Li-snacks tsa alkaline - Sejo se phethahetseng Pakeng tsa Lijo

Li-snacks tsa alkaline ke lijo tse nyenyane tse phetseng hantle tse nang le metsoako ea alkaline feela. Ka hona, li-snacks tsa alkaline ke molekane ea tšepahalang nakong ea deacidization kapa tlhoekiso ea hau. Empa le ka mor'a moo, li-snacks tsa alkaline ke li-snacks tse phetseng hantle tse thusang ho thibela hyperacidity e 'ngoe hape. Li-snacks tsa alkaline li lokisoa kapele 'me li ka isoa habonolo kerecheng, sekolong kapa ofising. Li-snacks tsa rona tsa alkaline le tsona li monate ebile li phetse hantle lijong tsa alkaline gourmet kapa pikiniking ea alkaline.

Li-snacks tsa alkaline: Pheko e phetseng hantle

Li-snacks tsa alkaline li emela ho lokolloa ha sandwich tsa boroso, lirolo tsa chisi, litšepe tsa chokolete, yogurt ea litholoana le lintja tse chesang. Ka lijo tsa rona tse bobebe tse entsoeng ka lijo tse nang le alkaline, ho tla ba bonolo hore uena le bana ba hau le tlohe kantini, setopo sa boroso, sebaka sa ho jela, kapa moapehi oa sekolo ka thoko.

Ka tsela ena, o qoba bongata bo bongata ba metsoako e etsang asiti le e sa pheleng ka sejo se seng le se seng, tse neng li ka hatella le ho etsa asiti 'meleng oa hau. Hobane li-snacks tse tloaelehileng ke litsebi tsa ho phahamisa k'holeseterole ea hau, li halefisa tsoekere ea mali, li senya limela tsa mala a hau, li hlekefetsa sesole sa hau sa 'mele, li fepa lisele tsa hau tsa mafura, 'me, qetellong, li tlatsa lisele tsa hau ka chefo le acid.

Li-snacks tsa alkaline ha li na

Li-snacks tsa alkaline, ka lehlakoreng le leng, li u pholosa liphellong tsena tse thata kaha li haelloa ke lisebelisoa tse kotsi tse latelang. Ka hona, li-snacks tsa alkaline ha li na:

• Lik'habohaedreite tse ka thōko (phofo e tšoeu le tsoekere), tse sa ikarabellang bakeng sa ho bola ha meno ho atileng
• Mafura a hloekisitsoeng, a soeufalitsoeng le a nkhang hamonate
• Gluten (protheine ka koro, spelled, rye, joalo-joalo)
• Li-additives tsa lijo tse hlahisoang indastering (lidae le li-preservatives, litatso, li-emulsifiers tse tsoang ho soya e fetotsoeng ka liphatsa tsa lefutso, jj.)
• li-flavor enhancers (glutamate)
• Lisebelisoa tse tala kapa li-fillers tse theko e tlaase
• Li-sweeteners tsa maiketsetso
• Li-snacks tsa alkaline le melemo ea tsona
• Ka nako e ts'oanang, li-snacks tse feteletseng tsa alkaline le alkaline li fana ka melemo e latelang.

Lijo tsa alkaline li fana ka:

• Limatlafatsi tsohle tse hlokahalang le lintho tsa bohlokoa tsa boleng bo holimo
• Liminerale tsa motheo ka bongata
• Boleng bo phahameng ka ho khetheha protheine ea meroho
• Mafura a phetseng hantle ka karo-karolelano e lumellanang, e bileng e lebisang taolong ea maemo a cholesterol
• Lintho tse ngata tsa limela tsa bobeli tse nang le litlamorao tsohle tsa tsona tse khahlanong le ho ruruha, taolo ea lihormone le tse khahlanong le mofets'e
• Antioxidants le chlorophyll ka bongata
• Fiber e lekaneng le li-prebiotics bakeng sa tšilo ea lijo e phetseng hantle le limela tse leka-lekaneng tsa mala

Lijo tse bobebe tsa alkaline ha se tsona tse khethollang sejo se tloaelehileng. Le ea morao-rao, batho ba thabela ho etsa ho sekisetsa ho seng kae mabapi le bophelo bo botle molemong oa menyaka e belaetsang le ea nakoana. Li-snacks tsa alkaline, ka lehlakoreng le leng, li kopanya ka bobeli: li phetse hantle 'me li monate.

