3 Ibishyimbo Veggie Chili

• 1 inzogera itukura
• igitunguru 1
• Igikombe 1 karoti yamenetse
• 4 oz ibihumyo byashushanyije bito
• amabati 2 ibishyimbo byirabura byumye kandi byogejwe
• 1 irashobora ibishyimbo byimpyiko kumenwa no kwozwa
• Igikombe 1 cyumye umutobe wumutuku wogejwe / utondekanya
• bidashoboka- 1/2 igikombe cyanditseho amashaza ya protein
• 2 tbsp ya chili ifu ivanze
• 1/2 tbsp arbol chili ifu cyangwa agace gato ka cayenne
• 2 tsp oregano
• 1 tsp y'ifu ya tungurusumu
• 1 28 oz irashobora kumenagura inyanya
• ibikombe 3 byamazi- Nakoze ibikombe 2 amazi 1 igikombe cya veg broth
• agacupa k'umunyu kuryoha 1/2 tsp birashoboka ko ari byiza kuri benshi

Kanda igitutu iminota 8 hamwe no kurekura bisanzwe- hafi indi minota 20

Amashu ya Buffalo Mac n foromaje

Ihinduranya 1/2 umutwe wa kawuseri yaciwemo ibice. Kuvanga hamwe amakariso yatetse, amashu yumye, inkoko na mac n foromaje. shyira mu isosi ishyushye uburyohe bwawe. Kuvanga neza hanyuma usuke mu isafuriya. hejuru hamwe na foromaje yamenetse hanyuma ugatonyanga hamwe na sosi nyinshi ishyushye. Guteka @ 350 muminota 20 til foromaje yashonga. Niba ukoresheje foromaje ya vegan, urashobora gutonyanga amata menshi kugirango foromaje ishonga.

PB Nta sukari yongeyeho kuki yoroshye

• Amatariki 10 ya medjool yashizwe mumazi abira muminota 10
• 2 tbsp yatose amazi
• 1 tbsp imbuto ya flax yubutaka
• 1 tsp ikuramo vanilla
• ifu ya tbsp 3 tbsp- Nakoresheje proteine ​​isanzwe ya pea cyangwa ifu ya sub oat
• 3/4 igikombe cy'amavuta y'ibishyimbo
• 1/2 tsp yo guteka soda

Niba ukoresheje ifu ya protein uteke kuri 350 muminota 10, niba udakoresheje ifu ya proteine ​​uteke muminota 13. reka bakonje rwose mbere yo gukorera.