Super Easy Quinoa Salad Kayla Itsines E Etsetsa Lijo Tsa Mots'eare

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Mokoetlisi oa Australia le setsebi sa boikoetliso ba Instagram Kayla Itsines o tsebahala haholo ka ho thusa basali ba bangata ho fetola 'mele ea bona ka boikoetliso ba hae bo tummeng ba metsotso e 28 ba Bikini Body Guide. (Leka ho etsa-kae kapa kae-kae kapa kae potoloho ea 'mele o feletseng bakeng sa toning ea hlooho ho ea menoaneng.) Le hoja tataiso ea hae ea digital e 'nile ea kenyelletsa karolo ea moralo oa lijo, hona joale o nka lintho ho ea boemong bo latelang ka ho hatisa buka ea hae ea pele ea bophelo bo botle le mokhoa oa bophelo (e leng e boetse e kenyelletsa lenaneo la matsatsi a 28 la ho hula, le fumanehang hona joale.

Buka ena e kenyelletsa merero ea lijo le lipepe tse fetang 200 tse bonolo empa e le tse khahlisang ho tloha ho 'Fragole, Ricotta le Nutella Drizzle on Toast' ho 'Zucchini Pasta Bolognese' le linepe tse ngata tse monate, tse nosetsang molomo ho u khothatsa ho khokhothela liqeto tse nepahetseng tsa ho ja. . Ka lehlohonolo, Kayla o ile a arolelana le rona risepe ea sethopo sa hae sa 'mankhonthe le salate ea quinoa ho thusa ho etsa hore lisalate tsa rona tsa mots'eare li hloname hanyane ka 2017. tsebo.)

E sebeletsa: 1

Nako ea ho itokisa: 10 Metsotso

Nako ea ho pheha: Metsotso e 15

Bothata: Bonolo

Lisebelisoa:

• 2 oz quinoa
• 1⁄4 eggplant e mahareng, khaola likotoana tse 1 thick2-ka botenya
• ho fafatsa oli
• Mehloaare ea kalamata e 4, e pentiloe ebile e sehiloe
• Makhasi a manyane a 1 a arugula
• 5 1⁄4 oz lierekisi tse tšetsoeng ka makotikoti, tse tšetsoeng le ho hlatsuoa
• 1 isipuni makhasi a basil a hloekileng
• Pepere e ncha e mongobo (ka khetho)
• 1 oz letsoai le fokotsoang mafura a tlase, a petsoha

Litsela:

1.Beha quinoa le 2⁄3 senoelo sa metsi ka paneng ka mocheso o phahameng 'me u tlise ho pheha, ho susumetsa ka linako tse ling. Koahela 'me u fokotse mocheso ho tlase. Koahela metsotso e 10-12 ho fihlela mokelikeli o kenngoa 'me quinoa e le bonolo.

2. Senya sekotlolo sa barbecue kapa pane ea chargrill ka mocheso o phahameng.

3. Fafatsa likhae tsa li-eggplant habobebe ka setlolo sa oli. Grill metsotso e 4-6 kapa ho fihlela ha e le bonolo, e fetoha ka linako tse ling. Behella ka thoko ho phola.

Ho sebeletsa, beha quinoa, mohloaare, arugula, chickpeas, basil le eggplant ka sekotlolo sa ho sebeletsa. Eketsa pepere haeba u lakatsa, 'me u hahe ka bonolo ho kopanya. Fafatsa holim'a feta.

Ho tloha Bikini ea 'Mele oa Bikini ea matsatsi a 28 oa ho ja ka tsela e nepahetseng le tataiso ea bophelo ke Kayla Itsines. Copyright © 2016 ke mongoli mme e hatisitsoe hape ka tumello ea St Martin's Press.

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