Whakahere tatou etahi tohutao ngāwari tina

Ka rite ki te kore koe e hiahia ki te wera ake te umu, ka tunu i te tina uaua. I muri i te ra o te mahi e whai ki te rere tere ki te whare ki te kai marama te tahi mea, me te whakahauora. Whakamātauria ki te mahi i waho o te parai, tina taonga, a ka hoko i roto i te fare toa tata he torutoru kai mo te kai reka me te reka.

Kia tino ki te whakamahi i hua me huawhenua, no te mea te tohutao ngāwari tina , me te rerekē, e ngāwari digested enei rihi i te tinana. Kōwhiri tōmato, kukama matomato tika greens, reka pepa kōwhai whero ranei me ētahi atu huawhenua rite hiahiatia. Huamata (rite te kai marama) me tika kia hakari i runga i te tepu. A ki a ia, ka taea e koe te hoko te tīhi, paowa ika he moka o te kai he paowa kau ranei.

whakahere matou a koutou he tohutao hakari marama ui "Yum!".

1. Huamata o awhi Hapuku.

Whiwhi huamata. Me koe:

• Cod - 250 g
• Kukama - 2 RW.
• hua kohuatia - 2 ranei 3 mongamonga.
• He riki iti matomato.
• Paraoa, mayonnaise, te tote.

No te awhi pākirikiri, tapahia ki poraka iti, tāpiri i te paraoa iti me te kirīmi, parai hoki e pā ana ki te 10 meneti kukama me hua kohuatia rawa, tapahia ki poraka, uru i roto i te peihana huamata. Tāpiri i te pākirikiri parai, ka mimiti, riki tapatapahi rawa, te tote me te pepa ki te reka o me te kakahu ki te mayonnaise (he reira pai ki te whiriwhiri i te huamata marama).

Ka rite ki a koutou e taea te kite, e tika ohie he tohutao hakari marama. Tenei te tetahi tauira:

2. Huamata o te kāpeti Hainamana.

• Cabbage - ½ upoko o te kāpeti.
• witi kēne - 4 punetēpu.
• harore î - 200 g
• Karani, hou rewa ranei - 50 g
• Mayonnaise.

katokatohia Cabbage, i tāpiritia tapatapahi rawa reira harore, te witi me te cranberries. whakauru me te kinaki katoa.

Na, tina reka, e hiahia ana koe ki te tunu i roto i te oumu, engari e kore koe e tatarahapa.

3. tiu mō te tina.

• Zucchini "zucchini" - 3 RW.
• Shrimp - 500 g
• ngako-iti tīhi - 500 g
• Kohuatia Hua - 2 RW.
• tiihi Hard - 100 g.
• kirīmi kawa - 100 g
• Arugula - 1 paihere.
• Paraoa, te tote.

Tapahia te zucchini ki poro, tote ratou, uru me te waiho. Kia tatou shrimp: tatau te wai, tāpiri ratou ki te zucchini, tāpiri pepa ki te hiahiatia, pai uru.

Cooking tīhi: tīhi, hua kohuatia, he paraoa iti, me te uru i te tote, tāpiri kirīmi kawa. Na tahi, takoto tenei papatipu o zucchini me kōeke ranunga tunu i roto i te oumu ranei i roto i te āhua kōhua. Tauhiuhia tīhi kuoro i runga i te grater. I roto i te tuku i te oumu mo te 30 meneti. Tunua rihi tauhiuhinga arugula, paku te matao o raro ki te mahi.

He tohutao mō ngā rīhi mō te tina me te hua.

4. hua Paramanawa (4 wahi).

I runga i ia o nga paraharaha wha hoatu iti-ngako tīhi pahī (e pā ana ki te 1 kapu). tīhi Top pae kupenga, pai whakapeka, a ka riringi honi (2 tea koko 1 te taviniraa). Rōpere me paramu hou, tapatapahi, horahia huri noa nga kiriata pata. I tetahi taha o te pereti ki te hoatu i te mongamonga o te merengi, tauhiuhia ki ham paowa. He rite paramanawa!

Na, e hiahia ana koe mo taua mea:

• ngako-iti tīhi - 3 ki tonu i mōhiti.
• Whakapeka tīhi ki pokepokea ai ranei - 50 g
• Med.
• Hama - 100 g.
• Merengi - 1 wahi (iti, tapahia ki 4 nga wahi rite).
• Paramu, rōpere.

hope taea e koe te whakamātau me te tunu i huawhenua rerekē, hua, kai. Ko te mea matua e te tohutao hakari marama rite koe me koutou whare!