I-Chowder kunye nenkukhu kunye nemifuno
• 1 tbsp. umgubo wengqolowa
• 1 tsp. thyme omisiwe
• 4 tsp. umnyama omnyama
• 4 tsp. pepper ebomvu yomhlaba
• 1 tsp. ioli yeoli
• ama-450 amagremu enkukhu ngaphandle kwesikhumba, uthathe izicucu ze-5 cm
• 1 inkomishi eqoshiwe
• Iikomityi ze-kroti ezinqunywe
• Iziqu ezimbili ze-celery
• I-turnip ekhethiweyo
• iizambane ezi-4 eziphakathi
• Iipakethe 1 (400 g) i-puree yamatamatisi amasha
• I-800 ml ye-inkukhu yenziwe yenziwe
• 1 tsp. Lwesinaphi seDijon
• 1 inkomishi yamabhontshisi ahlaza
• Iikomityi ezine zeparsley
• ii-croissants ezine
Ukupheka:
Kwisitya esincinci, xuba umgubo, i-thyme, ipepper ebomvu nebomvu kwaye ubeke eceleni. Kwipuphu enkulu ithululela ioli kunye nokufudumala kwiqondo lokushisa eliphakathi. Beka amabele enkukhu kunye no-anyanisi apho kwaye udlule imizuzu emi-2. Yongeza umxube womgubo, i-thyme kunye nepepper, mix. Emva koko wongeza, uvuselele, iinqwelo, isiliva esidliwayo, i-turnips, iitapile, i-tomato puree, umhluzi kunye nesardadi. Yilise. Pheka imizuzu emi-5 ngaphandle kwesiqhekeza, de kube inkukhu ikulungele, kwaye imifuno ayilula. Yongeza, uvuselele, ubhontshisi obuluhlaza upheke enye ngomzuzu. Susa isitya kwindawo yokushisa kwaye wongeze i-parsley. Ncedisa ngeengxowa zengqolowa. Ngomnye ukhonza (iikomityi ze-2 zengqengqwana kunye nemifuno kunye ne-1 ye-bagel yomgubo ogcweleyo): 463 kcal, 38 g yeprotheni, 6 g yemafutha (1 g ye-saturated), 64 g we-carbohydrates, 13 g ye-fiber, 280 mg ye-calcium.
Spaghetti Bolognese
• i-carrot ekhethiwe
• I-stalk stalk 1 ecocekileyo
• 1 i-bulb encinci emhlophe, uthathe iinqununu eziyi-8
• 2 tbsp. l. ioli yeoli
• Iikomityi ezimbini zewayini ezimhlophe ezomileyo
• I-1 inokuthi iitamatati ezinamathanga ezinomso (malunga ne-500 g)
• 2 tbsp. l. unamathelisi
• 8 tsp. igrated nutmeg
• I-350 g ye-spaghetti ukusuka kwengqolowa yexesha elide
• 500 g yenyama yenkukhu
• igrates eParmesan ukutyalela
Ukupheka:
I-sauce: beka iidroti, isilimo esidliwayo esinamagatsha anamanzi kunye no-anyanisi kwi-blender uze ugaye amaqhekeza amancinci (kungekhona kumazambane ahlambulukileyo). Esikwisitopu uthele ioli yeoli, faka umxube wemifuno kwi-blender, ityuwa (1/4 tsp ityuwa) kwaye udlule u-3-4 imizuzu kude kube yimifuno ibe ithambile. Faka, yongeza izinto kunye newayini emhlophe. Yizisa kwimathumba uze upheke, uvuselele, malunga nemizuzu emi-5 de i-liquid ishiywe. Emva koko faka iitamatisi, unamathanga we-tomato, isondlo kunye netyuwa esele. Ukupheka ubushushu obuncinane, uvuselele rhoqo de i-sauce iqale ukutsala (imizuzu engama-20). I-sauce esilungisiweyo isetyenziswe ngokukhawuleza okanye igcinwe kwiqrijini ukuya kwiintsuku ezi-3. Ukupheka i-spaghetti ngokwemiyalelo kwiphakethi. Lungisa i-pasta kwiiplati ezi-6, faka iposipoon ye-sauce eshushu. Phula nge-parmesan ushizi ukuze ulase. Kwesahlulo esisodwa: 375 kcal, 18 g yeprotheni, 6.2 g weenqatha, i-62 g ye-carbohydrate, i-10 g yefiber, 74 mg ye-calcium.
