Swilo leswi tirhisiwaka:

• Quinoa leyi swekiweke
• Tikhukhumba
• Sweet potato
• Matamatisi ya cherry
• Cilantro kumbe mint
• Ti chickpeas leti nga hlawuriwa
• Mbewu ya magrenada
• Tahini
• Lamula
• Maple syrup
• Mati
• Masi ya khokhonati kumbe ya almond
• Mbewu ya chia
• Tiyi ya rihlaza
• Xitsongwatsongwana xa vanilla
• Lwandle munyu
• Oats yo hlawula
• Ti-mushroom ta portobello
• Paprika yo nandziha/yo olova
• Cumin
• Oregano
• Coriander
• Paprika leyi tswongaka musi
• Ti-amino ta khokhonati
• Tiphepha to tshwuka
• Mavele
• Ti-tortilla ta mavele
• li>
• Ti veggies ta FODMAP yale hansi
• Makhani mambirhi ya masi ya khokhonati
• Tom Kha na Red curry paste
• Munyu
• Pepper< /li>
• Lime
• Cilantro
• Chickpeas kumbe tinyawa tin’wana leti nga hlundzukisiki

Swiletelo:

Quinoa Xibya: Hlanganisa swin’we switirhisiwa hinkwaswo kutani u chela ti protein leti u ti tsakelaka ehenhla.

Green Tea Chia Pudding: Hlanganisa tiya ya rihlaza na mbewu ya chia, maple syrup, vanilla extract, na munyu wa lwandle. Nhlawulo wo chela oats na leyara na mihandzu.

Mushroom Tacos: Saute ti mushroom hi swipayisisi na char red peppers na mavele yo hlawula. Plate ehenhla ka tortillas na guac na salsa. Nhlawulo wo chela rhayisi na tinyawa.

Tom Kha Soup: Saute ginger na veggies, kutani u chela masi ya coconut, mati, curry paste, munyu, na pepper. Ehenhla ka yona u chela lime na cilantro. Nhlawulo wo chela ti chickpeas kumbe tinyawa tin’wana leti nga hlundzukisiki ivi u phamela na rice.