John Myers
[lwptoc]
Superfood Bowl: Ụdị azụ
Maka nri anọ nke nnukwu efere nri nke shrimp, ị ga-achọ:
800 g isi na shei shrimp
1 nwa painiapulu
2 ose uhie na eyịm
4 cloves nke garlic
300 g nke osikapa basmati
4 tbsp mmanụ oliv
4-6 tsp chili ihendori
akụkụ anọ nke basil
- Kpochapụ painiapulu ahụ, were ogologo nkeji iri na ise wee bee ya. Bee ose a na-asacha na ibe na eyịm n'ime mgbanaka. Iberibe galik cloves nke a kpụchara nke ọma wee saa ma kpoo oporo ahụ.
- Kwadebe osikapa dị ka ntinye ngwugwu. Ka ọ dị ugbu a, kpoo ngaji mmanụ oliv abụọ n'ime ite ma gbanye ose na eyịm maka nkeji ise.
- Tinye ha abụọ n'otu akụkụ ma gbakwunye iberibe painiapulu ma ghee ha ihe dị ka nkeji abụọ n'akụkụ niile.
- Na pan ọzọ, ghee shrimp maka nkeji 2-3 ma tinye galik na nkenke. Tinye ihendori chili ma sie nri n'ime ya obere oge.
- Saa na kpoo basil, ma tufuo akwukwo ole na ole. Mgbe ahụ hazie osikapa, oporo, painiapulu, ose, eyịm, na osikapa n'ime efere ma tinye akwụkwọ basil.
Ụdị onye anaghị eri anụ
Maka nri anọ nke akwa anaghị eri anụ na efere akwụkwọ nri ị chọrọ:
400 g nke mushrooms
2 eyịm
2 cloves nke garlic
Bọta 2 tbsp
500g akwụkwọ nri oyi kpọnwụrụ
4 nsen
1 tbsp sesame
Mmanụ ntụ ntụ 2
160 g nke oat flakes dị nro
2 teaspoons ozugbo akwukwo nri efere.
- Nke mbụ, hichaa mushrooms wee mee nkeji iri na ise. Bee eyịm na garlic obere. Mgbe ahụ, gbanye ọkara galik ọ bụla na yabasị.
- Tinye ihe dị ka ngaji ise n'ime akwụkwọ nri oyi kpọnwụrụ ma hapụ ya ka o sie obere oge, wee kpuchie ma hapụ ya ka ọ gbanye ruo nkeji asatọ ruo iri ruo mgbe ọ gbazere kpamkpam.
- Tinye sesame ahụ. Mgbe ahụ ghee mushrooms na galik ndị ọzọ na mmanụ ọkụ. Mgbe ahụ, gbanye eyịm ndị ọzọ na otu ngaji bọta ma gbanye oatmeal nkenke.
- Tinye 600 ml nke mmiri na akwụkwọ nri, hapụ ka ngwakọta ahụ sie obere oge, wee zaa maka nkeji anọ ruo ise. sie àkwá ndị ahụ sie ike, bee ma bee ha ọkara.
- Hazie ihe niile dị na efere ma fesa mkpụrụ osisi sesame n'elu.
Vegan acaí nnukwu efere
Maka nri anọ ị ga-achọ:
600 g nke raspberries oyi kpọnwụrụ
4 tbsp pistachios
4 teaspoons nke unpeeled hemp osisi
250 g nke ọhụrụ tomato
800 g nke oyi kpọnwụrụ acaí puree
banana 3 zuru oke
4 teaspoons guarana ntụ ntụ
1 tsp koko koko
1 tsp mkpụrụ chia
otu ụyọkọ basil Thai
1/2 tsp mkpụrụ nettle na mkpụrụ osisi 4.
- Nke mbụ, gbutuo pistachios nke ọma wee were mkpụrụ osisi hemp rie ya na pan na-enweghị abụba.
- Gwakọta acaí puree oyi kpọnwụrụ na banana, raspberries ndị kpọnwụrụ akpọnwụ gụnyere ihe ọṅụṅụ ha, guarana powder, na akwụkwọ basil Thai, ma jupụta ihe niile n'ime efere anọ.
- Mgbe ahụ, tinye mkpụrụ osisi ndị a sachara, pistachios, koko nibs, chia, hemp, na mkpụrụ nettle n'ime nnukwu efere. Iberibe otu mkpụrụ osisi mmịfe n'otu efere ma wụsa ihe ndị a kpụrụ akpụ n'elu ngwakọta.
