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Imikhiqizo:
- iziqaqa ezimbili zesipinashi esisha;
- izithelo zomvini ezimbili;
- ukwatapheya munye;
- uviniga we-apula noma okusajingijolo - 2 tbsp. l.;
- uwoyela wemifino (mhlawumbe umnqumo noma ukwatapheya) - 2 tbsp. l.;
- i-sweetener ejwayelekile - okufana nesipuni sikashukela;
- amanzi - 1 tbsp. l.;
- usawoti wolwandle.
Ukupheka:
- Isipinashi izinyembezi izinyembezi (ukusika le mifino akunconyiwe ngokomthetho, ukunambitheka kuya ngokuya kubanda).
- Cweca ukwatapheya esikhunjeni nasemathanjeni, uthathe izingcezu ezincane.
- Cwilisa izithelo zomvini, uhlukanise zibe ngamaqhekeza, ngalinye lisike laba izingxenye ezine.
- Beat bhotela, uviniga, amanzi, usawoti kanye nesikhundla sikashukela ku-usoso.
- Faka izithako ezisikiwe endishini efanelekile, uthele usoso, uxube. Cwilisa ingxenye yesine yehora esiqandisini.
Uzothola ama-6 servings wesitsha esihle futhi esinempilo, nge-140 kcal ngayinye, 2 g yamaprotheni, 10 g wamafutha, 14 g wama-carbohydrate. Izinkwa ezisanhlamvu ezigcwele zingafakwa kwisaladi, ngokuya ngobukhulu bokudla.
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