Mofuta o khethehileng oa seneke ke li-snack tsa lipapali. Hase kamehla li nang le alkaline, kaha hangata li lokela ho ba le liprotheine tse ngata le / kapa lik'habohaedreite.

Li-snacks tsa alkaline kapa li-snacks tse feteletseng tsa alkaline?

Ka tlase u tla fumana mefuta e 'meli ea li-snacks: li-snacks tsa alkaline le li-snacks tsa alkaline. Phapano ke efe?

Lijo tse bobebe tsa alkaline li na le karolo ea 100 lekholong ea lijo tsa alkaline. Li loketse pakeng tsa kapa nakong ea phekolo ea detoxification kapa lenaneo la deacidization.

Bakeng sa li-snacks tse feteletseng, ka lehlakoreng le leng, hoo e ka bang karolo ea 70 ho isa ho 80 lekholong ea alkaline le karolo ea 20 ho isa ho 30 lekholong ea lijo tse phetseng hantle tse etsang asiti li sebelisoa. Hona joale, lijo tsa alkaline ke lijo tse nepahetseng tseo u lokelang ho li ikoetlisa kamehla.

Molemo oa ho ja lijo tse nang le alkaline ke hore lijong tse nang le alkaline e feteletseng, lijo tseo li boetse li sebelisoa tse nang le limatlafatsi tse ngata haholo, joalo ka B. linate, linaoa kapa mahe, 'me ha ua tlameha ho li ja. ja haholo hore o fumanehe hantle ka limatlafatsi le lintho tsa bohlokoa tseo u li hlokang letsatsi le letsatsi.

Mohlomong u sa tsoa kopana le poleloana "lijo tse phetseng hantle tse etsang asiti." "Bophelo bo botle" le "acidic" ha e bonahale e tsoakana hantle, na ha ho joalo? Leha ho le joalo, hase lijo tsohle tse etsang asiti tseo ka botsona li leng kotsi. Ho e-na le hoo, ho na le lijo tse nang le asiti tse ntle le tse mpe.

Li-acidifiers tse ntle le tse mpe

Mehlala ea li-acidifiers tse ntle li kenyelletsa:

• linate
• limela
• Phofo ea cocoa ea boleng bo holimo, haholo-holo boleng ba lijo tse tala
• nyalothe
• Lijo-thollo tsa maiketsetso (quinoa, amaranth, buckwheat)
• Lijo-thollo tse phelang, mohlala, B. spelled, Kamut kapa harese ka bongata bo fokolang - hantle joalo ka bohobe bo hlonngoeng kapa ka sebopeho sa limela (haeba ho se na mamello kapa mathata a bophelo)
• Ka bongata bo laolehang, lihlahisoa tsa liphoofolo tsa boleng bo holimo tse tsoang temong ea tlhaho, mohlala B. mahe a tlhaho kapa tlhapi e tsoang ho organic aquaculture.
• Tofu ea boleng bo holimo ea organic

Lijo tse mpe tse etsang asiti li kenyelletsa lihlahisoa tsohle tse ntlafalitsoeng haholo indastering ea lijo, joalo ka B.

• lihlahisoa tse felisitsoeng
• Lihlahisoa tsa lebese (ntle le botoro, ghee le tranelate (ka boleng ba tlhaho), tse khetholloang e le ho se nke lehlakore)
• Lihlahisoa tsa soya tse entsoeng haholo (haholo-holo protheine ea soya e entsoeng ka letsoho, e khutsufalitsoeng TVP 'me e rekisoa ka mokhoa o omisitsoeng e le motheo oa ho nka sebaka sa nama ea fatše, li-goulash substitutes, joalo-joalo)
• Lihlahisoa tsa lijo-thollo tse entsoeng ka phofo (lintho tse halikiloeng le pasta, lijo-thollo tsa hoseng tse kang cornflakes, muesli e seng e loketse ho jeoa, crispies, crunchy, joalo-joalo)
• Lihlahisoa tse entsoeng ka gluten (seitan), mohlala B. lisoseje tsa meroho, li-cutlets tse batang, Bolognese, kapa tse ling tse joalo.
• Lihlahisoa tsohle tse nang le tsoekere
• Lihlahisoa tse tsoang leruong le tloaelehileng la liphoofolo
• Lijo tse ntle tse etsang asiti li ka sebelisoa hantle haholo lijong tse bobebe tsa alkaline, tse mpe li qojoa hamolemo.

