Ho hasana le ho pata, joaloka pate ena e tala e nang le mehloaare le tamati e omisitsoeng ke letsatsi, ke tse ling tsa lijo tse molemo ka ho fetisisa bakeng sa mohlokomeli oa lijo tse tala hore a be haufi. Litapole li ka fetisoa ka li- crackers tsa folaxe , li-pizza crusts tse tala, bohobe bo tala, kapa bo sebelisetsoa ho pata li-veggies tse ncha. Kamehla ho na le monate ho ba le lintho tse kang tsena firiji. Peo ea soneblomo e etsa setsi se setle, se monate empa o ka nkela linate tse ling tse soaked kapa lipeo sebaka.
Seo U tla se Hloka
- 1 senoelo sa soneblomo
- 4, tomate e lekaneng
- 1/4 senoelo sa kalamata lifate tsa oli
- 1/4 pepere e tšebelitsoeng
- 1 tablespoon e tala eiee, kapa eiee e khubelu
- 1 tablespoon basil e ncha
- Supuni e 1 e hloekileng parsley
- 1 teaspoon
- mahlaseli
- 1 clove garlic
- 1 isipuni
- tomoso ea phepo e nepahetseng , ho ikhethela
- Oli e nang le oli ea mohloaare e pholileng e batang
- 1 tablespoon lero le lecha le lerootho
Kamoo U ka e Etsang
- Soak peo ea soneblomo metsing bakeng sa bonyane lihora tse 2 kapa ho fihlela ka bosiu bo le bong ka sehatsetsing.
- Koala litamati tse lenngoeng metsing ho koahela metsotso e 30.
- Fokotsa lipeo le litamati mme u li kenye ho motsoako oa lijo le lisebelisoa tse setseng. Khutsa ho fihlela ho boreleli, hoo e ka bang metsotsoana e 30.
- Boloka ho na le setshelo se se nang metsi sehatsetsing bakeng sa matsatsi a 5.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 86 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 40 mg |
| Li-carbohydrate | 7 g |
| Fiber Fiber | 2 g |
| Liprotheine | 3 g |