Ŋdi nuɖuɖu

Peanut Butter & Jam Overnight Oats

Nu siwo woatsɔ awɔ nuɖuɖu 3:
1 1/2 kplu (gluten-manɔmee) oats (360 ml)
Helatɔwo ƒe yogurt si me ami mesɔ gbɔ ɖo o kplu 1 1/2 (360 ml / abe 375g ene)
Atikutsetse bɔta si womevivi o aɖabaƒoƒo 3 (mezãa pb si wotsɔ atikutsetse wɔ 100%)
maple syrup gaƒoƒo 1 alo anyitsi
1 1/2 kplu notsi tiatia (360 ml)

Na strawberry chia jam la:

1 1/2 kplu / strawberry tsikpe siwo wofa (360 ml / abe 250g)
Chia nuku agbɔsɔsɔme 2
Maple syrup alo anyitsi teaspoon 1

1. Gbã la, wɔ chia jam la. Tsɔ atikutsetseawo ƒo ƒu. Tsɔ chia nukuwo kple maple syrup de eme eye nàʋuʋui. Na wòanɔ fridzi me aɖabaƒoƒo 30.
2. Le ɣeyiɣi sia me la, tsɔ nuawo katã tsaka ɖekae hena zã bliboa ƒe oats. Na wòanɔ fridzi me aɖabaƒoƒo 30.
3. Emegbe nàtsɔ oats si wotsɔ zã zã la ƒe ƒuƒoƒo aɖe ade nugoewo alo kpluwo me, emegbe nàtsɔ jam la akpe ɖe eŋu. Emegbe gbugbɔ ƒo ƒuƒoƒoawo. Dzrae ɖo ɖe fridzi me.

Ŋdɔnuɖuɖu

Caesar Salad Jars

Na nuɖuɖu ene la, èhiã: koklozi ƒe no 4, azi 4, sabala tsakatsaka, kale, kple parmesan flakes.

Koklozi ƒe ʋeʋẽ:

detsi si wotsɔ lime 1, amititsetse ƒe ami agbɔsɔsɔme 3 (si wotsɔ galik de eme), dijon sinapi teaspoon 1, dze teaspoon 1/2 - 1, atadi teaspoon 1/2, 1/ Chili flakes teaspoon 4-1/2

1. Tsɔ nusiwo katã nàtsɔ awɔ marinade la tsaka ɖekae. Na koklozi la natsi le fridzi me abe gaƒoƒo 1 ene.
2. Emegbe nàɖae le Celsius degree 200 / 390 le Fahrenheit me abe miniti 15 ene. Dzodoƒewo katã to vovo, eyata kpɔe ɖa be koklozi la ɖa bliboe eye nàɖae ɣeyiɣi didi wu ne ehiã.

Caesar Dressing Recipe (esia naa nu geɖe wu):

Azi tutu 2, anchovies sue 4, lime detsi aɖabaƒoƒo 4 , dijon mustard teaspoon 2, dze sue aɖe, atadi yibɔ sue aɖe, amititsetse ƒe ami kplu 1/4 (60 ml), parmesan si wofli aɖabaƒoƒo 4, Helatɔwo ƒe yogurt kplu 1/2 (120 ml)

1. Tsɔ nuawo katã tsaka ɖekae le blender me.
2. Dzrae ɖo ɖe nugoe/go si me ya megena ɖo o me le fridzi me.

Nuɖuɖu vivi

Hummus & Veggies si me protein sɔ gbɔ ɖo

Hummus si me protein sɔ gbɔ ɖo (esia wɔa abe 4 ene nuɖuɖuwo): Chickpeas gaze 1 (anɔ abe 250g ene), cottage cheese kplu 1 (si me lactose mele o) (anɔ abe 200g ene), lime 1 ƒe detsiƒonu, tahini agbɔsɔsɔme 3, amititsetse ƒe ami si wotsɔ galik ƒoe agbɔsɔsɔme 1, kumin ƒuƒu teaspoon 1, teaspoon 1/2 dze.

1. Tsɔ nuawo katã de blender me eye nàtsakae vaseɖe esime wòazu kreme.
2. Tu numeɖenuɖakaawo.

Fiẽnuɖuɖu

Helatɔwo ƒe atsyã ƒe Lãgbalẽ, Bli kple Amagbewo

1.7 lb. / 800 g nyilã alo koklolã ƒuƒu si me ami mele o, ƒuƒoƒo 1 ƒe parsley, si wofli, chives babla 1, si wofli, feta 120g, oregano agbɔsɔsɔme 4, dze teaspoon 1 - 1 1/2, atadi sue aɖe, azi 2.

Helatɔwo ƒe yogurt-mi:

< p>Helatɔwo ƒe yogurt kplu 1 (lactose mele eme o) (240 ml / 250g), chives si wofli agbɔsɔsɔme 3, oregano agbɔsɔsɔme 1 - 2, basil ƒuƒu agbɔsɔsɔme 1, lime detsiƒonu agbɔsɔsɔme 1, dze & atadi sue aɖe.

< p>1. Tsɔ nusiwo katã nàtsɔ awɔ lãgbalẽgoloawoe la tsaka ɖekae. Miae ɖe bɔlwo me.
2. Tsɔe do dzoe le dzoxɔxɔ si nye celsius degree 200 / 390 me le Fahrenheit me aɖabaƒoƒo 12-15, alo vaseɖe esime wòaɖa keŋkeŋ.
3. Tsɔ nuawo katã tsaka ɖekae hena yogurt-mi la.
4. Tsɔ lãgbalẽgoloawo kple bli, Helatɔwo ƒe sabala kple nuɖuɖumemi la ɖa.