Egwere:

Smoothie:

250 ml mmiri ara ehi zuru oke 2 banana chara acha
• 10 almọnd
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• 5 mkpụrụ osisi cashew
• 10 pistachios
• 3 ụbọchị (de-seeded)

Ogwugwu ọkụkọ:

100 gm ara ọkụkọ

1 tsp mmanụ oliv

Ntụkọ nnu na ose

1/2 kukumba

1 tomato

1 tbsp ọhụrụ kọlịflawa

Tortilla ọka wit nile

Bra ahụekere

Mayonnaise ihendori

h3>Smoothie Ntụziaka:

1. Tinye 250 ml mmiri ara ehi zuru oke na blender
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2. Tinye almọnd iri
3. Tinye mkpụrụ cashew 5
4. Mgbe ahụ tinye pistachios 10
5. N'ikpeazụ ma ọ bụghị nke kacha nta, tinye ụbọchị 3. E gbuchapụla ihe ndị a
6. Gwakọta ihe ndị a niile ka ịmee ịma jijiji nke ọma
7. Wụnye ya n'otu iko

Nri nri kechie ọkụkọ:< /h3>

1. Were ihe dị ka 100 gm ara ọkụkọ maka 1 wrap
2. Gụkọta 1 tsp mmanụ na ntụtụ nnu na ntụtụ nke ose
3. Tinye nke a na ọkụkọ. n'ime efere & hapụ ya ka ọ zuru ike
> Esi nri ọkụkọ n'akụkụ abụọ
4. N'ihe dị ka nkeji 15-20 ka ọkụkọ gị ga-eme maka 10-12 min
Ozugbo emechara, wepụ ya na pan. Mgbe nke a dị jụụ, ka anyị kwadebe ndochi ahụ.
5. Gbawa ½ kukumba n'ogologo
Tinye na ya tomato chara acha nke dị ntakịrị Ntụ nnu
6. Ugbu a, were tortilla ọka wit 2 kpochaa ya na pan Anyị ebirila ọkụkọ e ghere eghe ma debe ya. Tinye nke a na ihe mkpuchi
7. Tinyekwa ngwakọta ndochi
8. N'ikpeazụ tinye Mayonezi ihendori
9. Kechie nke a nke ọma ma ọ dịla njikere