Sai sai, cias, nourishing, thiab feem ntau cov tseem ceeb - heev six!
1. Bananas hauv tortillas nrog txiv laum huab xeeb
Kev noj haus, kev sib txuas khov nquag thiab qhov siab. Yog tias koj tsis pom ib qho kev kuaj tshwj xeeb rau tortillas, nws tsis muaj dab tsi, koj tuaj yeem hloov nws nrog cov puff-poov ordinary. Ua ob peb npas ntawm mov paj, yob lawv mus rau hauv me me khoom qab zib, Fry rau ob peb feeb nyob rau txhua sab. Maj mam lub txiv mis nrog cov txiv laum huab xeeb rau ntawm ib sab, muab ib tug txiv tsawb ntawm ib sab, yob lub yob thiab muab tso rau hauv qhov cub, rhuab mus rau 150 degrees rau 15-20 feeb. Thaum lub tais yog me ntsis txias, txiav nws nrog ib ncig.
2. Zaub nrog hummus
Cov tais diav hauv lub rhawv zeb yog cov tswv yim zoo thiab nrhiav ntxim hlub zoo nkauj. Yog xav ua noj ua ke nrog zaub koj yuav tsum tau:
- 1 tau ntawm kaus poom chickpeas;
- 1 clove ntawm qej;
- ¼ khob txiv roj roj;
- 2 tbsp. l. freshly squeezed txiv qaub kua txiv;
- 2 tbsp. l. tahinas;
- ¼ tsp. chilli hmoov;
- 12 pieces ntawm carrot;
- 12 ntsug ntawm celery;
- 12 txiv lws suav txiv lws suav.
Thawj xya cov khoom xyaw yog tov thiab hauv av nyob hauv rab phom rau homogeneous pawg. Nws yuav yog kwv yees li 4 qhov. Muab ob peb diav ntawm hummus rau hauv qab ntawm lub thawv thiab decorate lub zaub mov nrog zaub.
3. Kua txiv hmab txiv ntoo nrog almond roj thiab granola
Qhov no yog ib qho khoom noj zoo nkauj thiab hearty.
Cov khoom xyaw:
1 kua, txiav rau hauv ib ncig; almond roj; granola.
Ib daim ntawm Kua generously roj nrog almond roj thiab sprinkle nrog granola flakes. To top nrog ib tug piece ntawm Kua. Yog tias xav tau, koj tuaj yeem ua ob zaug los yog ib qho triple sandwich.
4. Blueberries hauv yogurt
Npaj li no delicacy yog yooj yim heev. Siv ib lub hwj los ntawm yogurt thiab ntxuav blueberries. Berries prick on toothpicks, poob rau hauv yogurt thiab maj mam nteg tawm daim ntawv ci nrog them parchment. Cia li maj mam hloov cov ntawv ci rau hauv lub tub yees thiab tso nws rau tsawg kawg ib teev. Tom qab lub berries tau pauv mus rau ib lub thawv ntim los yog lub hnab.
5. Tsuag chickpeas
Cov khoom xyaw:
- 2 cov kaus poom ntawm cov kaus poom chivpeas;
- 2 tbsp. l. txiv roj roj;
- seasonings mus saj.
Muab cov taum ci tso rau ntawm lub tais ci ci thiab chiv ntawm 170 degrees 45 feeb, los yog kom txog rau thaum lawv ua crispy. Tam sim ntawd tom qab koj tau txais lub chickpea - tseem kub - roj nws nrog txiv ntseej roj, sprinkle nrog seasonings thiab sib tov txhua yam meej. Nws yog qhov zoo tshaj plaws kom muaj khoom noj txom ncauj thiab pab rau lub rooj.
6. Chocolate paj npleg nrog avocado
Xws li ib qho paj kws qhob noom xim kasfes tseem tsis tau noj.
Cov khoom xyaw:
- 4 nce avocados;
- ¼ khob txiv maj phaub mis nyuj;
- 4 tbsp. l. cocoa hmoov;
- 3 tbsp. l. zib ntab;
- 50 g ntawm melted tsaus chocolate;
- 2 tsp. vanilla;
- 1/8 tsp. ntsev.
Avocado tev thiab tshem tawm lub pob zeb, finely chop thiab grind nyob rau hauv ib tug blender. Ntxiv tag nrho cov khoom xyaw ntxiv rau cov qos yaj ywm resulting thiab qoob loo. Koj tuaj yeem pab cov paj npleg nrog dej qab zib, khoom qab zib hmoov txhuv thiab lwm yam khoom noj rau saj.
7. Khoom noj txom ncauj ntawm cov qhob cij
On crackers koj tuaj yeem noj cov khoom noj muaj haus - nrog cheese thiab almonds, piv txwv, los yog nrog koj niam thiab txiv, los yog avocado, los yog txiv lws suav thiab Feta cheese. Feem ntau, muab qhov tso siab rau kev xav thiab kev sim.
8. Yoghurt parfait nrog granola thiab blueberries
Cov khoom xyaw:
- 1 iav ntawm khov blueberries;
- 1 khob ntawm Greek yogurt;
- 1 khob ntawm granola;
- 1 tsp. agave nectar los yog zib mu.
Defrost lub berries thiab cia lawv pib ib me ntsis kua txiv. Tso lub blueberries nyob rau hauv lawv tus kheej kua txiv rau hauv qab ntawm lub ntim. Pour nws on to top nrog Greek yoghurt, ncuav granola thiab decorate nrog tshiab berries. Ua ntej siv, lub tais yuav txias thiab tov.
