Litsoako:

• apole e le 'ngoe e mahareng, e khoriloe le ho khaoa
• panana e 1 e butsoitseng, e ebotsoeng le ho khaoa
• 1/2 senoelo sa lebese (lebese kapa tse seng tsa lebese)
• 1/4 senoelo sa yogurt e se nang letho (ho ikhethela)
• 1 thispone ea mahe a linotsi kapa sirapo ea maple (ho ikhethela)
• likhaba tse 2 tse tsoakiloeng tsa litholoana tse omeletseng ( lialmonde tse khahiloeng, morara o omisitsoeng, li-cashews, matsatsi)
• 1/4 teaspoon ea sinamone e silafalitsoeng (ho ikhethela)
• Pejana ea cardamom ea fatše (ho ikhethela)
• Likotoana tsa leqhoa (ho ikhethela) )

Litaelo:

1. Kopanya litholoana le lebese: Ka blender, kopanya apole e khaotsoeng, banana, lebese le yogurt (haeba u sebelisa). Kopanya ho fihlela e boreleli ebile e le tranelate.
2. Fetola monate: Haeba o lakatsa, eketsa mahe a linotsi kapa sirapo ea maple ho latsoa le ho tsoaka hape.
3. Kenyelletsa litholoana tse omeletseng le linoko: Eketsa litholoana tse omisitsoeng tse khaotsoeng, sinamone le cardamom (haeba li sebelisoa) 'me u kopanye ho fihlela li kopane hantle.
4. Fokotsa 'me u sebeletse: Lokisa ho lumellana le lebese le eketsehileng kapa li-ice cubes (ho ikhethela) bakeng sa seno se sengata kapa se batang. Tšela ka likhalase 'me u thabele!

Malebela:

• Ikutloe o lokolohile ho fetola bongata ba lebese, yogurt, le sweetener ho ya ka seo o se ratang.
• Bakeng sa milkshake e teteaneng, sebelisa libanana tse hatselitsoeng ho e-na le tse foreshe.
• Haeba litholoana tse omeletseng li e-s’o khaole, li khaole likotoana tse nyenyane pele u li kenya ho blender.
• Itekoe ka mefuta e fapaneng ea litholoana tse omeletseng joalo ka liapolekose, lifeiga, kapa pistachios.
• Eketsa sekotoana sa phofo ea protheine bakeng sa ho matlafatsa protheine.
• Bakeng sa tatso e monate, nkela lebese le leng le le leng la thispone ea nut butter (peanut butter, almond butter).