LIJO TLATSETSO
TSA MASEA LE BANA
TSE KA HARE
SELELEKELA
Buka ena e ngoletsoe bo mang?
• Batsoetse
• Bahlokomeli ba masea le bana
Hobaneng?
• Ho fokotsa sekhahla sa ho shoa ha masea le bana
• Ho khothaletsa phepo e nepahetseng ea masea
• Ho sebelisa lijo tse fumanehang ha bobebe
• Ho netefatsa hore masea le bana ba hola hantle ba shahlile
• Ho thusa batsoetse le bahlokomeli ho lokisa lijo tsa bana ha bobebe ntle le tataiso ea litsebi.
• E tla ba tataisa hore ba lokela ho qala ho fepa bana lijo ha ba le nako e kae le hore na ebe mefuta efe ea lijo.
Khaello ea phepo e nepahetseng ea masea le bana e ntse e le bothata bo boholo Lesotho joaloka linaha tse ling tse ntseng li hola. Liphuputso tsa Phepo e Nepahetseng tsa 2007 li supa hore sekhahla sa ho shoa ha masea le bana ka lebaka la khaello ea phepo e nepahetseng, li hakanyetsoa ho 13.8%, eleng bana ba ka bang leshome le metso e meraro lekholong. Mokhoa oa ho lokisa le ho apeha lijo o hlahang ka bukaneng ena, o hlophisitsoe ka tsela eo motho e mong le e mong a tla utloisisa ha bonolo ntle le tataiso ea litsebi. Lisebelisuoa tse hlahang ka har’a buka ena ke tse fumanehang ha bobebe.
Masea ohle a lokela ho anyesoa lebese la’ m’a feela likhoeling tse tšeletseng tsa thlaho a sa fuoe letho leha e le metsi, ntle le lithlare tseo a li filoeng ngakeng. Lebese la’ m’a leha le le molemo hakaalo sebakeng sa lesea, le ba le khaello ea matsoai a itseng ‘meleng oa ngoana ho tloha likhoeling tse tšeletseng. Ka hona le lokela ho tlatletsoa ka lijo tse ling ho tloha ha lesea le qetile likhoeli tse tšeletseng. Khothaletso ke hore lesea le tsoelepele ho anyesoa bonyane ho fihlela le qetile lilemo tse peli.
Masea le bana joaloka batho bohle, ba tšoanela ho fumana lihlopha tsohle tsa lijo’meleng e le hore ba tle ba lule ba shahlile hantle. Ba lokela ho fumana lijo tse hahang ’mele, tse thibelang mafu, esita le tse fanang ka matla le mofuthu, ho ntse ho eloa hloko hore ba fumane liente ka linako tse lokelang.
Ntlha e ’ngoe ea bohlokoa e lokelang ho eloa hloko ke bohloeki. Motsoetsoe kapa mohlokomeli o lokela ho etsa bo’nete ba hore o boloka bohloeki ha ho lokisoa lijo tsa lesea. O lokela ho hlapa matsoho ka metsi le sesepa ka linako tsohle; ha a lokisa lijo tsa lesea, ha a qeta ho chencha leleiri la ngoana, ha a qeta ho tšoara moriri, leha a qeta ho sebelisa ntloana. Hape a hopole ho belisa metsi bakeng sa ha ho lokisoa lijo tsa lesea.
Lesea le lokela ho khetheloa lijana tse sebelisoang ke lona feela. Li lokela ho bolokoa li hloekile ka linako tsohle (lihlatsuoe ka metsi a chesang a letsoai le sesepa, li be li pulisoe ka metsi a chesang ‘me li belisoe khafetsa).
MEFUTA EA LIJO
Ngoana ka mong o lokela ho ja lijo tsa lihlopha tse tharo ka mehla. Mefuta ena ea lijo e fumaneha lihlopheng tsa lijo tse hahang ’mele, tse matlafatsang le tse thibelang mafu.
Lihlopha tsa lijo
Lihaha ’mele: Ke lijo tse etsang hore ’mele ea masea le bana e hole hantle e shahlile. Tsona li fumaneha lijong tse kang:
• Nama, lebese, mafi, mahe
• Kase (cheese), tlhapi
• Linaoa le erekisi tse ommeng
• Lensise le linaoa tsa soya
• Makotomane le botoro ea makotomane (peanut butter), joalo joalo.
