwuma a). Fa fra kosi sɛ ɛbɛyɛ mmerɛw na ayɛ krim.
2. Sesa dɛ: Sɛ wopɛ a, fa ɛwo anaa maple syrup ka ho sɛnea wopɛ na fa fra bio.
3. Fa nnuaba a ayow ne nnuhuam ka ho: Fa nnuaba a ayow a wɔatwitwa, sinamon, ne cardamom (sɛ wode redi dwuma a) ka ho na fa fra kosi sɛ ɛbɛka abom yiye.
4. Fa nwini na fa ma: Fa nufusu anaa nsukyenee a wɔde ka ho (wopɛ) sesa sɛnea ɛte no ma anonne a ɛyɛ den anaa ɛyɛ nwini. Hwie gu ahwehwɛ mu na nya anigye!

Afotuo:

• Fa ahofadie sɛ wobɛsesa nufusuo, yogurt, ne sweetener dodoɔ sɛdeɛ wopɛ.
• Sɛ wopɛ nufusu a ɛyɛ den a, fa banana a wɔahyɛ no nwini di dwuma sen sɛ wode bedi dwuma foforo.
• Sɛ wɔantwitwa nnuaba a ayow no dedaw a, twa no nketenkete ansa na wode ahyɛ blender no mu.
• Sɔ nnuaba ahorow a ɛyɛ nwunu te sɛ apricot, borɔdɔma, anaa pistachio hwɛ.
• Fa protein powder scoop bi ka ho ma protein boost foforo.
• Sɛ wopɛ sɛ wonya dɛ a, fa nut butter (peanut butter, almond butter) tablespoon biako si nufusu no bi ananmu.