Kitchen Flavour Fiesta

Hutano & Yakakwira-Protein Kudya Prep

Hutano & Yakakwira-Protein Kudya Prep

Breakfast: Chocolate Raspberry Baked Oats

Engredients zvemasepu mana:

  • 2 makapu (asina gluten) oats
  • 2 mabhanana
  • mazai 4
  • 4 maspuni ecocoo powder asina kuomerwa /li>
  • Zvichida: 3 scoops vegan chocolate protein powder
  • Topping: 1 cup raspberries
  1. Isa zvose zvinoshandiswa mu blender uye sanganisa kusvikira yakatsetseka.
  2. Durura mumidziyo yegirazi yakazorwa.
  3. Bika pa180°C / 350°F kwemaminitsi 20-25.

Kudya kwemasikati: Hutano Feta Broccoli Quiche

Engredients zvingangoita mana masevhisi:

  • Crust:
  • 1 1/2 makapu (gluten-isina) hupfu hweoat
  • 1/2 teaspoon munyu
  • 1/4 kapu yemafuta omuorivhi
  • 4-6 maspuni emvura
  • /li>
  • Kuzadza:
  • 6-8 mazai
  • 3/4 kapu (isina lactose) mukaka
  • 1 bunch yebasil, yakachekwa
  • 1 bunch of chives, yakachekwa
  • 1/2 teaspoon munyu
  • Pinch yeblack pepper< /li>
  • 2 bell mhiripiri, akachekwa
  • 1 musoro muduku we broccoli, wakachekwa
  • 4.2 oz (lactose-isina) crumbled feta
< ol>
  • Sanganisa hupfu hweoat nemunyu pamwe chete.
  • Wedzera mafuta omuorivhi nemvura uye funganisa kuti zvibatane. Rega tigare kwemaminetsi maviri.
  • Dzvanya musanganiswa mundiro yepayi yakazorwa.
  • Isai mavege akachekwa nefeta pacrust.
  • Sanganisa mazai, mukaka, munyu, mhiripiri, chives, nebasil pamwechete.
  • Durura musanganiswa wezai pamusoro pemuriwo.
  • Bika pa 180°C / 350°F kwemaminitsi 35-45.< /li>
  • Chengetedza mumudziyo usingapindi mhepo mufiriji.

    • Chikafu: Mabhokisi eSnack Anonhuwirira

    Mapuroteni akawanda Anorunga Hummus (anoita nezve 4 servings):

    • 1 can chickpeas
    • Muto we1 lemon
    • 1-2 jalapeños, akachekwa
    • li>Chitsama che cilantro/coriander
    • 3 tablespoons tahini
    • 2 maspuni emafuta omuorivhi
    • 1 teaspoon yepasi kumini
    • 1/2 teaspoon munyu
    • 1 kapu (lactose-isina) cottage cheese

    Veggies yekusarudza:bell pepper, karoti, makomkomere

    ol>
  • Isa zvose zvinosanganiswa ne
  • hummus mublender wovhenganisa kusvika waita cream.
  • Gadzira mabhokisi ekudya uchishandisa mavheji aunoda.

    • Kudya: Pesto Pasta. Bika

    Ingredients zvingangoita 4 servings:

    • 9 oz chickpea pasta
    • 17.5 oz cherry/matomatisi emuzambiringa, nehafu
    • 17.5 oz mazamu ehuku
    • 1 musoro muduku webroccoli, wakachekwa
    • 1/2 kapu pesto
    • 2.5 oz grated Parmesan cheese< /li>

    Kuhuku marinade:

    • 2-3 tablespoons mafuta omuorivhi
    • 2 teaspoons dijon mustard< /li>
    • 1/2 teaspoon munyu
    • Pinch yemhiripiri
    • 1 teaspoon paprika spice
    • 1 teaspoon yakaoma basil
    • Pini yechiri flakes
    1. Bika pasta maererano nekuiswa kwayo. Sevha hafu yekapu yemvura yekubikisa.
    2. Sanganisa pasta yakabikwa, broccoli, matomatisi, huku, pesto, nemvura yekubikisa yakachengetwa mundiro yekubikira.
    3. Mwaya Parmesan pamusoro. li>
    4. Bika pa180°C / 350°F kwemaminetsi angangoita gumi kusvika cheese yanyunguduka.
    5. Chengeta mumudziyo usingapindi mhepo uri mufiriji.