Limatlafatsi ke lijo tse matlafatsang ’mele ea masea le bana. Tsona li fumaneha lijong tse kang: papa ea poone, mabele kapa koro, lesheleshele la poone, mabele kapa koro, setampo, reise, litapole, oli e phehang, majarene, sereleli le lithootse tsa mokopu.
Lithibela mafu: Tsona li thusa ’mele ho itšireletsa khahlanonong le mafu. ’Me li fumaneha merohong e kang: sepiniche, beete, sepaile, rapa, mokopu, lihoete, tamati le meroho eohle ea Sesotho.
Lithibela mafu li fumaneha hape litholoaneng tse kang: liperekisi, liapole, liapolokose, monokotšoai lilamuni, morara, guava, lipere, torofeie morobei/khunoane/rosi.
“Ha re aheng sechaba se matlafetseng, re fepe bana lijo tse nepahetseng.”
LITEBOHO
Katleho ea ho bokeletsa liresepe le ho ngola buka ena ea Lijo-tlatsetso tsa Masea le Bana ebile tšebetso e entsoeng ke Lefapha la Phepo e Nepahetseng, Mesebetsi ea Matsoho le paballo ea malapa ka tšebelisano ’moho le makala a ’muso le mekhatlo e ikemetseng (NGOs) e ikarabellang ho bona hore sechaba sa Basotho se phela hantle ka phepo e nepahetseng. Ka hona re fetisa liteboho tse tsoang botebong ba lipelo ho bohle ba kentseng letsoho hore pokeletso ea liresepe e qetelle e entse hore buka ena e atlehe.
Re boetse re leboha Mookameli oa Lefapha la Bosupisi Metseng ’M’e Lethusang Hanyane ka hore ebe o ile a fana ka tšehetso ea chelete e ileng ea etsa hore buka e qaloe ho ngoloa.
Liteboho tse khethehileng li lebisoa ho United Nations Children’s Fund (UNICEF) ka ho tšehetsa tse latelang:
• Ho reka thepa e re atlehisitseng ho etsa liteko (sensory evaluation) tsa lijo ho bana ele ho kholiseha hore masea le bana batla thabela lijo tlatsetso tse ngoliloeng bukeng ena.
• Ho tšehetsa litsebi tsa phepo e nepahetseng ho etsa liteko ele ho tiisa hore lijo tlatsetso li fela li nepahetse le hore buka e ngolehile hantle.
• Ho hatisa le ho tšehetsa Lefapha la Phepo e Nepahetseng, Mesebetsi ea Matsoho le Paballo ea Malapa ho phatlalatsa buka ena.
Ba nkileng karolo ho bokella liresepe le ho ngola buka:
Lineo Mathule Nutrition Specialist, UNICEF
Libuseng Bereng Chief Nutrition Officer, MAFS
Mpaki Makara Principal Nutrition Officer, MAFS
Masheleng Motšoane Principal Nutrition Officer, MAFS
Mapotsane Potsane Principal Nutrition Officer, MAFS
Mabatebang Napo Principal Nutrition Officer, MAFS
Mamokhantšo Phoofolo Nutritionist Pensioner
Malijane Nyabela Nutritionist, EGPAF
Mammopa Likotsi District Food Nutrition Coordinating Officer, FNCO
Maselepe Rabolinyane Information Officer, MAFS
Matsotelo Khachane Information Officer, FNCO
Matumane Matela Lecturer, LAC
Mathato Ramasike Lecturer, LAC
Makamohelo Semuli Lecturer, LAC
Mapulane Lehlokoanyane Lecturer, LCE
Maletsie Molapo Research Officer, MAFS
Mamohau Mohlotsane Subject Specialist, MoET
Thithidi Diaho Nutritionist, MOH
Mpho Lifalakane Nutritionist, FNCO
Sophie Mahloane Health Educator, MOH
Ntšebo Moremoholo Health Educator, MOH
Mpho Lifalakane Nutritionist, FNCO
Frank Phamotse Artist, MAFS
Moseekana Khasoane
Senior Nutritionist, MOH
Puseletso Thobileng Principal Nutrition Officer, MAFS
KETAPELE
Ka nako e telele bothata ba phepo e nepahetseng baneng bo ne bo shebahala e ka bo libakeng tsa mahaeng athe le metseng ea litoropo ke bothata bo teng, ’me bo qala nakong tse qalang bophelo ba bana. Boemo bona bo ile ba qholotsa Lekala la Temo le Kanetso ea Lijo ’moho le ba amehang litabeng tsa phepo e nepahetseng ho hlahisa bukana ena.
