Ngokukhawuleza, ngokukhawuleza, okunondlayo, kunye neyona nto ibalulekileyo - enhle kakhulu!
1. Ibhanana kwiettillas nge bhotela
Ukutya, inomdla kunye nenoncoko. Ukuba awufumani uvavanyo olukhethekileyo lweettilitra, akukhathazeki, ungayifaka endaweni yesinkwa esivamile. Yenza iibhola ezimbalwa zenhlama, zifake kwiinqebengwana ezincinci, ufune ukunqanda imizuzu emibini kwicala ngalinye. Ubomvu obomvu bhisikidi ngebhanti ye-peanut kwelinye icala, ubeke ibhanana ngapha nangapha, uqhube umqulu uze uyibeke ehovini, uphelelwe ngama-degrees ama-150 ukuya kwemizuzu eyi-15-20. Xa isitya sipholile, sinqumle ngamasongo.
2. Imifuno ene-hummus
Izitya kwiimbiza zisebenza kwaye zikhangeleka zihle. Ukupheka i-hummus nemifuno oyifunayo:
- I-1 inokukhutshwa kwamakhakhamba asemathinini;
- 1 clove yegalikhi;
- ¼ yeoli yeoli;
- 2 tbsp. l. ijusi ye-lemon;
- 2 tbsp. l. tahinas;
- ¼ tsp. powder;
- Iziqwenga ezili-12;
- Iziqu ezili-12 zesityambo;
- 12 iitamatisi ezinomdla.
Izithako zokuqala eziyisixhenxe zixutywe kwaye zixhomekeke kwi-blender ukuya kwinqanaba elifanayo. Kuya kuba malunga ne-4 servings. Beka iipuni ezimbalwa ze-hummus phantsi kwebhodi uze uyihobe isitya kunye nemifuno.
3. I-Apple sandwich ngeoli ye-almond kunye ne-granola
Oku kukukhanya okumangalisayo kunye nentliziyo yokutya.
Izithako:
1 i-apula, unqunyulwe kwiisondo; olimondi; granola.
Elinye iqhekeza le-apula ngokugcoba ngeoli le-almond kunye nokufafaza igranola. Phezulu ngeqhekeza le-apula. Ukuba unqwenela, unokwenza i-sandwich kabini okanye yesithathu.
4. Ama-blueberries kwi yogurt
Lungiselela oku kudla okulula kakhulu. Thatha ingxube ye yogurt kwaye uhlambulule ama-blueberries. Iibhereji zithintela ama-toothpicks, zidibanise kwi-yogurt kwaye zibeka ngokukhawuleza iphepha lokubhaka elihlanganiswe ngesikhumba. Ngenisa ngokukhawuleza iphepha lokubhaka kwifriji uze ushiye apho ubuncinane iyure. Emva kokuba amajikijolo angadluliselwa kwisitya okanye uphawu.
5. Ama-chickpeas atsiweyo
Izithako:
- Amanqana a-2 ama-chickpeas anxiweyo;
- 2 tbsp. l. ioli;
- iziphumo zokutya.
Beka iiembotyi kwi-tray yokubhaka kunye nefri kuma-170 degrees 45 imizuzu, okanye ade ahlaziye. Ngokukhawuleza emva kokuba ufumane i-chickpea - ishushu - ityebe ngeoli yeoli, ufefe kunye ne-seasonings udibanise yonke into. Kulungile ukuba ne-snack eshushu kwaye usebenze kwitafile.
6. I-pudding nge-avocado
I-chocolate-pudding enobusika enjalo awunayo isidlo.
Izithako:
- 4 avocados ezivuthiweyo;
- Ubisi lobisi lwekotonti;
- 4 tbsp. l. i-cocoa powder;
- 3 tbsp. l. ubusi;
- 50 g ye tshokolethi emnyama;
- 2 tsp. vanilla;
- 1/8 tsp. ityuwa.
I-avovoc peel uze ususe ilitye, ucoce ngokukhawuleza uze ugaye kwi-blender. Yongeza zonke izithako eziseleyo kwiipatata ezihlambulukileyo kwaye ziqhubeke nokudibanisa. Unako ukukhonza i-pudding nge-cream, i-confectionery powder kunye nezinye izithako ukunambitha.
7. Ukunyuselwa kwabakhanki
Kubabhiqizi unokupheka nayiphi na i-sandwiches - kunye ne-cream kisi kunye ne-alimondi, umzekelo, okanye nobusi kunye ne-apula, okanye ne-avocado, okanye iitamatayi kunye ne-Feta ushizi. Ngokuqhelekileyo, velisa iifantasy nokuzama.
8. Yoghurt parfait nge granola kunye ne-blueberries
Izithako:
- 1 iglasi yeblueberries efriziwe;
- 1 indebe yeg yogurt;
- 1 indebe yegranola;
- 1 tsp. i-agave nectar okanye ubusi.
Ukuhluthwa amajikijolo kwaye uvumele ukuba baqale ijusi encinane. Beka i-blueberries kwijusi yawo phantsi kwephepha. Thele phezulu ngegriki yegriki, uthele igranola uze uyihobise ngamabhanki amnandi. Ngaphambi kokusetyenziswa, isidlo sinokukhupha kwaye sidibaniswe.
