Switirhisiwa:

• 4 wa swilayi swa xinkwa xa mavele lexi hlukeke kumbe xinkwa xin’wana na xin’wana lexi u xi tsakelaka
• 1/4 wa khapu ya swisibi swa tandza (58 wa tigiramu), . can sub 1 whole egg kumbe 1.5 fresh egg whites
• 1/4 wa khapu ya 2% wa masi kumbe masi wahi na wahi lawa u ma tsakelaka
• 1/2 wa khapu ya Greek yogurt (125 grams)
• 1/4 wa khapu ya vanilla protein powder (14 grams kumbe 1/2 wa xikopu)
• 1 wa xipunu xa sinamoni

Engetela swisibi swa tandza, masi, yoghurt ya Xigriki, tiphrotheyini powder, na sinamoni eka blender kumbe Nutribullet. Hlanganisa kufikela swihlangana kahle naswona swiva na khirimi.

Thundzisela ‘protein egg mixture’ eka xibya. Ndzisa xiphemu xin’wana na xin’wana xa xinkwa eka nkatsakanyo wa tandza ra ti protein, tiyisisa leswaku xilayi xin’wana na xin’wana xi tsakamile. Swilayi swimbirhi swa xinkwa swifanele ku tswonga hinkwaswo swa nkatsakanyo wa tandza ra ti protein.

Fafazela hiku olova pani ro sweka leri nga namarheli hi xifafazeri xo sweka lexinga na aerosol kutani u hisa eka ndzilo wale xikarhi-lowuntsongo. Engeta swilayi swa xinkwa leswi tsakamaka kutani u sweka kuringana 2-3 wa timinete, u flip, u sweka kuringana 2 wa timinete tin’wana kutani u sweka kufikela loko French toast yiva na buraweni nyana naswona yi swekiwa hinkwayo.

Phakela na ti pancake toppings leti u titsakelaka! Ndzi tsakela dollop ya yoghurt ya Magriki, ti berries letintshwa ni drizzle ya maple syrup. Tiphineni!

TINHLAMULO:

Loko u tsakela toast yo nandziha ya French, unga chela swin’wana swo nandziha leswinga granulated kumbe liquid sweetener eka nkatsakanyo wa tandza ra ti protein (maple syrup, . mihandzu ya monk, na/kumbe stevia hinkwaswo swinga va swihlawulekisi leswikulu). Sub eka vanilla Greek yogurt ku kuma nantswo wo tala swinene!