3 Bean Veggie Chili

• 1 upelepele obomvu
• 1 u-anyanisi
• 1 inkomishi ye-carrot shreds
• 4 oz amakhowe adayiwe amancane
• 2 amathini amabhontshisi amnyama akhanywa futhi ahashwa
• 1 ubhontshisi wezinso ungakhanywa futhi uhlanjululwe
• 1 inkomishi eyomile yamalentile abomvu ehlanziwe/ ahlungiwe
• ongakukhetha- 1/2 inkomishi yephrotheni yephizi
• 2 tbsp inhlanganisela ye-chili powder
• 1/2 tbsp i-arrbol chili powder noma ingcosana ye-cayenne
• 2 tsp oregano
• 1 isipuni sikagalikhi powder
• 1 28 oz ingagaya utamatisi
• 3 izinkomishi eziwuketshezi- Ngenze izinkomishi ezi-2 zamanzi inkomishi engu-1 yomhluzi wemifino
• ingcosana kasawoti ukunambitha 1/2 tsp cishe ilungele abaningi

Cindezela ukupheka amaminithi angu-8 ngokukhululwa kwemvelo- cishe amanye amaminithi angu-20

Buffalo Cauliflower Mac n Cheese

Ikhanda elingu-1/2 lekholifulawa elishisayo lisikwe izingcezu. Hlanganisa ndawonye i-pasta ephekiwe, ikholifulawa ephekiwe, inkukhu kanye nesoso ye-mac n cheese. gubungula isoso esishisayo ngokunambitha kwakho. Hlanganisa kahle bese uthela epanini lokubhaka. phezulu noshizi oshutshiwe bese uthela isoso eshisayo kakhulu. Bhaka ku-350 imizuzu engu-20 kuze kube ushizi uyancibilika. Uma usebenzisa ushizi we-vegan, kungase kudingeke ukuthi uthele ngobisi olwengeziwe ukuze ushizi uncibilike.

PB Awekho Amakhukhi Athambile Angeziwe Ushukela

• 10 pitted dates medjool ecwiliswe emanzini abilayo imizuzu engu-10
• 2 tbsp uketshezi lokucwilisa
• 1 tbsp imbewu yefilakisi egayiwe
• 1 tsp i-vanilla extract
• 3 tbsp protein powder- Ngisebenzise iphrotheni yephizi engenalutho noma ufulawa we-sub oat
• 3/4 inkomishi yebhotela lamantongomane
• 1/2 tsp i-baking soda

Uma usebenzisa i-protein powder bhaka ku-350 imizuzu engu-10, uma ungasebenzisi i-protein powder bhaka imizuzu engu-13. ziyeke zipholile ngokuphelele ngaphambi kokuphakela.