Kitchen Flavour Fiesta

Phetoho ea Lijo tsa Bophelo bo Botle le Protheine e Phahameng

Phetoho ea Lijo tsa Bophelo bo Botle le Protheine e Phahameng

Sejo sa hoseng: Chocolate Raspberry Baked Oats

Metsoako ea lijo tse 'ne:

  • likopi tse 2 tsa oats (mahala-gluten)
  • Libanana tse 2
  • mahe a 4
  • khaba tse 4 tsa cacao powder
  • li-teaspoon tse 4 tsa phofo ea ho baka
  • likopi tse 2 tsa lebese la khetho. /li>
  • Ho ikhethela: 3 scoops vegan chocolate protein powder
  • Topping: 1 cup raspberries
  1. Kenya metsoako eohle ka blender ebe o kopanya ho fihlela boreleli.
  2. Tshela ka lijaneng tsa khalase tse tlositsoeng.
  3. Bake ka 180°C / 350°F metsotso e 20-25.

Lijo tsa motšehare: Healthy Feta Broccoli Quiche

Metsoako ea lijo tse ka bang 'ne:

  • Crust:
  • Likopi tse 1 1/2 tsa phofo ea oat
  • 1/2 teaspoon letsoai
  • 1/4 senoelo sa oli ea mohloaare
  • 4-6 tablespoons ea metsi< /li>
  • Ho tlatsa:
  • 6-8 mahe
  • 3/4 senoelo sa lebese (le se nang lactose)
  • sehlopha se le seng sa basil, se khetiloeng
  • sehlopha se le seng sa chives, se khabisitsoe
  • 1/2 teaspoon letsoai
  • Pinch of black pepper< /li>
  • 2 pelepele, e khaotsoeng
  • 1 hlooho e nyenyane ea broccoli, e khaotsoe
  • 4.2 oz (lactose-free) crumbled feta
< ol>
  • Hlakakanya phofo ea oat le letsoai hammoho.
  • Eketsa oli ea mohloaare le metsi 'me u hlohlelletse ho kopanya. A re ke re lule metsotso e 2.
  • Tobetsa motsoako ka sejaneng sa phae e tlotsitsoeng.
  • Kenya meroho e khaotsoeng le feta holim'a lekhapetla.
  • Hlakanya mahe, lebese, letsoai, pepere, chives le basil hammoho.
  • Tla motsoako oa lehe holim'a meroho.
  • Bake ka mocheso oa 180 ° C / 350 ° F metsotso e 35-45. /li>
  • Boloka ka setšeng se sa keneng moea ka sehatsetsing.

    • Seneke: Mabokose a Li-Snack a Hummus

    Hummus e Spicy e nang le protheine e phahameng (e etsa hoo e ka bang 4 servings):

    • 1 can chickpeas
    • Lero la lemone e le 1
    • 1-2 jalapeños, e khaotsoeng
    • li>Seatla sa cilantro/coriander
    • 3 tablespoons tahini
    • 2 tablespoons oli ea mohloaare
    • 1 teaspoon fatše kumine
    • 1/2 teaspoon letsoai
    • 1 senoelo (lactose-mahala) cottage chisi

    Meroho ea khetho:pelepele, lihoete, likomkomere

    ol>
  • Eketsa metsoako eohle ea hummus ka har'a blender ebe o kopanya ho fihlela o le tranelate.
  • Iketsetse li-snack box u sebelisa li-veggies tseo u li khethileng.

    • Lijo tsa mantsiboea: Pesto Pasta Bake

    Lithako tse ka bang 4:

    • 9 oz chickpea pasta
    • 17.5 oz cherry/tamati ea morara, halofo
    • 17.5 oz matsoele a khoho
    • 1 hlooho e nyenyane ea broccoli, e khaotsoeng
    • 1/2 senoelo sa pesto
    • 2.5 oz grated Parmesan cheese< /li>

    Bakeng sa marinade ea likhoho:

    • 2-3 tablespoons oli ea mohloaare
    • 2 teaspoon dijon mustard< /li>
    • 1/2 teaspoon letsoai
    • Papa ea pepere
    • 1 teaspoon ea paprika spice
    • 1 teaspoon e omisitsoeng ea basil
    • Pinch of chili flakes
    1. Pheha pasta ho ea ka sephutheloana sa eona. Beha halofo ea kopi ea metsi a phehang.
    2. Kopanya pasta e phehiloeng, broccoli, tamati, khoho, pesto le metsi a behileng a phehang ka sejana sa ho baka.
    3. Fafatsa Parmesan ka holimo. li>
    4. Bake ka 180°C / 350°F ka metsotso e ka bang 10 ho fihlela chisi e qhibiliha.
    5. Boloka ka har’a sets’oants’o se se nang moea se ka sehatsetsing.