2 tbsp tahini emhlophe 3 tbsp ibhotolo yamandongomane yendalo 2 tbsp isiraphu yemaple 3 tbsp i-vanilla protein yomgubo (incinci ngeflakisi yomhlaba okanye umgubo we-oat) ityuwa 2 ½ tbsp umgubo wekoko ongafakwanga. Qaphela: ukungasebenzisi umgubo weprotheyini kunokwenza ezi zinto zibe mnandi kancinci, uvavanyo lwencasa kwaye uzive ukhululekile ukongeza enye i-tsp yesiraphu. Yiphake kunye: izitya zeyogathi izitya zesmoothie izitya zecereal okanye ziqengqeleke zibe yintwana yokutya ukuze utye. → ~ 3-4 iiseko, zigcine zivaliwe efrijini ukuya kutsho kwiveki e-1 350g-500g iitapile, diced (12.3oz-17.6oz OKANYE rhabaxa iponti enye) ~ 1 tbsp ye-oyile ye-oyile eninzi yezinongo zetyuwa (umzekelo: iqhekeza ngalinye i-paprika, i-turmeric, i-pepper emnyama, i-chili powder) i-1 ibhontshisi emnyama 2 i-pizza ye-vegan egcwele izandla 2 i-anyanisi yasentwasahlobo 1 isipuni se-sriracha okanye i-ketchup 6-8 i-tortilla ephakathi i-hummus baby spinach → ivelisa 6-8 zokusonga, ngokuxhomekeke 5-6 izipuni zomgubo werayisi yipinki yetyuwa yesinamon, cardamom (ukhetho) 1 ikomityi (240ml) amanzi atshizwe ngobisi olungelo lobisi ukulungisa ukungaguquguquki 1-2 tsp sweetener (maple isiraphu njl) → qhumisa ingqele kude kungabi saqhuma → yibilise, uyivuthulule ngocoselelo → galela phakathi kude kube ngqindilili yepere: ipere, idayisi e-1 ibhotolo yevegan idish yesinamon ezimbalwa, icolile. → inkonzo 1