Nokukurumidza, kungoita, kunwisa, uye kunyanya kukosha - kunonaka kwazvo!
1. Bhanana mumatutu eine peanut butter
Zvokudya, zvine simba uye zvinonaka. Kana iwe usingawani kuongororwa kwemashuta, hazvibatsiri, unogona kuzvitsiva nemafuta-mbiriso. Ita bhora shomanana bundu, uzviputire mumakeke maduku, fry kwemaminitsi mashoma kune rumwe rutivi. Ita bhenekeri bhenekeri neparanut butter kune rumwe rutivi, isa bhanana kune rumwe rutivi, gadzira rugwaro ugoisa muchoto, uchipfuta kusvika pamadhigirii 150 nemaminitsi 15-20. Apo iyo ndiro inotonhorera zvishoma, icheke nezvindori.
2. Michero ine hummus
Zvidyo mumitsara zvinoshanda chaizvo uye zvinotaridzika zvakanaka. Kubika hummus nemiriwo yaunoda:
- 1 inogona kubva kumapapiro akachengetwa;
- 1 clove of garlic;
- ¼ mukombe wamaorivhi;
- 2 tbsp. l. inonyorerwa muto wemononi;
- 2 tbsp. l. tahinas;
- ¼ tsp. chilli powder;
- Zvikamu gumi nezviviri zvaroti;
- 12 mapeji esirivha;
- 12 cherry tomato.
Miti yekutanga yechinomwe inosanganiswa uye inogadzirwa mu blender kune huwandu hwakawanda. Ichava inenge 4 servings. Isa zviduku zvishomanana zvemudmus pasi pegomba uye gadzira chidya nemiriwo.
3. Apple sandwiches ne almond mafuta uye granola
Ichi ndicho chiedza chakanaka uye chikafu chemasikati.
Zvisungo:
1 apula, cheka muzvindori; almond mafuta; granola.
Chimwe chidimbu cheapuro chinokonzerwa nemafuta nemafuta emuarmond uye inosaswa ne granola flakes. Pamusoro nechitsvuku cheapuro. Kana uchida, unogona kuita sandwich kaviri kana katatu.
4. Bhabheri mu yogurt
Gadzirirai kunakidza uku kuri nyore. Tora chirongo che yogurt uye ushambidze bhabheri. Micheka yakawanda inogadziriswa pamagetsi, ichidira mu yogurt uye zvinyoronyoro ikaisa pepa rebibi rakavharwa nechechi. Ingosvitsa zvinyoronyoro bhaji rinopinda mufiriji ugoisiya ikoko kweawa rinenge. Mushure mokunge makiroji anokwanisa kuendeswa kune chivharo chakavharidzirwa kana bhegi.
5. Fried chickpeas
Zvisungo:
- 2 makoti emakichipa emakwenzi;
- 2 tbsp. l. mafuta omuorivhi;
- seasonings kuvira.
Isai maharisheni patafura yebiki uye fry pa 170 degrees 45 maminitsi, kana kuti kusvikira yava crispy. Pakarepo mushure mekunge muwana chickpea - ichiri kupisa - gira mafuta nemafuta, kusvina pamwe nekugadzira zvinhu uye kugovana zvose zvakakwana. Zvakanakisisa kuva neshoko rinopisa uye kushanda patafura.
6. Chokoleti pudding ne avocado
Chocolate yakadaro yakakosha pudding iwe hauna kutongodya zvakare.
Zvisungo:
- 4 vakabereka avocadho;
- ¼ mukombe kokonati mukaka;
- 4 tbsp. l. cocoa powder;
- 3 tbsp. l. uchi;
- 50 g ye tsokolate yakasvibiswa;
- 2 tsp. vanilla;
- 1/8 tsp. munyu.
Gadzirai bundu uye bvisa ibwe, fungisisa uye geda mu blender. Wedzerai zvose zvakasara zvinoshandiswa pamatatata akasvibiswa uye ramba uchibatanidza. Iwe unogona kushumira pudding nekamu, confectionery powder uye zvimwe zvinowedzera kuvira.
7. Zvokudya zvinoputika pavanopisa
Pane vanokanganisa unogona kubika sandwiches chero ipi zvayo - nekisiki chechi uye maarmonds, somuenzaniso, kana uchi neapuro, kana newavocado, kana ma tomato neFeta cheese. Pakati pese, taurirai fantasy uye kuedza.
8. Chikwata chinokonzerwa ne granola uye blueberries
Zvisungo:
- 1 girazi rechando chine bherberries;
- 1 mukombe weGreek yogurt;
- 1 mukombe we granola;
- 1 tsp. agave nectar kana uchi.
Dzvinyirira majiroji uye uvatendere kuti vatange jisi duku. Isa mabharukeri mumvura yavo pachavo pazasi kwegiyo. Zvidururire kumusoro neGreek yoghurt, shandisa granola uye uzvishongedze nemaoko matsva. Usati washandiswa, ndiro yacho inogona kupiswa uye yakavhenganiswa.
