Ka potlako, feela, e matlafatsang, le ea bohlokoa ka ho fetisisa - e monate haholo!
1. Libana tse li-tortilla tse nang le pere ea peanut
Phetoho ea lijo, matla le e monate. Haeba u sa fumane teko e khethehileng ea li-tortilla, ha ho tsotellehe, u ka e nkela sebaka ka tomoso e tloaelehileng. Etsa hlaba e seng kae, u li tšele ka mahobe a mabeli, u nke ka metsotso e seng mekae ka lehlakoreng le leng. Fokotsa beseke e nang le lero la letsopa ka lehlakoreng le le leng, beha banana ka lehlakoreng le leng, roka moqolo ebe oe kenya ka ontong, o chesehela likhato tse 150 bakeng sa metsotso e 15-20. Ha sejana se pholile, se sehe ka mehele.
2. Meroho e nang le hummus
Lijana tse linkho li sebetsa haholo 'me li shebahala li le ntle haholo. Ho pheha hummus le meroho eo u tla e hloka:
- 1 e ka etsoa ka likhoho tsa makotikoti;
- 1 clove ea konofolo;
- ¼ senoelo sa oli ea mohloaare;
- 2 tbsp. l. khafetsa lero lemon;
- 2 tbsp. l. tahinas;
- ¼ tsp. phofo;
- Likotoana tse 12 tsa rantipole;
- Mahlaka a 12 a celery;
- 12, tomate ea ciliegia.
Lijo tse supileng tse qalang li kopane ebile li le fatše ka ho lekanngoa ho lekaneng. E tla ba li-4 servings. Beha likhaba tse 'maloa tsa hummus ka tlaase ho nkho ebe o khabisa sejana ka meroho.
3. Sandwich ea Apple le oli ea almonde le granola
Ena ke monate o motle le o motle haholo.
Lijo:
Apula e le 1, khaola ka mehele; oli ea almonde; granola.
Karolo e le 'ngoe ea apole ka seatla se bulehileng ka oli ea almonde le ho fafatsa granola flakes. Holimo le sekhechana sa apole. Haeba o lakatsa, o ka etsa sandwich ea makhetlo a mabeli kapa a mararo.
4. Li-blueberries ka yogurt
Lokisa monate ona o bonolo haholo. Nka nkho ea yogurt le ho hlatsoa blueberries. Li-Berries li khabisa li-toothpicks, li penya ka hare le ka bonolo ebe li beha lekhasi le aparetsoeng ka letlalo. Feela ka bonolo u tsamaise lakane ea ho baka ho ea leferefere 'me ue siee moo bonyane hora. Kamora 'me monokotsoai o ka fetisetsoa setsing se tiisitsoeng kapa mokotla.
5. Li-chickpeas tse halikiloeng
Lijo:
- Makotikoti a 2 a likhoho tse entsoeng ka makoti;
- 2 tbsp. l. oli ea mohloaare;
- linako tsa ho latsoa.
Beha linaoa ka lekarecheng la ho baka le ho feta ka metsotso e 170 ea 45, kapa ho fihlela e e-ba crispy. Kapele ka mor'a hore u fumane chickpea - e ntse e chesa - e tlotsa ka oli ea mohloaare, e fafatsa lijalo ebe u kopanya ntho e 'ngoe le e' ngoe ka botlalo. Ho molemo ho ba le snack e chesang mme o sebeletsa tafoleng.
6. Chocolate pudding le avocado
Chokoleti e joalo e tsoelang pele eo u sa kang ua e ja.
Lijo:
- Li-avocate tse butsoitseng;
- ¼ lebese la kokonate lebese;
- 4 tbsp. l. koaa phofo;
- 3 tbsp. l. motsoako;
- 50 g ea tsokolate e ntseng e qhibilihile;
- 2 tsp. vanilla;
- 1/8 tsp. letsoai.
Ho qoba peel le ho tlosa lejoe, khabeloa chop le ho sila ka blender. Eketsa lisebelisoa tsohle tse setseng ho litapole tse sesebelitsoeng mme o tsoele pele ho kopanya. U ka sebeletsa pudding ka tranelate, phofo ea confectionery le li-additives tse ling ho latsoa.
7. Ho hlajoa ke linojoana holim'a li-crackers
Bakeng sa marang-rang o ka pheha sandwich leha e le efe - ka tranelate chisi le lialmonde, ka mohlala, kapa ka mahe a linotši le liapole, kapa ka avocado, kapa ka tamati le Feta chisi. Ka kakaretso, fana ka maikutlo a fantasi le liteko.
8. Ho etsa seaparo se nang le bothata bo botle ba motlakase ka granola le blueberries
Lijo:
- 1 khalase ea blueberries e batang;
- Kopi e le 'ngoe ea yogurt ea Greece;
- 1 senoelo sa granola;
- 1 tsp. lero la agave kapa mahe a linotši.
Hlakola li-monokotsoai mme u ba lumelle hore ba qale lero le lenyenyane. Beha blueberries ka lero la bona ka tlase ho setshelo. E tšela ka holimo ka yoghurt ea Greece, tšela granola le ho khabisa ka monokotsoai o monate. Pele o sebelisoa, sejana se ka qhibiliha 'me se tsoakane.
