Qala usuku lwakho nge-protein yokuthuthukisa
Ufuna izindlela zokuthola isidlo sasekuseni esiphakeme njengesidlo noma imifino ? Kunemibono eminingi, kodwa ukhiye wangempela uneza amaprotheni amancane- okungukuthi, amaningi amaprotheni ngaphandle kwamafutha amaningi. Isibonelo, ibhotela le-peanut (noma ibhotela le-almond noma ibhotela le-soy nut) ku-toast eligcwele okusanhlamvu linamaprotheni amaningi, kodwa uma udla ibhotela le-peanut kakhulu, uzobe ungeze amafutha amaningi, futhi.
Uma ucabanga ukuthi lokhu kusho ukuthi amaprotheni ayengazwakalisa futhi nemigoqo ephrintiwe kakhulu, cabanga futhi.
I-Tofu ibhala , izitsha zokudla kwasekuseni ze-quinoa , i-oatmeal nge-bhotela ye-peanut (engeza imbewu ye-hemp yeprotheyini engaphezulu), kanye nama- muffin amaqanda ama-quinoa aphekwayo ambalwa nje okupheka kwe-vegan nokudla kwemifino ephezulu amaprotheni. Uma udinga okuthile okusheshayo, zama ukusebenzisa ama-quinoa flakes esikhundleni se-oatmeal, noma uhlanganise nengxenye nengxenye.
Chocolate Chocolate Butter Breakfast Quinoa
I-Quinoa akuyona nje isidlo sakusasa! Lokhu okusanhlamvu okuphezulu kwamaprotheni kuyisimo esiphelele se-oatmeal noma omunye uketshezi olufudumele. Ngokubilisa i-quinoa ngobisi lwe-soy, iba yithambile, i-creamy, ne-hearty, futhi iyisizinda esihle sama-flavour ezengeziwe njenge-chocolate ne-bhotela. Njengoba nje i-cocoa i-powder encane, ibhotela le-peanut, nesiraphu ye-maple, le quinoa yasekuseni iyakuthandeka ngaphandle kwayo yonke ushukela owengeziwe.
I-Vegan Quinoa Breakfast Porridge
Enye indlela yokujabulela i-quinoa ekuqaleni kosuku yilezi zitshalo ezikhuni, ezifudumele ezigcwele izithelo namantongomane.
Ephuziwe ushukela obomvu, isinamoni, ne-vanilla, leli phalishi liyokwanelisa noma ubani othanda i-oatmeal yekusasa-kuhlanganise nezingane! Le recipe idinga ama-strawberries, kodwa ukhululeke ukwengeza izithelo zakho ozithandayo. Futhi uma unganandaba namantongomane ungabashiya ngaphandle-kodwa bangezela ukuchofoza okuhle kanye nomthamo owengeziwe wamaprotheni.
Banana Chocolate Banana Quinoa
Ukushayela bonke abathandi be-chocolate! Jabulela isidlo sasekuseni esingenacala-naso nalesi sitsha se-chocolaty quinoa esithandekayo ngobisi lwe-chocolate soy kanye nengcosana ye-cocoa powder. Isiraphu ye-maple ineza ukuthinta okomnandi (kodwa ungasebenzisa isiraphu ye-agave uma ukhetha) futhi amabhanana aletha ukuthungwa okunwetshwayo. Izingane zakho zizocabanga ukuthi zidla ukudla kwasekuseni.
Maple Cinnamon Breakfast Quinoa
Njengoba kusondele ukunambitheka kwe-oatmeal esheshayo njengoba ungayithola, lokhu kutholakala kwe-quinoa cereal kungaba yintandokazi yomndeni. Kuyinto yokudla kwasekuseni enhle uma unayo i-quinoa esele, noma ungasebenzisa ama-quinoa ama-flakes okushintshwa okusheshayo. I-maple sinamoni i-quinoa isiphundu ngemifino enomisiwe, kodwa uzizwe ukhululekile ukungeza amajikijolo, ama-apula noma ezinye izithelo.
Ukupakishwa ngamaprotheni namavithamini, lesi sidlo se-"qua" esinyathelisiwe siyisidlo sakusihlwa sokudla sasekuseni noma siphelele lapho sihlanganiswa ekugoqweni. I-Tofu iyancibilika futhi yengezwe kumatamatisi, i-garlic, amakhowe, nesipinashi; i-soy sauce nejamu lemon eliqedile isidlo ngokuthinta umami.
