Ngwa ngwa, nanị, na-edozi ahụ, na ihe kachasị mkpa - dị ezigbo ụtọ!
1. Akara na tortillas na bred peanut
Nri nri, ihe siri ike ma dị ụtọ. Ọ bụrụ na ịchọtaghị ule pụrụ iche maka tortillas, ọ dịghị mkpa, ịnwere ike dochie ya na ọfụfụ achicha nkịtị. Mee bọọlụ ole na ole nke mgwakota agwa, tụgharịa ha n'ime obere achịcha, ighe maka minit ole na ole na n'akụkụ ọ bụla. Nri bisiki na-acha uhie uhie na butter n'otu uzo, tinye otu banana n'otu akụkụ, dee akwụkwọ mpịakọta ma tinye ya na oven, kpụ ọkụ n'ọnụ ruo ogo 150 maka minit 15-20. Mgbe efere dị ntakịrị jụụ, belata ya na yiri mgbaaka.
2. Akwụkwọ nri na hummus
Efere ndị dị na ite ndị dị irè ma mara mma mara mma. Iji sie nri na akwụkwọ nri ị ga - achọ:
- 1 nke obere chickpeas;
- 1 clove garlic;
- ¼ iko mmanụ olive;
- 2 tbsp. l. ihe ọṅụṅụ mmiri lemon ọhụrụ;
- 2 tbsp. l. tahinas;
- ¼ tsp. chilli ntụ ntụ;
- 12 efere karọt;
- 12 stalks nke celery;
- 12 tomato cherry.
Ejikọta ihe oriri asaa nke mbụ ahụ ma kpoo ya n'ọkụ na-eme ka ọ bụrụ otu. Ọ ga-abụ ihe dị ka 4 servings. Tinye obere spoons nke hummus na ala nke ite na ichota efere na akwụkwọ nri.
3. Apple sandwiches na almond mmanụ na granola
Nke a bụ ìhè magburu onwe ya nke nri ehihie.
Efrata:
1 apụl, bee n'ime yiri mgbaaka; mmanụ almọnd; granola.
Otu iberibe nke apụl na-emesapụ mmanụ griiz na almọnd mmanụ ma fesaa ya na granola flakes. Top na otu mpempe akwụkwọ. Ọ bụrụ na ịchọrọ, ịnwere ike ime okpukpu abụọ ma ọ bụ ọbụna sanwichi atọ.
4. Blueberries na yogọt
Kwadebe nri a dị mfe. Were nnukwu yogọt ma saa blueberries. Achị osisi na-esi na nkocha, tinye ya n'ime yogọt ma jiri nwayọọ dọọ mpempe akwụkwọ na-ekpuchi akpụkpọ anụ. Nanị jiri nwayọọ na-ebufe akwụkwọ mpempe akwụkwọ na friza ma hapụ ya ebe ahụ ma ọ dịkarịa ala otu awa. Mgbe tomato nwere ike ibufe ya na akpa ma ọ bụ akpa.
5. Ocha chickpeas
Efrata:
- 2 mkpọ nke chickpeas mkpọ;
- 2 tbsp. l. mmanụ olive;
- seasonings nụrụ ụtọ.
Na-etinye agwa na nchara ọka na ighe na 170 ogo 45 nkeji, ma ọ bụ ruo mgbe ha ga-aghọ ihe dị egwu. Ozugbo ị nweta chickpea - ka na-ekpo ọkụ - griiz ya na olive mmanụ, fesaa na seasonings na mix ihe niile. Ọ kachasị mma ịnweta nri na-ekpo ọkụ ma na-eje ozi na tebụl.
6. Pudding chocolate na ube oyibo
Ihe dị otú ahụ bara uru chocolate pudding ị ghaghị iri nri.
Efrata:
- 4 zuru ọka avocados;
- ¼ iko mmiri ara ehi;
- 4 tbsp. l. koko ntụ ntụ;
- 3 tbsp. l. mmanụ aṅụ;
- 50 g nke gbazee ọchịchịrị chocolate;
- 2 tsp. ogulu;
- 1/8 tsp. nnu.
Avocado bee ma wepu nkume, gbuechaa ma ghee ya na blender. Gbakwunye ihe niile fọdụrụ na poteto ndị na-esi na ya pụta ma na-aga n'ihu na-agwakọta. Ị nwere ike ije ozi pudding na ude, confectionery ntụ ntụ na ihe ndị ọzọ na-atọ ụtọ.
7. Nri na crackers
N'ebe ndị na-agba agba, ị nwere ike esi nri ọ bụla - na cheese cows na almọnd, dịka ọmụmaatụ, ma ọ bụ na mmanụ aṅụ na apụl, ma ọ bụ na ube oyibo, ma ọ bụ na tomato na Feta cheese. N'izugbe, kwupụta echiche efu na nnwale.
8. Yoghurt parfait na granola na blueberries
Efrata:
- 1 iko frozen blueberries;
- 1 iko yogurt Gris;
- 1 iko granola;
- 1 tsp. agara nectar ma ọ bụ mmanụ aṅụ.
Chebe tomato ma nye ha ohere ịmalite ntakịrị ihe ọṅụṅụ. Doo blueberries na ihe ọṅụṅụ ha na ala nke akpa. Wunye ya n'elu na yoghurt Greek, wunye granola na icho mma na tomato ohuru. Tupu e jiri ya mee ihe, a ga-eme ka efere ahụ sie ike.
