Positi yayikulu ndi njira yabwino yodziwira kaya mwakonzeka kutsatira malamulo amphamvu omwe amapatula nyama. Ino ndi nthawi yoyesera mbale ya vegan, yomwe ikhoza kukhala yokhazikika pa desiki yanu. Timapereka kusankha kwanu zakudya zitatu za zakudya zitatu masana. Yesani!
Chakudya cham'mawa
Porridge "Kiwi-Grenade"
Kodi tikufuna chiyani:
- Oatmeal - 1 chikho.
- Mkaka wazomera - magalasi awiri.
- makangaza - 1 PC.
- Kiwi - 1 PC.
- Schupot - 1 tbsp.
- Zitsamba zonunkhira komanso zipatso kuti mulawe.
Mukamakonzekera:
Thirani mkaka mu poto ndikudikirira mpaka zithupsa. Kenako timagona oatmeal ndikusakaniza mkaka. Kwa mphindi 15 ndikofunikira kupha oatmeal musanamveke. Chotsani pachitofu ndikupatsa. Timatembenukira ku Grenade, tifunika kufika mumiyeso mwanjira yoti ambiri a iwo amakhalabe wonse. Pambuyo pake, mutha kudula kiwi ndi mabwalo abwino. Zonse zakonzeka! Tiyeni timupatse phala ndi magawo ang'onoang'ono, timakongoletsa ndi grenade, kiwi ndi zitsamba kuchokera kumwamba.
Chakudya chamasana
Msuzi wa coconwat ndi curry
Kodi tikufuna chiyani:
- letesi wobiriwira masamba - 400 g
- Kitcha - 1 mtolo.
- Mbewu ya dzungu (waiwisi) - 50 g.
- Mkaka wa kokonati - 400 ml.
- Trury Tsista - 1 tbsp.
- Mafuta a masamba - 1 tbsp.
- msuzi wa soya.
Mukamakonzekera:
Gawo la Kinse Black lokhala chokongoletsera kumapeto. Gawo lotsala limodzi ndi mizu yake litatsekedwa pansi ndi mchenga. Kenako, pakani anyezi wobiriwira limodzi ndi cilantro. Timatenga msuzi womwe umawotchera mafuta, kuyika curry, dzungu mbewu ndi mwachangu pang'ono. Onjezani amadyera ndi mwachangu mphindi ina. Thirani mkaka ndi madzi mu poto (400 ml.). Tikuyembekezera zonse ziwiri zithupsa, pambuyo pake timayika masamba a letesi ndikubwezeretsanso. Msuzi womwe umachokera mu blender ndikuwonjezera msuzi wa soya. Kongoletsani gawo lililonse la cilantro ndi mbewu.
Ndipo mukuphika chiyani panthawiyi?
Chithunzi: www.unsplash.com.
Chakudya chamadzulo
Saladi kuchokera ku Brussels kabichi kuchokera ku kanema
Kodi tikufuna chiyani:
- Lentils - 1 chikho.
- Kanema - ⅔ glakana.
- tsabola wokoma - 1 PC.
- Brussels kabichi - 200 g.
- Mabatani-salt - 3-4 mababu.
- Anyezi wobiriwira - nthenga 7.
- curry - ¾ H. L.
- Mafuta a azito - 2 tbsp.
- theka ndimu.
- Mchere.
Mukamakonzekera:
Yeretsani brussels kabichi kuchokera masamba otalika, timachotsa chibale. Kuwala kabichi. Tidzafunika anyezi wobiriwira kumapeto kudyetsa mbale, timadulanso. Koma uta-sult imadulidwa ndi mphete zowonda. Pepper adadula pakati ndikuchotsa nthangala. Kudula mutizidutswa tating'ono. Ikani masamba pa pepala kuphika, onjezani mafuta a maolivi, mchere, tsabola, ndiye kusakaniza. Potenthetsa madigiri 180, uvuni umaikidwa masamba kwa mphindi 25. Pakadali pano, mu poto, ikani makanema ndi mphodza, kutsanulira madzi ndikuwonjezera curry. Tikuyembekezera mpaka chilichonse zithupsa, pambuyo pake timachepetsa moto. Kuphika mphindi 15. Kenako, solim, sinthani makanema ndi mphodza mumbale, kuwonjezera masamba ndi kupopera ndimu. Pamwamba owazidwa anyezi wobiriwira.