Chikafu: Blended Chocolate Overnight Oats

• 1/2 cup (gluten-isina) oats (120 ml)
• 1 chipunu mbeu dzechia
• 1 tablespoon unsweetened cacao powder
• 1/2 kapu yemukaka wekusarudza (120 ml)
• 1/2 kapu (lactose-isina) yakaderera mafuta Greek yogati (120 ml)
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• 1/2 - 1 tablespoon maple manyuchi / uchi

Toppings:

• mabheri esarudzo

< p>1. Isa zvese zvinoshandiswa mublender wosanganisa kusvika zvatsvedzerera.

2. Dururira mu(ma)chirongo uye pamusoro nemabheri.

3. Rega kuisa mufiriji kwemaawa angangoita maviri kana husiku hwose.

Kudya kwemasikati: Pesto Pasta Salad

Iri resipi rinogadzira zvingangosvika matanhatu.

Kupfeka:

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• 1/2 kapu yeGreek yogati (120 ml / 125g)
• 6 maspuni pesto
• 2 hanyanisi yegirini, yakagurwa

• 1.1 lb. / 500g lentil/chickpea pasta
• 1.3 lb. / 600g madomasi echerry
• 3.5 oz. / 100g arugula
• 7 oz. / 200g mini mozzarellas

1. Bika pasta yederere/pea zvichienderana nekurongedzerwa kwayo.

2. Sanganisa pesto, yoghurt yechiGiriki nehanyanisi dzegirini pamwechete.

3. Kamura dhirezi kuita zvirongo zvitanhatu zvikuru.

4. Wedzera pasta yakatonhorerwa, mozzarellas, cherry madomasi uye pekupedzisira arugula.

5. Chengetedza mufiriji.

6. Usati wapakura, ingosanganisa zvese zvinosanganiswa.

Snack: Peanut Butter Protein Balls

Izvi zvinoruma ka12 uye kurumwa kaviri ibasa rimwe chete:

li>1/2 kapu isina sweet peanut butter (120 ml)

• 2 maspuni emepu manyuchi kana uchi
• 1/4 kapu (isina gluten) hupfu hweoat (60 ml)
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• 3/4 mukombe vegan peanut butter yakakanyiwa protein yehupfu (180 ml / inenge 90g / 3 scoops)
• 1/4-1/2 mukombe wemukaka wesarudzo (60-120 ml)
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1. Sakanidza zvose zvinoshandiswa pamwe chete; Ini ndinokurudzira kuwedzera mukaka mushoma kutanga uyezve kuwedzera kana zvichidikanwa. Kana usina mapuroteni ehupfu, unogona kuchitsiva nehupfu hweoat (shandisa 1/2 kapu yehupfu wosiya mukaka).

2. Chengetedza mumudziyo usingapindi mhepo mufiriji.

Kudya: Zviri Nyore ZvokuKorea Beef Bowls

Ingredients for six servings:

• 1.3 lb. / 600g yemombe yemombe yakaonda
• 5 hanyanisi dzakasvibira, dzakachekwa
• 1/3 kapu (gluten-isina) low sodium soy muto (80 ml)
• 2 maspuni uchi / sirasi yemepu
• 3 maspuni esesame mafuta
• 1/4 teaspoon yepasi ginger
• pinch yemhiripiri
• pinch of chili flakes
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Inoperekedzwa nemupunga wakabikwa uye broccoli yakabikwa.

1. Pisai broccoli uchishandisa pani kana kuti steamer.

2. Zvichakadaro, bika mupunga.

3. Bikai nyama yemombe yakagochwa kusvika yatsvukira.

4. Mundiro duku, sanganisa pamwe soy muto, uchi, sesame oil, ginger, chili flakes, uye mhiripiri, wodira musanganiswa uyu mupani nenyama yemombe yakagayiwa wosiya ichiita maminetsi maviri.

5 . Kamura nyama yemombe, mupunga, uye broccoli muzvigaba, pamusoro nehanyanisi yegirini, wochengeta mufiriji.

6. Dzorera mu microwave kana pani usati washumira. Kana uchida, ipai nemakarotsi nemagaka akachekwa.