Anɔpa aduane

Peanut Butter & Jam Overnight Oats

Nneɛma a wɔde yɛ aduane 3:
Oats nkuruwa 1 1/2 (a gluten nnim) (360 ml)
Greek yogurt a srade nnim (360 ml / bɛyɛ 375g) nkuruwa 1 1/2 (a lactose nnim)
Atoko bɔta a wɔmfa nhyɛ mu nkaribo 3 (mede pb a wɔde atoko ayɛ 100% di dwuma)
maple syrup nkaribo 1 anaa ɛwo
1 1/2 nkuruwa nufusu a wɔpɛ (360 ml)

Sɛ wode strawberry chia jam no:

1 1/2 nkuruwa / strawberry a wɔahyɛ no nwini a wɔayam (360 ml / bɛyɛ 250g)
chia aba nkaribo 2
Maple syrup anaa ɛwo nkaribo 1

1. Di kan yɛ chia jam no. Mash nnuaba no mu. Fa chia aba ne maple syrup no ka ho na woatutu. Ma ɛntra frigye mu simma 30.
2. Saa bere yi nyinaa fra nneɛma no nyinaa bom ma oats a wɔde bɛma anadwo no. Ma ɛntra frigye mu simma 30.
3. Afei fa oats a wɔde afra anadwo no fã bi gu nkuku anaa ahwehwɛ mu, afei fa jam no bi gu nkuku mu. Afei san yɛ ntoatoaso no bio. Fa sie frigye mu.

Awia aduane

Caesar Salad Jars

Sɛ wopɛ anan a, wuhia: akokɔ nufu 4, nkesua 4, lettuce mix, kale, ne parmesan flakes.

Akokɔ marinade:

nsu a wɔde lemon 1 ayɛ, ngodua ngo nkaribo 3 (a wɔde galik ahyɛ mu), dijon sinapi teaspoon 1, nkyene teaspoon 1/2 - 1, ɛmo teaspoon 1/2, 1/ 4-1/2 teaspoon chili a wɔayam

1. Fa nneɛma a wode bɛyɛ marinade no nyinaa fra bom. Ma akokɔ no nkɔ frigye mu bɛyɛ dɔnhwerew 1.
2. Afei tow wɔ Celsius digrii 200 / 390 wɔ Fahrenheit mu bɛyɛ simma 15. Ɛsono fononoo nyinaa, enti hwɛ sɛ akokɔ no anoa koraa na sɛ ɛho hia a, tow kyɛ.

Caesar Dressing Recipe (eyi ma ɛboro so):

Egg yolks 2, anchovies nketewa 4, lemon nsu tablespoons 4 , dijon sinapi teaspoon 2, nkyene kakraa bi, ɛmo tuntum kakraa bi, ngodua ngo kuruwa 1/4 (60 ml), parmesan a wɔayam no nkaribo 4, Helafo yogurt kuruwa 1/2 (120 ml)

1. Fa nneɛma no nyinaa fra mu wɔ blender mu.
2. Fa sie ade/toa a mframa ntumi nkɔ mu mu wɔ frigye mu.

Snack

Hum-protein pii Hummus & Veggies

Hummus a protein pii wom (eyi ma bɛyɛ 4 a wɔde ma): chickpeas toa 1 (bɛyɛ 250g), cottage cheese kuruwa 1 (a lactose nnim) (bɛyɛ 200g), lemon 1 nsu, tahini nkaribo 3, ngodua ngo a wɔde galik ahyɛ mu nkaribo 1, kumin a wɔayam teaspoon 1, teaspoon 1/2 nkyene.

1. Fa nneɛma no nyinaa gu blender mu na fa fra kosi sɛ ɛbɛyɛ creamy.
2. Sisi nnuan nnaka no.

Anwummere aduan

Helafo kwan so Nam a wɔayam, Aburow ne Nnuadewa

1.7 lb. / 800 g a ɛnyɛ den a wɔayam nantwinam anaa akokɔnam a wɔayam, 1 bunch a wɔde parsley ayɛ, a wɔatwitwa, chives akuwakuw 1, a wɔatwitwa, feta 120g, oregano nkaribo 4, nkyene teaspoon 1 - 1 1/2, ɛmo kakraa bi, nkesua 2.

Helafo yogurt sauce:

< p>Helafo yogurt kuruwa 1 (lactose nnim) (240 ml / 250g), chives a wɔatwitwa nkaribo 3, oregano nkaribo 1 - 2, basil a ayow nkaribo 1, lemon nsu nkaribo 1, nkyene & ɛmo kakraa bi.

< p>1. Fa nneɛma a wode bɛyɛ nam no nyinaa fra mu. Bobɔw kɔ bɔɔl mu.
2. Tow wɔ 200 celsius degrees / 390 wɔ Fahrenheit mu simma 12-15, anaa kosi sɛ ɛbɛnoa koraa.
3. Fa nneɛma no nyinaa fra bom ma yogurt sauce no.
4. Fa nam a wɔayam no ne aburow, Helafo kwan so salad ne sauce no di dwuma.