9. Cov txiv hmab txiv ntoo nrog cov ntses muas-yoghurt
Cov khoom xyaw:
- 1 khob ntawm Greek yogurt;
- 3 tbsp. l. peanut butter;
- 3 tbsp. l. zib ntab.
Sib tov tag nrho cov khoom xyaw kom txog rau thaum tus. Qhwv lub kua slices, dunk lawv mus rau hauv lub resulting sauce thiab txaus siab rau kev txhim kho saj ntawm lub txiv hmab txiv ntoo.
10. Toasts nrog avocado
Cov ntaub ntawv uas yooj yim cov khoom xyaw muab ib qho nyuaj tshwm sim.
Los npaj cov zaub mov koj yuav tsum tau:
- ½ avocado;
- condiments;
- 1 tbsp. l. ntawm cov roj txiv roj.
Avocado zom rau gruel, sib tov nrog seasonings thiab butter thiab kis ua ntej kib cij kib hauv toaster.
11. Zaub qhwv nplej steamed nrog Miso sauce
Qhov no yog lwm txoj kev ua noj ua zaub mov.
Cov khoom xyaw:
- 1 tbsp. l. miso-muab tshuaj;
- 1 tbsp. l. peanut butter;
- 1 tbsp. l. sesame roj;
- 1 tsp. nplej vinegar;
- 1 tsp. wine qab zib;
- 1 - 2 tbsp. l. dej.
Broccoli ntxuav, qhuav thiab sib faib rau hauv inflorescences. Noj lawv kom txog rau thaum kev sib tw. Los npaj cov ntses, muab cov hmoov txiv laum huab xeeb, miso muab tshuaj txhuam, kua txiv roj roj, kua txiv hmab txiv ntoo thiab kua txiv hmab. Ntxiv dej yog tias koj xav ua kom muaj kua ntau dua. Cov zaub mov yog npaj txhij!
12. Fried pumpkin noob
Nyob rau hauv taub dag cov noob, ntau ntawm tseem ceeb microelements.
Cov khoom xyaw:
- 1 iav ntawm taub dag;
- ½ tsp. qej hmoov;
- ½ tsp. salts;
- ¼ tsp. cayenne kua txob;
- 1 tbsp. l. ntawm cov roj txiv roj.
Preheat qhov cub kom 180 degrees. Nyob rau hauv ib lub tais, ua ke cov noob nrog txiv ntseej roj thiab seasonings. Muab lawv tso rau hauv lub tais ci thiab muab tso rau hauv qhov cub kom ntev li 15 nas this.
13. Npauj npaim kub hnyiab nrog lub taub hau
Npaj txhij: koj yuav zaum saum nws sai heev. Ua noj khoom txom ncauj no, tsuas yog siv cov pob kws ua kom pob kws nrog cov roj txiv ntseej thiab ncuav qab zib, sib tov thiab muab pov rau hauv lub microwave.
14. Lub zog yoghurt nrog chia nplej
Cov khoom xyaw:
- 1 khob ntawm Greek yogurt;
- ½ khob kefir;
- 1 tbsp. l. zib ntab;
- ¼ khob chia noob.
Nyob rau hauv ib lub tais loj, sib tov Greek yogurt nrog kefir, zib mu thiab chia noob. Muab tais rau 30 feeb hauv lub tub yees kom lub noob tawg, thiab tom qab ntawd ntxiv cov khoom sib xyaw saj - txiv ntseej, txiv ntoo, citrus, chocolate, thiab lwm yam.
Qhaub cij ntawm dib nrog cheese
Tag nrho cov uas yuav tsum tau rau qhov kev npaj ntawm no zaub mov yog txiav lub dib rau hauv ib ncig thiab pave nws nrog pieces ntawm cheese. Yog tag nrho!
16. Zog tuav
Cov khoom xyaw:
- 1 khob ntawm cov hnub;
- ¼ khob ntawm zib mu;
- ¼ khob roj txiv lauj kaub los yog almond;
- 1 lub khob khob noom hlais nqaij;
- 1.5 khob ntawm oatmeal.
Xaus cov hnub rau hauv rab phom. Zib ntub sov, sib tov nrog txiv laum huab xeeb thiab sau nrog ib tug sib xyaw ntawm cov hnub. Ntxiv cov oats thiab almonds thiab qhov chaw ntawm daim ntawv ci. Muab cov hnyuv tso rau hauv lub tub yees los yog lub taub yees txias rau 15 - 20 feeb, thiab thaum twg nws txias, muab txiav rau hauv cov duab me me. Khaws lub tais rau hauv lub thawv cua txias.
17. Cov khoom cog nrog "Nutella"
Cov khoom xyaw:
- 1.5 khob ntawm oatmeal;
- 2/3 khob ntawm Nutella;
- ½ khob txiv maj phaub chips;
- ½ khob ntawm zib mu;
- ½ khob fais fab tuag;
- 2 tbsp. l. flax noob;
- 1 tbsp. l. chia noob;
- 2 tsp. vanilla;
- ½ tsp. ntsev.
Sib tov tag nrho cov khoom xyaw rau hauv cov khoom noj processor kom txog rau thaum thiab muab tso rau hauv lub tub yees kom ntev li 30 mus rau 60 feeb. Ib qho kev pabcuam yog npaj txhij, koj tuaj yeem them koj tus kheej nrog lub zog!