Khetha lijo le likhoho le li-meroho
• 1 tbsp. phofo ea koro
• 1 tsp. thyme e omisitsoeng
• 4 tsp. pepere e mongobo fatše
• 4 tsp. pepere e khubelu ea fatše
• 1 tsp. oli ea mohloaare
• Ligrama tse 450 tsa matsoele a likhoho ntle le letlalo, li arotsoe likotoana tse 5 cm
• kopi e le 'ngoe e anyesitsoeng
• likopi tse peli tsa rantipole e khethiloeng
• Mahlaka a 2 a celery e hahiloeng
• turnip e 1 e khethiloeng
• litapole tse 4 tse mahareng
• pakete e le 'ngoe (400 g) puree ea tomate e ncha
• 800 ml ea mori oa khōho
• 1 tsp. Diardon mosetareta
• senoelo sa 1 sa linaoa tse tala tse nang le serame
• likotlolo tse 4 tsa parsley
• li-Croissants tse 4 tse hlahisitsoeng hantle
Ho pheha:
Lijong tse nyane, kopanya phofo, thyme, pepere e ntšo le e khubelu ebe u beha ka thōko. A e kholo saucepan tšela oli le mocheso ho bohareng mocheso. Kenya likhoele le liniee moo 'me u fete metsotso e 2. Kenya motsoako oa phofo, Thyme le pepere, kopanya. Ka nako eo eketsa, susumetsang maikutlo, lihoete, celery, turnips, litapole, langa le le lej puree, moro le mosetareta. Pheha. Pheha metsotso e 5 ntle le sekwahelo, ho fihlela khoho e se e loketse, mme meroho ha e bonolo. Eketsa, o hlohlelletsa, ho na le linaoa tse tala 'me u phehele metsotso e' ngoe hape. Tlosa sejana ho tloha mocheso ebe u eketsa parsley. Sebeletsa ka li-bagels tse feletseng. Ha ho e-na le tšebeletso e le 'ngoe (likopi tse 2 tsa mohope le meroho le li-bagel tse lekaneng ea lijo-thollo): 463 kcal, 38 g ea protheine, 6 g ya mafura (1 g ea li-saturated), 64 g ea lik'habohaedreite, 13 g ea fiber, 280 mg ya khalsiamo.
Spaghetti Bolognese
• rantipole e hahiloeng
• sekhahla sa celery se qhibililoeng
• 1 bulb e nyane e tšoeu, e arotsoe likarolo tse 8
• 2 tbsp. l. oli ea mohloaare
• dikopi tse 2 tsa veine e omeletseng
• E ka le 1 ea tamati e entsoeng ka makoetliso ka lero la eona (hoo e ka bang 500 g)
• 2 tbsp. l. pente ea tamati
• 8 tsp. lijo tse entsoeng ka grated
• 350 g ea spaghetti ho tloha koro ea durumu
• 500 g ea nama ea nama ea khōhō
• grmes Parmesan ho latsoa
Ho pheha:
Bakeng sa sauce: beha lihoete, celery le eiee ka blender mme li tšele likaroloana tse nyenyane (eseng litapole tse pentiloeng). Ka saucepan tšela oli ea mohloaare, eketsa meroho ea motsoako ho blender, letsoai (1/4 tsp letsoai) 'me u fete metsotso e 3-4 ho fihlela meroho e fetoha e bonolo. Hlahisa, eketsa moo lintho le veine e tšoeu. Tlisetsa pheha 'me u phehe, e tsosang, ka metsotso e ka bang 5 ho fihlela metsi a fetoha. Ebe u eketsa tamati, tamati ea langa le le lej, nutmeg le letsoai le setseng. Pheha ka mocheso o tlaase, o hlohlelletsa hangata ho fihlela mongobo o qala ho thiba (hoo e ka bang metsotso e 20). Mesea e lokiselitsoeng e ka sebelisoa hang-hang kapa e bolokiloe ka sehatsetsing ka matsatsi a mararo. Pheha spaghetti ho latela litaelo tsa sephutheloana. Lokisetsa pasta ka lipoleiti tse 6, eketsa khaba ea sethoa se chesang. Fafatsa le chisi e bitsoang grated ea Parmesan ho latsoa. Karolo e le 'ngoe: 375 kcal, 18 g ea protheine, 6.2 g ea mafura, 62 g ea lik'habohaedreite, 10 g ea fiber, 74 mg ea calcium.
