Karin kumallo

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Man shanu da jam na dare

Hanyoyi don abinci 3:
1 1/2 kofuna (marasa gluten) hatsi (360 ml)
1 1/2 kofin (ba tare da lactose) low mai yogurt Greek (360 ml / game da 375g)
3 cokali 3 man gyada mara dadi (Ina amfani da pb wanda aka yi 100% da gyada)
1 cokali na maple syrup ko zuma. 250g). Da farko yi jam chia. Mash da berries. Ƙara 'ya'yan chia da maple syrup da motsawa. Sai a saka a cikin firiji na tsawon mintuna 30.
2. A halin yanzu, haxa dukkan kayan abinci tare don hatsi na dare. Sai a saka a cikin firiji na tsawon mintuna 30.
3. Sa'an nan kuma ƙara Layer na hatsi na dare a cikin kwalba ko gilashin, sannan Layer na jam. Sa'an nan kuma maimaita yadudduka. Ajiye a cikin fridge.

Abincin rana

Kaisar Salad Jars

Domin abinci guda huɗu kuna buƙatar: ƙirjin kaza 4, qwai 4, cakuda letas, Kale, da parmesan miya 4-1/2 teaspoon barkono barkono

1. Mix dukkan sinadaran don marinade tare. A bar kazar ta yi ruwa a cikin firiji na tsawon awa 1.
2. Sa'an nan kuma gasa a 200 Celsius / 390 a Fahrenheit na kimanin minti 15. Duk tanda sun bambanta, don haka a duba cewa kajin ta dahu sosai kuma a gasa idan an buƙata.

Kayan Kayan girke-girke (wannan yana ƙara):

2 kwai gwaiduwa, 4 ƙananan anchovies 4, ruwan 'ya'yan itace cokali 4. , Dijon mustard cokali 2, gishiri gishiri, tsunkule na barkono baƙi, 1/4 kofin man zaitun (60 ml), 4 cokali grated parmesan, 1/2 kofin Greek yogurt (120 ml)

1. A haxa dukkan sinadaran a cikin blender.
2. Ajiye a cikin kwandon da ba ya da iska a cikin firiji.

Abin ciye-ciye

Hummus & Kayan lambu mai-protein mai girma

Hummus mai-protein (wannan yana yin kusan 4). servings): 1 iya chickpeas (kimanin 250g), 1 kofin (lactose-free) gida cuku (kimanin 200g), ruwan 'ya'yan itace na 1 lemun tsami, 3 tablespoons tahini, 1 tablespoon tafarnuwa zuba man zaitun, 1 teaspoon ƙasa cumin, 1/2 teaspoon gishiri.

1. Sai ki zuba dukkan kayan a cikin blender ki gauraya har sai ya yi tsami.
2. Gina akwatunan abun ciye-ciye.

Dinner

Kwallon Nama irin na Girkanci, Shinkafa da Kayan lambu

1.7 lb. / 800 g naman sa nama ko naman kaji, bunch 1 na faski, yankakken, 1 bunch chives, yankakken, 120g feta, 4 cokali oregano, 1 - 1 1/2 teaspoon gishiri, tsunkule na barkono, 2 qwai.

Grik yogurt sauce:

< p>1 kofi (ba tare da lactose ba) yogurt Greek (240 ml / 250g), yankakken cokali 3, oregano cokali 1 - 2, busasshen Basil cokali 1, ruwan 'ya'yan itace cokali 1, gishiri da barkono.

p>1. Mix dukkan kayan abinci na naman nama tare. Mirgine cikin ƙwallaye.
2. Gasa a 200 celsius digiri / 390 a Fahrenheit na minti 12-15, ko kuma sai an dahu sosai.
3. A haxa dukkan abubuwan da ake hadawa wuri guda don miya na yogurt.
4. Ku bauta wa ƙwallon naman tare da shinkafa, salatin irin na Girka da miya.