• Izithako:
• 1 ikomityi ephekiweyo yequinoa
• 1/2 ikomityi yeyogathi yesiGrike
• 1/2 indebe amaqunube axutyiweyo (amaqunube, amaqunube, amaqunube)
• 1 icephe lobusi okanye isiraphu yemaple
• 1 icephe lembewu yechia
• 1/4 ikomityi yamantongomane anqunqiweyo (iialmonds, walnuts)
• 1/4 ithisipuni yesinamoni

Le recipe enempilo eneprotheyini yesidlo sakusasa ayimnandi nje kuphela kodwa ipakishwe ngezondlo ezibalulekileyo ukuqala usuku lwakho. Qala ngokudibanisa iquinoa ephekiweyo kunye neyogathi yamaGrike kwisitya. I-Quinoa yiprotheyini epheleleyo, iyenza ibe lukhetho oluhle kakhulu kwisidlo sakusasa esilungeleleneyo. Emva koko, yongeza amajikijolo adibeneyo ukuze uqhume i-flavour kunye ne-antioxidants. Thambisa umxube wakho ngobusi okanye isiraphu yemaple ngokwencasa yakho.

Ukwandisa ixabiso lesondlo, fafaza imbewu ye-chia ngaphezulu. Ezi mbewu zincinci zilayishwe ngefiber kunye ne-omega-3 fatty acids, ezinegalelo kwimpilo yakho iyonke. Musa ukulibala amantongomane aqoshiwe, ongeza i-crunch eyanelisayo kunye namafutha anempilo. Ukuze ufumane incasa eyongeziweyo, ufefe intwana yesinamoni, enokunceda ukulawula amanqanaba eswekile egazini.

Esi sakusasa asineprotein nje kuphela kodwa sikwangumxube ogqibeleleyo weekhabhohayikhabhu kunye namafutha asempilweni, oko kusenza ukhetho olufanelekileyo kuye nabani na ojonge ukugcina amanqanaba amandla yonke intsasa. Yonwabele le resiphi njengokhetho lwesidlo sakusasa olukhawulezayo oluneprotheyini eninzi enokulungiswa ngaphantsi kwemizuzu eli-10!