Inkukhu kunye ne-cilantro kunye neentonga
• 2 tsp. ioli yelanga
• i-450 g yenyosi yenkukhu, edibeneyo
• 30 g yamanqatha amnandi
• 2 tsp. ingcambu yeginger
• ii-clove ezine-garlic
• Iikomityi ezine ze-anyanisi ezihlaza
• 1 tbsp. l. i-sau sauce
• 2 tsp. irayisi irayisi
• 1 tsp. ioli yeesame
• 1 inkomishi ecocekileyo i-cilantro
• Iikomityi ezine zekhadi laseShina
• I-lime tincetu kunye namaqabunga ama-coriander amasha ukuze ahlolwe
Ukupheka:
Kwindawo enkulu yokupanda, ukutshisa ioli yelanga. Yongeza inkukhu kunye nefry emizuzu emi-2. Emva koko faka izilwanyana, i-ginger kunye negalikhi. Ukupheka, ukuvuselela rhoqo, malunga nemizuzu engama-3. Yongeza i-anyanisi eluhlaza, i-soy sauce, uviniga weerayisi kunye neoli yesame. Shiya ngomlilo imizuzu emibini. Susa ekushiseni uze uthele i-coriander. Khonze ngeklabishi yaseTshayina yokuhlobisa, ehlotswe nge-lime kunye namaqabunga e-cilantro. Kwesahlulo esinye: i-22 k kcal, i-30 g yeprotheni, i-11 g yeoli, i-7 g ye-carbohydrates, i-2 g ye-fiber.
I-kroti ne-mousse yemango
• Iikomityi ezimbini zemango
• 3 tbsp. l. ukhilimu omuncu ophantsi
• 3 tsp. ushukela
• 1.5 iikomityi zerrotti
• 2 tsp. ila vanilla
Ukupheka:
Kwisitampu encinci, qhafaza i-gelatin kwindebe yelisikroti. Kwi-blender, shaya i-mango kude kube lula. Beka i-pan kunye ne-gelatin ngexesha lokushisa okuphakathi, kwaye, ukunyuka, ukushiya de i-granules ichithe ngokupheleleyo (akukho ngaphezu kwemizuzu eyi-1.5). Yongeza ijusi kwi-puree ye-mango uze uvuselele. Yongeza ijusi yetsala, i-ukhilimu omuncu, iswekile kunye ne-vanilla. Phala umxube kwiibumba ezine kunye nefriji okungenani iiyure ezingama-3. Ncedisa ngengcezu yemango kunye ne-spoonful cream. Kwesahlulo esisodwa: 135 kcal, 3 g yeprotheni, 3 g weenqatha, 28 g we-carbohydrates, 2 g ye-fiber, 39 mg ye-calcium.
Ibhola le-Muesli
• Iikomityi ezimbini ze-oatmeal
• 1 inkomishi yokudla
• 2 a. l. imbewu yeesame
• 1 tsp. i pow powder
• 1h. l. i sinamoni
• i-pinch 1 yetyuwa
• 3 tbsp. l. ioli yeoli
• I-2/3 yekiti isiraphu yerayisi (okanye nayiphi na enye into yakho)
• 1 iqanda
• Iikomityi ezimbini zezithelo ezomileyo (i-cranberries, i-apricots ezomileyo ezomileyo, iziqhamo, iifumba).
• Iikomityi ezi-2 zi-almond
Ukupheka:
Ukucwilisa i-oven ukuya kwi-170C. Lubricate i-pan ngeoli. Kwisitya esinzulu, xuba isiraphu, ibhotela kunye neqanda. Kwesinye isitya, xuba izithako ezomileyo: i-oatmeal, ufulawa, i-sesame, i-powder baking, i-sinamoni kunye ne-golide. Hlanganisa umbane kunye nomxube owomileyo, faka iinantambo kunye nezithelo ezomileyo uze udibanise kakuhle. Yenza inhlama kwi-tray yokubhaka nge-spoon encinci kwaye ubhaka ehovini ngemitha engama-20 ukuya kwe-30 de ikhekhe libethe. Ukuyityezela imizuzu eyi-10, udlulisele kwibhodi yokusika kwaye uyinqumle kwiibhafile ezili-12 kunye nomkhwa obukhali. Gcina iintsuku eziliqela kwisitya sokukhupha. Kwesahlulo esinye: i-223 kcal, i-5 g yeeprotheni, i-7 g yeenqatha, i-38 g ye-carbohydrate, i-4 g ye-fiber, i-4 g ye-calcium.
I-Apple-yogurt mousse
• I-yogurt yemvelo engenamafutha angama-200
• 3 tsp. isiraphu (imephu okanye ubusi)
• Iikomityi ezine ze-cinnamon yomhlaba
• ii-apula 2
Ukupheka:
Hlanganisa i-yoghurt, isiraphu, i-sinamoni. Iipelisi ze-peel, uthathe kwiindawo ezili-8. Gcwalisa i-yogurt ngeziqhamo. Sebenza ngephepha leminti. Kwesahlulo esinye: i-75 kcal, i-4 g yeeprotheni, i-2 g yeenqatha, i-16 g ye-carbohydrates, i-1 g ye-fiber. Siyabulela ubugcisa bethu bokupheka izitya zaseNtaliyane, uya kuneliseka!