9. Ii-aples ezinobusi-i-yoghurt sauce
Izithako:
- 1 indebe yeg yogurt;
- 3 tbsp. l. ibhotela;
- 3 tbsp. l. nobusi.
Hlanganisa zonke izithako kude kube lula. Hlanganisa iiplisi ze-apple, ziwudle kwi-sauce ephumele kwaye ujabulele ukuphuculwa kweso siqhamo.
10. Ukuguqula i-avocado
Iimeko apho izithako ezilula zinika umphumo onzima.
Ukulungiselela isitya oya kuyidinga:
- ½ i-avocado;
- idididi;
- 1 tbsp. l. yeoli yeoli.
I-avovoc ishicilela kwi-gruel, xuba kunye ne-seasonings kunye ne-bhotela kwaye usasaze kwisonka esandulelwe ngumbonakalo kwi-toaster.
11. I-broccoli igxobhoze nge-miso sauce
Le yindlela enye yokupheka i-broccoli.
Izithako:
- 1 tbsp. l. miso-unamathisele;
- 1 tbsp. l. ibhotela;
- 1 tbsp. l. ioli ye sesame;
- 1 tsp. irayiniga;
- 1 tsp. iwayini ecolileyo;
- 1 - 2 tbsp. l. amanzi.
Ukuhlamba i-Broccoli, eyomileyo kwaye yahlula kwi-inflorescences. Ukupheka de ibe ithenda. Ukulungiselela i-sauce, udibanise ibhotela ye-peanut, i-miso unamathela, i-sesame ioli, iviniga newayini. Yongeza amanzi ukuba ufuna ukuyenza ibe luninzi. Isitya sikulungele!
12. Imbewu yeenkuni ezomileyo
Kwiimbewu zempompo, ezininzi ezininzi ezinokusetyenziswa.
Izithako:
- 1 ingilazi yembewu yeempukane;
- ½ tsp. powder;
- ½ tsp. usawoti;
- ¼ tsp. cayenne pepper;
- 1 tbsp. l. yeoli yeoli.
Ukucwilisa i-oven ukuya kuma-degrees ayi-180. Kwisitya, udibanise imbewu kunye neoli yeoli kunye nexesha lexesha. Basabalalisa kwi-tray yokubhaka uze ufake efayini imizuzu eyi-15. Ngaphambi kokukhonza, pholisa.
13. Ama-popcorn ashushu kunye ne-shirache
Yilungele: uya kuhlala kuyo ngokukhawuleza. Ukupheka le ngqungquthela, kufuneka nje ukuba ufefe ngeoli yeoli kunye nokuthulula i-shirashi, udibanise ngokucacileyo kwaye ubeke umbane kwi microwave.
14. Amandla kagesi kunye ne-chia grains
Izithako:
- 1 indebe yeg yogurt;
- ½ indebe kefir;
- 1 tbsp. l. ubusi;
- Imbewu ye-chii ye-chia.
Kwisitya esinye esikhulu, xuba i yogurt yesiGrike kunye ne-kefir, inyosi kunye ne-chia imbewu. Beka isidlo imizuzu engama-30 kwiqrijini ukuze imbewu ikhule, kwaye yongeza nayiphi na into yokugcoba - inantambo, izithelo, i-citrus, i-chocolate, njl njl.
Iiskitshi zekhukhamba ngeeshizi
Konke okufunekayo ekulungiseleleni kwesi sidlo kukukunqanda ikhukhamba kwiindandatho kwaye ukupaka ngeeqhekeza zeshizi. Yikho konke!
16. Imigangatho yamandla
Izithako:
- 1 indebe yemihla;
- ¼ indebe yobusi;
- ¼ indebe yesikhonkco okanye ioli ye-almond;
- Ikomityi ye-1 igalelwe i-almond;
- 1.5 iikomityi ze-oatmeal.
Ukugqiba imihla kwi-blender. Uju olufudumeleyo, xuba nebhokisi ibhotela uze uzalise umxube wemihla. Yongeza ii-oats kunye nee-alimondi kunye nendawo kwindawo yokubhaka. Beka ubunzima kwifriji okanye efrijini imizuzu eyi-15 ukuya kwe-20, kwaye xa ipholile, yinqumle emacaleni amancinci. Gcina isitya kwisitya sokukhupha.
17. Iibhola zamandla kunye ne "Nutella"
Izithako:
- 1.5 iikomityi ze-oatmeal;
- 2/3 indebe yeNutella;
- ½ indebe yekotonti;
- ½ inkomishi yobusi;
- ½ indebe edikiweyo i-hazelnut;
- 2 tbsp. l. imbewu yefeksi;
- 1 tbsp. l. imbewu ye-chia;
- 2 tsp. vanilla;
- ½ tsp. ityuwa.
Hlanganisa zonke izithako kwi-processor yokutya uze udibanise kwaye ufake efrijini imizuzu engama-30 ukuya kwiminyaka engama-60. Xa umxube sele ucolile, uwahlule ube ngamaqhezu amancinci uze wenze iibhola. Ukuphathwa okufanelekileyo kuyilungile, unokuzihlawula ngamandla!