Ibhulakufesi: I-Oats Yobusuku Kashokoledi Ehlanganisiwe

• 1/2 indebe (i-gluten-free) oats (120 ml)
• 1 isipuni sembewu ye-chia
• isipuni esingu-1 sempushana kakhokho engenashukela
• 1/2 inkomishi yobisi olukhethwayo (120 ml)
• 1/2 inkomishi (i-lactose-free) amafutha aphansi ayogathi yesiGreki (120 ml)
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• 1/2 - 1 isipuni sesiraphu ye-maple / uju

Okugcotshwayo:

• amajikijolo akhethwayo

< p>1. Faka zonke izithako ku-blender bese uxuba kuze kube bushelelezi.

2. Thela embizeni futhi phezulu ngamajikijolo.

3. Vumela kufakwe efrijini okungenani amahora amabili noma ubusuku bonke.

Isidlo sasemini: I-Pesto Pasta Salad

Le recipe yenza cishe ukudla okungu-6.

Ukugqoka:

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• 1/2 inkomishi iyogathi yesiGreek (120 ml / 125g)
• 6 wezipuni pesto
• 2 u-anyanisi oluhlaza, oqoshiwe

• 1.1 lb. / 500g i-lentil/chickpea pasta
• 1.3 lb. / 600g utamatisi we-cherry
• 3.5 oz. / 100g i-arugula
• 7 oz. / 200g ama-mozzarella amancane

1. Pheka ipasta ye-lentil/chickpea ngokuvumelana nokupakishwa kwayo.

2. Hlanganisa i-pesto, iyogathi yesiGreek kanye no-anyanisi oluhlaza ndawonye.

3. Hlukanisa izingubo zibe izimbiza ezinkulu eziyisithupha.

4. Engeza i-pasta epholile, i-mozzarella, utamatisi we-cherry futhi okokugcina i-arugula.

5. Gcina efrijini.

6. Ngaphambi kokuphakela, vele uhlanganise zonke izithako.

Isnakhi: Amabhola Ephrotheni Ye-Peanut Butter

Lokhu kwenza ukulunywa okungaba ngu-12 futhi ukulunywa okubili kuyisiphakeli esisodwa:

li>1/2 inkomishi yebhotela lamakinati (120 ml)

• 2 wezipuni we-maple isiraphu noma uju
• 1/4 inkomishi (i-gluten-free) oat flour (60 ml)
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• 3/4 inkomishi ye-vegan bhotela ye-peanut butter enongwe ngamaprotheni (180 ml / cishe 90g / 3 scoops)
• 1/4-1/2 inkomishi yobisi olukhethwayo (60-120 ml)< /li>

1. Hlanganisa zonke izithako ndawonye; Ngincoma ukuthi wengeze ubisi oluncane kuqala bese wengeza olunye uma kudingeka. Uma ungenayo i-protein powder, ungakwazi esikhundleni sayo ufake ufulawa oat (sebenzisa 1/2 inkomishi yefulawa we-oat bese ushiya ngaphandle ubisi).

2. Gcina esitsheni esingangeni moya esiqandisini.

Isidlo sakusihlwa: Izindebe Zenkomo Ezilula Zase-Korea

Izithako zokuphakelwa okuyisithupha:

• 1.3 lb. / 600g yenyama yenkomo engenawo amafutha
• 5 u-anyanisi oluhlaza, oqotshiwe
• 1/3 inkomishi (i-gluten-free) isoso soy soy ephansi (80 ml)
• 2 wezipuni zoju / isiraphu ye-maple
• 3 amathisipuni amafutha esame
• 1/4 ithisipuni i-ginger egayiwe
• ucezu lukapelepele
• ucezu lwe-chili flakes
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Iphelezelwa irayisi eliphekiwe ne-broccoli eshisiwe.

1. Gcoba i-broccoli usebenzisa ipani noma isitimu.

2. Okwamanje, pheka irayisi.

3. Pheka inyama yenkomo egayiwe ize ibe nsundu ngokugcwele.

4. Endishini encane, hlanganisa ndawonye isoso yesoya, uju, uwoyela kasesame, ujinja, ama-chili flakes, nopelepele, bese uthela le ngxube epanini nenyama yenkomo egayiwe bese uyeke ukuba ibila cishe imizuzu emi-2.

5 . Hlukanisa inyama yenkomo, irayisi, ne-broccoli ezitsheni, phezulu no-anyanisi oluhlaza, bese ugcine esiqandisini.

6. Phinda ushise ku-microwave noma epanini ngaphambi kokukhonza. Uma uthanda, yiphake ngezaqathi ezisihliwe kanye nokhukhamba.