Mvura yakasvikiswa mbeu inokonzerwa nehove yakakurumbira kune avo vane zvokudya zvakasvibirira zvekudya. Kunyangwe iwe uri kungotarisa kuisa mbeu yakawanda yeflakisi muzvokudya zvako kana zvimwe zvekudya zvakasvibirira, edza izvi zvakasvibiswa firk mbeu mbeu yakagadziriswa kwekugutsa kunogutsa. Mafurose anoputika akaisvonaka ane salsa yakajeka, raw guacamole kana raw hummus (kufananidzwa). Ndinoda kuwedzera garlic munyu kune mafikiki angu, asi izvi zvingave zvisina kukodzera kune avo vane 100% yakasvibira kudya kwekudya.
Unoda kuwedzera mamwe majeguru kune mapikisi ako emaflakisi? Wedzera zvishoma garoti, gramu, kana chero chipi zvacho chaunacho.
Kana iwe uchida izvi zvakasvibirira firk crackers, iwe ungadawo kuedza kuita izvi zvakadai zvakajeka chibage chibage chips.
Zvamunoda
- 2 makapu akazara flaxseeds
- 2 makapu mvura
- 1/4 mukombe
- tamari (kana Braggs Liquid Aminos kana
- nama shoyu raw soy sauce )
- Gungwa munyu kuvira
Nzira Yokuita Izvo
- Muchidimbu chepakati-kati, fukidza mbeu yefrikisi nemvura uye inobvumira kuvhara kwemaawa anenge 1 1/2. Mvura ichadzokera kune gelatinous goo.
- Chengetedza musanganiswa, uye wedzera mamwe mvura kana zvichidiwa. Iwe unoda kuti musanganiswa uve gooey, asi kwete runny, uye kwetewo yakawandisa.
- Isa muTamari, Liquid Aminos kana nama shoyu sauce, gungwa munyu uye matsva matsva. Iwe unogonawo kugadzira zvekugadzira uye kuwedzera zvimwe zvinonaka - squirt yecimu juice, ginger inobhururuka, chipuka chechipiri kana pepper cayenne - zvichienderana nezvinodiwa zvako.
- Paridzai musanganiswa we 1/8 masentimita masendimita pamapiritsi yako dehydrator kana teflex mapepa.
- Ita yako dehydrator kusvika inenge 110 F, uye dehydrate kwemaawa 4-6.
- Tora musanganiswa pamusoro, uye dehydrate imwe 3 - 4 maawa. Kana iwe uchida chikafu chinoputika uye chakasviba, ita mvura yakareba kwenguva refu. Ndinoda mafikiki angu anonzi chekisier zvishoma, saka ndinovhiringidza zvishoma zvishoma.
- Kuputsa kana kupwanya mapundu ako muzvidimbu kana wapedza kunyura.
Mavara makuru anokonzera mhepo yakawanda anogadzira mabiko ega kana kuti anoshandiswa neruvara rukuru rwema salsa , guacamole, raw hummus kana chimwe chikafu chinoputika .
Onawo:
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 5 |
| Total Fat | 0 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 339 mg |
| Carbohydrates | 1 g |
| Dietary Fiber | 0 g |
| Protein | 1 g |