Mokhoa oa ho natefeloa ke limela tsa limela le makhasi

Litaba

• 1. Keke ea Lihoete le Beet
• 2. Sopho ea mokopu e nang le lekhapetla
• 3. Bohobe bo tsoang Lithong le Makhasi
• 4. Casthu ea makhapetla a Chuchu
• 5. Li-noodle tsa lihoete tsa lihoete

Mahlaka, makhasi le makhapetla a meroho a na le limatlafatsi tse ngata tse kang vithamine C, folic acid, tšepe, calcium le li-antioxidants, mme e ka sebelisoa e le lilekane ho eketsa boleng ba phepo ea lijo le ho thibela mafu a kang mofets'e, atherosclerosis, pipitlelano esita le botsofali pele ho nako.

Likarolo tsa meroho tse atisang ho lahleloa ka moqomong li ka sebelisoa ho eketsa diresepe tse kang sopho, farofas, lisalate le lipanekuku. Ntle le moo, ts'ebeliso e felletseng ea lijo e thusa ho fokotsa litšila ebile e kenya letsoho ho sirelletsa tikoloho.

Li-diresepe tse 5 tse bonolo le tse nang le phepo ke ho sebelisa mahlaka, makhasi le makhapetla a lijo.

1. Keke ea Lihoete le Beet

Lisebelisoa:

• 1 lekala la beet
• rantipole makhasi
• 120 ml ea lero la morara
• 2 tablespoons tsoekere e sootho
• 1 teaspoon ea vanilla essence
• 1 lehe
• 1 kopi ea phofo e feletseng ea koro
• Khaba e 1 e tletse oli ea mohloaare
• 1 teaspoon sopho ea ho baka

Mokhoa oa ho itokisa:

Otla lisebelisoa tsohle tsa blender, ntle le phofo le tomoso. Sebakeng se arohileng beha metsi, eketsa phofo le tomoso, u tsoakane hantle ho fihlela o boreleli. Kenya pane e tlotsitsoeng ebe u e beha ka ontong e futhumetseng pele ho nako e ka etsang metsotso e 20.

2. Sopho ea mokopu e nang le lekhapetla

Lisebelisoa:

• Likopi tse 2 le 1/2 tsa tee e butsoitseng ea mokopu
• Likopi tse 4 tsa tee
• 4 tablespoons ea raese
• Likopi tse 2 e1 / 2 tsa tee ea lebese
• 3/4 senoelo sa tee
• Khaba e 1 ea botoro kapa oli ea mohloaare
• Letsoai, konofolo, pepere le monko o motala ho latsoa

Mokhoa oa ho itokisa:
Pheha mokopu ka lekhapetla ka metsing ho fihlela o le bonolo. Kenya raese 'me u tsamaee ho fihlela metsi a kokobela ebe a oma. Otla mokopu, raese, lebese, eiee le botoro ka blender, ebe u li hlahisa ho fihlela li tenya. Nako ea ho latsoa.

3. Bohobe bo tsoang Lithong le Makhasi

Lisebelisoa:

• Likopi tse 2 tsa makhasi le mahlaka a khethiloeng (sebelisa li-broccoli kapa mahlaka a spinach, beet kapa makhasi a leek)
• 3 tablespoons ea oli ea mohloaare
• 1 lehe
• 1 tablespoon tsoekere e sootho
• 1 teaspoon letsoai
• 2e 1/2 linoelo phofo eohle ea koro
• Likopi tse 2 tsa phofo ea koro
• Enfelopo e le 1 ea tomoso ea tlhaho ea likokoana-hloko

Mokhoa oa ho itokisa:

Pheha limela le makhasi ka metsing ho fihlela li le bonolo. Hlatsoa 'me u boloke metsi a phehang. Otla makhasi le stems ka blender ka kopi e le 'ngoe ea metsi a phehang. Kenya oli, lehe, tsoekere le letsoai ebe u li otla ho fihlela li boreleli. Beha phofo le tomoso ka sekotlolo se seholo ebe u kopanya, ebe u eketsa motsoako oa makhasi le stems, o hlohlelletsa hantle ho fihlela o etsa bolo.

Knead hlama metsotso e 5 ho isa ho e 10 ho fihlela e tsoa matsohong. Butle-butle eketsa phofo ha ho hlokahala. Koahela hlama 'me ue lumelle hore e phomole hora e le' ngoe kapa ho fihlela e habeli ka boholo. Bopa hlama ka sebopeho seo u se batlang 'me u se behe ka mokhoa o tlotsitsoeng, o e tlohele e tsohe hape ho fihlela e habeli ka boholo. Ebe o baka ka ontong e futhumetseng pele ho 200ºC metsotso e 30 ho isa ho e 40, kapa ho fihlela bohobe bo tiile ebile bo le khauta.

4. Casthu ea makhapetla a Chuchu

Lisebelisoa:

• Likopi tse 3 tsa makhapetla a chayote a hlatsoitsoe, a hahiloe ebile a phehiloe
• Senoelo se le seng sa bohobe ba khale se kenelletsoeng ka lebeseng
• 2 tablespoons ea chisi e grated
• 1 eiee e nyane, e khaotsoe
• Khaba e 1 ea oli ea mohloaare
• Mahe a 2 a otliloeng
• Monko o motala le letsoai ho latsoa

Mokhoa oa ho itokisa:

Otla likhetla tsa chayote tse phehiloeng ka blender. Ka sekotlolo, kopanya likhetla le lisebelisoa tse ling. Ebe o nka ho baka ka pyrex e tlotsitsoeng, ka ontong e mahareng, ho fihlela chisi e qhibiliha. Sebeletsa chesang.

5. Li-noodle tsa lihoete tsa lihoete

• 1 eiee e nyane, e khaotsoe
• Li-clove tse 6 tsa konofolo
• Likopi tse 2 tsa mahlaka a watercress
• 1 kopi ea makala a rantipole
• Nutmeg le letsoai ho latsoa
• Likotlolo tse 2 le 1/2 tsa bijoux

Mokhoa oa ho itokisa:

Ka saucepan, sautee onion le konofolo ho fihlela khauta. Eketsa mahlaka a watercress le makala a rantipole 'me u tsoele pele ho sesa. Nako le linate le letsoai ho latsoa. Sebelisa sechu e le mongobo bakeng sa bijoux e phehiloeng. Haeba o lakatsa, eketsa nama ea khomo le chisi e halikiloeng.

Shebella video e latelang 'me u bone lipepepe tse ling ho qoba litšila tsa lijo: