Ukusakazeka nokugubha, njengalesi sigubhu esiluhlaza nemifino kanye utamatisi omisiwe welanga, kungenye kokudla okungcono kakhulu kokudla okuluhlaza okwesibhakabhaka ukuze kube khona. Ama-pates angasakazwa kuma- crackers e- flax , ama-pizza crusts aluhlaza, izinkwa ezibukwayo, noma asetshenziselwa ukudibanisa ama-veggies amasha. Kuhlale kunomusa ukuba nezinto ezinjengale efrijini. Imbewu ye-sunflower yenza isisekelo esihle, esiyinkimbinkimbi kodwa ungabeka ezinye izintuthwane noma imbewu .
Okuzokwenza
- 1 indebe ye-sunflower
- 4 utamatisi omisiwe
- 1/4 indebe kalamata amafutha
- 1/4 pepper obomvu bell
- 1 isipuni anyanisi oluhlaza, noma anyanisi obomvu
- Isipuni esingu-1 basil fresh
- Isipuni esingu-1 fresh parsley
- 1 ithisipuni
- nama shoyu
- 1 i-clove garlic
- Isipuni esingu-1
- imvubelo yesondlo , ozikhethela
- I-1 isipuni samafutha omnqumo obandayo obandayo
- Isipuni esingu-1 fresh juice
Indlela Yokwenza
- Nciphisa imbewu ye-sunflower emanzini okungenani amahora angu-2 noma kuze kufike ubusuku obuqandisini esiqandisini.
- Gcoba utamatisi omisiwe emanzini ukumboza amaminithi angu-30.
- Gxila imbewu kanye utamatisi bese uyifaka ku-processor yokudla nezithako ezisele. Hlanganisa kuze kube bushelelezi, cishe amasekhondi angu-30.
- Gcina esitsheni esingenalutho efrijini kuze kube yizinsuku ezingu-5.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 86 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 40 mg |
| Ama-carbohydrate | 7 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 3 g |