Anɔpa aduane: Chocolate a wɔde afrafra Anadwo Oats

• Oats kuruwa 1/2 (a gluten nnim) (120 ml)
• Chia aba tablespoon 1
• Kakao powder a wɔmfa nnuru nhyɛ mu nkaribo 1
• Nufusu kuruwa 1/2 a wɔpɛ (120 ml)
• Helafo yogurt kuruwa 1/2 (a lactose nnim) a srade nnim (120 ml)
• 1/2 - Maple syrup / ɛwo nkaribo 1

Nneɛma a wɔde hyɛ so:

• berries a wɔpaw

< p>1. Fa nneɛma no nyinaa gu blender mu na fa fra kosi sɛ ɛbɛyɛ teateaa.

2. Hwie gu toa(s) mu na fa nnuaba gu so.

3. Ma ɛntra frigye mu anyɛ yiye koraa no nnɔnhwerew abien anaa anadwo biako.

Awia aduan: Pesto Pasta Salad

Saa aduan yi ma bɛyɛ 6.

Ade a wɔde hyɛ:

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• Helafo yogurt kuruwa 1/2 (120 ml / 125g)
• pesto nkaribo 6
• Ayɛyɛde a ɛyɛ ahabammono 2, a wɔatwitwa

• 1.1 lb. / 500g lentil/chickpea pasta
• 1.3 lb. / 600g cherry tomato
• 3.5 oz. / 100g arugula
• 7 oz. / Mozzarella nketewa 200g

1. Noa lentil/chickpea pasta no sɛnea wɔde ahyɛ mu.

2. Fa pesto, Helafo yogurt ne ayɛyɛde a ɛyɛ ahabammono fra mu.

3. Kyekyɛ dressing no mu yɛ no nkuku akɛseɛ nsia.

4. Fa pasta a ayɛ nwini, mozzarellas, cherry tomato ne nea etwa to no arugula ka ho.

5. Fa sie wɔ frigye mu.

6. Ansa na wode bɛma no, fa nneɛma no nyinaa fra mu kɛkɛ.

Adidi: Peanut Butter Protein Balls

Eyi ma ɛyɛ bɛyɛ 12 a wobɛka na abien a wobɛka no yɛ biako a wode ma:

< li>Atoko bɔta a wɔmfa nnuru nhyɛ mu kuruwa 1/2 (120 ml)
• Maple syrup anaa ɛwo nkaribo 2
• Oat esiam kuruwa 1/4 (a gluten nnim) (60 ml)
• Protein powder a wɔde vegan peanut butter ayɛ kuruwa 3/4 (180 ml / bɛyɛ 90g / 3 scoops)
• Nufusu kuruwa 1/4-1/2 a wɔpaw (60-120 ml)< /li>

1. Fa nneɛma a wode bɛyɛ aduan no nyinaa fra; Mekamfo kyerɛ sɛ di kan fa nufusu kakraa bi ka ho na afei sɛ ɛho hia a, fa pii ka ho. Sɛ wunni protein powder a, wubetumi de oat esiam asi ananmu (fa oat esiam kuruwa 1/2 di dwuma na gyaw nufusu no).

2. Fa sie ade a mframa ntumi nkɔ mu mu wɔ frigye mu.

Anwummere aduan: Korean Nantwi Nkuku a Ɛnyɛ Den

Nneɛma a wɔde yɛ aduan asia:

• 1.3 lb. / Nantwinam a wɔayam a ɛnyɛ den 600g
• Ayɛyɛde a ɛyɛ ahabammono 5, a wɔatwitwa
• soya sauce a sodium nnim (80 ml) kuruwa 1/3 (a gluten nnim)
• ɛwo nkaribo 2 / maple syrup
• Sesame ngo teaspoon 3
• Ginger a wɔayam teaspoon 1/4
• ɛmo kakraa bi
• chili flakes nkaribo
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Aburow a wɔanoa ne broccoli a wɔayam ka ho.

1. Fa kyɛnsee anaa afiri a wɔde yɛ nsuo na ɛyɛ hyew broccoli no.

2. Saa bere yi nyinaa, noa aburow no.

3. Noa nantwinam a wɔayam no kosi sɛ ɛbɛyɛ bruu koraa.

4. Wɔ kuruwa ketewa bi mu no, fa soya sauce, ɛwo, sesame ngo, ginger, chili flakes, ne pepper fra mu, afei hwie saa afrafrade yi ne nantwinam a wɔayam no gu kyɛnsee no mu na ma ɛnhyew bɛyɛ simma 2.

5 . Kyekyɛ nantwinam, aburow, ne broccoli mu gu nkuku mu, fa ayɛyɛde a ɛyɛ ahabammono gu so, na fa sie frigye mu.

6. San fa microwave anaa kyɛnsee so hyew ansa na wode ama. Sɛ wopɛ a, fa karɔt ne kukuruku a wɔayam no yiye di dwuma.