Le recipe yakhelwe elula ukwenza, enempilo, edinga inani eliphansi lezinto ongazenza ngesikhathi esifushane kakhulu. Kwenziwe ngokuyisisekelo ngemifino emi-3, uphizi, izaqathe kanye nommbila nokunye okuthambile nezinto ezinesici sokukhanya.
Lokhu kuphizi okulula, isanqante kanye nommbila kuhle kubo bonke labo abenza umkhuba wokudla ukuze banciphise isisindo noma basondle ngoba uma ukufaka ngamanani afanele kuzokunikeza inani elincane lama-calories.
Izithako:
»300g. kukaphizi.
»300g. izaqathe.
»300g. ummbila ezinhlamvini.
"1 i-clove kagalikhi.
»1 anyanisi omkhulu.
»1 i-moron encane eluhlaza.
"Amafutha kajongilanga.
"Usawoti.
"U-Oregano.
" Upelepele.
»2 amaqanda amhlophe.
Ukulungiselela:
Okokuqala uzodinga ukucwecwa izaqathe, uzibilise zize zithambe, uziyeke zipholile, uzisike zibe ama-cubes amancane. Ngakolunye uhlangothi, kuzofanele usike ikhekhe likagalikhi, u-anyanisi nopelepele obomvu kahle kakhulu bese ulifaka epanini elishisayo ngaphambili eligcotshwe ngamafutha ka-sunflower, kuzofanele upheke imifino ize ibe mncane.
Uma imifino isiphekiwe kuzofanele ungeze uphizi, izaqathe nommbila, uhlanganise kahle upheke imizuzu eyi-15. Ekugcineni engeza abamhlophe bamaqanda nesikhathi sokunambitha ngosawoti, i-oregano nopelepele, uhlanganise kahle bese upheka kuze kuphekwe okumhlophe. Ungayidla wedwa noma uyisebenzise njengokuhlobisa.