Chakudya cham'mawa

Peanut Butter & Jam Overnight Oats

Zosakaniza zitatu:
1 1/2 makapu (opanda gluteni) oats (360 ml)
1 1/2 makapu (opanda lactose) otsika mafuta a yogati achi Greek (360 ml / pafupifupi 375g)
supuni 3 zopanda peanut batala (Ndimagwiritsa ntchito pb yomwe 100% yopangidwa ndi mtedza)
supuni 1 ya mapulo syrup kapena uchi
1 1/2 makapu mkaka wosankha (360 ml)

Za kupanikizana kwa sitiroberi chia:

makapu 1 1/2/2 mastrawberries osungunuka (360 ml / pafupifupi 250g)
supuni 2 zambewu za chia
supuni 1 ya madzi a mapulo kapena uchi

1. Choyamba pangani jamu ya chia. Phatikizani zipatso. Onjezerani mbewu za chia ndi madzi a mapulo ndikuyambitsa. Siyani mu furiji kwa mphindi 30.
2. Pakali pano sakanizani zonse zosakaniza pamodzi kwa oats usiku wonse. Siyani mu furiji kwa mphindi 30.
3. Kenako onjezerani wosanjikiza wa oats usiku mu mitsuko kapena magalasi, ndiye wosanjikiza wa kupanikizana. Kenako bwerezani zigawozo. Sungani mu furiji.

Chakudya chamsana

Mitsuko ya Kaisara Saladi

Pa magawo anayi omwe mukufuna: mabere 4 a nkhuku, mazira 4, letesi wosakaniza, kale, ndi parmesan. flakes.

Chicken marinade:

juisi wa mandimu 1, supuni 3 (othira adyo) mafuta a azitona, supuni 1 ya dijon mpiru, 1/2 - 1 supuni ya tiyi mchere, 1/2 supuni ya tiyi ya tsabola, 1/ 4-1/2 teaspoon chili flakes

1. Sakanizani zosakaniza zonse za marinade. Lolani nkhuku kuti ziziyenda mu furiji kwa pafupifupi ola limodzi.
2. Kenako phikani pa madigiri 200 Celsius / 390 mu Fahrenheit kwa mphindi 15. Mavuvuni onse ndi osiyana, choncho onetsetsani kuti nkhuku yaphikidwa bwino ndi kuphika motalika ngati kuli kofunikira.

Caesar Dressing Recipe (izi zikuwonjezera):

2 dzira yolk, 4 anchovies ang’onoang’ono, masupuni 4 a mandimu. , masupuni 2 a dijon mpiru, mchere pang'ono, tsabola wakuda, 1/4 chikho cha mafuta a azitona (60 ml), masupuni 4 a grated parmesan, 1/2 chikho Greek yogati (120 ml)

1. Sakanizani zosakaniza zonse mu blender.
2. Sungani mu chidebe/mtsuko wothina mpweya mu furiji.

Tsoka

Mapuloteni ambiri a Hummus & Veggies

Hummus wokhala ndi mapuloteni ambiri (izi zimapanga pafupifupi 4 kutumikiridwa): 1 chitini cha nandolo (pafupifupi 250g), 1 chikho (chopanda lactose) kanyumba tchizi (pafupifupi 200g), madzi a mandimu 1, supuni 3 tahini, supuni imodzi ya adyo wothira mafuta a azitona, supuni imodzi ya supuni ya chitowe, 1/2 supuni ya tiyi mchere.

1. Onjezani zosakaniza zonse mu blender ndikusakaniza mpaka zotsekemera.
2. Pangani mabokosi a zokhwasula-khwasula.

Chakudya

Mipira ya Nyama, Mpunga ndi Zamasamba zachi Greek

1.7 lb. parsley, wodulidwa, mulu umodzi wa chives, odulidwa, 120g feta, masupuni 4 oregano, 1 - 1 1/2 supuni ya tiyi ya mchere, tsabola pang'ono, mazira 2.

Msuzi wa yogati wachi Greek:

< p>chikho chimodzi (chopanda lactose) Greek yogati (240 ml / 250g), masupuni 3 a chives odulidwa, 1 - 2 supuni ya oregano, supuni 1 yowuma basil, supuni imodzi ya mandimu, mchere ndi tsabola.

p>1. Sakanizani zosakaniza zonse za meatballs pamodzi. Gulitsani mumipira.
2. Kuphika pa madigiri 200 Celsius / 390 mu Fahrenheit kwa mphindi 12-15, kapena mpaka zophikidwa bwino.
3. Sakanizani zosakaniza zonse za msuzi wa yogati.
4. Tumikirani mipira ya nyama ndi mpunga, saladi yachi Greek ndi msuzi.