超级食物暖蔬昔 warm superfood smoothie

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很多人怕喝蔬果昔寒，今天和大家分享一款主要用甜菜根做的“暖蔬昔”，做法简单。熟甜菜根昔温润甘甜，既可做蔬昔又可做浓汤又可成甜点。

甜菜根被称为超级食物，是补血的非常好的食物；此外今日的“暖蔬昔”里还用了补Omega 3的超级食物亚麻籽和奇亚籽。

Many people are afraid of smoothies having a cold nature (Traditional Chinese Medicine separates food in warm and cold nature). Today, I'd like to share a warm beetroot smoothy. It is very simple to make and warm and sweet in taste. It can be eaten as smoothy, soup and dessert.

Beetroot is known as a superfood, which helps to nourish, enrich and clean our blood. In addition, the superfoods flax seeds and chia seeds are good sources of Omega 3.

- 甜菜根蔬昔-

Beetroot Smoothie

-食材-

INGREDIENTS

1个（约 200g ）甜菜根

1（about 200g ） Beetroot   

1根  香蕉

1 banana  

1-2勺 亚麻籽 

1-2 tbsp.  flax seeds 

1-2勺 奇亚籽

1-2 tbsp.  chia seeds   

1-2勺 洋车前子粉

1-2 tbsp. psyllium husk powder

¼勺 肉桂粉

¼ tbsp. cinnamon powder

-做法-

INSTRUCTIONS

1.  甜菜根、胡萝卜洗净削皮切成块，然后煮熟,。

1. Wash and peel the beetroot, then cook.

2.  熟甜菜根、胡萝卜、香蕉、亚麻籽、奇亚籽、肉桂粉一起加入破壁机打细腻。

2. Add the cooked beetroot, banana, flax seeds, cinnamon powder and chia seeds into the blender to mash.

3.  加入洋车前子粉搅拌即可。

3. Add the psyllium husk powder and stir.

小提示：

配纯素酸奶也特别好吃

Tips:

Also very delicious eaten together with vegan yogurt.

-可可蔬昔-

Cacao Smoothie

-食材-

INGREDIENTS

1个（约200克 ）甜菜根

1 (about 200g) beetroot   

1个（约100克 ）胡萝卜

1 (about 100g)  carrot 

1根 香蕉 

1 banana   

1-2勺 亚麻籽 

1-2 tbsp. flax seeds   

1-2勺 奇亚籽 

1-2 tbsp. chia seeds   

1-2勺 纯可可粉 

1-2 teaspoons pure cacao powder 

¼勺 肉桂粉

¼ tbsp. cinnamon powder 

健康美食

healthy food

-做法-

INSTRUCTIONS

1.  甜菜根和胡萝卜洗净削皮切成块，然后煮熟。

1. Wash and peel the beetroot and the carrot, then cook them.

2.  熟甜菜根、胡萝卜、香蕉、亚麻籽、奇亚籽、可可粉、肉桂粉一起加入破壁机打细腻。

2. Add all ingredients into the blender to mash.

暖蔬昔中的超级食物

About the superfoods in the warm smoothie

甜菜根、亚麻籽、奇亚籽和可可粉都被称为“超级食物”，所以以上分享的蔬果昔不仅很美味，而且还非常营养健康。

Beetroot, flax seeds, chia seeds and cocoa powder are all called "superfoods", so the smoothies shared above are not only very delicious, but also very nutritious and healthy.

关于超级食物

About superfoods

超级食物泛指营养密度高的物质，比如富含抗氧化成份，如胡萝卜素、维他命A、C、E、黄铜、硒等，和富含Omega 3 脂肪酸的物质。和一般食物比起来，它很有“营养”： 

营养均衡。一种食物即可满足人体所需的基本营养需求

营养价值比一般食品更高。它们含有许多维他命、矿物质、膳食纤维、花青素和多酚类

The term Superfoods generally refers to foods with high nutritional density, such as those rich in antioxidants, such as carotene, vitamin A, C, E, brass, selenium, and omega-3 fatty acids. Compared with ordinary food, they are very nutritious:

-Balanced nutrition. One kind of food that can meet the basic nutritional needs of human body

-The nutritional value is higher than that of ordinary food. They contain many vitamins, minerals, dietary fiber, anthocyanins and polyphenols

甜菜根

Beetroot

甜菜根是补血最佳自然营养品。

甜菜根富含许多必需的营养素，甜菜根富含纤维、叶酸（维生素B9）、锰、钾、铁和维生素C。

Beetroot is the best natural food to nourish, enrich and clean our blood.

Beetroot is packed with essential nutrients, beetroots are a great source of fibre, folate (vitamin B9), manganese, potassium, iron, and vitamin C.

亚麻籽

Flax seeds

亚麻籽，富含Omega3，被评为2018年超级食物榜首。
亚麻籽被坚硬的纤维包裹，因此它富含纤维，B族维生素、重要的微量元素镁和锰…。

亚麻籽还含有丰富的抗氧化剂、钙、钾、镁、锌、维生素 A 、B、E、叶酸…。

建议每天吃1-2汤匙磨碎的亚麻籽。

Flax seeds are rich in omega 3, they were named the number one superfood in 2018.

Flax seeds are rich in fiber, B vitamins, important trace elements magnesium and manganese….

Flax seed are rich in antioxidants, calcium, potassium, magnesium, zinc, vitamin A, B, E, folic acid and a small amount ….

It is recommended to eat 1-2 tbsp of ground flaxseed every day.

奇亚籽

Chia seeds

奇亚籽被称为超级种子。奇亚籽富含omega-3脂肪酸，不仅Omega3是鱼油的9倍，钙、铁和纤维素含量也高过其他食物。奇亚籽含有由20种氨基酸组成的完整优质蛋白，并且富含纤维素、天然抗氧化剂和矿物质。

Chia seeds are called super seeds. Chia seeds are an excellent source of omega-3 fatty acids. Not only is the omega-3 they contain 9 times higher than fish oil, but also the contents of calcium, iron and fiber are higher than other foods. They contain 20 kinds of amino acids and are rich in fiber, natural antioxidants and minerals.

可可粉

Cacao powder

可可含有铁、锰、镁、锌等矿物质，能提高免疫系统功能，有较促进肌肉和身体的反射系统。可可是植物中铁含量最高的食物，每100g高达7.3毫克。可可所含的铁是非血红素铁，建议与富含维生素C的食物）结合起来食用，提高吸收率。

Cacao contains iron, manganese, magnesium, zinc and other minerals, which can improve the immune system function and promote the muscle and body reflex system. Cacao is the food with the highest iron content in plants, up to 7.3 mg per 100g. The iron in Cacao is non heme iron. It is suggested to combine with foods rich in vitamin C to improve the absorption rate.

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