Ounjẹ owurọ

Bota Epa & Jam Oats Moju

Awọn eroja fun awọn ounjẹ 3:
1 1/2 cups (free-gluten) oats (360 ml)
1 1/2 cups (lactose-free) wara Greek kekere sanra (360 milimita / nipa 375g)
3 sibi sibi epa ti ko dun (Mo lo pb ti o jẹ 100% ti epa)
1 tablespoon maple omi ṣuga oyinbo tabi oyin
1 1/2 ago wara ti yiyan (360 milimita)

Fun eso didun kan chia jam:

1 1/2 cups / thawed firinini strawberries (360 milimita / nipa 250g)
2 irugbin chia sibi
teaspoon omi ṣuga oyinbo maple 1 tabi oyin

1. Ni akọkọ ṣe jam chia. Fọ awọn berries. Fi awọn irugbin chia ati omi ṣuga oyinbo maple kun ati ki o ru. Jẹ ki a ṣeto sinu firiji fun ọgbọn išẹju 30.
2. Nibayi dapọ gbogbo awọn eroja papo fun awọn oats moju. Jẹ ki a ṣeto sinu firiji fun ọgbọn išẹju 30.
3. Lẹhinna fi ipele ti awọn oats moju sinu awọn pọn tabi awọn gilaasi, lẹhinna kan Layer ti jam. Lẹhinna tun awọn ipele naa tun. Tọju ninu firiji flakes.

marinade adie:

oje ti 1 lemon, 3 tablespoons (ata ilẹ infused) epo olifi, 1 teaspoon dijon eweko, 1/2 - 1 teaspoon iyo, 1/2 teaspoon ata, 1/ 4-1/2 teaspoon ata ata

1. Illa gbogbo awọn eroja fun marinade papọ. Jẹ ki adie naa ṣan ninu firiji fun bii wakati kan.
2. Lẹhinna beki ni iwọn 200 Celsius / 390 ni Fahrenheit fun bii iṣẹju 15. Gbogbo awọn adiro yatọ, nitorina ṣayẹwo pe adie naa ti jinna ni kikun ki o si ṣe pẹ diẹ ti o ba nilo.

Ilana Wíwọ Kesari (eyi ṣe afikun):

2 ẹyin yolks, 4 anchovies kekere, 4 tablespoons lemon juices. , teaspoon dijon mustard 2, isokan iyo, pon ata dudu, 1/4 cup olifi (60 ml), 4 sibi grated parmesan, 1/2 cup yogurt Greek (120 ml)

1. Illa gbogbo awọn eroja papo ni idapọmọra.
2. Fipamọ sinu apoti / idẹ ti o ni afẹfẹ ninu firiji.

Ipanu

Amuaradagba Hummus & Awọn ẹfọ

Amuaradagba hummus giga (eyi ṣe nipa 4) Awọn ounjẹ: 1 le chickpeas (nipa 250g), 1 ago (lactose-free) warankasi ile kekere (nipa 200g), oje ti 1 lemon, 3 tablespoons tahini, 1 tablespoon ata ilẹ ti a fi epo olifi, teaspoon 1 ilẹ kumini, 1/2 teaspoon iyọ.

1. Fi gbogbo awọn eroja sinu idapọmọra ati ki o dapọ titi ọra-wara.
2. Kọ awọn apoti ipanu naa.

Alẹ

Eran Eran ara-ara Giriki, Rice ati Ẹfọ

1.7 lb. / 800 g eran malu ti o tẹ tabi adie ilẹ, opo 1 ti parsley, ge, 1 opo chives, ge, 120g feta, 4 sibi oregano, 1 - 1 1/2 teaspoon iyo, pọ ata, eyin 2.

Greek yogurt sauce:

< p>1 cup (lactose-free) yogurt Greek (240 ml/250g), sibi 3 ti a ge chives, 1 - 2 tablespoons oregano, 1 sibi ti o gbẹ, Basil gbigbẹ kan, oje lẹmọọn 1, pọn iyo & ata.

p>1. Illa gbogbo awọn eroja fun meatballs papọ. Yi lọ sinu awọn bọọlu.
2. Beki ni iwọn 200 celsius / 390 ni Fahrenheit fun awọn iṣẹju 12-15, tabi titi ti o fi jinna ni kikun.
3. E da gbogbo eroja papo fun obe yogo naa
4. Sin awọn boolu ẹran pẹlu iresi, saladi ti ara Greek ati obe naa.