Izithako:

• Amabele enkukhu
• Ama-Anchovies
• Amafutha omnqumo engeziwe
• I-Garlic
• Ushizi
• Utamatisi we-Cherry
• Iminqumo

Le recipe yenkukhu yase-Mediterranean ayimnandi nje kuphela kodwa futhi igcwele izinzuzo zezempilo. Ukudla kwepani eyodwa okulungile emizuzwini engu-20 nje, kukwenze kuphelele ngobusuku beviki obumatasa. Abanye bangase babe manqikanqika ukusebenzisa ama-anchovies, kodwa banikela kakhulu esitsheni, bengeze ukunambitheka kwe-umami okucashile ngaphandle kokuyenza inambitheke njengezinhlanzi. Amabele enkukhu ahlinzeka ngamaprotheni ekukhuleni kwemisipha kanye nokulungisa, kuyilapho amafutha omnqumo engeziwe acebile ngamafutha anempilo enempilo ye-monounsaturated. I-garlic ne-chili akwenzi nje isidlo sibe mnandi kodwa futhi kusiza ukulwa namagciwane futhi kunciphise ukuvuvukala, kuzuzise umfutho wegazi kanye ne-cholesterol. Utamatisi we-cherry neminqumo inikeza amavithamini, ama-antioxidants, namafutha amahle. Sekukonke, le recipe yenkukhu yaseMedithera iyashesha, ilula, imnandi, futhi ilungele wena ngendlela emangalisayo.