Sejo sa hoseng

Peanut Butter & Jam Overnight Oats

Metsoako ea lijo tse 3:
likopi tse 1 1/2 tsa oats (360 ml)
Likopi tse 1 1/2 (tse se nang lactose) tse mafura a tlaase tsa yoghurt ea Greek (360 ml / hoo e ka bang 375g)
likhaba tse 3 tsa peanut butter (ke sebelisa pb e entsoeng ka 100% ka matokomane)
1 thispone ea sirapo ea maple kapa mahe a linotsi
likopi tse 1 1/2 tsa lebese la khetho (360 ml)

Bakeng sa jeme ea fragola chia:

likopi tse 1 1/2 / fragole tse hatselitsoeng (360 ml / hoo e ka bang 250g)
2 tablespoons dipeo tsa chia
1 teaspoon sirapo ea maple kapa mahe a linotši

1. Qala ka ho etsa jeme ea chia. Hlakola monokotsoai. Kenya peo ea chia le sirapo ea maple ebe u hlohlelletsa. E behe ka sehatsetsing ka metsotso e 30.
2. Khabareng, kopanya metsoako eohle bakeng sa li-oats tsa bosiu bo le bong. E behe ka sehatsetsing ka metsotso e 30.
3. Ebe u eketsa lera la li-oats tsa bosiu bo le bong ka har'a linkho kapa likhalase, ebe ke lera la jeme. Ebe u pheta lihlopha. Boloka ka sehatsetsing.

Lijo tsa motšeare

Linkho tsa Caesar Salad

Bakeng sa lijo tse 'nè tseo u li hlokang: matsoele a 4 a likhoho, mahe a 4, motsoako oa lettuce, khale le parmesan. flakes.

Chicken marinade:

juice ea 1 lemon, 3 tablespoons (konofolo e tšetsoe) oli ea mohloaare, 1 teaspoon dijon mustard, 1/2 - 1 teaspoon letsoai, 1/2 teaspoon pepere, 1/ 4-1/2 teaspoon chili flakes

1. Kopanya lisebelisoa tsohle tsa marinade hammoho. Lumella khoho hore e tsamaee ka sehatsetsing ka hora e ka bang 1.
2. Ebe u chesa ka likhato tse 200 tsa Celsius / 390 Fahrenheit ka metsotso e ka bang 15. Li-ovens kaofela li fapane, kahoo hlahloba hore na khoho e phehiloe ka ho feletseng, 'me u bake nako e telele ha ho hlokahala.

Caesar Dressing Recipe (sena se etsa tlatsetso):

li-yolk tse 2 tsa mahe, li-anchovies tse 4, likhaba tse 4 tsa lero la lemone. , likhaba tse 2 tsa dijon mosetareta, letsoai le lenyenyane, pepere e ntšo, 1/4 senoelo sa oli ea mohloaare (60 ml), likhaba tse 4 tsa parmesan e silafetseng, 1/2 senoelo sa yoghurt ea Greek (120 ml)

1. Kopanya metsoako eohle ka blender.
2. Boloka ka har'a sets'oants'o se sa keneleng moea/nkho sehatsetsing.

Seneke

Hummus & Veggies e nang le protheine e ngata

Hummus e nang le protheine e ngata (sena se etsa hoo e ka bang 4 li-servings): 1 can chickpeas (hoo e ka bang 250g), kopi e le 'ngoe (e se nang lactose) cottage chisi (hoo e ka bang 200g), lero la lemone e le 1, tablespoons tse 3 tsa tahini, khaba e le 'ngoe ea konofolo e tšetsoeng oli ea mohloaare, teaspoon e le 1 ea fatše, 1/2 teaspoon letsoai.

1. Kenya metsoako eohle ka har'a blender 'me u kopanye ho fihlela e le tranelate.
2. Haha li-snack boxes.

Dijo tsa mantsiboya

Meatballs, Raese le Meroho ka Segerike

1.7 lb ea parsley, e khaotsoeng, 1 bunch chives, e khaotsoeng, 120g feta, 4 tablespoons oregano, 1 - 1 1/2 teaspoon letsoai, pinch ea pepere, mahe a 2.

Sesou sa yoghurt ea Segerike:

< p>Komiki e le 1 (e se nang lactose) yoghurt ea Greek (240 ml / 250g), likhaba tse 3 tsa chives e khaotsoeng, 1 - 2 tablespoons oregano, khaba e le 1 ea basil e omisitsoeng, khaba e le 'ngoe ea lero la lemone, letsoai le pepere.

< p>1. Kopanya lisebelisoa tsohle tsa li-meatball hammoho. Qetella ka libolo.
2. Bake ka likhato tse 200 tsa Celsius / 390 ka Fahrenheit metsotso e 12-15, kapa ho fihlela o phehiloe ka botlalo.
3. Kopanya metsoako eohle bakeng sa sauce ea yogurt.
4. Sebeletsa li-meatball ka raese, salate ea mokhoa oa Segerike le sauce.