• 90g watercress
• 25g basil
• 25g timbewu
• 1/4 nkhaka
• 1/2 karoti
• 1/2 tsabola wofiira wa belu
• 1/2 anyezi wofiira
• 30g kabichi wofiirira
• Tsabola wobiriwira wautali
• 200g tomato yamatumbu
• 1/2 chikho cha nandolo zamzitini
• 25g mphukira za nyerere
• 1/4 chikho cha hemp mitima
• 1 avocado
• 6-8 mapepala ampunga

Mayendedwe:

1. Dulani kasupe wamadzi ndikuyika mu mbale yayikulu yosakaniza pamodzi ndi basil ndi timbewu
2. Dulani nkhaka ndi karoti mu ndodo zopyapyala za machesi. Dulani tsabola wofiira wa belu, anyezi wofiira, ndi kabichi wofiirira. Onjezani veji ku mbale yosakaniza
3. Chotsani njere ku tsabola wobiriwira wautali ndikudula pang'ono. Kenaka, kanizani tomato wa chitumbuwa pakati. Onjezani izi ku mbale yosakaniza
4. Onjezani nandolo zamzitini, mphukira za alfalfa ndi hemp hearts mu mbale yosakaniza. Dulani avocado ndikuwonjezera mu mbale yosakaniza
5. Sakanizani zosakaniza za msuzi woviika
6. Thirani madzi pa mbale ndikuviika pepala la mpunga kwa masekondi 10
7. Kusonkhanitsa mpukutuwo, ikani pepala lonyowa la mpunga pa bolodi lonyowa pang'ono. Kenaka, ikani saladi yodzaza manja pakati pa kukulunga. Pindani mbali imodzi ya pepala la mpunga mukulowetsa saladi, kenaka pindani m'mbali ndikumaliza mpukutuwo
8. Ikani mipukutu yomalizidwa pambali yosiyana ndi ina. Kutumikira limodzi ndi msuzi wothira