2 wezipuni tahini emhlophe 3 wezipuni ibhotela yemvelo yamakinati 2 wezipuni isiraphu ye-maple 3 tbsp i-vanilla protein powder (i-sub with groundflax noma i-oat flour) ingcosana kasawoti 2 ½ tbsp cocoa powder unsweetened. Qaphela: ukungasebenzisi i-protein powder kungase kwenze lokhu kungabi mnandi kancane, ukuhlola ukunambitheka futhi uzizwe ukhululekile ukwengeza enye i-tsp yesiraphu. phaka: izitsha zeyogathi izitsha ze-smoothie izitsha zokusanhlamvu noma ugoqe ube yizinhlamvu ezincane ukuze uzidlele → ~ 3-4 ukudla, hlala uvaliwe efrijini kuze kube iviki 1 350g-500g amazambane, diced (12.3oz-17.6oz NOMA roughy 1 phawundi) ~ 1 tbsp amafutha veg ingcosana kasawoti generous (isibonelo: ideshi ngayinye i-paprika, i-turmeric, upelepele omnyama, i-chili powder) 1 ikani likabhontshisi omnyama 2 ushizi we-vegan we-vegan 2 u-anyanisi wasentwasahlobo 1 tbsp i-sriracha noma i-ketchup 6-8 i-tortilla emaphakathi hummus ingane yesipinashi → ikhiqiza okugoqiwe okungu-6-8, kuye ngokusonga 5-6 wezipuni zikafulawa werayisi ingcosana kasawoti yesinamoni, i-cardamom (uma uthanda) 1 inkomishi (240ml) amanzi okuchaphaza kobisi olungelona lobisi ukulungisa ukungaguquguquki kwe-1-2 tsp sweetener (maple isiraphu njll) → phehla amakhaza kuze kuphele izigaxa → yibilise, ugoqe ngokucophelela → pheka phakathi kuze kube uqweqwe olujiyile: ipheya elingu-1, isipuni esingu-1 ibhotela le-vegan udeshi wesinamoni ama-walnuts ambalwa, ugayiwe. → inikeza 1