Li-snacks tsa alkaline - tloaelo

Ho lokisoa ha lijo tse bobebe tsa alkaline le alkaline ha se saense ea rocket. Leha ho le joalo, e ka ba hantle haeba kichine ea hau e na le lisebelisoa tse latelang:

• blender e matla (kahoo eseng blender, le hoja sena se le molemo haholo bakeng sa merero e meng)
• Hangata blender e nyane e na le thuso bakeng sa lintho tse nyane, mohlala, B. the Personal Blender, e nang le sete ea linoelo tse tiisitsoeng tse ntle haholo ho isoa ofising kapa sekolong.
• Juice ea boleng bo holimo (e seng centrifugal, lebelo le tlase, joalo ka Green Star Elite juicer kapa e tšoanang) dehydrator
• Ha u na sebaka sa eona? Ha ho bothata. Tlosa mochini oa hau oa kofi le microwave ;-). Sena se fana ka sebaka sa lisebelisoa tse thusang bophelo bo botle ba lelapa la hau haholo.

Ntle le moo, ho na le lisebelisoa tse ling tseo u tla li hloka khafetsa ka kichineng e phetseng hantle haholo:

• lebese la almonde le lebese la almonde
• Oli ea kokonate, botoro ea kokonate, lebese la kokonate, tsoekere ea lipalesa tsa kokonate
• Letsoai la litlama kapa setlama sa naha sa rock letsoai
• Lipeo tsa Chia, peo ea folaxe le sesame
• Lierekisi le lentile (mohlala, beluga lentils)
• Oli ea mohloaare, oli ea linseed le oli ea hemp
• protheine ea hemp kapa protheine ea lupine
• Litholoana tse omisitsoeng le linate ka mefuta e mengata
• phofo ea joang ba harese
• phofo ea carob le/kapa phofo ea cocoa le linaoa tsa cocoa
• peo e melang mohlala B. bakeng sa tlhahiso ya lesere
• Organic pesto (ha e le hantle vegan)
• Linoko tse tsoang lebenkeleng la lijo tsa bophelo bo botle, hape le linoko tsa Hildegard (mohlala, galangal) kapa linoko tsa Ayurvedic, joalo ka mohlala, peo ea B. fenugreek, mosetareta o motšo, joalo-joalo.
• Kahoo hang ha u se u e-na le metsoako e tloaelehileng, u loketse ho ea.

Lijo tse monate tsa alkaline - diresepe

Li-snacks tsa alkaline li bonolo haholo ho li lokisetsa. Apole e bonolo kapa litholoana tse ling hape ke seneke sa motheo. Ka li-snacks, ha e le hantle ha ho bohlokoa feela hore li ka lokisoa ka potlako, empa hape li bonolo ho li tsamaisa.

Recipe 1 - Green Kids Smoothie

metsoako

• 1 banana e butsoitseng halofo
• ½ apole
• lero la lilamunu tse 2
• 1 letsoho la spinach
• 1 tbsp kokonate botoro
• 1 tsp phofo ea joang ba harese
• 250ml ea metsi

Lisebelisoa tsohle li hloekisitsoe ka har'a blender e sebetsang hantle ho theha botala bo botala bo botle 'me joale bo ka isoa kerecheng, sekolong, kapa, ho hlakile, ofising ka senoelo se koalehang.

Recipe 2 - salate ea litholoana e nang le moro oa monokotšoai

Bakeng sa risepe ena e potlakileng ea salate ea litholoana, sebelisa litholoana tsa nako 'me u li khaole likotoana tse nyane. Bakeng sa monko o monate, kopanya litholoana tsa tart le tse monate, mohlala, B. Li-oranges tse nang le libanana le liapole kapa lipere tse nang le persimmons le kharenate kapa mango le tholoana ea takatso, joalo-joalo.

Bakeng sa soso, kopanya monokotšoai oa nako (100 g ho motho e moholo) le matsatsi a 4 a nang le likoti (kapa ho feta ho latela monate kapa bolila ba litholoana) le lero la tangerine kapa lamunu.

Tšela sauce holim'a salate ea litholoana 'me u fafatse li-flakes tsa tigernut.

