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Akwahosan & Protein a Ɛdɔɔso Aduan Prep

Akwahosan & Protein a Ɛdɔɔso Aduan Prep

Anɔpa aduane: Chocolate Raspberry Baked Oats

Nneɛma a wɔde yɛ aduane anan:

  • oats nkuruwa 2 (a gluten nnim)
  • Banana 2
  • Nkwaa 4
  • Kakao a wɔayam no dɛ nkaribo 4
  • Baking powder teaspoon 4
  • Nufusu nkuruwa 2 a wopɛ< /li>
  • Wɔpɛ: 3 scoops vegan chocolate protein powder
  • Topping: 1 cup raspberries
  1. Fa nneɛma no nyinaa gu blender mu na fa fra kosi sɛ tow.
  2. Hwie gu ahwehwɛ nkuku a srade wom mu.
  3. Tow wɔ 180°C / 350°F simma 20-25.

Awia aduan: Feta Broccoli Quiche a Ɛma Apɔwmuden

Nneɛma a wɔde yɛ bɛyɛ anan:

  • Crust:
  • Oat esiam nkuruwa 1 1/2 (a gluten nnim)
  • Nkyene teaspoon 1/2
  • Ngodua ngo kuruwa 1/4
  • Nsu nkaribo 4-6< /li>
  • Nnuru a wɔde hyɛ mu ma:
  • Nkwaa 6-8
  • Nufusu kuruwa 3/4 (a lactose nnim).
  • Basil akuwakuw 1, a wɔatwitwa
  • chives akuwakuw 1, a wɔatwitwa
  • Nkyene teaspoon 1/2
  • Emo tuntum a wɔatwitwa< /li>
  • akutu 2, a wɔatwitwa
  • broccoli ti ketewa 1, a wɔatwitwa
  • 4.2 oz (lactose nnim) feta a wɔabubu
< ol>
  • Fa oat esiam ne nkyene fra mu.
  • Fa ngodua ngo ne nsuo no ka ho na woatutu no ma ayɛ biako. Ma ɛntra hɔ simma 2.
  • Mia afrafrade no mu kɔ pie dish a srade wom mu.
  • Fa nhabannuru a wɔatwitwa ne feta no gu akutu no so.
  • Fa nkesua no fra, nufusu, nkyene, ɛmo, chives, ne basil bom.
  • Hwie ɛmo a wɔde afra no gu nhabannuru no so.
  • Tow wɔ 180°C / 350°F simma 35-45.< /li>
  • Fa sie ade a mframa ntumi nkɔ mu mu wɔ frigye mu.

    • Adidi: Hummus Nnuan a Wɔde Di Dwuma Nnaka

    Spacy Hummus a protein pii wom (ɛyɛ bɛyɛ 4 a wɔde ma):

    • 1 toa chickpeas
    • Lemon 1 nsuo
    • 1-2 jalapeños, a wɔatwitwa
      • < li>Cilantro/coriander nsa
    • tahini nkaribo 3
    • Ngodua ngo nkaribo 2
    • kumin a wɔayam teaspoon 1
    • teaspoon 1/2 nkyene
    • Kuruwa 1 (a lactose nnim) cottage cheese

    Nnuadewa a wɔpaw: ɛmo, karɔt, kukuruku

    < ol>
  • Fa hummus nneɛma no nyinaa gu blender mu na fa fra kosi sɛ ɛbɛyɛ creamy.
  • Fa nhabannuru a wopɛ no yɛ nnuan nnaka no.

    • Anwummere aduan: Pesto Pasta Tow

    Nneɛma a wode bɛyɛ aduan bɛyɛ 4:

    • 9 oz chickpea pasta
    • 17.5 oz cherry/grape tomato, a wɔatwa no fã
    • Akokɔ nufu 17.5 oz
    • Broccoli ti ketewa 1, a wɔatwitwa
    • Pesto kuruwa 1/2
    • 2.5 oz Parmesan cheese a wɔayam< /li>

    Sɛ wode akokɔ a wɔayam no:

    • Ngodua ngo nkaribo 2-3
    • dijon sinapi teaspoon 2< /li>
    • Nkyene teaspoon 1/2
    • Ɛmo a wɔayam
    • Paprika nnuhuam teaspoon 1
    • Basil a ayow teaspoon 1
    • Chili flakes pinch
    1. Noa pasta no sɛnea nea wɔde ahyɛ mu no te. Fa nsuo a wode bɛnoa aduane kuruwa fã sie.
    2. Fa pasta a wɔanoa, broccoli, tomato, akokɔ, pesto, ne nsuo a wɔde noa aduane a wɔde asie bom wɔ kyɛnsee a wɔde noa aduane mu.
    3. Fa Parmesan petepete so.
    4. Fa so. li>
    5. Tow wɔ 180°C / 350°F bɛyɛ simma 10 kosi sɛ cheese bɛbɔ.
    6. Fa sie ade a mframa ntumi nkɔ mu mu wɔ frigye mu.