Udinga ukukhawulwa kancane ukuze uqalise usuku lwakho? Lesi sifo se-tofu sinesipuni, kanye nezinye izikhathi ezithakazelisayo zokuvusa amaflegi akho.
Nakuba kunezithako eziningana kulolu hlu, le recipe iyashesha ukubeka ndawonye-faka nje u-anyanisi nogalikhi, bese ufaka i-tofu, i-pepper, amakhowe, utamatisi, izinongo, ne-soy sauce bese upheka kuze kube yimifino ithambile futhi i-tofu okuncane okuthosiwe.
Letha ama-flavour aseNdiya etafuleni lesidlo sasekuseni nale nhlanhla enempilo, ye-vegan tofu. I-Curry powder kanye ne-turmeric yengeza i-twist exotic kulokho okwakungavamile kube yisidlo se-veggie se-scramble standard. I-iresiphi iyashesha ukwenza futhi inhlanganisela ye-anyanisi, i-garlic, utamatisi, isipinashi, ne-tofu encane yenza lokhu kube isiqalo esinomsoco usuku.
I-casserole yesidlo sasekuseni inomsoco wesikhathi esigcwele, kodwa akekho ozokwazi ukuthi le casserole yeqanda yenziwa ngamasoseji angenasici. Qala le recipe ubusuku ngaphambi-upheke isoseji nge anyanisi bese ubeka endishini casserole.
Izindwangu eziphezulu nezinkwa futhi zimboze ngeqanda nobisi ubisi. Fafaza ushizi, ikhava, nesifriji. Manje konke okudingeka ukwenze ekuseni kubhaka! Umphumela wu-casserole enesibhakabhaka egolide egolide egcwala ukunambitheka.
Ungase ungakucabangi ngaphambili, kodwa frittatas ingenziwa ngaphandle kwamaqanda! I-Tofu idala ukunambitheka okufanayo kwamaqanda, nakuba esikhundleni sokuba yi-spongy, i-tofu frittata izokushiya ngezwi elihle emlonyeni. I-anyanisi, i-garlic, namazambane, kanye ne-spysh ye-soy sauce, yenze i-frittata ehlwabusayo eyokwenza ekuseni noma ubani.
Lezi phakamisi zinikeza amandla amaprotheni ngenkathi ephezulu enempilo. Ubisi lwe-soy kanye ne-tofu encibilikisiwe zihlanganiswa nokunciphisa imifino kanye nezithako zendabuko ezomile zepancake, kanye nama-apula aqoshiwe nama-pecans, ukwenza i-batter ekhuphukela emaqabheni amnandi.
I-Tempeh namaPatato amaHash Browns
I-Tempe ifana nomzala ka-tofu oqhelile kakhulu-empeleni, banokuncane kakhulu uma kuziwa ukunambitha nokuthungwa. Kodwa ikhwalithi yabo bobabili ababelana ngayo i-tempeh ephezulu yokwenza okuqukethwe kweprotheni isithako esiphelele kule hashi yasekuseni. I-Tempe ilethela ukudla okunomsoco omningi ku-iresiphi elula ye-hash, okwenza lokho okuvame ukuba yi-calories engenalutho ukuqala okunempilo kuze kube usuku.
I-Peanut Butter I-Granola Ukugoqa
Lona iresiphi ezokugcina uma usuphuzile, noma izingane zakho zikhononda ukuthi zikhathele ngesidlo sasekuseni esifanayo-futhi sezikhathele ngokujwayelekile! Iprotheyini ivela ebhotela le-peanut, kanti nakuba iresiphi idinga ubhanana, ama-apula noma omisiwe azosebenza kanyekanye. Gcwalisa i-tortilla, uyiqede, futhi ulungele ukuya!
Iprotheyini ye-Vegetarian ezenziwe ngokwabo
Khohlwa ngamaprotheni powder-le phrotheni inyakaza isebenzisa ubhontshisi ngenxa yokukhulisa amaprotheni! Futhi akekho oyobe ohlakaniphile uma ehlanganiswa nejayinaphu juice, sitrobheli-i-yogurt yebhanana, ama-strawberries, uju, i-ginger no-nutmeg. Iphelele emva kokuzivocavoca noma nje ukuqala injini yakho.
Lapho ama-blueberries ehlanganiswa ne-tofu, i-banana, ubisi lwe-soy, nobuni, umphumela uyiphunga elimnandi nelomnandi eliphuza umndeni wonke uzothanda.
I-pick-me-up enkulu ekuseni ekuseni noma kunoma yisiphi isikhathi sosuku!