3 Bean Veggie Chili

• 1 ipepile yentsimbi ebomvu
• 1 itswele
• 1 ikomityi yekherothi iqhekeza
• 4 oz amakhowa diced encinci
• 2 iinkonkxa zeembotyi ezimnyama zikhutshiwe kwaye zihlanjululwe
• I-1 ingaba neembotyi zezintso zikhutshwe kwaye zihlanjululwe
• 1 ikomityi eyomileyo yeelentile ezibomvu zihlanjululwe/ zahlelwa
• ukhetho- 1/2 indebe yeprotheyini ye-pea eqoshiwe
• 2 tbsp umxube womgubo wetshili
• 1/2 tbsp i-arrbol powder okanye i-sub pinch ye-cayenne
• 2 tsp oregano
• 1 tsp umgubo wegalikhi
• 1 28 oz ikwazi ukutyunyuzwa iitumato
• 3 iikomityi ezingamanzi- Ndenze iikomityi ezi-2 zamanzi 1 ikomityi yomhluzi weveg
• ipinki yetyuwa ukungcamla i-1/2 tsp mhlawumbi ilungile kwabaninzi

Ukupheka ngoxinzelelo lwe-8 imizuzu ngokukhutshwa kwendalo- malunga neminye imizuzu engama-20

Buffalo Cauliflower Mac n Cheese

I-1/2 yentloko yecauliflower ebilayo isikwe ibe ngamaqhekeza. Xuba kunye ipasta ephekiweyo, icauliflower eshushu, inkukhu kunye nesosi yetshizi ye mac. xuba isosi eshushu kwincasa yakho. Xuba kakuhle uze ugalele epanini yokubhaka. phezulu ngesonka samasi kunye ne-drizzle nge-sauce eshushu ngakumbi. Bhaka ku-350 imizuzu engama-20 de i-cheese inyibilike. Ukuba usebenzisa i-vegan cheese, kungafuneka ugalele ubisi oluninzi ukuze itshizi inyibilike.

PB Akukho swekile iFakelwe iiKuki ezithambileyo

• 10 pitted dates medjool ifakwe emanzini abilayo imizuzu eli-10
• 2 tbsp ukufunxa ulwelo
• 1 tbsp imbewu yeflakisi yomhlaba
• 1 tsp i-vanilla extract
• 3 tbsp iprotein powder- Ndisebenzise iprotheni ye-pea ecacileyo okanye umgubo we-oat ophantsi
• 3/4 ikomityi yebhotolo yamandongomane
• 1/2 tsp isoda yokubhaka

Ukuba usebenzisa umgubo weprotheyini bhaka kwi-350 imizuzu eyi-10, ukuba awusebenzisi iprotheni engumgubo bhaka imizuzu eyi-13. mabaphole ngokupheleleyo phambi kokuphakelwa.