2 tbsp yera tahini 3 tbsp amavuta yumutuku karemano 2 tbsp maple syrup 3 tbsp ifu ya proteine ​​ya vanilla (sub hamwe nubutaka bwa flax cyangwa ifu ya oat) agapira k'umunyu 2 ½ tbsp ifu ya kakao itaryoshye. Icyitonderwa: kudakoresha ifu ya poroteyine birashobora gutuma ibi bitaryoshye gato, uburyohe kandi ukumva wongeyeho kongeramo tsp ya sirupe. kora hamwe na: yogurt ibikombe bya silie ibikombe by'ibinyampeke cyangwa kuzunguruka mu tuntu duto two kurya → ~ 3-4 kugaburira, komeza ufungwe muri firigo mugihe cyicyumweru 1 ibirayi 350g-500g, bikaranze (12.3oz-17.6oz CYANGWA ikiro 1) ~ paprika, turmeric, pepper yumukara, ifu ya chili) 1 irashobora ibishyimbo byirabura 2 intoki za vegan pizza foromaje 2 igitunguru 1 tbsp sriracha cyangwa ketchup 6-8 giciriritse tortillas hummus umwana spinach → itanga ibipfunyika 6-8, ukurikije ibipfunyika 5-6 tbsp ifu yumuceri pinch yumunyu wa cinnamoni, karamomu (utabishaka) igikombe 1 (240ml) amazi kumeneka amata atari amata kugirango uhindure ibintu biryoha 1-2 tsp (maple) sirupe n'ibindi) → gukonjesha ubukonje kugeza igihe ntakiboneka → uzane kubira, uconga witonze → gucanira hejuru kugeza igihe amapera yuzuye hejuru: amapera 1, ushushanyije 1 tsp amavuta ya vegan amavuta ya cinnamoni nkeya, yajanjaguwe → ikora 1