Nan da nan, sauƙi, m, kuma mafi mahimmanci - sosai dadi!
1. Baya a cikin tortillas tare da man shanu
Dietary, mai ƙarfi da kuma dadi hade. Idan ba ku sami gwaji na musamman ga tortillas ba, ba kome ba, zaka iya maye gurbin shi tare da yisti mai yisti. Yi wasu kwasfa na kullu, mirgine su cikin kananan wuri, toya don 'yan mintoci kaɗan a kowane gefe. Gishiri mai laushi da bishiya tare da man shanu na cokali a gefe ɗaya, sanya banana a gefe ɗaya, mirgine da takarda kuma saka shi a cikin tanda, mai tsanani zuwa 150 digiri na 15-20 minutes. Lokacin da tasa ke da sanyi, yanke shi da zobba.
2. Kayan lambu tare da taushi
Yi jita-jita a cikin kwalba suna da amfani kuma suna da kyau sosai. Don dafa abinci tare da kayan lambu za ku buƙaci:
- 1 gwangwani na gwangwani;
- 1 albasa tafarnuwa;
- ¼ kofin man zaitun.
- 2 tbsp. l. sabo mai ruwan 'ya'yan itace da aka squeezed ruwan' ya'yan itace;
- 2 tbsp. l. tahinas;
- ¼ tsp. chilli foda;
- 12 sassa na karas;
- 12 stalks na seleri;
- 12 ceri tumatir.
Abubuwa bakwai na farko sun hade da ƙasa kuma suna cikin ƙasa a cikin wani nau'i mai kama da juna. Zai zama kamar 4 servings. Saka 'yan spoons of hummus a kasa na gilashi kuma yi ado da tasa tare da kayan lambu.
3. Sandwiches Apple tare da almond man da granola
Wannan shine haske mai ban mamaki da abincin rana.
Sinadaran:
1 apple, a yanka a cikin zobba; almond mai; granola.
Ɗaya daga cikin sassan apple na karimci man shafawa da almond mai kuma yayyafa shi da granola flakes. Top tare da wani apple. Idan ana so, za ka iya yin sau biyu ko ma ma'anin gurasa guda uku.
4. Blueberries a yogurt
Shirya wannan dadi yana da sauqi. Dauki kwalban yogurt da wanke blueberries. Berries a kan tsalle-tsalle, tsoma cikin yogurt kuma a kwantar da takarda da aka rufe da takarda. Sai kawai a sauƙaƙe sanya takardar yin burodi a cikin daskarewa kuma bar shi a can don akalla awa daya. Bayan ana iya canjawa da berries zuwa akwati da aka rufe ko jaka.
5. Gurasa
Sinadaran:
- 2 gwangwani na chickpeas gwangwani;
- 2 tbsp. l. man zaitun.
- kayan yaji don dandana.
Sanya wake a kan wani abincin burodi da kuma fry a 170 digiri 45 da minti, ko har sai sun zama m. Nan da nan bayan ka samu chickpea - har yanzu zafi - man shafawa da shi da man zaitun, yayyafa da seasonings kuma Mix duk abin da sosai. Zai fi dacewa da jin dadi da kuma ci gaba da aiki a teburin.
6. Cikakken cakulan da avocado
Irin wannan amfani cakulan pudding ba dole ba ku ci duk da haka.
Sinadaran:
- 4 cikakke avocados;
- ¼ kofin kwakwa madara;
- 4 tbsp. l. koko foda;
- 3 tbsp. l. zuma;
- 50 g na melted duhu cakulan;
- 2 tsp. vanilla;
- 1/8 tsp. gishiri.
A kwasfa kwakwalwa da cire dutse, yankakke da kuma karawa a cikin wani zane. Ƙara dukkan sauran sinadaran da suka rage a dankali da kuma ci gaba da haɗuwa. Zaka iya bauta wa pudding tare da cream, confectionery foda da wasu Additives dandana.
7. Gurasa a kan crackers
A kan ƙwanƙwasa za ku iya dafa kowane sandwiches - tare da cuku da almonds, misali, ko tare da zuma da apple, ko tare da avocado, ko tare da tumatir da cuku. Gaba ɗaya, nuna ra'ayi da gwaji.
8. Yoghurt parfait tare da granola da blueberries
Sinadaran:
- 1 gilashi na blueberries;
- 1 kofin Greek yogurt;
- 1 kofin na granola;
- 1 tsp. agave nectar ko zuma.
Defrost da berries kuma ba su damar fara dan kadan ruwan 'ya'yan itace. Sanya blueberries a cikin ruwan 'ya'yan itace a kan kasan akwati. Zuba shi a saman tare da Girkanci yoghurt, zuba granola kuma yi ado tare da sabo ne berries. Kafin amfani, ana iya sanyaya da tasa.