Bukana ena e reretsoe ho tataisa batsoetse le bahlokomeli ba bana ho apeha lijo-tlatsetso tsa masea le bana, ebile e khothaletsa tšebeliso ea lijo tse fumanehang ha bobebe le tseo batho ba ka itlhahisetsang tsona malapeng.
Ha re aheng sechaba se matlafetseng, re fepe bana lijo tse nepahetseng.
TATAISO BAKENG SA HO LOKISETSA NGOANA LIJO
• Hlapa matsoho ka metsi le sesepa ka linako tsohle, pele u lokisetsa ngoana lijo.
• Bana ba qale ho fuoa lijo ha ba le likhoeli tse tšeletseng.
• Se ke ua sebelisa tami ho fepa ngoana, sebelisa lebekere le khaba tse hloekileng.
• Sebelisa lijo tse ntseng li le boemong bo nepahetseng ba ho jeoa joaloka meroho e mecha ho tsoa serapeng.
• Linako tsa ngoana tsa ho ja li tsebahale li be li tšoane kamehla.
• Ho phehoe lijo tse lekaneng hore ngoana a li je a li qete letsatsi ka leng.
• Nakong eo ngoana a qalang ho fuoa lijo, a fuoe mofuta o le mong ha ’ngoe ka letsatsi. Kamorá matsatsi a mabeli ho isa ho a mararo ho ka eketsoa mofuta o mong oa lijo, joalo joalo ho etsetsa hore tse hananang le ngoana li tsebe ho bonahala. (Mehlala ea lijo tse ka hananang le ’mele ea bana: lebese la khomo, makotomane, mahe le tse ling.)
• Fa ngoana monyetla oa ho itjesa ho tloha khoeling ea borobeli, a ntse a thusoa.
• Qoba ho fa ngoana makipikipi, likoankoara, masimpa le tse ling tse joalo.
• Qoba ho fa ngoana lijo tse tsoekere.
• Se ke ua fepa ngoana sehlopha se le seng sa lijo joaloka papa ka motoho le papa ka litapole ka nako e ’ngoe.
• Fepa ngoana lijo tse nyane khafetsa leha a kula.
• Hangata eseng hanyane lijo tse lokisitsoeng lapeng li bolokehile ho feta lijo tse rekoang. Mohlala, likhoebo tse ling li pheha ka oil ho fihlela e ka ba kotsi maphelong a batho.
• Batsoetsoe esita le bahlokomeli ba bangata ba fepa bana ka yoghurt, ke ka hona re lekileng ho kenyeletsa liresepe tse sebelisang yoghurt – ho theola sekhahla sa tšebeliso e mpe ea yoghurt
Kakaretso
Hangata ha ho lokisoa lijo tsa masea le bana ho lebaloa lijo tsa Sesotho tse molemo ebile li fumaneha ha bobebe. Ho itlhahisetsa lijo ka ho lema meroho le litholoana, ho ruoa likhoho, likolobe, li ’mutlanayana le tse ling ho tla atlehisa phepo e nepahetseng ea masea le bana ha bobebe.
Tšebeliso e ntle ea letsoai le nokang lijo Letsoai le sebelisoang ka hara naha ena ea Lesotho le ntlafalitsoe ka letsoaeana la iodine. Ho boloka boleng ba lona le lokela ho bolokoa le koahetsoe ka linako tsohle.
LIJO-TLATSETSO HO TLOHA HA NGOANA A LE LIKHOELI TSE TŠELETSENG
Leshele-shele la phoofo ea mabele
Fepa ngoana ho tloha ha a le likhoeling tse tšeletseng.