9. Liapole tse nang le mahe a linotsi-motsoako oa yoghurt
Lijo:
- Kopi e le 'ngoe ea yogurt ea Greece;
- 3 tbsp. l. pere ea pere
- 3 tbsp. l. motsoalle.
Kopanya lintho tsohle ho fihlela o boreleli. Kenya likarolo tsa apole, u li tšela ka har'a moribo o hlahisitsoeng mme u thabele ho latsoa tatso ea litholoana.
10. Toast le avocado
Taba eo lisebelisoa tse bonolo li fanang ka phello e thata.
Ho lokisa sejana seo u tla se hloka:
- K'hokoto ea ½;
- li-condiments;
- 1 tbsp. l. ea oli ea mohloaare.
Ho hlaseloa ha mokokotlo ho phunyeletsa ho gruel, kopanya le li-seasoning le botoro 'me o hasane ka bohobe pele ho bohobe ka toaster.
11. Broccoli e kolobetsoe ka mousso oa miso
Ena ke tsela e 'ngoe ea ho pheha broccoli.
Lijo:
- 1 tbsp. l. miso-paste;
- 1 tbsp. l. pere ea pere
- 1 tbsp. l. oli ea sesame;
- 1 tsp. asene ea raese;
- 1 tsp. veine e monate;
- 1 - 2 tbsp. l. metsi.
Broccoli hlatsoa, o omme mme o arohane ka inflorescences. Li phehe ho fihlela hamonate. Ho itokisa moriana, kopanya li-peanut butter, miso paste, oli ea sesame, asene le veine. Kenya metsi haeba u batla ho e noa haholoanyane. Sejana se loketse!
12. Peo ea mokopu
Lipeo tsa mokopu, tse ngata tse thusang microelements.
Lijo:
- 1 khalase ea peo ea mokopu;
- ½ tsp. phofo ea garlic;
- ½ tsp. letsoai;
- ¼ tsp. pepere ea cayenne;
- 1 tbsp. l. ea oli ea mohloaare.
Preheat ontong ho ea likhato tse 180. Ka sekotlolo, kopanya peo ka oli ea mohloaare le ka linako tse ling. A ba fe sethaleng sa ho baka ebe o kenya ka ontong ka metsotso e 15. Pele o sebeletsa, e pholile.
13. Li-popcorn tse chesang tse nang le shirache
Itokisetse: u tla lula ho eona ka potlako haholo. Ho pheha sesebelisoa sena, o hloka feela manonyeletso a poone hore a fafatse oli ea mohloaare 'me a tšollele shirashi, kopanya ka botlalo' me u behe likokoana-hloko ho microwave.
14. Matla a yogati a nang le li-graa
Lijo:
- Kopi e le 'ngoe ea yogurt ea Greece;
- ½ kopi kefir;
- 1 tbsp. l. motsoako;
- Limela tsa ¼ tsa koae.
Kopotlong e le 'ngoe e kholo, kopanya yogurt ea Greece le kofir, peō ea mahe a linotši le chia. Beha sejana ka metsotso e 30 ka sehatsetsi e le hore lipeo li mele, 'me u kenye liatla tse ling ho latsoa - linate, litholoana, lirase, chokolete, joalo-joalo.
Sandwich ea likomkomere le chisi
Lintho tsohle tse hlokehang bakeng sa ho lokisetsa lijo tsena ke ho khaola likomkomere ka meketeng ebe li e tšela ka likotoana tsa chisi. Ho joalo!
16. Matla a matla a matla
Lijo:
- 1 senoelo sa matsatsi;
- ¼ senoelo sa mahe a linotši;
- ¼ senoelo sa pere kapa oli ea almonde;
- 1 senoelo se besitsoeng sa lialmonde tse sithabetseng;
- 1.5 dikopi tsa oatmeal.
Qetella matsatsi ka blender. Mahe a linotsi a futhumetse, kopanya le lero la peanut 'me u tlatse motsoako oa matsatsi. Kenya li-oats le lialmonde le sebaka sa ho baka. Beha boima ka sehatsetsi kapa sehatsetsi ka metsotso e 15 ho isa ho e 20, 'me ha e phophola, khaola likotoana tse nyane. Boloka sebaka ka sejana se sa sirelelitsoeng.
17. Li-ball tse nang le "Nutella"
Lijo:
- 1.5 dikopi tsa oatmeal;
- 2/3 senoelo sa Nutella;
- Likoti tsa kokonate tsa lik'hilograma tse mashome a mane;
- ½ senoelo sa mahe a linotši;
- ½ senoelo se omisitsoeng sa hazelnut;
- 2 tbsp. l. peo ea folaxe;
- 1 tbsp. l. peo ea chia;
- 2 tsp. vanilla;
- ½ tsp. letsoai.
Kopanya lisebelisoa tsohle tsa motsoako oa lijo ho fihlela o boreleli 'me o kenngoe ka sehatsetsing metsotso e 30 ho isa ho e 60. Ha motsoako o pholile, arola likaroloana tse nyenyane ebe o theha libolo. Tlhokomelo e sebetsang e loketse, o ka itjella ka matla!