Ho tlosa boima bo feteletseng ntle le kotsi ho bophelo bo botle, u tlameha ho khetha ka hloko lijo tse lekaneng. Har'a tsohle o ka totobatsa menu ea lijo tsa Mediterranean, e seng feela eu lumellang hore u lahleheloe ke lithapa tse eketsehileng, empa hape o fokotsa kotsi ea mathata a fapaneng a bophelo bo botle.
Li-recipe le menus ea lijo tsa Mediterranean
Mokhoa ofe kapa ofe oa ho lahleheloa ke boima o na le melao-motheo ea oona, eo o thehiloeng ho eona, lijo tsena ha ho joalo:
- Bakeng sa lijo tsa hoseng o hloka lik'habohaedreite, tse tla fana ka matla bakeng sa letsatsi lohle, empa lijo tsa motšehare li lokela ho ba bonolo 'me li kenye liprotheine le meroho.
- Mokhoa oa letsatsi le letsatsi oa meroho bonyane o le 1 kg, ka bobeli le e phehiloeng.
- Ho phaella lijong tse tharo tse kholo, ho hlokahala hore u kenye lijo tse seng kae tsa lijo tse hlahisang lijo tsa Mediterranean bakeng sa beke, e leng linate, litholoana, monokotsoai, yogurt, lero la peanut le lihoete tse loketseng.
- Mokelikeli o mong le o mong oa letsatsi le letsatsi ke 7-8 st. metsi a hloekisitsoeng. Ke habohlokoa ho noa e mong ka nako pele u ja, e leng ho tla khotsofatsa tlala.
- Lijong tsa bona li lokela ho felisoa ka ho feletseng lijo tse hloekisitsoeng, lebese lohle, lijo tse potlakileng le lijo tse ling tse kotsi ho motho eo.
Mokhoa oa lijo tsa Mediterranean bakeng sa boima ba 'mele o itšetlehile ka pyramide ea lijo. Botlaaseng ho na le lihlahisoa tse lokelang ho kenngoa lijong tsa hau letsatsi le leng le le leng. Li na le lik'habohaedreite tse rarahaneng, tse kang lijo-thollo, pasta le bohobe bo tsoang ho phofo ea lijo-thollo. Esita le mehlaleng ea letsatsi le letsatsi u lokela ho kenyelletsa oli ea mohloaare, linate, meroho, litholoana, litlama le mefuta. Maemong a latelang ho na le lihlahisoa tse u lumellang hore u se ke ua ja ka makhetlo a mararo ka beke. Sehlopha sena se kenyelletsa litlhapi, nama e bolileng le lihlahisoa tsa lebese tse bolila. Karolong e ka holimo ea pyramide ea lijo ke lijo tse ka jeoang hanngoe ka beke: nama e khubelu, lipompong, lijana, litapole, raese le botoro.
Ntle le menu ea beke ea lijo tsa Mediterranean, ho boetse ho hlokahala ho etsa lipepe tse tla etsa lijana tse monate.
Li-rollplant Rolls
Mofuthu o motle, o tla khabisa tafoleng ea letsatsi le letsatsi le mokete.
Lijo:
- li-eggplant - likotoana tse peli;
- tamati - likotoana tse 3;
- feta - 120 g;
- oli ea mohloaare - 1 tbsp. khaba;
- walnuts - 75 g;
- parsley le oli bakeng sa ho tsuba.
Litokisetso
Li-eggplant li hlatsoa le ho li khaola ka lipoleiti tse nang le limilimithara tse 5. Ka pitsa e chesang, futhumatsa oli ebe u tšela eggplant moo ka metsotso e 2. ka lehlakoreng le leng. Li behe holim'a napkins. Tlosa tamati ho tloha ho tomate, ebe o khaola makhasi ao ka limela tse teteaneng. Ho sebelisa blender, ts'usisa chisi ka oli ea mohloaare le meroho. Ka lebaka leo, ho lokela ho fumanoa ts'ebetsong e ngata ea ho lumellana hohle. Bakeng sa selae ka seng, beha teaspoon e 1 ea boima, sesepa ea tomate le linate, ebe o kenya meqolo.
Omelette e nang le litamati
Khetho e kholo bakeng sa lijo tsa hoseng, hobane sejana se monate ebile se monate haholo.
Lijo:
- mahe - likotoana tse tharo;
- tamati - 3 lik'hilograma.;
- lebese - 100 ml;
- oregano - 1 teaspoon;
- basil - 1 teaspoon;
- oli ea mohloaare - 20 ml;
- meroho, letsoai le pepere.
Litokisetso
Ka lero le pholileng, oli ea mocheso le likaroloana tsa tomate tse entsoeng ka likaroloana le basil ho eona ka metsotso e 5. Ka ho arohana, otla mahe ka lebese, 'me joale, ho motsoako o fumanoeng, beha linōko, letsoai le meroho e khethiloeng. Ehe e kopanyelitsoeng e tšela ka pan, e koala sekwahelo 'me e hahe ka metsotso e mehlano.
Peach pudding
Sererete e monate, eo baratuoa ba e jang. Lihlahisoa tse hlahisoang li lekane bakeng sa li-servings tse 4.
Lijo:
- diperekisi - 300 g;
- cornstarch - 1 item;
- oli-50 g;
- tsoekere - 0.5 tbsp. + 2.5 tbsp. likhaba;
- lehe - sengoathoana se le seng;
- lebese - lintho tse 0,5;
- tranelate e bolila - 2 tbsp. likhaba;
- phofo - lintho tse 2/3;
- phofo e bakang - 1 teaspoon.
Litokisetso
Liperekisi li khaola likotoana tse nyenyane, li eketsa ka 2.5,5. tablespoons ea tsoekere le starch. Apara mollo o monyenyane 'me u tlise ho pheha, o susumetsang. Ka ho arohana, tlosa botoro ka tsoekere, mme joale, ho boima bo amohelitsoeng, romela lehe, lebese, phofo le tranelate e bolila. Kopanya ho fihlela junifomo. Sebakeng sa hlobo, kenngoa ho tlatsa ebe o tšela batter. Pheha ka ontong ka halofo ea hora.
Diet menu: