Sipinachine ena ea sefate e senya pesto e sebelisoa haholo, 'me ho nka metsotso e ka tlaase ho e mhlano ho shapa hammoho. E sebedise li-pizz (joaloka pizza ea koro e tletseng vegan kapa pizza e sa tsoeng ea gluten ea mahala , kapa pizza ea vegan ), liphaka, sandwiches, crackers, veggies, kapa ntho leha e le efe e hlokang mokhoa o eketsehileng oa tatso kapa tatso. Hobane kakaretso ena e sebelisa li-cashews ho e-na le linate tsa phaene, pesto e na le monate oa limatlafatsi le 'mele o itseng,' me kaha e sebelisa sipinake hammoho le basil, tatso ke mellower empa e le lijo, ke motlakase o nang le limatlafatsi.
Haeba u rata, kamehla u ka sebelisa moemeli oa chemesa oa Parmesan oa vegan sebakeng sa tomoso ea phepo e nepahetseng, empa hlokomela ho bala lethathamo la metsoako ho netefatsa hore ha ho na lintho tse kileng tsa patoa tsa lebese tse kang whey kapa casein tse lutseng lenaneng.
Tlhokomeliso: mohlomong ha ho hlokahale hore u sebelise senoelo se feletseng sa 1/2 sa oli ea mohloaare, 'me u ka' na ua etsa qeto ea ho sebelisa ho eketsehileng . Bakeng sa lekhalo le lekaneng le le jalang (haeba le sebelisa sandwich, joalo-joalo), sebelisa oli e nyenyane; bakeng sa pesto e fokolang (e ka sebelisoang ka pasta, ho feta tofu kapa liprotheine tse ling, joalo-joalo), sebelisa oli e eketsehileng. (Ka mohlala, haeba u rata pesto ea hau hanyane ka lehlakoreng le leng le le leng joalokaha u ka bona setšoantšong, ikemiselitse hore u se ke ua kopanya 'me ho e-na le hore feela u fumane ntho e' ngoe le e 'ngoe e tla khomarela hammoho le litlolo, u se ke ua lahleheloa ke mokhoa oo o monate. Haeba u, Leha ho le joalo, joaloka li-runnier kapa lemon-y pesto e eketsehileng, eketsa lipoli tse ling tse 'maloa tsa oli ea mohloaare le sopho e entsoeng kapa lero la lemone.) Ha e le hantle, eketsa oli ho fihlela pesto e sheba hantle bakeng sa sejana sa hau le mahala!
Seo U tla se Hloka
- Likotlolo tse 2 lesea la spinach (hlatsoa le stems le tlosoa)
- Likopi tse peli tse ncha tse monate
- 4 khōlō konofolo cloves (minced)
- 1/4 senoelo tomoso ea phepo e nepahetseng
- 3 tablespoons lero la lemone
- Lik'hilograma tse 1/2 (cashews)
- 1 teaspoon leoatle la letsoai (le ho feta ho latsoa)
- 1/2 senoelo se nang le oli e eketsehileng
Kamoo U ka e Etsang
- Beha sipinake e ncha, basil e ncha, konofolo, tomoso ea phepo e nepahetseng, lero le lecha la lero la lemone, letsoai la leoatle le li-cashews tse fokolang fatše ka motlakase kapa li-blender, 'me li kopane ka metsotsoana e 30 feela kapa joalo, kapa ho fihlela o kopanya motsoako.
- Ka motlakase kapa blender e sa ntse e matha, phallela ho oli ea mohloaare e sa lebelloang ho fihlela kaofela e ekelitsoe mme e eketsa ho feta kamoo ho hlokahalang ho finyella ts'ebetso e tsitsitseng.
* Joalokaha ho na le risepe leha e le efe e reretsoeng batho ba nang le lithibelo tsa phepo kapa ho kula, etsa bonnete ba hore u bala li-jointso ho lisebelisoa tsohle ho netefatsa hore ha ho na metsoako e entsoeng ka lebese kapa lisebelisoa tse ling tse sebetsang ho uena.
Tlhahiso ena e ngotsoeng e loketse bakeng sa lijo tsa lebese, li-lactose, li-vegan, limela tsa meroho, li-gluten le lijo tse se nang koro.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 46 |
| Total Fat | 3 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 136 mg |
| Li-carbohydrate | 5 g |
| Fiber Fiber | 3 g |
| Liprotheine | 2 g |