Isidlo sakusasa:

• Isonka esingenayo iGluten
• Imash yeeavokhado
• Isaladi yeziqhamo ezinamandongomane

Isidlo sasemini:

• Plantain taco plate
• I-plantain ebhakiweyo
• Iimbotyi ezimnyama ezinezinongo ezahlukeneyo
• Avocado
• Spinach
• Cucumber
< li>Bell pepper
• Itumato
• Coriander
• Iyogathi yeVegan
• Taco taco salsa
• Imbewu yeHemp
li>

amaqebengwana ebhanana ebhanana asempilweni, amancinci ali-12:

Izithako: 1 ikomityi ye-oats egayiweyo ye-GF, i-1/2 yebhanana, i-1 tsp ye-cocoo powder, i-tahini e-1 emhlophe, i-2 tbsp yamanzi, Ipinki yetyuwa, 3 imihla ethambileyo. Imiyalelo: 1. Beka i-oven kwi-220 C. 2. Mash ibhanana. 3. Hlanganisa zonke izithako ndawonye kwisitya, kulula kakhulu ngezandla zakho. 4. Yenza iibhola ezincinci kwaye uzicinezele kwi-tray yokubhaka ngephepha lesikhumba. 5. Bhaka kwi-220 C malunga nemizuzu eyi-10-12.

Ibhotolo yamandongomane imifuno yelentile:

• Irayisi ebomvu
• 1/2 leek
• 1/2 encinci yekholifulawa
• Iimbotyi eziluhlaza
• /li>
• 1 i-clove yegalikhi
• 1/2-1 indebe ye-chestnuts
• I-1 inokuphekwa iilenti eziluhlaza
• 2 tbsp tamari
< li>1 tbsp iviniga yerayisi
• 3-4 ibhotolo yamandongomane
• 1/2 ikomityi yamanzi
• Ijusi yelamuni
• Iiflakes zeChili
• /li>
• Ityuwa eyongezelelweyo kunye nepepile emnyama

Ibha ye-tahini yetshokhokolethi:

Izithako: 1 ikomityi ye-oats egayiweyo ye-GF, i-2 tbsp yamanzi, i-1 1/2 ye-tahini emhlophe, Ipinki yetyuwa , I-pinch ye-cardamom, I-pinch ye-sinamon, i-3 idates ethambileyo. Isigqubuthelo setshokholethi: I-1 tsp ye-oyile yekhokhonathi, ingathathi hlangothi, i-1 tsp ye-cocoo powder, I-pinch ye-Nescafe caffeine free (ukhetho), Ipinki yetyuwa. Imiyalelo: 1. Xuba zonke izithako kwisitya ngezandla zakho (kungekhona ikhava yetshokolethi) 2. Bilisa amanzi kwaye unyibilikise ioyile yekhokhonathi kwindawo yokuhlambela amanzi. 3. Yongeza i-cocoa powder, ityuwa kunye ne-Nescafe, kwaye udibanise. 4. Cinezela inhlama ye-oat kwifom encinci kunye nephepha lesikhumba, kwaye ungeze ikhava yetshokolethi phezu kwayo. 5. Beka efrijini malunga nemizuzu engama-30 - iyure eli-1.

Iiresiphi zesonka sasimahla seGluten:

• Isonka se-Quinoa sisonka
• Isonka somnquma seRosemary
• Isonka seBeetroot walnut
• Isonka sekherothi esiswiti /li>
• Isonka seprotein yeChickpea
• Isonka se-Buckwheat oat