Re etsa tlhahiso ea ho hlophisa pikiniki ea ho qetela, feela ka ho fetola li-recipes tseo u li ratang. Tse ling tsa maqheka a seng makae ke tsena. Kenya sebaka sa phofo ea koro eohle. Ho e-na le botoro le letsoai, nako le limela tse ncha, linoko le litholoana bakeng sa nako. Sebelisa theknoloji ea "ho pheha ka bohlale". Ka mohlala, ha rea ka ra qala ho noa litsuonyana tsa nama ea kolobe ka oli e chesang mme ho e-na le hoo re li chese ka ontong. Phello? Nama e monate tlas'a khauta ea khauta - mme ha ho na mafura a kotsi! Li-phepelo tsa ho pheha ka letsoho le potlakileng li tla u makatsa ka ho nolofatsa ha eona le tatso.
Khaba le liperekisi le blueberries
Likarolo tse 10
Boitokisetso: metsotso e 20 (hammoho le metsotso e 45 ho pholile hlama)
Ho pheha nako: metsotso e 60
Khoma:
• kopi e le 'ngoe ea phofo
• dikopi tse 2 tsa phofo e phethehileng
• 2 tbsp. l. lero la lamunu
• 2 tbsp. l. oli ea lemon kapa oli leha e le efe ea meroho
• 4 tsp. letsoai le letsoai le letsoai
• 85 g ya chisi e tlaase ea mafura
Ho tlatsa le ho robala:
• 60 g ya diperekisi tse butsoitseng, tse qhibililoe le tse tšesaane
• kopi e le 'ngoe ea blueberry e hloekileng
• 11 g ea phofo e kopanetsoeng ka ho feletseng
• dikopi tse 3 tsa oatmeal (ho pheha ha ho potlakile)
• Likotlolo tse 4 tse tsoekere tse tsoekere
• dikopi tse 3 tsa tsoekere
• likotlolo tse 4 tsa walnuts tse khōlō tse khethiloeng
• 2 tbsp. l. li-coated cream (likotoana)
• 3 tbsp. l. lero la lamunu le nang le lero la lamunu
• 1 tsp. lero la lero la lemone
• 2 tbsp. l. cornstarch
• 1 tsp. diminame ea fatše (likarolo tse 2)
Kopanya mefuta e 'meli ea phofo. Kenya botoro, chisi le setoto. Tšela oli ea meroho, lero la lamunu. Khunya bolo ea hlama, e phuthele ka pampiri e tsoetseng pele. Beha sehatsetsing ka halofo ea hora (u ka e tlohela bosiu). Etsa hlama hore e be selikalikoe le bophara ba cm 30 pakeng tsa lipampiri tse peli tsa boka. Tlosa karolo e ka hodimo ea pampiri; beha hlama, pampiri, e be sebopeho ka boima ba lisenthimithara tse 23. Tlosa pampiri. Phunya hlama ka fereko 'me u kenye sehatsetsing metsotso e meng e 15. Preheat ontong ho 190 ° C. Bake hlama ka metsotso e 15, pholile. Kenya lero la lemone ho diperekisi le blueberries. Ho arola tsoekere, starch le 1 tsp. sinamone. Eketsa litholoana mme u apare kaka. Fokotsa likarolo tsa kaka ka oli ea mohloaare 'me u bake bakeng sa metsotso e 25. Bakeng sa li-crumbs, kopanya phofo le oatmeal, tsoekere le 1 tsp. sinamone. Kenya litapole tse entsoeng ka botoro, lero la lero le linate. Tlosa kaka mme o fafatse ka crumbs. Bake ka metsotso e 20. Refrigerate hora. Ntho ea phepo e nepahetseng 1 e sebetsang (sekhahla se le seng sa pie): 332 CAL, 15 g ea mafura (38% ea lik'hilojule), 5 g ea mafura a mangata, 47 g ea lik'habohaedreite, 6 g ea protheine, 4 g ea fiber, 36 mg ea calcium, 2 mg ea tšepe, sodium. Karolo ea metsi ea pie ea rona e monate ke 332 kcal le 15 dikgerama tsa mafura. Li-pie tse ling tsa litholoana li na le li-kcal tse 500 le lihlahisoa tse peli tse ngata
Pikiniki ea Crispy
Khoho e entsoeng e rata lijo tse halikiloeng, empa e na le lik'hilojule tse 317 feela le ligrama tse 9 tsa mafura, ha li bapisoa le 580 kcal le ligrama tse 36 tsa mafura khoho e halikiloeng.
4 liphallelo
Metsotso e 30 ho lokisetsa
Ho pheha nako: metsotso e 30
• 660 g (hoo e ka bang 8) likhoho tsa khōho ea khōhō
• senoelo se le seng sa 'mele o monate kapa tranelate
• likotlolo tse 4 tsa Japanese breadcrumbs "punk"
• likotlolo tse peli tsa cornflakes
• 2 tsp. Lijo tsa Italy (motsoako oa basil o omisitsoeng, marjoram, oregano le masene)
• 2 tsp. letsoai le qhibilihileng
• 4 tsp. pepere ea cayenne
Beha lirope ka setsing sa polasetiki 'me u li tlatse ka botlami ho ea holimo. Koala setshelo le refrigerate bonyane metsotso e 30. Haeba ho na le nako, ho molemo bakeng sa letsatsi lohle. Lijong tsa lijo, kopanya li-Cornflakes, lijo tsa Italy, letsoai le pepere ea cayenne ho ea sebakeng se seholo sa marulelo. Beha sekotlolo se hlahang ka sekotlolo ebe o kopanya le breadcrumbs "panko". Khoho e nkiloeng ka har'a sehatsetsing ebe e pholletsa metsi ka lebese hantle. Rōlela likhama ka motsoako oa bohobe. Preheat oven ho 180 ° C. Beha sefate sa aluminium ka tlas'a setei sa ho baka. Li-lobs tsa likhoho ka ontong ka metsotso e 30 kapa ho fihlela li phehiloe. Lijo tse nang le phepo e nepahetseng (1 letheka): 317 lik'hilojule, 9 dikgerama tsa mafura (26% ea lik'hilojule), 2 g ea mafura a tletseng, 21 g ea lik'habohaedreite, 36 g ea liprotheine, 1 g ea fiber, 90 mg ea calcium, 7 mg ea tšepe, 587 mg ya sodium .
