Ifunguro rya mu gitondo: Shokora Raspberry Yatetse Amashu

Ibikoresho byo kugaburira bine:

• ibikombe 2 (gluten idafite)
• ibitoki 2
• amagi 4
/ li> yoroshye.
• Suka mubikoresho byamavuta byamavuta.
Amagara meza Feta Broccoli Quiche

Ibigize ibikoresho bigera kuri bine:

• Igikonjo:
• 1 1/2 ibikombe (gluten-idafite) ifu ya oat
• 1/2 ikiyiko cyumunyu
• 1/4 igikombe cyamavuta ya elayo
• ibiyiko 4-6 amazi < / li>
• Kuzuza:
• amagi 6-8
• 3/4 igikombe (kitarimo lactose)
• agafuni 1 ka basile, yaciwe
/ li>
• 2 urusenda, inzoga zaciwe
ol>
• Vanga ifu ya oat hamwe numunyu hamwe.
• Ongeramo amavuta ya elayo namazi hanyuma ukangure kugirango uhuze. Reka wicare iminota 2.
• Kanda imvange mumasahani yamavuta.
• Ongeramo imboga zaciwe hamwe na feta kumurima.
amata, umunyu, urusenda, chives, na basile hamwe.
• Suka imvange yamagi hejuru yimboga.
• Guteka kuri 180 ° C / 350 ° F muminota 35-45. < / li>
• Ubike mu kintu cyumuyaga mwinshi muri firigo.
Serivisi 4):
• 1 irashobora gutonda
• Umutobe windimu 1
li> Intoki za cilantro / coriander
• ibiyiko 3 tahini
• ibiyiko 2 amavuta ya elayo
• ikiyiko 1 cyubutaka cumin
umunyu
• igikombe 1 (kitarimo lactose) foromaje ya kazu
ol>
• Ongeramo ibintu byose bya hummus muri blender hanyuma ubivange kugeza bisize amavuta.
• Kubaka udusanduku twa snack ukoresheje amahitamo yawe. Guteka

  Ibigize ibikoresho bigera kuri 4:

  • 9 oz paspea pasta
  • 17.5 oz amabere yinkoko
  • umutwe 1 muto wa broccoli, yaciwe
  • 1/2 igikombe pesto
  / li>

  Kuri marinade yinkoko:

  • ibiyiko 2-3 amavuta ya elayo
  • ikiyiko 2 cya sinapi ya dijon < / li>
  • 1/2 ikiyiko cyumunyu
  Agace ka chili flake
  1. Teka amakariso ukurikije ibipfunyika. Bika igice cy'igikombe cy'amazi yo guteka.
  li>
  2. Guteka kuri 180 ° C / 350 ° F muminota igera kuri 10 kugeza foromaje ishonga.
  3. Ubike mubikoresho byumuyaga muri frigo.