Florentina Lewis
Likotlolo tsa Buddha li atile mecheng ea litaba tsa sechaba hajoale. Ebang ke Instagram, Facebook, kapa Twitter, Buddha Bowls e melomong ea motho e mong le e mong ka kutloisiso ea 'nete ea lentsoe. Ha ho makatse hore ebe likhetla tse bulging li monate ebile li phetse hantle. Empa e ntse e ntlafala le ho feta - ka likotlolo tsa superfood.
Likotlolo tsa Superfood bakeng sa boemo bo bong le bo bong
Leqheka le Buddha Bowls ke hore li kopanya limatlafatsi tsa bohlokoa ka ho fetisisa sekotlolo se le seng. Leha ho le joalo, bakeng sa ho raha ho eketsehileng ka livithamini le liminerale, u ka li kopanya le li-superfoods tse kang chia, acai kapa moringa. Ka tsela ena, lijo tse seng li ntse li phetse hantle li fetoha lijo tsa sebele tse matla tse sa u tlatseng feela empa hape li na le limatlafatsi tsohle tseo 'mele ea rona e li hlokang.
Recipe: Acai Goji Bowl
Sejo se monate sa lijo tsa hoseng ke qalo e nepahetseng ea letsatsi bakeng sa 'mele. E fana ka ntho e 'ngoe le e' ngoe eo re e hlokang 'me e natefisa ho qala ha letsatsi ka tatso ea eona.
Lisebelisoa (bakeng sa likotlolo tse peli tsa superfood)
- Libanana tse 2 (tse leqhoa kapa tse ncha)
- 350 dikgerama tse tala (tse leqhoa kapa tse ncha)
- 150 g ea monokotsoai oa goji
- 2 tsp phofo ea acai
- 2 tsp peo ea chia
- Li-kiwis tse 2
- Litholoana tsa linaleli tse 1
- 2 tbsp lialmonde tse khethiloeng
- 1 tsp mahe a linotsi (ho ikhethela)
ho lokisetsa
Nka libanana, ligrama tse 250 tsa raspberries, le phofo ea acai, 'me u hloekise ntho e' ngoe le e 'ngoe ka sekotlolo ho fihlela e boreleli. Ebola li-kiwi 'me u li khaole likotoana tse nyane. Hlatsoa litholoana tsa naleli hantle 'me u li khaole ka lilae hape. Qetellong, nka likotlolo tse peli, tšela boima bo hloekileng ho tsona, 'me u jale kiwi, litholoana tsa linaleli, monokotšoai oa goji, peo ea chia le lialmonde tse khaotsoeng ka holimo. Haeba sekotlolo sa superfood se bolila haholo ho uena, u ka eketsa teaspoon ea mahe a linotši.
Mokhoa oa ho pheha: Quinoa Avocado Bowl
Nakong ea lijo tsa motšehare, 'mele ea rona e hloka matla a mangata e le hore e khone ho sebetsana hantle le letsatsi lohle la ho sebetsa. Ka nako e ts'oanang, lijo ha lia lokela ho ba boima ka mpeng. Sekotlolo sa quinoa le avocado se nepahetse. Ka bobeli avocado le quinoa li u boloka u khotše nako e telele ha u ntse u fana ka matla a lekaneng letsatsi lohle.
Lisebelisoa (bakeng sa likotlolo tse peli tsa superfood)
- 120 g ea quinoa
- Karate ea 1
- 120g ea broccoli
- 75 g k'habeche e khubelu
- 40 dikgerama tsa lierekisi
- Avocado
- Letsoai le lenyenyane le pepere
- 300ml ea metsi
- Ho phatloha ha Tabasco
- 1 tsp motsoako oa linoko
Bakeng sa motsoako oa linoko
- 1 tbsp letsoai
- ½ tbsp phofo ea paprika
- Pepere e ntšo ea 1 tsp
- ¾ teaspoon ea oregano
- ¾ tsp kumine
- ½ tsp phofo ea konofolo
- ½ tsp phofo ea chili
ho lokisetsa
Bakeng sa motsoako oa linoko, kopanya linōko tsohle ka botlalo ebe u li kenya ka har'a sejana se se nang moea. Hlatsoa broccoli le k'habeche e khubelu ka botlalo 'me u ee rantipole. Ebe u khaola rantipole, u khaole broccoli ka lipalesa tse nyenyane, 'me u khaole k'habeche e khubelu ka lihlopha tse ntle.
Tšela metsi ka paneng ebe u tšela quinoa, meroho, teaspoon ea motsoako oa linoko, le letsoai le pepere. Tlisa ntho e 'ngoe le e' ngoe ho pheha 'me u bosose ka mocheso o tlaase ka metsotso e ka bang 15. Qetellong, kopanya lierekisi le nako hape ka letsoai le pepere.
Arola pakeng tsa likotlolo tse peli khaola avocado ka halofo, 'me u tlose letlalo nameng. Khaola avocado ka halofo 'me u e behe holim'a sejana se phethiloeng. Qetellong, itlhoekise ka sekhahla sa Tabasco.
Recipe: Sekotlolo sa Superfood se nang le sefuba sa khoho, makhasi a spinach le lierekisi
Qetellong ea letsatsi, ho hlokahala leseli. Ha ea lokela ho ba boima haholo, ho seng joalo, ho tla ba thata ho robala. Leaf spinach le chickpeas le tsona li fana ka livithamine le liminerale tse lekaneng ho felisa letsatsi ka mokhoa o phetseng hantle. Ehlile, quinoa e pota-potiloeng hohle ha ea lokela ho haella le mona.
Lisebelisoa (bakeng sa likotlolo tse 'nè tsa superfood)
- 150 g ea quinoa
- Makhasi a 2 a tletseng letsoho a spinach
- 1 makotikoti a chickpeas
- XMUMXg sekhoba sa khoho
- 50 g ea botoro ea sesame
- 1 kankere
- 1 tbsp oli ea mohloaare
- phofo e lerootho
- phofo ea curry
- paprika phofo
- pepere
- ½ sirilamunu
- ½ tbsp sirapo ea maple
- 1 tbsp sesame e ntšo
ho lokisetsa
Koahela 'me u tšele quinoa metsing a letsoai ka metsotso e 15. Ho sa le joalo, hlatsoa spinach le matsoele a kana. Khaola khoho 'me u e chese ka oli e chesang ho fihlela e le sootho ka mahlakoreng' ohle. Nōka ka letsoai, chili, le kheri. Hlakola li-chickpeas, li batlisise hohle, 'me u li behe ka letsoai le paprika.
Bakeng sa ho apara, halofo ea lemon 'me u hatelle lero ho tloha halofo e le' ngoe. Kopanya lero le botoro ea sesame, sirapo ea maple, chili le pepere, 'me u kenye metsi a seng makae.
Hlatsoa nama ea avocado 'me ue khaole ka likotoana. Ebe u hlophisa quinoa, spinach, khoho le chickpeas ka har'a likotlolo tse peli, beha likotoana tsa avocado holimo, 'me u tšele moaparo. Qetellong, fafatsa lipeo tse ntšo tsa sesame ka holimo 'me u qetile.
