Sinadaran:

4 yanka sprouted hatsi gurasa ko duk abin da kuka fi so . iya sub 1 dukan kwai ko 1.5 sabo ne kwai whites

1/4 kofin madara 2% ko kowace madara da kuka fi so

1/2 kofin Greek yogurt (gram 125)

1/4 kofin vanilla protein foda (gram 14 ko 1/2 cokali)

1 teaspoon kirfa

A saka farin kwai, madara, yogurt Greek, protein foda, da kirfa zuwa blender ko Nutribullet. Sai a gauraya har sai an hada su da tsami sosai.

Masar da 'protein kwai cakuda' a cikin kwano. A tsoma kowane yanki na burodi a cikin cakuda kwai na furotin, tabbatar da cewa kowane yanki ya jike. Yankakken burodi guda biyu yakamata su sha duk cakuda kwai na furotin.

Ƙara gurasar da aka jika da shi kuma a dafa na tsawon minti 2-3, juyawa, kuma a dafa na tsawon minti 2 ko har sai gurasar Faransanci ya yi launin ruwan kasa da sauƙi kuma ya dahu. Ina son dollop na yogurt Girkanci, sabbin berries, da ɗigon maple syrup. A ji daɗin!

NOTE:

Idan kun fi son gurasar Faransanci mai zaƙi, za ku iya ƙara ɗanɗano granulated ko ruwa mai zaki ga cakuda kwai na furotin (maple syrup, 'Ya'yan itacen monk, da/ko stevia duk zasu zama babban zaɓi). Sub a cikin vanilla Greek yogurt don ƙarin dandano!