Nri ụtụtụ: Ngwakọta Chocolate Nri abalị

1/2 iko oat (120 ml)
• 1 tablespoon chia osisi
> 1 teaspoon ntụ ntụ cacao na-esighị ụtọ
• 1/2 iko mmiri ara ehi nke oke (120 ml)
1/2 iko (na-enweghị lactose) yogọt Grik dị ala (120 ml) li>
• 1/2 - 1 tablespoon maple sirop / mmanụ aṅụ < h3>Toppings: < p > tomato nke oke p>1. Tinye ihe niile n'ime blender na mix ruo mgbe ire ụtọ.

  2. Wunye n'ime ite ma tinye beri n'elu.

  3. Ka etinye ya na friji maka opekata mpe awa abụọ ma ọ bụ abalị H3>

  • 1/2 iko Greek Yogurt (120 ml) li> li> li> 1.1 lb. / 500g lentil/pasta chickpea
  • 1.3 lb. / 600g tomato cherry
  • 3.5 oz. / 100g arugula
  • 7 oz. / 200g Obere mozzarellas

  1. Esi nri lentil/chickpea dị ka nkwakọ ngwaahịa ya si dị.

  2. Gwakọta pesto, yogọt Greek na yabasị ndụ ndụ ọnụ.

  3. Kewaa uwe ahụ n'ime nnukwu ite isii.

  4. Tinye pasta jụrụ oyi, mozzarellas, tomato cherry na arugula ikpeazụ.

  5. Chekwaa n'ime ngwa nju oyi.

  6. Tupu ị na-eje ozi, gwakọta ihe niile ọnụ.

  Nri nri: Bọọlụ Nri Peanut Butter Protein Bọọlụ

  Nke a na-eme ihe dị ka bites 12 na bites abụọ bụ otu serving:

  li>1/2 iko mmiri ara ehi na-esighị ụtọ (120 ml)
• 2 tablespoons maple sirop ma ọ bụ mmanụ aṅụ
1/4 iko (free gluten) ntụ ọka oat (60 ml) li> 3/4 iko vegan peanut bọta flavored protein ntụ ntụ (180 ml / banyere 90g / 3 scoops) 1/4-1/2 iko mmiri ara ehi nke oke (60-120 ml)< /li>

1. Gwakọta ihe niile ejikọtara ọnụ; Ana m akwado ịgbakwunye obere mmiri ara ehi mbụ wee tinyekwuo ma ọ bụrụ na ọ dị mkpa. Ọ bụrụ na ịnweghị ntụ ntụ protein, ị nwere ike dochie ya na ntụ ọka oat (jiri 1/2 iko ntụ ọka oat wee hapụ mmiri ara ehi).

2. Chekwaa n'ime akpa mkpuchi ikuku n'ime ngwa nju oyi 600g anụ ehi na-esighị ike

5 yabasị akwụkwọ ndụ akwụkwọ ndụ, bee

1/3 iko (gluten-free) obere sodium soy sauce (80 ml)

2 tablespoons mmanụ aṅụ. / maple sirop

3 ngaji mmanụ sesame

1/4 teaspoon ala ginger

tuo ose

tuo nke chili flakes Li >

Eso ya na osikapa esi nri na brọkọlị esi nri.

1. Na-eji pan ma ọ bụ steamer kpatụ brokoli.

2. Ka ọ dị ugbu a, sie osikapa.

3. Esichaa anụ anụ ahụ ruo mgbe agbachara agbacha nke ọma.

4. N'ime obere efere, jikọta soy sauce, mmanụ aṅụ, mmanụ sesame, ginger, flakes chili, na ose, wee wunye ngwakọta a n'ime ite ahụ na anụ anụ ala ma hapụ ya ka ọ dị ihe dị ka nkeji abụọ.

5 . Kewaa anụ ehi, osikapa, na brokoli n'ime akpa, n'elu ya na yabasị akwụkwọ ndụ akwụkwọ ndụ, ma chekwaa n'ime ngwa nju oyi.

6. Tinyegharịa na ngwa ndakwa nri ma ọ bụ na pan tupu ị na-eje ozi. Nhọrọ, jiri karọt na kukumba shredded jee ozi.