9. Apples tare da zuma-yoghurt miya
Sinadaran:
- 1 kofin Greek yogurt;
- 3 tbsp. l. gyada man shanu;
- 3 tbsp. l. zuma.
Mix dukkan sinadaran har sai da santsi. Yanka apple ta yanka, dunkuma su cikin abincin sauya kuma ku ji dadin dandano 'ya'yan itace.
10. Toasts tare da avocado
Shari'ar inda sauƙaƙe mai sauƙi ke ba da sakamako mai wuya.
Don shirya tasa za ku buƙaci:
- ½ shakatawa;
- condiments;
- 1 tbsp. l. na man zaitun.
Avocado murkushe zuwa gruel, Mix tare da seasonings da man shanu da kuma shimfiɗa a kan pre-soyayyen burodi a cikin gishiri.
11. Broccoli ta shafe tare da miso miya
Wannan wata hanya ce ta dafacciyar broccoli.
Sinadaran:
- 1 tbsp. l. miso-manna;
- 1 tbsp. l. gyada man shanu;
- 1 tbsp. l. sesame man;
- 1 tsp. shinkafa vinegar;
- 1 tsp. ruwan inabi mai dadi;
- 1 - 2 tbsp. l. ruwa.
Broccoli wanke, bushe kuma ya raba cikin inflorescences. Cook su har sai da taushi. Don shirya miya, haɗa man shanu mai haya, miso manna, sesame man, vinegar da giya. Ƙara ruwa idan kuna son yin shi da ruwa. A tasa a shirye!
12. Fried kabewa tsaba
A cikin kabeji tsaba, da yawa amfani da microelements.
Sinadaran:
- 1 gilashin kabewa tsaba;
- ½ tsp. tafarnuwa foda;
- ½ tsp. salts;
- ¼ tsp. cayenne barkono;
- 1 tbsp. l. na man zaitun.
Yi la'akari da tanda zuwa 180 digiri. A cikin kwano, hada tsaba tare da man zaitun da kayan yaji. Ka rarraba su a kan tukunyar burodi da kuma sanya a cikin tanda na mintina 15. Kafin yin hidima, kwantar da shi.
13. Hot bugu da shirache
Yi shiri: za ku zauna a cikinta da sauri. Don dafa wannan abincin, kawai buƙatar kernels na masara don yayyafa da man zaitun da kuma zuba shirashi, haɗuwa da kyau kuma ya yi fashewa a cikin microwave.
14. Ƙunƙarar makamashi tare da hatsi na chia
Sinadaran:
- 1 kofin Greek yogurt;
- ½ kofin kefir;
- 1 tbsp. l. zuma;
- ¼ kofin chia tsaba.
A cikin babban babban kwano, yalwata da yogurt na Greek da kefir, zuma da chia tsaba. Saka da tasa tsawon minti 30 a cikin firiji don haka tsaba su kara, sa'an nan kuma kara kowane abin sha don dandana - kwayoyi, 'ya'yan itace, citrus, cakulan, da dai sauransu.
Sandwiches na kokwamba tare da cuku
Duk abin da ake buƙata don shiri na wannan tasa shine a yanka mai kokwamba a cikin zobba kuma a ajiye shi tare da cuku. Shi ke nan!
16. Makaman makamashi
Sinadaran:
- 1 kofin kwanakin;
- ¼ ƙoƙon zuma.
- ¼ kofin gurasa ko man almond;
- 1 kofin gurasa crushed almonds;
- 1.5 kofuna na oatmeal.
Ƙare kwanakin a cikin wani batu. Ƙasa mai dumi, haɗuwa tare da man shanu mai cakuda kuma cika da cakuda kwanakin. Ƙara hatsi da almonds kuma sanya a kan takardar burodi. Sanya taro a cikin firiji ko abin daskarewa don minti 15 - 20, kuma lokacin da yake sanyaya, a yanka a cikin kananan rectangles. Ajiye tasa a cikin akwati mai iska.
17. Karkashin makamashi da bukukuwa tare da "Nutella"
Sinadaran:
- 1.5 kofuna na oatmeal;
- 2/3 kofin Nutella;
- ½ kofin kwakwa kwakwalwan kwamfuta;
- ½ kofin zuma;
- ½ kofin soyayyen hazelnut;
- 2 tbsp. l. tsaba flax;
- 1 tbsp. l. kaya;
- 2 tsp. vanilla;
- ½ tsp. gishiri.
Mix dukkan nau'ikan da ke cikin abincin abinci har sai da santsi kuma sanya a cikin firiji na tsawon minti 30 zuwa 60. Lokacin da cakuda ya warke, raba shi a cikin ƙananan yanki da kuma samar da bukukuwa. Amfani mai amfani yana shirye, zaka iya cajin kanka da makamashi!