Swakudya swa nimixo

Peanut Butter & Jam Overnight Oats

Switirhisiwa swa 3 wa swiphemu:
1 1/2 wa tikhapu (lebyi nga riki na gluten) oats (360 ml)
1 1/2 wa tikhapu (leyi nga riki na lactose) yoghurt ya Magriki leyi nga na mafurha yo tala (360 ml / kwalomu ka 375g)
3 wa swipunu swa peanut butter leyi nga swekiwangiki (ndzi tirhisa pb leyi endliweke hi 100% hi tinyawa)
1 wa swipunu swa maple syrup kumbe vulombe
1 1/2 wa tikhapu ta masi yo hlawula (360 ml)

Eka jamu ya strawberry chia:

1 1/2 wa tikhapu / ti strawberries leti titimelaka leti titimelaka (360 ml / kwalomu ka 250g)
2 wa swipunu swa mbewu ya chia
1 wa swipunu swa maple syrup kumbe vulombe

1. Xo sungula u endla jamu ya chia. Mash ti berries. Engeta mbewu ya chia na maple syrup kutani u hlanganisa. Yi tshike yi tshama efrijini kuringana 30 wa timinete.
2. Hi nkarhi walowo hlanganisa switirhisiwa hinkwaswo swin’we eka oats ya vusiku hinkwabyo. Yi tshike yi tshama efrijini kuringana 30 wa timinete.
3. Kutani chela leyara ya oats ya vusiku hinkwabyo eka swibya kumbe tinghilazi, kutani u chela leyara ya jamu. Kutani u phindha swiphemu leswi. Hlayisa efrijini.

Swakudya swa ninhlikanhi

Caesar Salad Jars

Eka swiphemu swa mune u lava: 4 wa mavele ya huku, 4 wa tandza, nkatsakanyo wa lettuce, kale, na parmesan flakes.

Chicken marinade:

juzi ya 1 wa lamula, 3 wa swipunu (leswi cheriweke garlic) mafurha ya olive, 1 wa xipunu xa dijon mustard, 1/2 - 1 wa xipunu xa munyu, 1/2 wa xipunu xa phepha, 1/ 4-1/2 wa swipunu swa swiphepherhele swa chili

1. Hlanganisa swilo hinkwaswo swa marinade swin’we. Yi tshike huku yi marinate efrijini kuringana kwalomu ka awara yin’we.
2. Kutani baka eka 200 Celsius degrees / 390 hi Fahrenheit kuringana kwalomu ka 15 wa timinete. Ti oven hinkwato ti hambanile, kutani languta leswaku huku yi swekiwile hiku hetiseka naswona yi baka nkarhi woleha loko swilaveka.

Caesar Dressing Recipe (leswi swi endla swotala):

2 wa ti egg yolks, 4 wa ti anchovies letintsongo, 4 wa swipunu swa juzi ya lemon , 2 wa swipunu swa dijon mustard, xiphemu xa munyu, xiphemu xa phepha ra ntima, 1/4 wa khapu ya mafurha ya mutlhwari (60 ml), 4 wa swipunu swa parmesan leyi gayiweke, 1/2 wa khapu ya yoghurt ya Xigriki (120 ml)

1. Hlanganisa switirhisiwa hinkwaswo swin’we eka blender.
2. Hlayisa eka xigwitsirisi/xibya lexi nga ngheniwiki hi moya efrijini.

Snack

High-protein Hummus & Veggies

High-protein hummus (leswi swi endla kwalomu ka 4 swiphemu): 1 can chickpeas (kwalomu ka 250g), 1 khapu (lactose-free) cottage cheese (kwalomu ka 200g), juzi ya 1 lamula, 3 wa swipunu swa tahini, 1 wa xipunu xa mafurha ya olive lama cheriweke garlic, 1 wa xipunu xa kumini leyi gayeriweke, 1/2 wa xipunu munyu.

1. Engeta switirhisiwa hinkwaswo eka blender u hlanganisa kufikela swiva na cream.
2. Aka mabokisi ya swakudya swo olova.

Swakudya swa nimadyambu

Ti- Meatball ta xitayili xa Xigriki, Rice na Veggies

1.7 lb. / 800 g ya nyama ya homu leyi gayeriweke leyi nga riki na mafurha kumbe huku leyi gayeriweke, 1 bunch ya parsley, leyi tsemiweke, 1 bunch chives, leyi tsemiweke, 120g feta, 4 wa swipunu swa oregano, 1 - 1 1/2 wa xipunu xa munyu, xiphemu xa phepha, 2 wa matandza.

Greek yogurt sauce:

< p>1 khapu (yi nga ri na lactose) yogurt ya Xigriki (240 ml / 250g), 3 wa swipunu swa ti chives leti tsemiweke, 1 - 2 wa swipunu swa oregano, 1 wa swipunu swa basil leyi omisiweke, 1 wa swipunu swa juzi ya lamula, xiphemu xa munyu & phepha.

< p>1. Hlanganisa swilo hinkwaswo swa ti meatballs swin’we. Pfuxeta u va mabilomu.
2. Baka eka 200 celsius degrees / 390 eka Fahrenheit kuringana 12-15 wa timinete, kutani u sweka hiku hetiseka.
3. Hlanganisa switirhisiwa hinkwaswo swin’we eka yoghurt sauce.
4. Phamela ti meatballs na rhayisi, saladi ya xitayili xa Xigriki na sauce.