Tse hlokahalang
Kopi (1) ea phoofo ea mabele kapa ea poone
Likopi tse supileng (7) tsa metsi a batang
Mokhoa oa ho etsa
1. Belisa likopi tse hlano tsa metsi.
2. Lubella kopi ea phoofo ea mabele kapa ea poone ka likopi tse peli tsa metsi a batang.
3. Tšela hlama ka metsing a belang.
4. Ptjoatlisa metsotso e leshome ho isa mashome a mabeli (10–20), mochesong o tlaase.
5. Folisa, fepa ngoana.
Tlhokomeliso! Resepe ena ke ea manthla ea ho etsa leshele-shele la phoofo ea mabele kapa ea poone, ’me eka sebelisoa sebakeng sa lelapa. Ka hona liresepe tsa leshele-shele tse tla latela li entsoe ho ipapisitsoe le litekanyo tsa resepe ena.
Leshele-shele le ntlafalitsoeng
Leshele-shele le oli le lebese
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Likhaba tse peli (2) tsa phoofo ea mabele
Kopi (1) ea metsi a phehang leshele-shele
Halofo (½) ea kopi ea metsi e lubellang phoofo
Khabana (1) ea oli e phehang
Kopi (1) ea lebese
Mokhoa oa ho etsa
1. Belisa kopi e le ’ngoe ea metsi.
2. Lubella phofo ka halofo ea metsi a batang.
3. Tšela hlama ha metsi a bela.
4. Ptjoatlisa leshele-shele metsotso e leshome ho isa leshome le metso e mehlano (10–15), mochesong o tlaase.
5. Tšela oli le lebese ka leshele-sheleng, fuluha.
6. Tšola, folisa, fepa ngoana.
Leshele-shele la phoofo e halikiloeng
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Karolo ea pele
Likopi tse ’ne (4) tsa phoofo ea mabele kapa poone
Likopi tse peli (2) tsa phoofo ea koro
Karolo ea bobebli
Tlhokomeliso! Bakeng sa leshele-shele la ngoana le lekaneng letsatsi sebelisa litekanyo tse latelang –
Likopi tse robeli (8) tsa metsi
Kopi (1) ea phoofo e halikiloeng
Khabana (1) ea botoro ea makotomane (peanut butter)
Mokhoa oa ho etsa
Karolo ea pele
1. Sefa phoofo, ho etsa bo-’nete ba hore phoofo e hloekile.
2. Kopanya phoofo ’moho, halika mollong o lekaneng, ho fihlela ele soothoana.
3. Folisa phoofo, e boloke ka botlolong e sekoahelo se hloekileng-se senang mafome.
Karolo ea bobebli
4. Belisa likopi tse tšeletseng tsa metsi.
5. Lubella phoofo ka likopi tse peli tsa metsi.
6. Ptjoatlisa leshele-shele metsotso e leshome (10), fuluhella botoro ea makotomane.
7. Tšola, folisa, fepa ngoana.
Leshele-shele letlhapi
Fepa ngoana ho tloha likhoeling tse tšeletseng ho ea holimo.
Tse hlokahalang
Halofo (½) ea lekotikoti le lenyane la tlhapi
Likhaba tse peli (2) tsa phoofo ea mabele
Kopi (1) ea moroho o motala o khabetsoeng ha sesane
Khaba tse peli (2) tsa tamati e kereitiloeng (grated)
Letsoainyana (tsipa ka lintlha tsa menoana e ’meli)
Mokhoa oa ho etsa
1. Hloekisa meroho ka metsi a hloekileng pele e khabeloa.
2. Pheha leshele-shele ka mokhoa o tlaoelehileng.
3. Pheha moroho o motala metsotso e mehlano ho isa e leshome (5–10) kapa ho fihlela o butsoitse hantle.
4. Tšela tlhapi ka pitseng ea moroho, fuluha, ptjoatlisa mollong o tlaase.
5. Kereita tamati, e sefe, e tšele motsoakong o ptjoatlang.
6. Tšela letsoainyana, fuluhella ’moho.
7. Tšola, folisa, fepa ngoana.
Leshele-shele le meroho
Fepa ngoana ho tloha likhoeling tse tšeletseng ho ea holimo.
