Squash-smoothie
Denne squash-smoothie overrasker på den gode måde: I stedet for søde frugter får du friske grøntsager, cremet yoghurt og et fint pust af basilikum og balsamico i glasset. Den er både forfriskende og mættende – perfekt når du har lyst til noget let, men med lidt substans. Knust is gør den til en ægte sommerfavorit, som du kan trylle frem på få minutter.
Ingredienser
- 125 g squash
- 150 g naturel yoghurt
- 10 blade basilikumblade
- 1 knivspids salt og peber
- 2 tsk. balsamicoeddike
- 1 tsk. olivenolie
- 4-5 isterninger eller knust is, alternativt 50 g knust is
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | pr. portion (estimat) | Total for 1 Portioner |
|---|---|---|
| Kalorier | 160 kcal | 160 kcal |
| Kulhydrater | 12 g | 12 g |
| Protein | 8 g | 8 g |
| Fedt | 7 g | 7 g |
| Kostfibre | 1,5 g | 1,5 g |
| heraf sukker | 9 g | 9 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Fremgangsmåde
- Skyl squashen, og skær den i små stykker.
- Skyl basilikumbladene, og ryst dem tørre.
- Kom isterninger (eller knust is), squash, basilikum, yoghurt, salt, peber, balsamicoeddike og olivenolie i blenderen.
- Blend det hele ved høj hastighed, til du får en glat og cremet konsistens.
- Tip: Har du lyst til lidt ekstra protein, kan du røre en skefuld proteinpulver i.
Har du lavet den? Fortæl, hvordan den blev.
Smagte det godt? Bedøm opskriften
Næringsværdier pr. portion (estimat)
| Kalorier | 160 kcal |
|---|---|
| Kulhydrater | 12 g |
| Protein | 8 g |
| Fedt | 7 g |
| Kostfibre | 1.5 g |
| heraf sukker | 9 g |
Ofte stillede spørgsmål
Kan man smage squashen i smoothien?
Næsten ikke. Squash har en meget mild smag, som bliver dækket af basilikum, balsamico og yoghurt.
Kan jeg lave smoothien uden yoghurt?
Ja, du kan bytte den naturelle yoghurt ud med et plantebaseret alternativ som sojayoghurt, hvis du vil gøre smoothien vegansk.
Hvordan gør jeg smoothien mere proteinrig?
Rør blot en skefuld proteinpulver (neutral eller vanilje) i, inden du blender det hele.
Kan jeg forberede squash-smoothien i forvejen?
Den smager bedst frisk. Hvis det er nødvendigt, kan du opbevare den nogle timer i køleskabet og ryste den let, inden du drikker den.
