Nri ụtụtụ: Chocolate Raspberry Baked Oats

Egwere maka nkeji anọ:

• 2 iko (free gluten) oats
• 2 banana
• 4 àkwá
• 4 ngaji ntụ ntụ cacao na-esighị ụtọ
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• Nhọrọ: 3 scoops vegan chocolate protein ntụ ntụ
• Topping: 1 cup raspberries

Tinye ihe niile n'ime blender na mix ruo mgbe dị ire ụtọ.

Wụnye n'ime iko ndị e tere mmanụ.

Asa na 180°C/350°F maka nkeji 20-25.

Nri ehihie: Feta Broccoli Quiche dị mma

Egwere maka ihe dị ka nri anọ:

Crust:

1 1/2 iko (free gluten-free) ntụ ọka oat

1/2 teaspoon nnu

1/4 iko mmanụ olive

4-6 ngaji mmiri. Na-ejuputa:

nsen 6-8 3/4 iko mmiri ara ehi na-enweghị lactose

1 ụyọkọ basil a gbuturu

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2 ose mgbịrịgba, bee

1 obere isi brọkọlị , bee

4.2 oz (na-enweghị lactose) crumbled feta

Gwakọta ntụ ọka oat na nnu ọnụ. Tinye mmanụ oliv na mmiri ma kpalie ka ọ gwakọta ya. Ka nọdụ ala maka nkeji 2.

Tinye ngwakọta ahụ n'ime efere a na-ete mmanụ. mmiri ara ehi, nnu, ose, chives, na basil ọnụ.

Wụnye ngwakọta akwa n'elu akwụkwọ nri. /li>

echekwaba n'ime akpa ikuku na ngwa nju oyi 4 servings):

1 nwere ike chickpeas

Ihe ọṅụṅụ nke 1 lemon 1-2 jalapeños, chopped li>Ogwu cilantro/koriander aka

Nri ngaji tahini 3

Nri ngaji mmanụ oliv abụọ

1 teaspoon ala cumin

1/2 teaspoon nnu

1 cup (lactose-free) cheese cheese

Ahịhịa nke oke: ose mgbịrịgba, karọt, kukumba

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Tinye ihe niile hummus n'ime blender ma gwakọta ruo mgbe ọ ga-akpụ ude.

Mee igbe nri site na iji ụdị veggies ị họọrọ.

Nri abalị: Pesto Pasta Ime

Ingredients maka ihe dị ka nkeji anọ:

9 oz chickpea pasta

17.5 oz cherry/ grape tomato, gbajiri ọkara.

17.5 oz ara ọkụkọ

1 obere isi broccoli, gbuuru

1/2 iko pesto

2.5 oz grated Parmesan cheese< Maka marinade ọkụkọ: 2-3 tablespoons mmanụ olive

2 teaspoons dijon mọstad< /li>

1/2 ngaji nnu

Ntụpọ ose

1 teaspoon ose paprika

Tuo nke flakes chili < br > Sichaa pasta ahụ dị ka nkwakọ ngwaahịa ya siri dị. Chekwaa ọkara iko mmiri esi nri.

Jikọta pasta esiri esi, brokoli, tomato, ọkụkọ, pesto, na mmiri esi nri edobere n'ime efere esi mmiri.

Wụsa Parmesan n'elu.

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Asa na 180°C/350°F ihe dị ka nkeji iri ruo mgbe chiiz gbazere.

Kwụba n'ime akpa ikuku ikuku n'ime ngwa nju oyi.