9. Apulo ane uchi-yoghurt sauce
Zvisungo:
- 1 mukombe weGreek yogurt;
- 3 tbsp. l. peanut butter;
- 3 tbsp. l. uchi.
Sakanidza zvose zvinoshandiswa kusvikira zvinoshandiswa. Sungai mapapiro emaapuro, muidye mumuchero unoguma uye unakidzwe nekuvandudzwa kwechibereko chechibereko.
10. Kubata newacado
Mhosva iyo zvinoshandiswa nyore nyore zvinopa chikonzero chakaoma.
Kugadzirira ndiro yaunoda:
- ½ avocado;
- condiments;
- 1 tbsp. l. of olive oil.
Kuputika kunoputika kune gruel, kusanganisa ne seasonings uye butter and spread over on pre-fried bread in the toaster.
11. Broccoli inopisa mesi muto
Cшишиши C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C
Zvisungo:
- 1 tbsp. l. miso-paste;
- 1 tbsp. l. peanut butter;
- 1 tbsp. l. sesame mafuta;
- 1 tsp. rice vhiniga;
- 1 tsp. waini inotapira;
- 1 - 2 tbsp. l. mvura.
Broccoli wash, yakaoma uye igovane mu inflorescences. Vapfekedze kusvikira nyoro. Kugadzirira mucu, kusanganisa peanut butter, miso paste, sesame mafuta, vhiniga newaini. Wedzera mvura kana iwe uchida kuita kuti iwedzere mvura. Iyo ndiro yakagadzirira!
12. Mbeu yakakangwa
Mu mbeu dzepukkin, zvakawanda zvekushandisa microelements.
Zvisungo:
- 1 girasi yepukkin mbeu;
- ½ tsp. garlic powder;
- ½ tsp. salt;
- ¼ tsp. cayenne pepper;
- 1 tbsp. l. of olive oil.
Preheat oven kusvika kuzvidzoro 180. Muchidimbu, iyananidza mbeu nemafuta emuorivhi uye seasonings. Vagoveresa patafura yebibi uye uise muvheni kwemaminitsi 15. Usati washumira, ita kuti itonhorere.
13. Moto inoputika ne shirache
Iva wakagadzirira: iwe uchagara pairi nokukurumidza. Kuti ugadzire chikafu ichi, unongoda chibage chekudya kuti usaswe namafuta omuorivhi uye udire shirashi, kusanganisa zvakakwana uye kuisa kuputika mu microwave.
14. Yogiti yemagidhi ine chia mbeu
Zvisungo:
- Cшиши дшиши C д C Cши Cши д C Cши д C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C
- ½ cup kefir;
- 1 tbsp. l. uchi;
- Ши C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C
Mune imwe ndiro huru, funganya yoguro yeGreek ne kefir, uchi uye chia mbeu. Isai ndiro yacho kwemaminitsi makumi matatu mufiriji kuitira kuti mbeu idzi dzike, uye wowedzera chero chinhu chipi zvacho kuti uite - nuts, michero, citrus, chokoti, nezvimwewo.
Sandwiches of cucumber with cheese
Zvose zvinodiwa pakugadzirirwa kwekudya iyi ndeyokucheka cucumber muzvindori nekuisa pazvidimbu zvechizi. Ndizvo zvose!
16. Nhare dzesimba
Zvisungo:
- 1 mukombe wemazuva;
- ¼ mukombe weuchi;
- ¼ mukombe wekasi * kana maarondi emuorivhi;
- 1 mukombe wakakangwa nemaruva omuamanda;
- 1.5 makapu e oatmeal.
Pedza mazuva acho mu blender. Uchi huchidziya, funganya nevhuvhuti uye uzadze nemusi wemasikati. Wedzerai oats uye maarmond uye nzvimbo pane bhokiti. Isai mufiriji kana mufiriji kwemaminetsi gumi nemaminetsi makumi maviri nemakumi maviri, uye kana inenge yakanyorova, itai mutsara muduku. Chengetedza iyo ndiro mune mudziyo usina kuvhara.
17. Simba mabhola ne "Nutella"
Zvisungo:
- Ши C д C Cши C Cши C Cши C + Cши д C C C Cшиши C Cшиши C + C Cшиши C C C C C C C
- 2/3 mukombe weNutella;
- ½ cup coconut chips;
- ½ mukombe weuchi;
- ½ cup fried hazelnut;
- 2 tbsp. l. flax mbeu;
- 1 tbsp. l. chia mbeu;
- 2 tsp. vanilla;
- ½ tsp. munyu.
Sakanidza zvose zvinoshandiswa muzvokudya zvinoshandiswa kusvika pazvinoshandiswa uye uise mufiriji kwemaminitsi makumi matatu nemakumi matatu. Kana musanganiswa wakanyorova pasi, ugovane muzvikamu zviduku uye uite mabhora. Kubata kwakanaka kwakagadzirira, iwe unogona kuzvitengesa iwe nesimba!