Salate ea bophelo bo botle le litapole
Ho salate ea litapole ea khale ho na le mayonnaise le mahe a mangata. Re ile ra qoba mahe a tsoang k'harape 'me re apara salate ka mayonnaise ea mafura. Phello: 167 kcal ho e-na le 550 le 2 g mafura ho e-na le 46
6 liphallelo
Litokisetso: metsotso e 20
Ho pheha nako: metsotso e 10
• majoe a maholo a mararo
• likhahla tse peli tse khethiloeng tsa celery
• linoelo tse peli tse hahiloeng ka parsley
• dikopi tse 3 tsa mayonnaise e tlaase
• likotlolo tse 4 tsa bohlasoa bo botle kapa tranelate
• 2 tbsp. l. e nchafatsa lero la lemone
• 2 tsp. Diardon mosetareta
• masiba a 6 a liiee tse tala
• Pepere le letsoai le mongobo o mocha
Khaola litapole ka likaroloana tse nyenyane. Beha sekontiri 'me u phehele metsotso e 10 kapa ho fihlela e e-ba bonolo (phunya ka thipa e bohale ho hlahloba). Pholile, kenngoa ka sekotlolo sa salate. Eketsa lieie, celery le parsley. Hlatsoa ka monokotšoai oa mayonnaise, buttermilk (kapa tranelate), lero la lemone le mosetareta ho tloaelehileng ho tsitsitseng. Tšela ka motsoako oa litapole mme u sisinye ka makhetlo a 'maloa ho kopanya. Letsoai le pepere ho latsoa. E le hore u fapane le tatso ea salate, u ka eketsa lisepisi tsa marinade le / kapa li-tomate tse 'maloa (li khaole ka halves) ho eona. Sebeletsa chilled. Ntho ea phepo e nepahetseng 1 ho sebeletsa (1 sekete): 167 lik'hilojule, 2 g mafura (10% ea lik'hilojule), 1 g mafura a tletseng fatše, 35 g lik'habohaedreite, 3 g protheine, 5 g fiber, 77 mg khalsiamo, 1 mg mokelikeli, 263 mg sodium .
Meroho e thusang: ho arohana ha banana (ka nako ea ho sebeletsa)
Kaofela re rata li-dessert, li-spicy, li-sauces tsa pelo le pasta ka Setaliana. Empa sena ha se lebaka la ho bua ntle le letšoao! Fetola leqheka lena: ho e-na le ice cream, beha yogurt e nang le serame ka lijo tse nang le lijo tse nang le lijo tse ling. Tšela li-pancake tsa rye tse nang le moriri oa apole, ebe u fafatsa pasta e nang le mafura a tlaase.
Hlatsoa banana 'me ue khaole ka metsing a mabeli. Beha sejana, beha holim 'a libolo tse peli (1/4 senoelo) sa yogurt e khabisitsoeng ka serame - ka vanilla le fragole. Tlatsa ka sirapo e tlaase ea mafura e fokolang 'me u hlajoe ka tranelate (2 tablespoons). Fafatsa le linotši tse halikiloeng (1 tsp) le ho khabisa 1 ciliegia e ncha. Nete ea bohlokoa ea phepo ka nako e sebetsang: 295 CAL, mafura a 5 g.
Leseli la pesto le khanyang (bakeng sa li-servings tse 16)
Fula 2 cloves ea konofolo. Kenya likotlolo tse 2 tse ncha, 34 g tofu, 1/4 senoelo se omisitsoeng linate tsa kedare, 1/4 senoelo sa parmesan chisi le 2 tbsp. l. ea oli ea mohloaare. Kopanya mochine oa lijo pele o fumana tranelate. Nako le letsoai le pepere. Hlohlelletsa, ho sisinya ka makhetlo a 'maloa, ka li-noodle tse chesang tse chesang (khetha "linvine"): 2 tbsp. l. pesto ka 1 sekotlolo sa noodle. Karolo ea phepo e nepahetseng 1 karolo (2 tablespoons): 50 SCAL, 4 g mafura.
Macarone salate ka tsela e ncha (li-servings tse 8)
Cook 340 g ea pasta (mofuta oa "linaka") ho tsoa hohle. Li kenye ka sekotlolo sa salate, eketsa pepere e monate e khethiloeng (1/2 senoelo) le parsley (khaba e le 1). Whisk ka 1/4 senoelo tlaase mafura a mayonnaise le yogurt, 2 tbsp. l. marinade pickles, 1 tbsp. l. raese veine asene. Le 1/2 tsp. Diardon mosetareta. Tšela motsoako oa pasta, nako le letsoai le pepere. Karolo ea phepo e nepahetseng 1 karolo (1/4 senoelo): 181 lik'hilojule, 2 g mafura.