Ibhulakufesi

I-Peanut Butter & Jam Overnight Oats

Izithako zokuphakelwa okungu-3:
1 1/2 izinkomishi (i-gluten-free) oats (360 ml)
1 1/2 izinkomishi (i-lactose-free) amafutha aphansi ayogathi yesiGreek (360 ml / cishe 375g)
3 wezipuni bhotela lamantongomane elingaswidiwe (ngisebenzisa i-pb eyenziwe ngo-100% ngamakinati)
isipuni esingu-1 isiraphu ye-maple noma uju
1 1/2 izinkomishi zobisi olukhethwayo (360 ml)

Okwejamu ye-chia ye-strawberry:

1 1/2 izinkomishi / ama-strawberry aqandisiwe ancibilikisiwe (360 ml / cishe 250g)
2 wezipuni imbewu ye-chia
1 ithisipuni yesiraphu ye-maple noma uju

1. Okokuqala yenza i-chia jam. Hlaba amajikijolo. Engeza imbewu ye-chia nesiraphu ye-maple bese ugoqa. Kubeke efrijini imizuzu engama-30.
2. Phakathi naleso sikhathi, hlanganisa zonke izithako ndawonye ukuze uthole ama-oats asebusuku. Kubeke efrijini imizuzu engama-30.
3. Bese wengeza ungqimba lwama-oats ebusuku ezitsheni noma izibuko, bese ungqimba lwe-jam. Bese uphinda izendlalelo. Gcina efrijini.

Isidlo sasemini

Izimbiza Zesaladi zika-Caesar

Ngokuphakelwa okune okudingayo: amabele enkukhu angu-4, amaqanda angu-4, ingxube ye-lettuce, i-kale, ne-parmesan ama-flakes.

Inkukhu ye-marinade:

ijusi kalamula ongu-1, izipuni ezi-3 (i-garlic efakwe) amafutha omnqumo, isipuni esingu-1 se-jon mustard, 1/2 - 1 ithisipuni kasawoti, 1/2 ithisipuni kapelepele, 1/ 4-1/2 isipuni se-chili flakes

1. Hlanganisa zonke izithako ze-marinade ndawonye. Vumela inkukhu ukuthi ihambe efrijini cishe ihora elingu-1.
2. Bese ubhaka ku-200 degrees Celsius / 390 ku-Fahrenheit cishe imizuzu engu-15. Wonke amahhavini ahlukile, ngakho hlola ukuthi inkukhu iphekwe ngokugcwele futhi ubhake isikhathi eside uma kudingeka.

Iresiphi Yokugqoka KaKesari (lokhu kwenza okwengeziwe):

2 izikhupha zamaqanda, 4 anchovies amancane, 4 wezipuni ijusi kalamula. , 2 amathisipuni i-jon mustard, ingcosana kasawoti, ingcosana kapelepele omnyama, 1/4 inkomishi yamafutha omnqumo (60 ml), izipuni ezingu-4 zeparmesan egayiwe, 1/2 inkomishi iyogathi yesiGreki (120 ml)

1. Hlanganisa zonke izithako ku-blender.
2. Gcina esitsheni/ejekeni ebamba umoya efrijini.

Ukudla okulula

I-High-protein Hummus & Veggies

High-protein hummus (lokhu kwenza cishe ama-4 ukudla): 1 can chickpeas (cishe 250g), 1 inkomishi (lactose-free) cottage cheese (cishe 200g), ujusi 1 lemon, 3 wezipuni tahini, 1 isipuni garlic efafazwe amafutha omnqumo, 1 ithisipuni ikhumini emhlabathini, 1/2 ithisipuni usawoti.

1. Faka zonke izithako ku-blender bese uxuba kuze kube ukhilimu.
2. Yakha amabhokisi okudla okulula.

Isidlo

Ama-Meatballs, Ilayisi nemifino yesitayela sesiGreki

1.7 lb. / 800 g yenyama yenkomo egayiwe noma yenkukhu egayiwe, isixha esingu-1 ka-parsley, oqoshiwe, isixha se-chive esingu-1, oqoshiwe, 120g feta, 4 wezipuni oregano, 1 - 1 1/2 ithisipuni kasawoti, ingcosana kapelepele, amaqanda ama-2.

Isosi yeyogathi yesiGreek:

< p>1 inkomishi (engenayo i-lactose) iyogathi yesiGreek (240 ml / 250g), izipuni ezi-3 ze-chive eqoshiwe, 1 - 2 wezipuni i-oregano, isipuni esingu-1 esomisiwe se-basil, isipuni esingu-1 sikalamula, ingcosana kasawoti kanye nopelepele.

< p>1. Hlanganisa zonke izithako ze-meatballs ndawonye. Jikela emabholeni.
2. Bhaka ku-200 celsius degrees / 390 ku-Fahrenheit imizuzu engu-12-15, noma kuze kuphekwe ngokuphelele.
3. Hlanganisa zonke izithako ndawonye zesosi yeyogathi.
4. Phaka ama-meatballs ngerayisi, isaladi yesitayela sesiGreki kanye nesoso.