Izithako:

• Amabele enkukhu
• Anchovies
• Extra virgin olive oil
• Garlic
• Itshili
• Iitumato zeCherry
• Iminquma

Le recipe yenkukhu yaseMeditera ayimnandi nje kuphela kodwa ipakishwe ngezibonelelo zempilo. Sisidlo sepani enye esilungile kwimizuzu nje engama-20, siyenza igqibelele kubusuku beveki obuxakekileyo. Abanye banokuthandabuza ukusebenzisa i-anchovies, kodwa banegalelo elikhulu kwisitya, bongeza i-umami flavour efihlakeleyo ngaphandle kokuyenza incasa ibe yintlanzi. Amabele enkukhu abonelela ngeprotheyini yokukhula kwezihlunu kunye nokulungiswa, ngelixa i-olive eyongezelelweyo ioli ye-olive ityebile kwi-healthy-healthy monounsaturated fats. Igalikhi kunye netshilisi ayipheleli nje ekwenzeni isitya sibe mnandi kodwa ikwanceda ekulweni iintsholongwane kunye nokunciphisa ukudumba, inceda uxinzelelo lwegazi kunye ne-cholesterol. Iitumato zeCherry kunye neminquma zinika iivithamini, i-antioxidants, kunye namafutha alungileyo. Lilonke, le recipe yenkukhu yeMeditera ikhawuleza, ilula, imnandi, kwaye ilungile ngendlela emangalisayo kuwe.