Khoho e nang le cilantro le linate
• 2 tsp. oli ea soneblomo
• 450 g ea sefuba sa khōhō
• 30 g ea linate tse monate
• 2 tsp. motsoako oa ginger
• 4 cloves ea konofolo
• Likopi tse 4 tse nohiloeng tse tala
• 1 tbsp. l. soy sauce
• 2 tsp. asene ea raese
• 1 tsp. oli ea sesame
• kopi e le 'ngoe e khaotsoeng ka ntle
• likotlolo tse 4 tsa salate ea Chinese
• Litela tsa lime le makhasi a hloekileng a coriander bakeng sa mokhabiso
Ho pheha:
Ka pane e kholo ea ho chesa, futhumatsa oli ea soneblomo. Kenya likhoho le ka metsi ka metsotso e 2. Ka nako eo eketsa manyolo, ginger le konofolo. Pheha, e tsosang kamehla, ka metsotso e ka bang 3. Kenya li-eiee tse tala, moriana oa soya, asene ea raese le oli ea sesame. Tlohela mollo ka metsotso e seng mekae. Tlosa mocheso 'me u tšollele coriander. Sebeletsa ka k'habeche ea Sechaena bakeng sa khabiso, e khabisitsoeng ka lime le makala a cilantro. Karolong e 'ngoe: 229 kcal, 30 g ya protheine, 11 g ea mafura, 7 g ya lik'habohaedreite, 2 g ea fiber.
Carrot and mango mousse
• dikopi tse 2 tsa mango e dic
• 3 tbsp. l. kerese e bolila e tlaase
• 3 tsp. tsoekere
• 1.5 likopi tsa lero la rantipole
• 2 tsp. vanilla e nkiloeng
Ho pheha:
Ka e nyenyane sauoko, qhaqha gelatin ka senoelo sa rantipole ea lero. A blender, shapa mango ho fihlela boreleli. Beha pan le gelatin ka mocheso oa mocheso 'me o susumetsang, tlohela ho fihlela li-granules li qhibiliha ka ho feletseng (e seng metsotso e fetang 1.5). Kenya lero ka puree ea mango le ho sisinya. Kenya e setseng lero la rantipole, tranelate e bolila, tsoekere le vanilla. Tšela mousse libokeng tse 'nè le refrigerate ka bonyane lihora tse 3. Sebeletsa ka selae sa mango le spoonful ea tranelate e bolila. Karolo e le 'ngoe: 135 kcal, 3 g ea protheine, 3 g ea mafura, 28 g ea lik'habohaedreite, 2 g ea fiber, 39 mg ea calcium.
Sebaka sa Muesli
• dikopi tse 2 tsa oatmeal
• senoelo sa 1 phofo e feletseng
• 2 a. l. peo ea sesame
• 1 tsp. phofo e bakang
• 1h. l. sinamone
• letsoai le le 1
• 3 tbsp. l. oli ea mohloaare
• Sirapo ea raese ea 2/3 (kapa leha e le efe ka tatso ea hau)
• lehe le le leng
• linoelo tse peli tsa litholoana tse omisitsoeng (li-cranberries, li-apricot tse omisitsoeng hantle, li-prunes, morara o omisitsoeng)
• likopi tse peli tse otsoitsoeng ka lialmonde
Ho pheha:
Preheat ontong ho ea ho 170C. Lubricate pan ka oli. Ka sekotlolo se tebileng, kopanya sirapo, botoro le lehe. Kopanong e 'ngoe, kopanya lintho tse omeletseng: oatmeal, phofo, sesame, phofo e bakang, sinamone le gol. Kopanya mokelikeli ka motsoako o omileng, eketsa linate le litholoana tse omisitsoeng mme u kopanya ka botlalo. Abela hlama ka seteeng sa baking ka khaba e tšesaane 'me u chehe ka ontong ka metsotso e 20-30 ho fihlela kaka e phatloha. E phomola ka metsotso e 10, fetisetsa ka lebokoseng la ho itšeha ebe u le khaola ka hare ho li-bars tse 12 tse nang le thipa e bohale. Boloka matsatsi a 'maloa ka setsing se sa sirelelitsoeng. Karolong e 'ngoe: 223 kcal, 5 g ea liprotheine, 7 g ea mafura, 38 g ea lik'habohaedreite, 4 g ea fiber, 4 g ea khalsiamo.
Mousse ea Apple-yoghurt
• mokete oa tlhaho o se nang mafura a 200
• 3 tsp. sirapo (maple kapa mahe a linotši)
• likotlolo tse 4 tsa sinamone ea fatše
• liapole tse 2
Ho pheha:
Kopanya yoghurt, sirapo, sinamone. Liapole tsa peel, khaola likarolo tse 8. Tlatsa yogurt ka litholoana. Sebeletsa ka lesela la koena. Karolong e 'ngoe: 75 kcal, 4 g ea liprotheine, 2 g ea mafura, 16 g ea lik'habohaedreite, 1 g ea fiber. Ka lebaka la theknoloji ea rona ea ho pheha lijana tsa Italy, u tla khotsofalla!