Chowder ngenkukhu kanye nemifino ezitheni
• 1 tbsp. ufulawa wekolweni
• 1 tsp. thyme omisiwe
• 4 tsp. umhlabathi omnyama omnyama
• 4 tsp. umsila obomvu obomvu
• 1 tsp. amafutha omnqumo
• ama-450 amagremu ezinkukhu ngaphandle kwesikhumba, uthathe izicucu ze-5 cm
• 1 inkomishi eqoshiwe anyanisi
• izinkomishi ezimbili zesanqante eqoshiwe
• Iziqu ezimbili ze-celery eqoshiwe
• I-turnip eqoshiwe
• amazambane ama-4 aphakathi
• Iphakethe elilodwa (400 g) i-puree yamatamatisi amasha
• I-800 ml ye-inkukhu yesikhukhu esenziwe ngomumo
• 1 tsp. I-Dijon lwesinaphi
• indebe 1 yamabhontshisi aluhlaza okontiwe
• izinkomishi ezine ze-parsley eqoshiwe
• ama-croissants angu-4 alungisiwe
Ukupheka:
Esidlweni esincane, hlanganisa ufulawa, i-thyme, i-pepper ebomvu nebomvu bese ubeka eceleni. Epanini elikhulu uthele amafutha nokushisa ukuze kusetshenziswe izinga lokushisa. Beka izinkukhu zezinkukhu kanye anyanisi lapho bese udlula imizuzu emibili. Engeza ingxube yefulawa, i-thyme ne-pepper, mix. Bese wengeza, evuselela, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, turnips, amazambane, utamatisi puree, umhluzi kanye lwesinaphi. Yilise. Pheka imizuzu engu-5 ngaphandle kwesikhumba, kuze kube yilapho inkukhu isilungile, kanti imifino ayithambile. Engeza, ugqugquzela, ubhontshisi obuluhlaza uphinde upheke omunye umzuzu owodwa. Susa isidlo kusukela ekushiseni bese ufaka i-parsley. Khonza ngama-bagels okugcwele okusanhlamvu. Enye yokukhonza (2 izindebe zesitshalo nemifino kanye ne-bagel eyodwa yokudla okuphelele): 463 kcal, 38 g weprotheyini, 6 g wamafutha (1 g of saturated), 64 g we-carbohydrate, 13 g we-fiber, 280 mg we-calcium.
I-Bolognese ye-Spaghetti
• isanqante eqoshiwe
• I-stalk 1 eqoshiwe
• 1 i-bulb encane encane, uthathe izingxenye ezingu-8
• 2 tbsp. l. amafutha omnqumo
• izinkomishi ezimbili zewayini elimhlophe elimhlophe
• I-1 enganamathe utamatisi akheniwe emanzini akhe (cishe ama-500 g)
• 2 tbsp. l. utamatisi unamathisele
• 8 tsp. i-nutmeg yatshiwe
• ama-350 g we-spaghetti avela kolweni kakade
• 500 g yenyama yenkukhu
• I-Parmesan eyakhiwe ukunambitha
Ukupheka:
Ngokuba usanisi: indawo izaqathe, isilimo esidliwayo esinamagatsha anamanzi kanye anyanisi in blender bese nquma zibe izingcezu ezincane (hhayi emazambane ezigcotshwe). Epanini lithele amafutha omnqumo, engeza ingxube yemifino ku-blender, usawoti (1/4 tsp usawoti) bese udlula imizuzu engu-3-4 kuze kube yilapho imifino ilula. Faka, engeza khona izinto newayini elimhlophe. Letha emathunjini bese upheka, uvuselela, imizuzu engaba ngu-5 kuze kube yilapho amanzi ephuma. Bese wengeze utamatisi, unamatato unamathele, u-nutmeg nosawoti osele. Pheka phezu kokushisa okuphansi, ugqugquzele njalo kuze kufike umsizi (cishe 20 imizuzu). I-sauce esilungisiwe ingasetshenziswa ngokushesha noma igcinwe esiqandisini izinsuku ezingafika ku-3. Pheka i-spaghetti ngokusho kwezikhombisi zephakheji. Lungisa i-pasta kuma-plateti ayi-6, engeza isipuni se-sauce esishisayo. Fafaza ushizi we-Parmesan ovuthiwe ukunambitha. Esikhathini esisodwa: 375 kcal, 18 g amaprotheni, 6.2 g wezinhla, ama-62 g we-carbohydrate, i-10 g ye-fibre, 74 mg we-calcium.
