Mahlakore a Yule

Litaba

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Re ntse re etsa moketjana oa phomolo, "ho bolela motsoalle oa hau oa hlooho ea khomo.

"E kholo," o rialo. "Nka tlisa eng?"

O re: “Ke uena feela.

"Che, ka 'nete," u tsitlella.

"Ho lokile, ho thoe'ng ka sejana se lehlakoreng kapa lijo tse tsoekere?" oa lumela.

U re: "Ha ho na bothata." Ha ho bothata? Sejo sa lehlakore? Sejo se tsoekere? Efe? E tla nka nako e kae ho e etsa? U tšohile, u nahana: Ke na le lintho tse ngata tseo ke lokelang ho li etsa nakong ena ea selemo le ho pheha (kapa ho pheha ho feta) ha se e 'ngoe ea tsona!

U ka lula u khobile matšoafo. Re rarolotse bothata ba hau ba matsatsi a phomolo: Mona re u fa lijana tse peli tse bonolo ho li pheha, hammoho le li-dessert tse peli tse monate (hammoho le tse potlakileng le tse bonolo) tse loketseng mokete ofe kapa ofe oo u eang ho o etsa -- kapa ho fana. Mahlakore ana kaofela a monate le lijo tse theolelang li pheha ka holim'a setofo. Seo se bolela hore o ka etsa e 'ngoe ea tsona ha Turkey kapa brisket ea hau e sootho ka ontong. 'Me, kaha bohle ba na le lik'hilojule tse fokolang le mafura, ho tlisa (kapa ho sebeletsa) e' ngoe ea lijana tsena ho tiisa hore bonyane tefiso e itseng tafoleng ea hau ea phomolo e tla phela hantle. Ka potlako, monate, mafura a tlase, mekete le matšeliso -- lisebelisoa tsohle tseo u li hlokang bakeng sa thupelo e ntle ea matsatsi a phomolo, kapa sehla.

Botsa seapehi

Nka tlisa eng moketeng oa matsatsi a phomolo ka mokhoa o fokolang -- ntho e nkang metsotso e ka tlase ho metsotso e mehlano ho e etsa?

U tlameha ho sebetsa ka mor'a nako kapa metsoalle e oele ka tšohanyetso kapa bana ba kula kapa ntja e jele sejana sa sebele seo u neng u lokela ho tla le sona. Ho sa tsotellehe hore na boemo ke bofe, ke nako ea mokete 'me ha u na sejana se lehlakoreng kapa lijo tse tsoekere. Ha seo se etsahala, mona ke litharollo tse hlano:

3 Mahlakore a hlaphohetsoeng

* Beha lipente tse 2 tsa tamati ea cherry ka har'a skillet e sa tsitsang ka tad (hoo e ka bang likhaba tse 4) tsa oli ea mohloaare le clove ea konofolo e halikiloeng. Latsoa ka letsoai le pepere ho latsoa le ho khabisa ka parsley e khethiloeng (e omisitsoeng, ho tloha nkho e ntle feela). Sebeletsa ka mofuthu. E sebeletsa 4. Ha u sebeletsa: li-calories tse 49, mafura a 31% (1.7 g; 0,2 g a tletse), 56% carbs (9 g), 13% protheine (2 g), 2 g fiber.

* Pheha sephutheloana sa li-ounise tse 'ngoe le e' ngoe ea li-floccoli tse halikiloeng le kholifolaoa ho latela litaelo tsa sephutheloana, 'me u li akhele ka pesto e rekiloeng lebenkeleng. E sebeletsa 4. Ka ho sebeletsa (ka likhaba tse 2 tsa pesto): li-calories tse 72, mafura a 50% (4 g; 0,7 g a tletse), 38% carbs (7 g), 12% protheine (4 g), 4 g faeba.

Emisa moo ho rekisoang lijo tse potlakileng 'me u reke penti ea litapole tse chesang tse khotliloeng. Koahela marotholi a 'maloa a oli ea mohloaare e sa tsoaloang ke boroetsana, letsoai le leng le leholo, pina ea linate le pepere e ntšo e sa tsoa khuoa pele u sebeletsa. Sshhhhh! E sebeletsa 4. Ka ho sebeletsa (ka 1/2 teaspoon oli): 117 lik'hilojule, 39% mafura (5 g; 1.2 g saturated), 54% carbs (18 g), 7% protheine (2 g), 2 g fiber.

2 Li-dessert tsa ho qetela

* Khaola kuku ea lijo tsa mangeloi tse rekiloeng ka lebenkeleng likotoana tse tšesaane. Holimo ka likhaba tse 2 tsa yoghurt e 'ngoe le e' ngoe ea nonfat ea vanilla le tse qhibilihisitsoeng tse tala tse serame ka sirapo. E sebeletsa 12. Ka nako ea ho sebeletsa: lik'hilojule tse 132, mafura a 1% (0,1 g; .01 g a tletse), 89% carbs (28 g), 10% ea protheine (3 g), 1 g fiber.

* Lahlela likotlolo tse 3 tsa phaenapole tse foreshe kapa tse ka makotikoting ka sekotlolong se nang le rum e lefifi. Fokotsa 'me u tšele ka kokonate e halikiloeng e monate. E sebeletsa 6. Ha u sebeletsa: li-calories tse 58, mafura a 16% (1 g; 0,6 g a tletse), 81% carbs (11 g), 3% protein (0.4 g), 1 g fiber.

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