Recipe 3 - Letlalo la litholoana le tlatsitsoeng ka apole le sinamone

Letlalo la litholoana le bōptjoa ha u ala lesela le tšesaane la puree holim'a foil e omisang ea dehydrator 'me ue tlohele hore e omelle lihora tse' maloa. Letlalo la tholwana ebe lea kgaola foil mme jwale le ka tlotswa ka ho tlatswa le ho phuthwa kapa ho jewa feela le sa tlatswa.

Letlalo la tholoana le lona ke mohopolo o motle oa ho etsa hore litholoana li tšoarelle nako e telele, mohlala, B. e na le litholoana tse butsoitseng tse ngata haholo lapeng. Ka mokhoa oa letlalo la litholoana, litholoana li boloka libeke ka sehatsetsing 'me u lula u e-na le seneke se setle sa alkaline haufi.

metsoako

• 200 ho isa ho 250 g litholoana tsa khetho ea hau
• lero la lamunu
• 1 plum
• Matsatsi a 5
• 1 apole
• Cinnamon

ho lokisetsa

Nka hoo e ka bang 200 ho isa ho 250 g ea litholoana tseo u li khethileng ka foil e omisang. Motsoako oa banana-plum, orange-mango-banana, pere-apple-banana, kapa esita le motsoako oa monokotšoai o monate haholo. Ha e le hantle, ho ka boela ha sebelisoa mofuta o le mong oa litholoana.

Bakeng sa ho tlatsa, kopanya lero la lamunu le matsatsi a 5 a nang le likoti le 1 plum ho makhasi. Ebe u tšela apole ka lithupa tse mahoashe ebe u e kenya ka har'a sauce hammoho le pinch ea sinamone. Hona joale mushe o aloa holim’a letlalo la litholoana tse omisitsoeng, ’me o phuthoa, ’me o fella ka seneke se monate seo bana ba ke keng ba se fumana.

Recipe 4 - Nuts ea Letsatsi le Potlakileng

Haeba o hloka seneke se potlakileng, se nang le phepo e ntle le se monate, beha matsatsi 'me u behe almonde ka letsatsi le leng le le leng sebakeng sa lejoe. Seneke sa motheo se lokile.

Recipe 5 - Muesli ea alkaline e potlakileng

Sejo se monate sa alkaline se lokiselitsoe ka potlako ho tloha ho alkaline muesli, mohlala, B. lijo tsa hoseng tsa alkaline Chufli Yoga e itšetlehile ka linate le litholoana tsa nkoe. Mefuta e meng ke Chufli Tibet le Chufli Basic. Li-mueslis li kopantsoe le metsi a chesang kapa a batang 'me li hloekisoa ka litholoana tse ncha ha li lakatsa.

E tlatsitsoe ka sejaneng se koalehang, muesli e ka boela ea nkoa kae kapa kae.

Recipe 6 - Bohobe ba kokoana-hloko ka chisi ea tranelate le lithupa tsa meroho

Recipe e monate e bohlokoa haholo ebile e feto-fetoha haholo 'me e ka lula e feto-fetoha le tatso ea motho kapa metsoako e fumanehang lapeng. Mohlala, o ka etsa liteko tsa mohloaare, eie, peo ea sesame, lialmonde, mefuta e fapaneng ea meroho, litlama tse fapaneng le linoko le tse ling.

Metsoako bakeng sa bohobe

• 100 g ea linseed e inetsoe ka 400 ml ea metsi ka bosiu bo le bong
• 100 g ya dipeo tsa chia tse melang / tse kolobelitsoeng
• 100 g e ntšitse peo ea soneblomo
• 50 g, peo ea mokopu e ntšitsoeng
• 150 g tamati e ncha
• 100 dikgerama tsa pepere e khubelu
• Litamati tse 4 tse omisitsoeng ka letsatsi, li khaotsoe 'me li inetsoe ka metsing a 100ml metsotso e 60.
• Matsatsi a 4 a kopantsoe
• Marjoram,
• li-clover tse senyehileng,
• Nutmeg le
• Letsoai le Nōkiloeng

Tokiso ya bohobe

Hlatsoa tamati (e omisitsoeng ka metsi a futhumetseng le a hloekileng), pelepele le matsatsi ka blender. Ebe u eketsa peo ea soneblomo le peo ea mokopu 'me u qale blender hape, empa ka bokhutšoanyane feela.

