Ngexesha leposi elikhulu, akulula ukwenza imenyu yakho. Ukukhethwa ngokukrakra kweitya zokutya kwasekuseni. Sinikeza imibono emininzi yesidlo sakusihlwa, enokuyiqonda ekhitshini lakho, ngoko ukuqinisekiswa kwakho kwisidlo sakusasa kunomsoco kwaye luncedo nangona izithako ezixhamlayo zesitya.
Iphulo lesidlo sakusasa
I-porot oatmeal
Izithako:
- i-oat flakes - 75 g;
- amanzi ahlambulukileyo (amanzi abilayo) - 160 ml;
- Ubunzima bamasi-35 g;
- iziqhamo ezi-candied - 10 g;
- Amantongomane atyhidiweyo - 10 g;
- iidiliya ezingenamigodi - 10 g;
- Iiparele okanye i-apula e-fresh - 1 pc.
Ukulungiselela
Ukulungiselela i-porridge ephilileyo i-oat flakes kwisitya samanzi abilayo, gubungela isitya kunye nesibhambathiso uze uyivumele ukuba ilandele imizuzu elishumi elinesihlanu. Emva koko, sifaka umncinci omncinci okanye umhlaba kwi-grater ipayari okanye i-apula, siphosa izithelo ezicandiweyo, izithelo zomvini kunye namantongomane, amanzi anokutya kunye nobusi kwaye ke siyakhonza kwitafile.
Buckwheat porridge kunye namakhowe
Izithako:
- i-grokw bucuheats-250 g;
- amaqanda amasha - 275 g;
- i-anon bulb - 65 g;
- ioli engcoliyo yemifuno - 35 ml;
- Umsila omnyama omnyama - ipiniki e-1;
- itafile ityuwa - i-pinki e-1.
Ukulungiselela
Siphuma kwaye sihlamba i-grokw bucuheats, sizalise ngamanzi, sithatha amabhondi amabini kwi-buckwheat eyodwa. Ukulondoloza okubhaliweyo ukutya kunye nokuseta ukupheka ngomlilo olinganiselayo phantsi kwesiqhekeza, ngaphandle kokuphazamisa. Ngelo xesha, yimi kwaye unqunywe ngamacwecwe e-mushroom kunye neengubo ze-anyanisi, ubeke u-anyanisi ushushu kunye neoli ecocekileyo yemifuno, ungeze ama-mushroom kunye nefry, uvuselele, uze udibanise kwaye uphume ngokupheleleyo. Emva koko, xuba i-buckwheat elungiselelwe ngama-mushrooms othosiweyo kwaye unokukhonza, usasaze kwiiplate.
Iintlobo zeesanti zesiqhelo zokuzila ukutya ngokutya kwasekuseni
I sandwich nge hummus
Izithako:
- hummus - 75 g;
- isonka okanye isilwanyana - 3-4 amaqatha;
- iitamatisi ezintsha - 75 g;
- ukhukhamba ezintsha - 75 g;
- Amasebe amatsha ahlambulukileyo - 3-4 ii-pcs.;
- amaqabunga amancinci ama-salad - ama-3-4 amaqhosha.
Ukulungiselela
Izondlo zesondlo ezinomsoco nezondlo zingapheka nge-hummus. Ukwenza oku, iinqununu zesonka esitsha okanye i-toast zifakwe nge-hummus encinane, zibeka iqabunga lomsila phezulu, zifake i-hummus, zihobise utamatisi omtsha kunye neeskimu zecucumber, isebe leentshintshi ezitsha kwaye zize zikhonze.
Iisankile kunye neetamatati kunye negalikhi
Izithako:
- isonka - ii-3-4 ezinkulu;
- iitamatisi ezintsha - 75 g;
- ioli yomnquma - 3-4 tbsp. iipuni;
- ii-clove garlic - 2-3 ii-pcs.;
- amasebe ase-fresh basil - iziqwenga 3-4;
- amaqabunga amancinci ama-salad - ama-3-4 amaqhosha.
Ukulungiselela
Ngeesiqwenga kulo mzekelo, isonka esitsha kufuneka sitywekwe kwi-toaster okanye kwindawo yokucoca ngeoli yeoli, uze uhluthwe ngamazinyo ahlambulukileyo. Utamatisi omtsha uphelelwe ngamanzi abilayo, uhluthwe kwaye unqunyulwe ngamabhubhu amancinci. Sibeka iintlanzi zetamatato zibe ziqwenga zesonka kunye namaqabunga e-lettuce, athululelwe ngeoli yeoli kunye nokongeza amaqabunga e-basil.
AmaSandwich nge caviar amakhowe
Izithako:
- isonka - ii-3-4 ezinkulu;
- izaqathe - 65 g;
- amaqanda amasha - 275 g;
- i-anon bulb - 65 g;
- ioli engcoliyo yemifuno - 35 ml;
- Umsila omnyama omnyama - ipiniki e-1;
- itafile ityuwa - i-pinki e-1.
Ukulungiselela
Okokuqala silungiselela i-mushroom caviar. Ngenxa yale nto siyabilisa de i-mushroom ikulungele, kunye nemifuno etyumkileyo siyadlula kwioli ye-vegetable ngaphandle kokuvumba kuze kube lula. Emva koko, siwahlula amakhowe asebilisiwe kunye nefry kwi-blender, siyavuya ukunambitha ngetyuwa, pepper kunye neoli yemifino kwaye kwakhona sidibanisa ne-blender.
Ukusabalalisa i-mushroom caviar ephuma kumatshini atshwayo okanye atyunwe esonka kwisitya sokuqhathaniswa kwangoko kwaye wakhonza ngokukhawuleza.
I-Potato Burger
Izithako:
- amazambane ahlambulukileyo amazambane ngaphandle kobisi kunye nebhotela-520 g;
- umgubo wengqolowa - 65 g;
- iziqwenga zesonka - 120 g;
- I-oli yefriji engenasiphelo - 100 ml.
Ukulungiselela
Izilwanyana ezinobumba ezidibeneyo zidibeneyo zixutywe kunye nomgubo, zifakwe iibhola kwi-mass mass, zixinzelele ukuba zifumane iinqunqa ezijikelezileyo, zixutywe kwi-breadcrumbs kwaye zibe zibomvu ukuya kwi-oyile yemifuno ekushiseni okukhulu kwi-pan.