Melemo e meholo e 7 ea poone (e nang le diresepe tse phetseng hantle)

Litaba

• 4. Sopho ea kana le sopho ea poone

Poone ke mofuta oa lijo-thollo o nang le mefuta-futa o nang le melemo e 'maloa ea bophelo bo botle joalo ka ho sireletsa mahlo a hau, kaha o ruile li-antioxidants lutein le zeaxanthin, le ho ntlafatsa bophelo bo botle ba mala, ka lebaka la fiber ea eona e phahameng, haholo ha e qhibilihe.

Lijo-thollo tsena li ka jeoa ka mekhoa e fapaneng, 'me li ka eketsoa ka lisalateng le sopho, ntle le ho sebelisoa ho etsa likuku, li-pie, li-hominy kapa li-mush.

Lisebelisoa:

• Litamati tse 2 tse kholo (500 g);
• 1 avocado e kholo;
• 1/2 sekotikoti sa poone e tala;
• 1/2 onion ka lihlopha;
• 30 g ea chisi e tšoeu e sehiloeng ka likotoana.

Bakeng sa vinaigrette:

• 2 tablespoons ea oli ea mohloaare;
• Khaba e 1 ea asene;
• 2 tablespoons ea metsi;
• Khaba ea 1/2 ea mosetareta;
• 1 1/2 teaspoon ea letsoai;
• Pepere e nyane.

Mokhoa oa ho itokisa:

Hlatsoa 'me u khaole litamati ka li-cubes, haholo-holo ntle le peo,' me u etse se tšoanang ka avocado. Beha tamati, onion, chisi, avocado le poone ka setsing. Otla lisebelisoa tsohle ho fihlela ho e-na le motsoako oa junifomo ebe oe eketsa ka salate.

4. Sopho ea kana le sopho ea poone

Lisebelisoa:

• Khoho ea 1 / e se nang letlalo e khaotsoe likoto;
• 2 litha e le nngwe tsa metsi;
• Liqoapi tse peli tsa poone tse sehiloeng ka lilae;
• 1 senoelo sa mokopu o tšetsoeng;
• 1 senoelo sa lihoete tse halikiloeng;
• 1 senoelo sa litapole tse halikiloeng;
• Li-sprigs tse 2 tsa coriander e khethiloeng;
• 1/4 ea pepere e pherese;
• 1 semela sa chives;
• 1/2 eiee e kholo e khaotsoe ka halofo;
• 2 di-teaspoon tsa oli ea mohloaare;
• 1/2 onion e khethiloeng ka lisekoere le li-clove tse 2 tsa konofolo e sithabetseng;
• Letsoai le pepere ho latsoa.

Mokhoa oa ho itokisa:

Beha oli ka sekotlolo se seholo sa metsi ho tšela lieiee ka lisekoere le likotong tse soabisitsoeng tsa konofolo. Ebe u eketsa metsi, khoho, chives, onion e sehiloeng ka halofo, pepere, lilae tsa poone, letsoai le pepere ho latsoa.

Tlisa ho pheha ho fihlela poone le kana li le bonolo ebe o eketsa meroho eohle ebe o tlosa pepere le chives. Ha metsoako eohle e le bonolo, eketsa coriander e khethiloeng. Ho bohlokoa ho tlosa butle-butle foam e hlahang ka har'a moro.