Tse hlokohalang
Likhaba tse ’ne (4) tsa phoofo ea mabele
Halofo (½) ea lehe (mothoebe)
Khaba tse peli (2) tsa tamati e kereitiloeng (grated)
Kopi (1) ea moroho o khabetsoeng ha sesane me
Mokhoa oa ho etsa
1. Hlatsoa moroho ka metsi a hloekileng, pele o khabeloa.
2. Pheha lesheleshele ka mokhoa o tloaelehileng.
3. Pheha moroho metsotso e mehlano ho isa e leshome (5–10) kapa ho fihlela ho butsoitse hantle.
4. Sefa moroho o phehiloeng, o kopanye le lesheleshele.
5. Fehla lehe, le tšele ka leshele-sheleng le ptjoatlang.
6. Tšela tamati e sefiloeng ka leshele-sheleng le ptjoatlang.
7. Fuluha, folisa, fepa ngoana.
Leshele-shele le lehe
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Likhaba tse peli (2) tsa hoofo ea mabele
Kopi (2) ea metsi a batang
Mothoebe oa lehe
Khabana ea oli e phehang
Mokhoa oa ho etsa
1. Belisa kopi ea metsi.
2. Luba phoofo ka kopi ea metsi.
3. Ptjoatlisa leshele-shele metsotso e leshome ho isa mashome a mabeli (10–20).
4. Tšela oli ka leshele-sheleng.
5. Fehlella mothoebe ka leshele-sheleng, ptjoatlisa motsotso.
6. Folisa, fepa ngoana.
Leshele-shele le lithootse tsa mokopu
Fepa ngoana ho tloha ha a le selemo.
Tse hlokahalang
Likhaba tse peli (2) tsa phoofo ea mabele
Lehe (1)
Kopi ea moroho o motala
Halofo (½) ea kopi ea lithootse tsa mokopu tse ebotsoeng tsa siloa
Khabana ea oli e phehang
Mokhoa oa ho etsa
1. Pheha leshele-shele la mabele.
2. Pheha moroho o sa koaheloa.
3. Tšela moroho le lithootse tsa mokopu ka leshelesheleng le ntse le ptjoatla.
4. Tšela oli, fuluha, ptjoatlisa motsotso.
5. Foliso, fepa ngoana.
Lehala
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Kopi e le ’ngoe (1) ea phoofo ea mabele
Likopi tse supileng (7) tsa lebese
Mokhoa oa ho etsa
1. Pheha likopi tse hlano (5) tsa lebese.
2. Luba phoofo ka likopi tse peli tsa lebese, joalo ka ha ho etsoa leshele-shele.
3. Tšela hlama ka lebeseng le belang.
4. Ptjoatlisa metsotso e leshome le metso e mehlano (15), mollong o tlaase.
Tlhokomeliso! Se ke ua koahela hobane lehala le ka tšoha le tsoa le qhalana ka lebaka la lebese.
Lehala le ntlafalitsoeng
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng ho ea holimo.
Tse hlokahalang
Halofo (½) ea kopi ea phoofo ea mabele
Likhabana tse peli (2) botoro ea makotomane (peanut butter)
Likopi tse tharo (3) tsa lebese
Mokhoa oa ho etsa
1. Pheha leshele-shele ka lebese.
2. Ptjoatlisa metsotso e leshome le metso e mehlano (15).
3. Tšela botoro ea makotomane u fuluhelle ’moho.
4. Tšola, folisa, fepa ngoana.
Tlhokomeliso! Bana ba bang ba ka hloloa ke botoro ea makotomane.
Motoho
Fepa ngoana ho tloha ha a le likhoeli tse robong.
Tse hlokahalang
Likopi tse ’ne (4) tsa phoofo ea mabele
Likopi tse leshome le metso e ‘meli (12)