Ebe u tšela motsoako ka sekotlolo ebe u eketsa lisebelisoa tsohle tse setseng. Nako ea ho latsoa ka linoko tse boletsoeng. Joale beha li-blobs holim'a foil e omisang ea dehydrator ea hau 'me u li batalatse hore e be likuku tse chitja tse sephara (bophara bo ka bang 7 cm le bolelele ba 0.5 - 1 cm).

Hona joale omisa bohobe ka lihora tse 7-9, reteleha 'me ue omise hape bakeng sa lihora tse 5-10. Haeba u e omisa ka lihora tse 5 feela nakong ea bobeli, joale ke bohobe bo mongobo, bo mongobo. Omisa lihora tse 10, 'me u fumane li-crackers tse crispy.

Bakeng sa bohobe bo robiloeng bohobe ba kokoana-hloko z. B. jala ka botoro ea kokonate kapa chisi ea almond cream 'me e jeoa ka lithupa tsa meroho: lithupa tsa rantipole, lithupa tsa kohlrabi, radishes, lithupa tsa litapole, likomkomere, kapa makhasi a lettuce, hantle ho tloha lettuce ea romaine e ntle haholo.

Lisebelisoa tsa chisi ea almond cream

• 200 g botoro e tšoeu ea almonde
• 1 - 3 tablespoons bohobe ba seno kapa Combi Flora mokelikeli
• 100ml ea metsi
• litlama tse foreshe, mohlala, parsley, chives, joalo-joalo.
• letsoai la litlama le
• Schabzigerklee

Ho itokisetsa chisi ea almond cream

Kenya lisebelisoa tse tharo tsa pele ka har'a blender ebe u li etsa ka tranelate. Tšela tranelate ka sekotlolo ebe u tloha sebakeng se futhumetseng sa kamore bosiu kapa letsatsi. Ebe u hlohlelletsa litlama le linoko 'me u behe tranelate chisi ka sehatsetsing moo e tla boloka matsatsi a' maloa.

Recipe 7 - Beluga Lentil Salad

metsoako

• 100 g ea lentile ea Beluga (e kolobisitsoeng le ho mela ka matsatsi a mabeli)
• 100 g ea parsnip, e qhibililoe 'me e khaotsoe
• 100 ml ea moro oa meroho
• 1 tsp turmeric ea fatše
• 1 tsp letsoai la tlhaho
• 1 tbsp oli ea argan (kapa oli ea hemp)
• 1/3 lemon ea tlhaho, khaola likotoana ka zest
• 1 sehlopha sa coriander (kapa ½ sehlopha sa parsley) se khaotsoe
• Haeba o lakatsa, chilisi e 'ngoe

ho lokisetsa

Tlisa lentile ea beluga, li-parsnips tse entsoeng ka letsoai le turmeric ho pheha ka moro oa meroho ka pane e phahameng. Tsoela pele ho bososela ka metsotso e ka bang 10 mollong o fokolang ho fihlela lentile le le bonolo.

Tlosa pane setofong 'me ue tlohele hore e pholile hanyenyane. Hlatsoa lemon 'me ue khaole likotoana ka zest. Kopanya motsoako oa lentile le lilae tsa lemone, letsoai, chili, oli ea argan kapa oli ea hemp, le coriander kapa parsley. Tlohela ho hong.

Lilae tsa lemone li fana ka tatso e khathollang haholo. U ka li ja ka mokhoa o hlollang. Haeba u sa li rate, tlohela lemon 'me u sebelise lero la lemone le lecha.

Lijo tse monate tsa alkaline - diresepe

Joalo ka salate ea lentile ea beluga e sa tsoa hlahisoa, mehopolo ea rona e monate bakeng sa lijo tse bobebe tsa motheo e tsoa ho kichineng ea Elfe Grunwald ea boqapi le ea vegan.

Recipe 1 - Seneke sa matla

Seneke sa matla ke seneke se setle sa litholoana tse foreshe empa leha ho le joalo se tlatsitse ka metheo e feteletseng, e tlang ka kopi e ka tiisehang 'me e hlometse ka khaba e telele ea lijo tse theolelang 'me ke tlatsetso e ntle bakeng sa sekolo se boima kapa letsatsi la ho sebetsa.

