3 Bean Veggie Chili

• 1 pepa pere whero
• 1 riki
• 1 kapu karipi kāroti
• 4 oz harore kua tapatapahia iti
• 2 kēne pīni pango kua horoia, kua horoia
• 1 kēne nga pīni tākihi kua horoia, kua horoia
• 1 kapu pire whero maroke kua horoia/ kua tohua
• he kōwhiringa- 1/2 kapu pūmua pī kakano
• 2 tbsp te ranunga paura tiihi
• 1/2 punetēpu paura tiihi arrbol, he tiihi iti ranei o te cayenne
• 2 tīpune oregano
• 1 tīpune karika paura
• 1 28 oz ka taea te kuru tōmato
• 3 kapu wai- I mahia e ahau 2 kapu wai 1 kapu hupa huawhenua
• te timonga tote kia reka 1/2 tsp he pai pea mo te nuinga

Pēhia te tunu 8 meneti me te tuku māori- mo te 20 meneti anō

Buffalo Cauliflower Mac n Tiihi

Kohia te 1/2 pane kareparāoa ka tapatapahia. Whakaranuhia te rimurapa kua maoa, te kareparāoa koromamao, te heihei me te ranu tiihi mac n. uruhia te ranu wera ki to reka. Whakaranu pai katahi ka ringihia ki roto i te paraharaha. ki runga ki te tiihi kōripi ka pania ki te ranu wera ake. Tunua @ 350 mo te 20 meneti kia rewa te tiihi. Mena kei te whakamahi koe i te tiihi vegan, me whakamakuku koe ki te miraka ake kia rewa ai te tiihi.

PB No Sugar Added Cookies ngawari

• 10 pitted medjool rā i ruia ki te wai kohua mō te 10 meneti
• 2 punetēpu wai whakapūkara
• 1 tīpune kākano harakeke whenua
• 1 tīpune tangohanga vanilla
• 3 punetēpu paura pūmua- I whakamahia e ahau he pūmua pī noa, he paraoa oat rānei
• 3/4 kapu pata pīnati
• 1/2 tīpune houra tunutunu

Mēnā ka tunuhia te paura pūmua i te 350 mō te 10 meneti, ki te kore e whakamahia te paura paura tunu mo te 13 meneti. kia whakamatao i mua i te mahi.