9. Igwe na mmanụ aṅụ na-yoghurt
Efrata:
- 1 iko yogurt Gris;
- 3 tbsp. l. bred peanut;
- 3 tbsp. l. mmanụ aṅụ.
Gwakọta ihe niile eji eme ihe ruo mgbe ị ga-eji ire ụtọ Iberio mkpụrụ osisi apụl, dunkịa ha ka ọ bụrụ ihe oriri na-atọ ụtọ na mkpụrụ osisi ahụ.
10. Toasts na ube oyibo
Ikpe ahụ ebe ihe dị mfe na-eweta ihe siri ike.
Iji kwadebe efere ị ga - achọ:
- ½ ube oyibo;
- condiments;
- 1 tbsp. l. mmanụ olive.
Avocado na-etipịa na gruel, jikọta na seasonings na bọta ma gbasaa na achịcha e ghere eghe na toaster.
11. Broccoli ji mmiri miso na-atagharị
Nke a bụ ụzọ ọzọ esi esi nri broccoli.
Efrata:
- 1 tbsp. l. izizi miso;
- 1 tbsp. l. bred peanut;
- 1 tbsp. l. mmanụ sesame;
- 1 tsp. osikapa mmanya;
- 1 tsp. mmanya dị ụtọ;
- 1 - 2 tbsp. l. mmiri.
Broccoli na-asacha, kpoo ma kewaa n'ime inflorescences. Kpocha ha ruo mgbe obi. Iji dozie ihendori, dozue anu araekere uhie, miso paste, mmanụ sesame, mmanya na mmanya. Tinye mmiri ma ọ bụrụ na ịchọrọ ime ka mmiri dịkwuo. Achịcha ahụ dị njikere!
12. Eghe ugbo osisi
Na ugbo osisi, otutu otutu bara uru.
Efrata:
- 1 iko ugu osisi;
- ½ tsp. garlic ntụ ntụ;
- ½ tsp. salts;
- ¼ tsp. akwụkwọ cayenne;
- 1 tbsp. l. mmanụ olive.
Gwa na oven na 180 degrees. Na nnukwu efere, jikọta mkpụrụ osisi mmanụ na oge. Kesaa ha n'ite mmiri ma tinye ya na oven maka minit 15. Tupu ị na-eje ozi, kpoo ya.
13. Hot popcorn na shirache
Jikere: ị ga-anọdụ ala n'elu ya ngwa ngwa. Iji sie nri a, ọ dị mkpa ka mkpụrụ ọka ọka fesaa ya na mmanụ olive ma wunye yarashi, jikọta ya ma tinye ya n'ime ngwa ndakwa nri.
14. yoghurt ike na chia grains
Efrata:
- 1 iko yogurt Gris;
- ½ cup kefir;
- 1 tbsp. l. mmanụ aṅụ;
- ¼ iko chia osisi.
Na otu nnukwu nnukwu efere, mix yogọt Gris na kefir, mmanụ aṅụ na chia. Tinye nri ahụ maka nkeji iri 30 na friji ka mkpụrụ wee daa, wee gbakwunye ihe ọ bụla iji rie - mkpụrụ, mkpụrụ, citrus, chocolate, wdg.
Sandwiches nke kukumba na cheese
Ihe niile a chọrọ maka nkwadebe nke efere a bụ ịkpụ kukumba ahụ n'ime yiri mgbaaka ma tinye ya na mpekere cheese. Nke ahụ niile bụ!
16. Ogwe ike
Efrata:
- 1 iko ụbọchị;
- ¼ iko mmanụ aṅụ;
- ¼ iko ude ma ọ bụ almọnd mmanụ;
- 1 cup a ṅara n'ọkụ anwụrụ almọnd;
- 1.5 iko nke oatmeal.
Mechie ụbọchị a na-agbanye n'ọkụ. Mmanụ aṅụ na-ekpo ọkụ, jikọta ya na peekere butter ma jupụta na ngwakọta nke ụbọchị. Tinye oats na almọnd ma debe na mpempe mmiri. Tinye uka n'ime refrjiraeto ma ọ bụ friza maka minit 15 - 20, mgbe ọ na-eme ka ọ dị mma, bee n'ime obere akụkụ anọ. Na-echekwa efere ahụ na akpa ikuku.
17. Bọọlụ ike na "Nutella"
Efrata:
- 1.5 iko nke oatmeal;
- 2/3 iko Nutella;
- ½ cup coconut ibe;
- ½ iko mmanụ aṅụ;
- ½ cup e ghere eghe hazelnut;
- 2 tbsp. l. osisi flax;
- 1 tbsp. l. mkpụrụ osisi chia;
- 2 tsp. ogulu;
- ½ tsp. nnu.
Gwakọta ihe niile na-emepụta ihe oriri ruo mgbe ị ga-eji ire ụtọ ma tinye ya n'ime friji maka minit 30 ruo 60. Mgbe ngwakọta ahụ gwụla, kee ya n'ime obere akụkụ ma bido bọọlụ ahụ. Ngwado bara uru dị njikere, ị nwere ike iji ike gị kwado onwe gị!