Lisebelisoa tsa khalase e le 1 / mohope

• 1 banana e nyenyane e khaotsoeng
• 2 tablespoons mousse ea matla
• ½ ea apole e tšetsoeng e fafalitsoe ka lero la ½ la sirilamunu
• Lilae tse 6 tse omisitsoeng tsa apole (ho tloha dehydrator kapa ho tloha lebenkeleng la lijo tsa bophelo bo botle) ​​li khaola likotoana tse nyane
• 2 tbsp tsokolate chia pudding

ho lokisetsa

Ka nkhong kapa nkhong e tiisitsoeng (mohlala, mohope oa Personal Blender), beha metsoako ka tatellano e latelang: pele libanana, ebe mousse ea matla, ebe apole e nang le lero la lemone, qetellong likotoana tse omisitsoeng tsa apole, 'me Qetellong u tšela chia ea chokolete. pudding ka holimo.

Hona joale o hloka feela ho tseba se ka morao ho mousse ea matla le chokolete ea chia pudding. Ka bobeli li ka lokisoa bosiung ba pele le ho bolokoa ka sehatsetsing.

Chokolete ea chia pudding

Bakeng sa tsokolate chia pudding, kopanya metsoako e latelang hammoho hantle, ntle le monokotsoai. Ke feela ka mor'a moo o eketsang monokotsoai ebe o tlohela motsoako hore o ruruhe ka sehatsetsing ka lihora tse 'maloa kapa bosiu bo le bong. Pudding e ka bolokoa ka sehatsetsing ho fihlela matsatsi a mahlano 'me ea matlafatsoa ka seneke se fapaneng se feteletseng letsatsi le leng le le leng, mohlala, B. Basic muesli kapa salate ea litholoana.

Ha e le hantle, tsokolate chia pudding e ka boela ea e-ba sejo se khethehileng haholo 'me se ka isoa sekolong kapa ofising ka sekotlolo se tiisitsoeng.

• 1 ½ tbsp peo ea chia
• 1 tbsp cocoa e tala
• 1 tbsp coconut thunthung ea tsoekere
• ½ tsp sinamone
• 150ml ea metsi
• 50 g monokotsoai o hoammeng
• Mousse ea matla

Bakeng sa mousse ea matla, lisebelisoa tse latelang li hloekisoa hammoho ka blender:

• 70 g ea litholoana tse omisitsoeng
• 70 g ea li-apricots tse omisitsoeng (tse se nang sulphured)
• 30 g linate tsa cashew
• 5 linaoa tsa cocoa (kapa 1 tbsp phofo ea cocoa)
• 2 tbsp phofo ea carob (haeba u sa rate carob, e tlohele feela)
• 1 tbsp phofo ea protheine ea hemp
• 1 tsp ea peo ea folaxe (fatše e lokisitsoeng ka blender)
• 1 tsp oli ea hemp
• ½ khalase ea metsi

Recipe 2 - Energy Orbs

Ka nako ena, risepe bakeng sa libolo tsa matla a mangata-ho feta tekano ke ntho e hlokahalang. Li ka lokisoa hantle haholo ho tloha mousse ea matla. Kahoo haeba u rera seneke sa matla ho tloha Recipe 1 bakeng sa letsatsi le hlahlamang 'me u etsa mousse ea matla mantsiboea, behella ka thōko kamoo u hlokang bakeng sa seneke sa matla.

Etsa libolo ho tloha mousse e setseng ea matla, u li lahlele ka kokonate e grated, sinamone e phofshoana, kapa lialmonde tse fatše - 'me u na le sejo se monate se monate le se se nang motheo seo lelapa lohle le tla se rata.

Recipe 3 - Bun e nang le hummus le ketane ea zucchini

Recipe ena ea bun e ntle haholo bakeng sa bana. U ka khetha mofuta o se nang gluten oa moqolo (mohlala, ho tsoa ho Schär). Empa hape o ka sebelisa "organic spelled or organic amaranth roll" kapa moqolo o mong o monate o tsoang ho baapehi ba hau ba tlhaho.

Lisebelisoa tsa hummus (chickpea cream)

• 200 g li-chickpeas (tse phehiloeng, ho tloha ka nkho)
• 125 g botoro e tšoeu ea almonde
• 1 tsp letsoai la tlhaho
• 5 tbsp oli ea lamunu
• Kopanya lisebelisoa tsohle ka blender ho fihlela tranelate.

Lisebelisoa tse ling

Bun le sengoathoana sa zucchini

ho lokisetsa

Khaola bun ka halofo 'me u hasanye likarolo tse peli ka seatla se bulehileng ka hummus. Hona joale sebelisa spiral cutter ho fetola sengoathoana sa zucchini hore e be ketane e pota-potileng 'me ue behe ka mokhoa o khabisitsoeng pakeng tsa bun e le hore e shebahale ka ntle ho bun hohle.

