2 tbsp tahini e tšoeu 3 tbsp tlhaho ea peanut butter 2 tbsp sirapo ea maple 3 tbsp vanilla protheine phofo (sub le folaxe e fatše kapa phofo ea oat) pinch ea letsoai 2 ½ tbsp phofo ea cocoa e sa tsoekere. Tlhokomeliso: ho se sebelise phofo ea protheine ho ka etsa hore liteko tsena li fokotsehe, li be teko ea tatso 'me u ikutloe u lokolohile ho eketsa tsp e 'ngoe ea sirapo. sebeletsa ka: likotlolo tsa yoghurt likotlolo tsa smoothie likotlolo tsa lijo-thollo kapa u tšele likotoana tse nyane hore u li je. → ~ li-servings tse 3-4, lula u koaletsoe ka sehatsetsing ho isa ho beke e le 1 350g-500g litapole, tse takiloeng (12.3oz-17.6oz KAPA ponto e le 'ngoe) ~ 1 tbsp oli ea veg oli e ngata ea linoko tsa letsoai (mohlala: dash ea e 'ngoe le e 'ngoe paprika, turmeric, pepere e ntšo, phofo ea chili) 1 can beans e ntšo 2 handful pizza chisi ea vegan 2 eiee ea selemo 1 tbsp sriracha kapa ketchup 6-8 tortilla e mahareng hummus lesea spinach → e fana ka liphutheloana tse 6-8, ho ipapisitsoe le phutheloana 5-6 tbsp phofo ea raese pinch ea letsoai ea sinamone, cardamom (boikhethelo) kopi e le 'ngoe (240ml) metsi a phatlohileng a lebese le sa tsoakoang ho fetola 1-2 tsp sweetener (maple). sirapo joalo-joalo) → otla ka serame ho fihlela ho se ho se ho se na makukuno → pheha, u tsote ka hloko → pheha ka mokhoa o itekanetseng ho fihlela topping ea pere e teteaneng: pere e le 'ngoe, khaba ea 1 tsp ea botoro ea vegan ea sinamone le li-walnuts tse seng kae, li pshatlehile. → e sebeletsa 1