Ngokushesha, okulula, okunomsoco, futhi okubaluleke kakhulu - okuhlwabusayo kakhulu!
1. Ubhanana ema-tortillas ngebhotela le-peanut
Inhlanganisela yesidlo, inamandla nesinambithekayo. Uma ungatholi uvivinyo olukhethekile lwe-tortillas, akunandaba, ungayifaka esikhundleni semvubelo evamile. Yenza amabhola ambalwa wenhlama, uwagcobe ngamaqebelengwane amancane, gazinga imizuzu embalwa ngakwesinye icala. Khipha kancane ibhisikidi ngebhotela le-peanut ohlangothini olulodwa, ubeke ibhanana ngakolunye uhlangothi, ugobe umqulu bese uwubeka kuhhavini, uphethwe ngamagremu angu-150 imizuzu engu-15-20. Lapho isidlo sinciphisa kancane, sinqume ngamasongo.
2. Imifino ene hummus
Izitsha ezimbizeni zisebenza kakhulu futhi zibukeke zihle kakhulu. Ukupheka hummus ngemifino ozodinga:
- Ikhanda elilodwa lama-chickpeas akheniwe;
- I-clove ye-garlic;
- ¼ amafutha omnqumo wamafutha;
- 2 tbsp. l. ijusi lemonti elisha;
- 2 tbsp. l. i-tahinas;
- ¼ tsp. i-powder;
- Izingcezu ezingu-12 zesanqante;
- Iziqu eziyi-12 zesilimo esidliwayo esinamagatsha anamanzi;
- 12 cherry utamatisi.
Izithako eziyisikhombisa zokuqala zixutshwe futhi zixubene emgqonyeni ohlangene. Kuzoba cishe ama-4 ama-servings. Beka izinkezo ezimbalwa ze-hummus phansi kommbila bese uhlobisa isitsha ngemifino.
3. Ama-sandwich e-Apple ane-almond nama-granola
Lesi yisidlo sakusihlwa esihle futhi esihle.
Izithako:
1 apula, uthathe izindandatho; amafutha om-alimondi; i-granola.
I-apple eyodwa yama-apula ngokukhululeka ngamafutha ngamafutha e-alimondi bese ufafaza ama-granola flakes. Phezulu ngendwangu ye-apula. Uma ufisa, ungenza isangweji lesithathu noma ngisho nesithathu.
4. Ama-blueberries e-yogurt
Lungiselela lokhu kudla okulula kakhulu. Thatha imbiza ye-yogurt bese ugeza ama-blueberries. Amajikijolo athwala ama-toothpicks, adibanise kwi-yogurt futhi ngokucophelela abeka iphepha lokubhaka eligcwele isikhumba. Vele uthumele i-baking sheet ngomusa bese uyishiya lapho okungenani ihora. Ngemuva kwamajikijolo angadluliselwa kwisitsha noma esikhwameni.
5. Ama-chickpeas othosiwe
Izithako:
- Amathini angama-chickpeas akheniwe;
- 2 tbsp. l. amafutha omnqumo;
- izinkinobho zokunambitha.
Beka ubhontshisi emgodini wokubhaka bese ufaka emaminithini angu-170 degrees 45, noma aze abe crispy. Masinyane emva kokuthola i-chickpea - isashisa - igcoba ngamafutha omnqumo, ufafaze ngezimpande futhi uhlanganise konke kahle. Kungcono ukuba nesidla esishisayo bese ukhonza etafuleni.
6. I-pudding ye-chocolate ne-avocado
I-chocolate pudding enjalo ewusizo awudingi udle okwamanje.
Izithako:
- Ama-avocad 4 avuthiwe;
- Ubisi lwamakhokhamathi angu-¼;
- 4 tbsp. l. i-cocoa powder;
- 3 tbsp. l. uju;
- 50 g we ushokoledi omnyama ocibilikile;
- 2 tsp. i-vanilla;
- I-1/8 tsp. usawoti.
I-avovoc peel bese ususa itshe, nquma kahle futhi ugaye ku-blender. Engeza zonke izithako ezisele kumazambane ahlambulukile bese uqhubeka nokuxuba. Ungakhonza i-pudding nge-ukhilimu, i-confectionery powder nezinye izithasiselo ukunambitha.
7. Ukunambitheka kwabakwa-crackers
Kulabo abaphanga ungakwazi ukupheka noma yikuphi ukudla kwe-sandwich - nge-kiriki ushizi nama-alimondi, isibonelo, noma uju ne-apula, noma nge-avocado, noma utamatisi no-Feta ushizi. Ngokuvamile, vula amafantasy nokuhlola.
8. Yoghurt parfait nge granola kanye blueberries
Izithako:
- 1 ingilazi yama-blueberries efriziwe;
- 1 inkomishi yogurt yamaGreki;
- 1 indebe ye-granola;
- 1 tsp. i-agave nectar noma uju.
Ukuqeda amajikijolo bese uvumela ukuba baqale ijusi elincane. Beka ama-blueberries emanzini abo phansi kwesitsha. Thele phezulu nge-yoghurt yesiGreki, uthele i-granola bese uhlobisa ngamajikijolo amasha. Ngaphambi kokusetshenziswa, isidlo singenziwa sikhanyiswe futhi sixutshwe.
