Litsoako:

Smoothie:

• 250 ml lebese le felletseng
• libanana tse 2 tse butsoitseng
• 10 almonds
• litokomane tse 5 tsa cashew
• 10 pistachios
• 3 matsatsi (de-seeded)

Wrap Wrap:

• 100 gm letsoele la khoho
• 1 tsp oli ea mohloaare
• Letsoai le pepere
• 1/2 cucumber
• 1 tamati
• 1 tbsp coriander e sa tsoa khaoa
• Li-tortilla tsa koro tse feletseng
• Botoro ea peanut
• Mayonnaise sauce

1. Tla 250 ml lebese le feletseng ka har’a blender
2. Khaola libanana tse peli tse butsoitseng ka blender
3. Eketsa tsena ka blender
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5. Eketsa lialmonde tse 10
6. Eketsa li-cashew nut tse 5
7. Ebe u eketsa li-pistachio tse 10
8. Ho qetela empa eseng hanyenyane, eketsa matsatsi a mararo. Tsena li se li hlakotsoe
9. Li kopanya tsena tsohle ho etsa shake e boreleli
10. Tshela ka khalase

Recipe ea ho Koaela Khoho:< /h3>

1. Nka sefuba sa khoho se ka bang 100 gm bakeng sa ho phuthela ha 1
2. Kopanya tsp oli e le 1 ka letsoai le pepere e nyane
3. Tlatsa sena holim'a khoho ka sekotlolo 'me u e tlohele e phomole
4. Chesa pane ea grill holim'a mocheso o moholo ka metsotso e ka bang 5
5. Beha khoho holim'a pane ebe u fokotsa mocheso ho ea bohareng
6. Pheha khoho ka mahlakoreng a mabeli
7. Ka nako e ka bang 15-20 min khoho ea hau e lokela ho etsoa bakeng sa 10-12 min
8. Ha u se u qetile, tlosa ka pane. Ha sena se ntse se phola, a re lokiseng ho tlatsa.
9. Khaola ½ likomkomere ka bolelele
10. Eketsa ho eona tamati e khaotsoeng e tšesaane
11. Eketsa 1 tbsp coriander e sa tsoa khaoa le letsoai
12. Joale nka li-tortilla tse 2 tsa koro ebe u li chesa ka pane
13. Ha u qetile u li tlose 'me u tšele 1 tsp ea peanut butter holim'a eona
14. Re sehile khoho e halikiloeng ebe re e boloka. Eketsa sena ho thatela
15. Hape u kenye motsoako oa ho tlatsa
16. Qetellong u kenye sauce ea mayonnaise
17. Koahela sena ka thata 'me se lokile