Ifunguro rya mu gitondo

Amavuta y'ibishyimbo & Jam Ijoro ryose Oats

Ibikoresho byo kugaburira inshuro 3: 1 1/2 ibikombe (bidafite lactose) ibinure bike yogurt yo mu Bugereki (360 ml / hafi 375g) ubuki
1/2 gikombe cyamata yo guhitamo (ml 360)

Kubijyanye na strawberry chia jam:

250g) Banza ukore chia jam. Koresha imbuto. Ongeramo imbuto za chia na siporo ya maple hanyuma ukangure. Reka ushire muri firigo muminota 30.
2. Hagati aho, vanga ibintu byose hamwe hamwe na oats yaraye. Reka ushire muri firigo muminota 30.
3. Noneho shyiramo igipande cya oati ijoro ryose mubibindi cyangwa ibirahure, hanyuma urwego rwa jam. Noneho subiramo ibice. Ubike muri firigo.

Ifunguro rya sasita

flake. 4-1 / 2 ikiyiko cya chili flake

1. Kuvanga ibintu byose bya marinade hamwe. Reka inkoko ihindurwe muri firigo mugihe cyamasaha 1.
2. Noneho uteke kuri dogere selisiyusi 200/390 muri Fahrenheit muminota 15. Amatanura yose aratandukanye, reba neza rero ko inkoko yatetse neza kandi igateka igihe kirekire nibikenewe. , Ikiyiko 2 cya sinapi ya dijon, agacupa k'umunyu, agapira ka peporo yumukara, 1/4 igikombe cyamavuta ya elayo (ml 60), ibiyiko 4 bya parmesan, 1/2 igikombe yogurt yo mu Bugereki (ml 120)

1. Kuvanga ibirungo byose hamwe muri blender.
2. Ubike mu kintu gikonjesha ikirere / ikibindi muri firigo.

Udukoryo

Poroteyine nyinshi Hummus & Veggies

kugaburira): 1 irashobora gutondagura (hafi 250g), igikombe 1 (kidafite lactose) ya foromaje (hafi 200g), umutobe windimu 1, ibiyiko 3 tahini, ikiyiko 1 tungurusumu yashizemo amavuta ya elayo, ikiyiko 1 cumin cumin, 1/2 ikiyiko umunyu.

1. Ongeramo ibintu byose muri blender hanyuma uvange kugeza bisize.
2. Wubake udusanduku two kurya.

Ifunguro rya nimugoroba

ya parisile, yaciwe, imitobe 1 yuzuye, yaciwe, 120g feta, ibiyiko 4 oregano, umunyu 1 - 1 1/2 ikiyiko cyumunyu, agapira ka pisine, amagi 2.

isosi yogurt yo mu Bugereki:

< p. p> 1. Kuvanga ibirungo byose byumupira winyama hamwe. Kuzunguruka mumipira.
2. Guteka kuri dogere selisiyusi 200/390 muri Fahrenheit muminota 12-15, cyangwa kugeza bitetse neza.
3. Kuvanga ibirungo byose hamwe na sosi yogurt.
4. Gukorera umupira winyama hamwe numuceri, salade yuburyo bwubugereki na sosi.