U ka 'na ua makatsoa ke palo ea hummus eo u e siileng. Ha e le hantle, chelete ena ha e hasane holim'a bun e le 'ngoe. Kahoo u ka boloka hummus ka sehatsetsing ka matsatsi a seng makae 'me u e hasane lijong tsa hau tsa motšehare hoseng ho hong le ho hong.

Leha ho le joalo, u ka boela ua e sebelisa ho lokisetsa seneke se latelang, e leng salate e feteletseng ea matla a motheo.

Recipe 4 - Salate ea Matla

metsoako

• Hummus (sheba risepe 4)
• organic pesto (ho ikhethela)
• 1 sengoathoana sa litapole tse monate, se qhibililoe 'me se khaotsoe
• Litamati tse 4 tse omisitsoeng, tse entsoeng ka letsoai (tšela ka metsing a batang metsotso e 10-30 pele ho nako)
• Alfalfa ea hlaha

ho lokisetsa

Tlatsa metsoako ka likotoana ka har'a nkho e ka khonang ho thijoa: pele ka hummus, ho latela litapole tse takiloeng, pesto e tala, tamati e omisitsoeng e entsoeng, 'me qetellong lesere le hlomela.

Recipe 5 - salate ea quinori e nang le Romanesco le Green Pesto

Salate ena e boetse e ntle ho ea sekolong kapa mosebetsing. E na le phepo e nepahetseng haholo 'me e u boloka u khotše nako e telele.

Metsoako quinori Salate le Romanesco bakeng sa 2 servings

• 1 tbsp oli ea kokonate
• 1 tsp peo ea fenugreek
• 1 tsp peo ea coriander
• 1 shallot
• 2 makhasi a maholo a sage
• 1 sengoathoana sa parsnip hoo e ka bang. 50 g
• 100 g quinori (motsoako oa quinoa e khubelu, raese ea lijo-thollo, lierekisi le sesame), empa u ka sebelisa quinoa e hloekileng kapa nyalothe.
• 300 ml ea meroho (e entsoeng hae ka meroho e mecha, litlama, makhasi a bay, joalo-joalo)
• ½ Romanesco kapa broccoli
• 1 tsp fatše Schabziger Klee
• 1 teaspoon Hildegard Galangal fatše
• 1 tsp letsoai la tlhaho
• 2 tbsp peo ea mokopu, hemp kapa oli ea mohloaare

Ho lokisetsa salate ea quinori

Chesa oli ea kokonate hanyane ka pane. Besa peo ea fenugreek le coriander metsotso e 3. Ebola 'me u khaole shallot ebe u eketsa. Ebola 'me u khaole li-parsnip, khaola sage ka lihlopha ebe u li kenya ka bobeli ho pane. Senya ntho e 'ngoe le e' ngoe ka metsotso e ka bang 5 ka mocheso o mofuthu.

Hlatsoa quinori ka colander.

Kenya moro oa meroho ho pan ka linoko le parsnip. Ebe u kenya quinori 'me u bosose ka metsotso e ka bang 5.

Hlatsoa romanesco, e khaole ka halofo, 'me u ntše lipalesa. Khaola lehlaka likotoana tse nyane. Beha romanesco ka holim'a motsoako oa quinori 'me u bosose, u sa koaheloa, ka holimo-holimo ka metsotso e 15.

Tlosa pan ho tloha mochesong 'me u kopanye le Schabziger Klee, galangal, letsoai le oli ea peo ea mokopu.

Lisebelisoa tse tala pesto

• 1 sehlopha sa parsley-lekhasi le bataletseng
• Li-sprigs tse 3 tsa dandelion e lengoang (Catalogna)
• 50-100 ml ea oli ea mohloaare
• 1 tsp letsoai la tlhaho

ho lokisetsa

Hlakola makhasi a parsley, tlosa kutu e teteaneng ho Catalogna 'me u hloekise meroho feela ka parsley, oli ea mohloaare le letsoai ka blender ho etsa pesto.

Tšela salate ea quinori ka khalase 'me ue koahele ka pesto. Koala nkho 'me ue phuthe ka mokotleng oa hau kapa mokotla oa lijo tsa motšeare ebe u ea univesithing, sekolong, ofising kapa kerecheng.