3 Xigwitsirisi xa Veggie xa Tinyawa

• 1 phepha ro tshwuka ra bele
• 1 anyanisi
• 1 khapu ya swiphemu swa kharoti
• 4 oz ya ti mushroom leti tsemiweke hi swiphemu leswintsongo
• 2 wa swikotela swa tinyawa ta ntima leswi humesiweke no hlantswiwa
• 1 nga tinyawa ta tinso ti khulukile no hlantswiwa
• 1 khapu ya ti lentils to tshwuka leti omeke leti hlantswiweke/ ti hleriwile
• hi ku hlawula- 1/2 wa khapu ya ti protein ta pea leti nga na xivumbeko
• 2 tbsp ya xihlanganisi xa chili powder
• 1/2 tbsp ya arrbol chili powder kumbe sub pinch ya cayenne
• 2 tsp ya oregano
• 1 tsp ya xigwitsirisi xa garlic
• 1 28 oz ya swikotela matamatisi lama pfotlosiweke
• 3 wa tikhapu ta mati- Ndzi endlile 2 wa tikhapu ta mati 1 wa tikhapu ta veg broth
• pinch ya munyu kuya hi nantswo 1/2 tsp kumbexana swikahle eka votala

Pressure cook 8 minutes na natural release- kwalomu ka 20 wa timinete tin’wana

Kholiflawa ya Nyarhi Mac n Chizi

Nhloko ya cauliflower leyi swekiweke 1/2 leyi tsemiweke yi va swiphemu. Hlanganisa swin’we pasta leyi swekiweke, cauliflower leyi swekiweke, huku na mac n cheese sauce. hlanganisa sauce yo hisa hi ku ya hi ku navela ka wena. Hlanganisa kahle kutani u chela eka pani ro baka. ehenhla ka yona u chela chizi leyi tsemiweke ivi u chela sauce yo hisa yo tala. Bake @ 350 for 20 minutes til cheese yi n'oka. Loko u tirhisa vegan cheese, unga boheka ku drizzle hi masi yotala leswaku cheese yita n’oka.

PB Ku hava Chukele leri Engeteriweke Swikhukhi swo olova

• 10 wa ti pitted medjool dates leti cheriweke ematini yo vila kuringana 10 wa timinete
• 2 tbsp ya mati yo titimela
• 1 tbsp ya mbewu ya flax leyi gayeriweke
• 1 tsp ya xitsongwatsongwana xa vanila
• 3 tbsp protein powder- Ndzi tirhise plain pea protein kumbe sub oat flour
• 3/4 wa khapu ya botere ya tinyawa
• 1/2 tsp ya soda yo baka

Loko u tirhisa protein powder baka eka 350 kuringana 10 wa timinete, loko unga tirhisi protein powder baka kuringana 13 wa timinete. ti tshike ti hola hi ku helela u nga si ti phamela.