Superfood Bowl - 3 Super Recipes

Superfood Bowl: Mtundu wa nsomba

Pa magawo anayi a mbale iyi ya shrimp superfood muyenera:
800g mutu ndi chipolopolo shrimp
1 mwana wa chinanazi
2 tsabola wofiira ndi anyezi
4 cloves wa adyo
300 g basmati mpunga
4 tbsp mafuta a maolivi
4-6 tbsp chili msuzi
masamba anayi a basil

1. Pendani chinanazi, kotala motalika ndikuchidula. Dulani tsabola wotsukidwa mu mizere ndi anyezi mu mphete. Dulani adyo cloves wa peeled ndikutsuka ndikuwumitsa shrimp.
2. Konzani mpunga molingana ndi phukusi. Pakali pano, tenthetsa supuni ziwiri za mafuta a azitona mu poto ndikuphika tsabola ndi anyezi kwa mphindi zisanu.
3. Kanikizani zonse mbali imodzi ndikuwonjezera zidutswa za chinanazi ndikuziphika kwa mphindi ziwiri mbali zonse.
4. Mu poto ina, mwachangu shrimp kwa mphindi 2-3 ndikuwonjezera adyo mwachidule. Onjezerani msuzi wa chili ndikuphika mwachidule shrimp mmenemo.
5. Tsukani ndi kuumitsa basil, ndikuthyola masamba angapo. Kenaka konzani mpunga, shrimp, chinanazi, tsabola, anyezi, ndi mpunga mu mbale ndikuwonjezera masamba a basil.

Mtundu wamasamba

Pa magawo anayi a dzira lazamasamba ndi mbale ya sipinachi muyenera:
400 g wa bowa
2 anyezi
2 cloves wa adyo
2 tbsp batala
500 g sipinachi yowuma masamba
Mazira a 4
1 tbsp sesame
2 supuni mafuta
160 g oat flakes wofewa
2 teaspoons yomweyo masamba msuzi.

1. Choyamba, yeretsani bowa ndiyeno muwadule. Kuwaza anyezi ndi adyo pang'ono. Kenako sauté theka la adyo ndi anyezi.
2. Onjezani madzi asupuni asanu pa sipinachi yowunda ndikusiya kuti iwiritse pang'ono, kenaka phimbani ndi kuimirira kwa mphindi zisanu ndi zitatu kapena khumi mpaka itasungunuka.
3. Sungunulani sesame. Ndiye mwachangu bowa ndi ena onse adyo mu mafuta otentha. Kenaka yikani anyezi otsalawo ndi supuni ya mafuta ndikusakaniza pang'ono oatmeal.
4. Onjezani 600 ml ya madzi ndi masamba a masamba, lolani osakanizawo aphimbe pang'ono, kenaka atukuke kwa mphindi zinayi kapena zisanu. Hard wiritsani mazira, peel ndi kuwadula pakati.
5. Konzani zonse mu mbale ndikuwaza nthangala za sesame pamwamba.

Msuzi wa Vegan

Pa ma servings anayi mudzafunika:
600 g thawed raspberries ozizira
4 tbsp pistachios
Supuni 4 za mbewu za hemp zosasendedwa
250 g zipatso zatsopano
800 g wa acai puree wozizira
3 nthochi zakupsa
Supuni 4 za ufa wa guarana
Supuni 1 ya kakao
1 tsp mbewu za chia
gulu la basil la Thai
1/2 tsp nthangala za nettle ndi zipatso 4 za chilakolako.

1. Choyamba, dulani ma pistachio ndi kuwawotcha ndi mbewu za hemp mu poto yopanda mafuta.
2. Pulani acaí puree wozizira ndi nthochi, raspberries wosungunuka wosungunuka kuphatikizapo madzi awo, ufa wa guarana, ndi masamba a basil aku Thai, ndikudzaza zonse m'mbale zinayi.
3. Kenaka yikani zipatso, pistachio, koko, chia, hemp, ndi njere za nettle m'mbale. Dulani chipatso chimodzi cha chilakolako pa mbale ndikutsanulira zomwe zachotsedwa pamwamba pa kusakaniza.