Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 432
Amafutha - 19g
I-Carbs - 50g
Amaprotheni - 16g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-0
Izinkonzo 1
Izitsha zokusanhlamvu ziye zaba yinto ethandwayo yokudla kwasemini nesidlo sakusihlwa kokubili ku-intanethi nakukudla. Zikhulu ngoba ungazilayisha ngezinhlobo zonke zezithelo ezondla, imifino, kanye namaprotheni aphilile, konke okusemandleni okusanhlamvu okuphelele okunempilo. Lezi zakhi kufanele zonke zibe yingxenye yokudla kwakho ukucindezelwa kwegazi okuhle, ngakho ukwenza isitsha sokusanhlamvu kuyisinqumo esihle uma uzama ukunciphisa eyakho.
Le isitsha se-binoamic quinoa iberry inzuzo ama-berries ehlobo kanye nesipinashi esisha, i-walnuts enempilo enomsoco kanye noshizi wezimbuzi ezimnandi, konke kukhishwa ngamaphesenti amnandi futhi amancane okunciphisa ibhalsamu. I-quinoa inikeza isisekelo esiphezulu se-fiber, esinezintambo ezihlanganisa zonke i-flavour ndawonye ngokuphelele. Kuyisitsha esiphundu esingasiphatha ukudla kwasemini. Engeza iphrotheni yakho ewuthandayo, enjengenkukhu noma i-tofu, ukuze uthole ukudla okulula.
Izithako
- 1 isipinashi sesipinashi
- 1 inkomishi i-quinoa, iphekwe
- 1/2 indebe ye-strawberries
- 1/4 indebe ye-blueberries
- 1/4 indebe ama-blackberries
- 1 ushizi wehhashi
- 2 wezipuni walnuts
- 2 wezipuni oviniga balsamic
Ukulungiselela
- Indawo isipinashi ne-quinoa esitsheni.
Susa izikhumba eziluhlaza ezivela ku-strawberry kanye nocezu. Engeza ama-strawberries, ama-blueberries, nama-blackberries ukuze ubheke.
Nciphisa i-crumbled cheese yembuzi kanye nama-walnuts ngaphezulu kwesitsha.
Esikhathini samanzi esincane, ukushisa uviniga balsamic phezu komlilo ophakathi kuze kube yinto eguquguqukayo. Thela phezu kwesitsha bese ukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungasebenzisa noma yikuphi okusanhlamvu okuphelele njengesisekelo salesi sitsha, njenge-farro noma ilayisi elibomvu.
Uma ungawuthandi ushizi wezimbuzi, u-feta noma uhlaza okwesibhakabhaka usebenza kahle ngamajikijolo, noma ushiye ngokuphelele ukukhishwa kwe-milk.
Amathiphu wokupheka nokukhonza
Pheka i-quinoa yakho enkukhu encane ye-sodium noma yemifino ye-flavour ngisho nakakhulu.
Khonza ngenkukhu eboshwe, imfucumfucu, i-steak, noma i-tofu ukuze wenze lokhu kudla kube nesidlo esinomsoco se-dinner.