Dzodoƒe ƒe Vivi Fiesta

Lãmesẽ & Protein geɖe ƒe Nuɖuɖu Dzadzraɖo

Lãmesẽ & Protein geɖe ƒe Nuɖuɖu Dzadzraɖo

Ŋdi nuɖuɖu: Tsokolet Raspberry Baked Oats

Nu siwo woatsɔ awɔ nuɖuɖu ene:

  • oats kplu 2 (gluten-manɔmee)
  • Akɔɖu 2
  • Azi 4
  • Kakao-mi si womevivi o aɖabaƒoƒo 4
  • Abolomegba teaspoon 4
  • Notsi kplu 2 si nàtia< /li>
  • Ne èdi: Vegan chocolate protein powder 3 scoops
  • Topping: Raspberry kplu 1
  1. Tsɔ nuawo katã de blender me eye nàtsakae vaseɖe esime smooth.
  2. Klɔe ɖe glass nugoe siwo me ami le me.
  3. Dzoe le 180°C / 350°F hena miniti 20-25.

Ŋdɔnuɖuɖu: Feta Broccoli Quiche si le lãmesẽ me

Nu siwo woatsɔ awɔ nuɖuɖu abe ene ene:

  • Akpa:
  • Oat wɔ kplu 1 1/2 (si me gluten mele o)
  • Dze teaspoon 1/2
  • Amiti kplu 1/4
  • Tsi agbɔsɔsɔme 4-6< /li>
  • Azi yɔyɔ:
  • Azi 6-8
  • Notsi kplu 3/4 (si me lactose mele o).
  • Basil basil 1, lãgbalẽ
  • chives babla 1, si wofli
  • Dze teaspoon 1/2
  • Atadi yibɔ ƒe ʋeʋẽ< /li>
  • Atadi 2, wotso
  • broccoli ta sue 1, wotso
  • 4.2 oz (lactose mele eme o) feta si wogbã
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  • Tsaka oat wɔ kple dze ɖekae.
  • Tsɔ amititsetse ƒe ami kple tsi de eme eye nàʋuʋui be wòaƒo ƒu. Na wòanɔ anyi aɖabaƒoƒo 2.
  • Mia tsakatsaka la ɖe pie-gba si me ami le me.
  • Tsɔ amagbe siwo wofli kple feta la de eme.
  • Tsaka aziawo, notsi, dze, atadi, chives, kple basil ɖekae.
  • Klɔ azi si wotsɔ tsakae la ɖe amagbeawo dzi.
  • Do dzoe le 180°C / 350°F hena miniti 35-45.< /li>
  • Dzrae ɖo ɖe nugoe si me ya megena ɖo o me le fridzi me.

    • Nuɖuɖu vivi: Hummus si me nu ʋeʋĩ le ƒe Nuɖuɖuɖaka

    Spicy Hummus si me protein sɔ gbɔ ɖo (ewɔna abe... 4 nuɖuɖu):

    • 1 gaze chickpeas
    • Detsiƒonu 1 lemon
    • 1-2 jalapeños, lãgbalẽ
      • < li>Cilantro/coriander asiʋlo
    • Tahini agbɔsɔsɔme 3
    • Amiti ƒe ami agbɔsɔsɔme 2
    • Kumin ƒuƒu teaspoon 1
    • Teaspoon 1/2 dze
    • Kplu 1 (lactose mele eme o) cottage cheese

    Amagbe siwo nàtia: atadi, karɔt, aŋanyi

    < ol>
  • Tsɔ hummus ƒe nuawo katã de blender me eye nàtsakae vaseɖe esime wòazu kreme.
  • Tsɔ numeɖenuɖakaawo to amagbe siwo nètia zazã me.

    • Fiẽnuɖuɖu: Pesto Pasta Tsɔe ɖa

    Nu siwo woatsɔ awɔ nuɖuɖui abe 4 ene:

    • 9 oz chickpea pasta
    • 17.5 oz cherry/grape tomatoes, si wotso afã kple afã
    • Koklozi ƒe akɔta oz 17.5
    • Broccoli ta sue 1, si wofli
    • Pesto kplu 1/2
    • Parmesan cheese si wofli oz 2.5< /li>

    Na koklozi ƒe ʋeʋẽ lilili:

    • Amiti ƒe ami agbɔsɔsɔme 2-3
    • Dijon sinapi teaspoon 2< /li>
    • Dze teaspoon 1/2
    • Atadi ƒuƒu
    • Paprika nu ʋeʋĩ teaspoon 1
    • Basil ƒuƒu teaspoon 1
    • Chili flakes ƒe ʋeʋẽ lilili
    1. Miɖa pasta la le eƒe agba nu. Dzra nuɖatsi kplu afã ɖo.
    2. Tsɔ pasta si woɖa, broccoli, tomatos, koklolã, pesto, kple nuɖatsi si wodzra ɖo ɖi la ƒo ƒu ɖe nuɖaze me.
    3. Ƒo Parmesan ɖe edzi.
    4. Tsɔ Parmesan ƒo ɖe edzi.
    5. Tsɔ nuɖaze si woɖa, broccoli, tomatos, koklozi, pesto, kple nuɖatsi si wodzra ɖo ɖi la ƒo ƒu.
    6. Ƒo Parmesan ɖe edzi.
    7. li>
    8. Dzoe le dzoxɔxɔ 180°C / 350°F abe miniti 10 ene vaseɖe esime cheese naƒo.
    9. Dzrae ɖo ɖe nugoe si me ya megena ɖo o me le fridzi me.