Inkukhu nge-cilantro namantongomane
• 2 tsp. amafutha e-sunflower
• I-450 g yebele yenkukhu, eqoshiwe
• 30 g wezinkukhu ezimnandi
• 2 tsp. impande ye-ginger egajiwe
• ama-clove amane e-garlic
• izinkomishi ezine eziqoshiwe anyanisi oluhlaza
• 1 tbsp. l. soy sauce
• 2 tsp. irayisi uviniga
• 1 tsp. amafutha esesame
• 1 inkomishi i-cilantro eqoshiwe
• izinkomishi ezine zeSaladi eqoshiwe
• Ama-lime tincetu kanye namaqabunga ama-coriander amasha okuhlobisa
Ukupheka:
Ephakeni elikhulu lokuthosa, ukushisa amafutha we-sunflower. Engeza inkukhu futhi gazinga imizuzu emibili. Bese wengeza ama-peanuts, i-ginger no-garlic. Pheka, uvuselela njalo, cishe imizuzu engaba ngu-3. Engeza u-anyanisi oluhlaza, u-soy sauce, i-rice uviniga namafutha we-sesame. Shiya umlilo emaminithini ambalwa. Susa ekushiseni uphinde uthele i-coriander. Khonza ngeklabishi yaseShayina yokuhlobisa, ehlotshiswe nge-lime namahlumela we-cilantro. Esikhathini esisodwa: 229 kcal, 30 g amaprotheni, 11 g wamafutha, 7 g we-carbohydrate, 2 g we-fiber.
I-carrot ne-mango mousse
• izinkomishi ezimbili zomango oqoshiwe
• 3 tbsp. l. ukhilimu omuncu ophansi
• 3 tsp. ushukela
• 1.5 izinkomishi of juice isobho
• 2 tsp. i-vanilla ithole
Ukupheka:
Esikhathini esipanini esincane, qeda i-gelatin enkomishini yesobhoji. Ku-blender, shaya imango kuze kube yilahlezi. Beka i-pan ne-gelatin emlilweni ophakathi, futhi uvuse, ushiye kuze kube yilapho ama-granules ahlakazeka ngokuphelele (kungabi ngaphezu kwemizuzu eyi-1.5). Engeza ijusi kumhlophe we-mango bese ugoqa. Engeza isoso sesanqante esele, ukhilimu omuncu, ushukela ne-vanilla. Thela i-mousse zibe isikhunta ezine kanye nesiqandisisi okungenani amahora amathathu. Khonza ngesigaxa semango kanye ne-spoonful of ukhilimu omuncu. Ingxenye eyodwa: 135 kcal, 3 g amaprotheni, 3 g wamafutha, 28 g we-carbohydrate, 2 g we-fiber, 39 mg we-calcium.
Ibha ye-Muesli
• izinkomishi ezimbili ze-oatmeal
• 1 inkomishi yokudla okuphelele
• a. l. imbewu yesesame
• 1 tsp. i-baking powder
• 1h. l. isinamoni
• u-1 ucezu kasawoti
• 3 tbsp. l. amafutha omnqumo
• 2/3 indebe isiraphu irayisi (noma yimuphi omunye ukunambitheka kwakho)
• Iqanda elingu-1
• Izindebe ezimbili zezithelo zomisiwe (ama-cranberries, ama-apricot aqoshiwe aqoshiwe, umlimi omuncu, omisiwe)
• izinkomishi ezimbili eziqoshiwe zama-alimondi
Ukupheka:
Hlangisa i-ovini ku-170C. Lubricate epanini ngamafutha. Esikhathini esitsheni esijulile, hlanganisa isiraphu, ibhotela kanye neqanda. Esinye isitsha, hlanganisa izithako ezomile: i-oatmeal, ufulawa, i-sesame, i-powder yokubhaka, isinamoni ne-gol. Hlanganisa uketshezi olunomile owomile, engeza amantongomane nezithelo zomisiwe bese uxuba kahle. Sakaza inhlama emgqeni wokubhaka nge-spoon encane bese ubhake kuhhavini imizuzu engu-20-30 kuze kube yilapho iqebelengwane lishaya. Kulula it imizuzu engu-10, udlulisele ebhodini lokusika bese ulisika emabhayisini angu-12 ngommese obukhali. Londoloza izinsuku eziningana kwisitsha esingenalutho. Ingxenye eyodwa: 223 kcal, 5 g amaprotheni, ama-7 g wamafutha, 38 g we-carbohydrate, 4 g we-fiber, 4 g we-calcium.
I-Apple-yoghurt mousse
• I-yogurt yemvelo engenamafutha angama-200
• 3 tsp. isiraphu (i-maple noma uju)
• izinkomishi ezingu-4 zesinamoni yomhlabathi
• ama-apula amabili
Ukupheka:
Hlanganisa i-yoghurt, isiraphu, isinamoni. Ama-apula we-peel, uthathe izingxenye ezingu-8. Gcwalisa i-yogurt ngezithelo. Khonza ngeshidi lesinhlamvu. Ngesinye isabelo: 75 kcal, 4 g amaprotheni, 2 g wamafutha, 16 g we-carbohydrate, 1 g we-fiber. Ngenxa yobuchwepheshe bethu bokupheka izitsha zaseNtaliyane, uzokwaneliseka!