Switirhisiwa:

Smoothie:

• 250 ml ya masi lama heleleke
• 2 mabanana lama vupfeke
• 10 wa tialmondi
• 5 wa ti cashew nuts
• 10 wa ti pistachios
• 3 wa ti dates (ti susiwile mbewu)

Ku phutsela ka huku:

• 100 gm ya xifuva xa huku
• 1 tsp ya mafurha ya mutlhwari
• Xiphemu xa munyu na phepha
• 1/2 wa cucumber
• 1 matamatisi
• 1 tbsp ya coriander leyi ha ku tsemiwaka
• Ti tortillas ta koroni leyi heleleke
• Botere ya tinyawa
• Sauce ya mayonnaise

1. Vekela 250 ml ya masi yo helela eka blender
2. Tsema 2 wa mabanana lawa ya vupfeke eka blender
3. Engetela lawa eka blender< /li>
4. Engetela 10 wa ti almonds
5. Engetela 5 wa ti cashew nuts
6. Kutani chela 10 wa ti pistachios
7. Xohetelela kambe kungari xohetelela, chela 3 wa ti dates. Leswi swi susiwile mbewu
8. Hlanganisa hinkwaswo leswi ku endla ku rhurhumela loku rhetaka
9. Yi chela eka nghilazi

Chicken Wrap Recipe:< /h3>

1. Teka kwalomu ka 100 gm ya xifuva xa huku ku ringana 1 wrap
2. Hlanganisa 1 tsp ya mafurha na pinch ya munyu na pinch ya pepper
3. Chela leswi eka huku eka xibya & yi tshika yi wisa
4. Hisisa pani ra grill eka ndzilo lowukulu kuringana kwalomu ka 5 min
5. Vekela huku eka pani kutani u hunguta kuhisa kuya eka xikarhi
6. Sweka huku hi matlhelo hamambirhi
7. Eka kwalomu ka 15-20 min huku ya wena yifanele ku endliwa kuringana 10-12 min
8. Loko yi endliwile, susa eka pani. Loko leswi swiri karhi swi hola, ahi lulamiseni ku tatiwa.
9. Tsema 1⁄2 wa cucumber hiku leha
10. Engetela eka yona matamatisi lawa ya tsemiweke hiku olova
11. Engetela 1 tbsp ya coriander leyinga tsemiwa na a pinch ya munyu
12. Sweswi teka 2 whole wheat tortillas u yi hisa eka pani
13. Loko u endlile yi susa & chela 1 tsp ya peanut butter eka yona
14. Hi tseme huku leyi oxiweke hi yi hlayisa. Engeta leswi eka xifunengeto
15. Nakambe chela nkatsakanyo wo tata
16. Eku heteleleni veka mayonnaise sauce
17. Pfuxeta leswi swi tiya & swi lulamile