Nri ụtụtụ

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Bọta ahụekere na Jam n'abalị

Egwere maka 3 servings:
1 1/2 iko (free gluten-free) oats (360 ml)
1 1/2 iko (free lactose-free) obere abụba Greek yogọt (360 ml / banyere 375g)
3 tablespoons unsweetened peanut butter (m na-eji a pb nke bụ 100% mere nke ahụekere)
1 tablespoon maple sirop ma ọ bụ mmanụ aṅụ
1 1/2 iko mmiri ara ehi nke oke (360 ml)

N'ihi na strawberry chia jam:

1 1/2 iko / thawed frozen strawberries (360 ml / banyere 250g)
2 ngaji osisi chia
1 teaspoon maple sirop ma ọ bụ mmanụ aṅụ

1. Mbụ mee chia jam. Gwachaa tomato. Tinye mkpụrụ osisi chia na maple sirop wee kpalite. Ka etinye n'ime ngwa nju oyi maka nkeji iri atọ.
2. Ka ọ dị ugbu a, gwakọta ihe niile dị n'ime ọnụ maka oat abalị. Ka etinye n'ime ngwa nju oyi maka nkeji iri atọ.
3. Mgbe ahụ, tinye oyi akwa nke oat n'abali n'ime ite ma ọ bụ iko, wee tinye akwa jam. Mgbe ahụ kwugharịa n'ígwé. Chekwaa na friji flakes.

marinade ọkụkọ:

ihe ọṅụṅụ nke 1 lemon, 3 tablespoons (garlic infused) mmanụ olive, 1 teaspoon dijon mọstad, 1/2 - 1 teaspoon nnu, 1/2 teaspoon ose, 1/ 4-1/2 teaspoon chili flakes

1. Gwakọta ihe niile maka marinade ọnụ. Mee ka ọkụkọ gbanye n'ime ngwa nju oyi maka ihe dịka otu elekere.
2. Mgbe ahụ, akpọọ nkụ na 200 Celsius / 390 na Fahrenheit maka ihe dịka nkeji iri na ise. Igwe ọkụ niile dị iche iche, ya mere lelee na ọkụkọ esichala nke ọma ma mee ogologo oge ma ọ bụrụ na ọ dị mkpa.

Usoro nhazi nke Caesar (nke a na-emekwu):

2 egg yolks, 4 obere anchovies, 4 tablespoons lemon juices. , 2 teaspoons dijon mọstad, tuo nke nnu, tuo nke ose oji, 1/4 iko mmanụ oliv (60 ml), 4 tablespoons grated parmesan, 1/2 iko yogọt Greek (120 ml)

1. Gwakọta ihe niile a na-eme ọnụ na blender.
2. Chekwaa n'ime akpa / ite nke ikuku adịghị n'ime ngwa nju oyi.

Nri nri

Hummus & Veggies nwere protein dị elu

Protein hummus (nke a na-eme ihe dị ka 4) servings: 1 nwere ike chickpeas (ihe dị ka 250g), 1 cup (lactose-free) cheese cheese (ihe dị ka 200g), ihe ọṅụṅụ nke 1 lemon, 3 tablespoons tahini, 1 tablespoon galik nye mmanụ olive, 1 teaspoon ala cumin, 1/2 teaspoon nnu.

1 . Tinye ihe niile na blender na mix ruo mgbe ude.
2. Mee igbe nri.

Nri abalị

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Ụdị Nri anụ, osikapa na ahịhịa

1.7 lb. / 800 g anụ ehi ma ọ bụ ọkụkọ ala, 1 ụyọkọ. nke pasili, chopped, 1 ụyọkọ chives, chopped, 120g feta, 4 tablespoons oregano, 1 - 1 1/2 teaspoon nnu, tuo nke ose, 2 àkwá.

Grik yogurt ihendori:

< 1 cup (free lactose) yogurt Greek (240 ml / 250g), 3 tablespoons chopped chives, 1 - 2 tablespoons oregano, 1 ngaji basil a mịrị amị, 1 tablespoon mmiri lemon, tuo nke nnu & ose.

p>1. Gwakọta ihe niile maka anụ bọọlụ ọnụ. Nyefee na bọọlụ.
2. Ime na 200 celsius degrees / 390 na Fahrenheit maka nkeji 12-15, ma ọ bụ ruo mgbe esichara ya nke ọma.
3. Gwakọta ihe niile ejikọtara ọnụ maka ihendori yogọt.
4. Were osikapa, salad ụdị Greek na ihendori jee ozi bọọlụ anụ ahụ.