Quraacda: Shukulaatada Isku-dhafka Habeenkii

1/2 koob (120 ml) > 1 qaado oo budada cacao ah oo aan la macaanayn
• 1/2 koob oo caano ah (120 ml)
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• 1/2 - 1 qaado sharoobada maple / malab p>1. Dhammaan maaddooyinka ku rid blender oo isku qas ilaa inta ay siman yihiin.

  2. Ku shub weel (s) oo ku kor saar berry.

  3. Ku rid qaboojiyaha ugu yaraan laba saacadood ama habeen dhaxay h3 > 1/2 koob caano fadhi Giriig ah (120 ml / 125g)

6 qaado oo pesto2 basasha cagaaran, jarjaran
1.1 rodol / 100g arugula
• 7 oz. / 200g mozzarellas yar-yar

1. Ku kari baastada lentil/chickpea si waafaqsan baakaddeeda.

2. Isku qas pesto, yogurt Greek iyo basasha cagaaran.

3. U qaybi dhaymada lix dhalo oo waaweyn.

4. Ku dar baasto la qaboojiyey, mozzarellas, yaanyada cherry iyo ugu dambeyntii arugula.

5. Ku kaydi qaboojiyaha.

6. Kahor intaadan bixin, kaliya isku qas dhammaan maaddooyinka.

li>1/2 koob subag lawska ah oo aan la macaanayn (120 ml)
• 2 qaado sharoobada maple ama malab
• 1/4 koob (gluten-free) bur bur (60 ml) li> 3/4 koob oo subagga looska ah oo la dhadhamiyey budada borotiinka (180 ml / qiyaastii 90g / 3 qaado)
• 1/4-1/2 koob oo caano door ah (60-120 ml)< /li>

1. Isku qas dhammaan maaddooyinka; Waxaan ku talinayaa in lagu daro caano yar ka dibna ku dar wax badan haddii loo baahdo. Haddii aadan haysan budada borotiinka, waxaad ku beddeli kartaa burka (isticmaal 1/2 koob oo bur ah oo bur ah oo ka tag caanaha).

2. Ku kaydi weel aan hawo lahayn oo tallaajadda dhexdeeda ah.

600g hilibka lo'da ee aan baruurta lahayn

5 basasha cagaaran, jarjaran

1/3 koob (gluten-free) suugo soy sodium hooseeya (80 ml)

2 qaado oo malab ah / sharoobada maple

3 qaado oo saliid sisinta ah

1/4 qaado shaah sinjibiil ah

qanjaruufo basbaas

Waxaa weheliya bariis karsan iyo brokoli la camiray.

1. Ku dhaq brokoliga adigoo isticmaalaya digsi ama uumi.

2. Dhanka kale, kari bariiska.

3. Karso hilibka lo'da ee la shiiday ilaa uu si buuxda u madoobaado.

4. In baaquli yar, isku walaaq maraqa soy, malab, saliid sisinta, sinjibiil, maraqa basbaaska, iyo basbaaska, dabadeed ku shub isku darkan digsiga iyo hilibka lo'da oo isku kari ilaa 2 daqiiqo.

5 . U qaybi hilibka lo'da, bariiska, iyo brokoliga weelasha, dushooda basasha cagaaran, ku kaydi talaajadda.

6. Ku celi microwave-ka ama digsiga ka hor inta aanad bixin. Ikhtiyaar ahaan, ku dar dabacasaha iyo qajaarka la jarjaray.