ऐवोकाडो को बटरफ्रूट भी कहते हैं, क्योंकि इसका टेक्स्चर बहुत क्रीमी होता है. इसे सुपरफ़ूड कहा जाता है, क्योंकि इसमें ऐंटीऑक्सीडेंट गुण होते हैं और प्रचुर मात्रा में विटामिन B6, A, E और C पाया जाता है. इसमें कैल्शियम और पोटैशियम भी भरपूर होता है. यह फल कोलेस्टरॉल कम करके हृदय को स्वस्थ बनाए रखने में मदद करता है. इसमें फ़ाइबर भी काफ़ी मात्रा में होता है, जो पेट के लिए फ़ायदेमंद है. वहीं बात यदि केले की करें तो इसमें भी फ़ाइबर, कैल्शियम, आयरन, पोटैशियम, विटामिन B6 और A की प्रचुर मात्रा होती है. इसमें मौजूद फ़ाइबर वज़न नियंत्रित करने और पाचन में सहायक होता है.
ऊपर हमने आपको ऐवोकाडो और केले के वे सभी गुण बता दिए, जो आपकी सेहत को टनाटन रखने का काम करेंगे. तो आइए, अब यहां आपको यह पौष्टिक और स्वादिष्ट स्मूदी बनाने का तरीक़ा भी बताए देते हैं. हां, एक बात और, वो ये कि यह स्मूदी बड़ी फ़िलिंग होती है यानी इसके सेवन से पेट भर जाता है. यदि नाश्ते में ग्लासभर कर यह स्मूदी आपने ले ली है तो समझिए अगले चार घंटों तक भूख का एहसास नहीं होगा आपको और साथ ही आप हल्का भी महसूस करेंगे.
सामग्री
2 पके हुए ऐवोकाडो
4 पके हुए केले
¼ कप दूध
2 टेबलस्पून शहद (वैकल्पिक)
ठंडा पानी, आवश्यकतानुसार
काजू, किशमिश व चिरौंजी सजाने के लिए
विधि
1. ऐवोकाडो को काटकर उसका गूदा यानी पल्प अलग कर लें. इसे एक ब्लेंडर में डाल दें.
2. केलों को छीलकर काट लें और इन्हें भी ब्लेंडर में डाल दें.
3. अब इसमें दूध ठंडा पानी और शहद डालें.
4. इस मिश्रण को अच्छी तरह ब्लेंड करें.
5. स्मूदी का गाढ़ापन आप दूध या पानी डालकर कम या ज़्यादा कर सकते हैं.
6. अब स्मूदी को ग्लास में सर्व करें. ड्राय फ्रूट्स से सजाएं और सर्व करें.
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