Zosakaniza

• Beet root 1 (Yowotcha kapena yokazinga)
• Yogurt/Hung Curd 3-4 Tbsp
• Peanut Butter 1.5 Tbsp
• Mchere kuti ulawe
• Zokometsera (zitsamba zouma, ufa wa adyo, ufa wa chili, ufa wa coriander, ufa wa tsabola wakuda, ufa wokazinga wa chitowe, oregano, ufa wa Amchur)
• Masamba osakanizidwa ndi Steam makapu 1.5-2
• Boiled Black Chana 1 Cup
• Boondi Wokazinga 1 Tbsp
• Tamarind/ imli ki Chutney 2 tsp (posankha)

Mayendedwe

Pezani beets kuti mupange phala.

Mu mbale phatikiza phala la beet root, yoghurt, peanut butter, mchere & zokometsera kuti mupange kuvala kowoneka bwino.

Mungathe kusunga zovalazo mu furiji mpaka masiku atatu.

Mu mbale ina phatikizani zamasamba, chana chowiritsa, mchere pang'ono, boondi & imli chutney ndikusakaniza bwino.

Popereka chakudya, onjezani 2-3 Tbsp chovala chapakati ndikuyala pang'ono ndi supuni.

Ikani zamasamba, sakanizani chana pamwamba.

Sangalalani ndi nkhomaliro kapena ngati mbali.

Maphikidwewa amathandizira anthu awiri.