9. Ama-apula ane-honey-yoghurt sauce
Izithako:
- 1 inkomishi yogurt yamaGreki;
- 3 tbsp. l. ibhotela le-peanut;
- 3 tbsp. l. uju.
Hlanganisa zonke izithako kuze kube bushelelezi. Hlanganisa ama-apple tincetu, uwafake ku-sauce ephumela futhi ujabulele ukunambitheka okuthuthukisiwe kwesithelo.
10. I-toasts ne-avocado
Icala lapho izithako ezilula zinikeza umphumela onzima.
Ukulungisa isidlo ozodinga:
- I-avocado ½;
- i-condiments;
- 1 tbsp. l. wamafutha omnqumo.
I-avovoc echotshoza ku-gruel, hlanganisa ne-seasonings ne-bhotela futhi usakaze ngesinkwa sangaphambi kokuthosiwe ku-Toaster.
11. I-Broccoli igcwele umsizi we-miso
Lena enye indlela yokupheka i-broccoli.
Izithako:
- 1 tbsp. l. miso-unamathisele;
- 1 tbsp. l. ibhotela le-peanut;
- 1 tbsp. l. amafutha esisame;
- 1 tsp. irayisi irayisi;
- 1 tsp. iwayini elimnandi;
- 1 - 2 tbsp. l. amanzi.
I-broccoli yageza, eyomile futhi yahlukana ibe yi-inflorescences. Zipheke kuze kube ngethenda. Ukuze ulungise isoso, xuba ibhotela le-peanut, i-miso unamathisele, i-sesame yamafutha, uviniga newayini. Engeza amanzi uma ufuna ukwenza uketshezi oluthe xaxa. Isitsha silungile!
12. Imbewu yezinkuni ezithosiwe
Embewu ye-ithanga, iningi lezinhlamvu eziwusizo.
Izithako:
- 1 ingilazi yembewu yamathanga;
- ½ tsp. i-garlic powder;
- ½ tsp. usawoti;
- ¼ tsp. i-cayenne pepper;
- 1 tbsp. l. wamafutha omnqumo.
Preheat ovini kuya degrees 180. Esitsheni, hlanganisa imbewu ngamafutha omnqumo kanye nemikhosi. Abanikeze emgodini wokubhaka bese ufaka kuhhavini imizuzu engu-15. Ngaphambi kokukhonza, phumula.
13. I-hot popcorn ene-shirache
Yilungele: uzohlala kuyo ngokushesha kakhulu. Ukupheka lesi sitsha, udinga nje izinhlamvu zommbila ukuze ufafaze ngamafutha omnqumo bese uthele i-shirashi, uhlanganise kahle bese ubeka ukuqhuma ube yi-microwave.
14. I-yoghurt yamandla anezinhlamvu ze-chia
Izithako:
- 1 inkomishi yogurt yamaGreki;
- ½ inkomishi kefir;
- 1 tbsp. l. uju;
- Imbewu ye-chicken ye-¼.
Esikhathini esisodwa esikhulu, hlanganisa i-yogurt yamaGreki nge-kefir, uju kanye nembewu ye-chia. Beka isidlo ngamaminithi angu-30 esiqandisini ukuze imbewu ivule, bese ufaka noma yikuphi ukugxilisa ukunambitha - amantongomane, izithelo, i-citrus, ushokoledi, njll.
Amaswidi ama ikhukhamba nge ushizi
Konke okudingekayo ukulungiswa kwalesi sidlo ukusika ikhukhamba emasongweni bese uyiphakamisa ngezinhlamvu zomuthi ushizi. Yilokho konke!
16. Imishanguzo yamandla
Izithako:
- 1 indebe yamalanga;
- ¼ indebe yobusi;
- ¼ indebe yesikhuni noma amafutha e-alimondi;
- 1 inkomishi eboshwe ama-alimondi achotshoziwe;
- 1.5 izinkomishi ze-oatmeal.
Qedela izinsuku ku-blender. Uju olufudumeleyo, hlanganisa ibhotela le-peanut bese ugcwalisa ngezinhlanganisela zamadethi. Engeza ama-oats nama-alimondi kanye nendawo endaweni yokubhaka. Faka ubukhulu esiqandisini noma efrijini imizuzu engu-15 - 20, futhi uma ipholile, uthathe ama-rectangles amancane. Gcina isidlo esitsheni esingenalutho.
17. Amageyimu wamandla ane "Nutella"
Izithako:
- 1.5 izinkomishi ze-oatmeal;
- 2/3 indebe ye-Nutella;
- ½ izinkomishi zekhanda kakhukhunathi;
- ½ inkomishi yobusi;
- ½ indebe ye-hazelnut ethosiwe;
- 2 tbsp. l. imbewu yefilakisi;
- 1 tbsp. l. imbewu ye-chia;
- 2 tsp. i-vanilla;
- ½ tsp. usawoti.
Hlanganisa zonke izithako ku-processor yokudla uze ubushelelezi bese ufaka esiqandisini imizuzu engama-30 kuya kwengu-60. Uma ingxube ibisihlile, yihlukanise zibe izingxenye ezincane bese udala amabhola. Ukwelashwa okuwusizo kulungele, ungakwazi ukuzikhokhela ngamandla!