Kotara (¼) ea kopi ea tomoso ea motoho
Mokhoa oa ho etsa
1. Luba phoofo ka likopi tse tharo (3) tsa metsi.
2. Belisa likopi tse tharo tsa metsi, a tšele ka hlameng, fuluha ho kopane hantle.
3 Tlohela hlama metsotso e leshome (10) kapa ho fihlela e le foofo.
4. Tšela likopi tse tšeletseng tsa metsi tse saletseng.
5. Lomosa hlama ka tomoso, fuluha ho fihlela ho kopane hantle.
6. Koahela hlama, e behe mofuthung lihora tse leshome le metso e ’meli (12).
7. Tšela hloea ka pitseng, ha e bela tšela hlama e saletseng, fuluha hantle ho qoba likaqa.
8. Ptjoatlisa motoho hora (1) mollong o tlaase, ho fihlela motoho o felile makoeba.
Lero la lithootse tsa mokopu
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Kopi (1) ea lithootse tsa mokopu
Kopi (1) ea likhoele tsa mokopu (moo lithootse li itšoarelelitseng)
Halofo (½) ea kopi ea lebese le belisitsoeng, haeba ele la liphoofolo
Mokhoa oa ho etsa
1. Pheha lithootse le likhoele tsa mokopu ’moho metsotso e mashome a mabeli ho isa mashome a mararo (20–30) kapa ho fihlela lithootse li jeha.
2. Khotla lithootse le likhoele tsa mokopu, sefa.
3. Busetsa lero la lithootse le mokopu ka pitseng, tšela lebese le chesang, bellisa motsotso.
4. Fuluha, folisa, fepa ngoana.
SOPHO
Sopho ea meroho
Fepa ngoana ho tloha likhoeling tse tšeletseng.
Tse hlokahalang
Kotara (¼) ea kopi ea lihoete
Kotara (¼) ea kopi ea borok’holi (broccoli)
Kotara (¼) ea kopi ea sepineche
Kotara (¼) ea kopi ea litapole
Likopi tse peli (2) tsa metsi
Khabana (1) ea oli kapa margarine
Mokhoa oa ho etsa
1. Hloekisa meroho ka metsi a hloekileng pele, e khabeloa ha sesane.
2. Futhumatsa oli kapa margarine, halika lihoete, borok’holi, litapole le sepiniche ka ho latelana.
3. Tlhaliela ka metsi a belang, belisa metsotso e leshome ho isa leshome le metso e mehlano (10–15) kapa ho fihlela meroho e le bonolo.
4. Ptjoatlisa ho fihlela ho le borethe, sefa.
5. Busetsa sopho ka pitseng, ptjoatlisa motsotso (1).
6. Fuluha, folisa, fepa ngoana.
Sopho ea meroho le yoghurt
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Kotara (¼) ea kopi ea sepineche
Kotara (¼) ea kopi litapole
Kotara (¼) ea kopi yoghurt e se nang tsoekere (plain yoghurt)
Kopi (1) ea metsi
Mokhoa oa ho etsa
1. Hloekisa meroho ka metsi a hloekileng pele e khabeloa ha sesane.
2. Belisa metsi, tšela meroho, e belise metsotso e leshome ho isa leshome le metso e mehlano (10–15) kapa ho fihlela e le bonolo.
3. Pjoatlisa ho fihlela ho le borethe, sefa.
4. Busetsa ka pitseng, tjoatlisa motsotso (1).
5. Folisa, kopanya le yoghurt, fepa ngoana.
Sopho ea sepiniche
Tse hlokahalang
Kopi (1) ea sepinichi a khabetsoeng ha sesane
Kotara (¼) ea kopi ea lero la lamunu
Khaba (1) ea botoro
Khaba (1) ea phoofo ea koro
Halofo (½) ea kopi ea lebese
Lehe (1) le fehliloeng
Khaba (1) ea metsi
Mokhoa oa ho etsa
1. Pheha sepiniche ka metsing a chesang ho fihlela se le bonolo.
2. Tšela lero la lamuni.
3. Qhibilihisa botoro ka paneng.
4. Tšela phoofo ea koro hanyane ka hanyane, fuluha ho fihlela motsoako o kopana hantle.
5. Tšela lebese, beha pitsa ka thoko ho mollo ho qoba likaqa-fuluha ho fihlela motsoako o kopane hantle.
6. Busetsa pitsa ifo, ptjoatlisa mollong o tlaase.
7. Tšela mahe a fehliloeng, pheha motsotso (1), tšola.
8. Kopanya ’moho motsoako ona oa sepiniche le lero la lamuni.
9. Folisa, fepa ngoana.
Sopho ea nama ea khoho
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Halofo (½) kopi ea nama ea khoho e khabetsoeng ha sesane
Kotara (¼) kopi ea litapole kapa macarone a phehiloeng
Kopi (1) ea metsi
Letsoainyana ka ntlha tsa menoana e ’meli
Mokhoa oa ho etsa
1. Tšela maqa a nama ea khoho ka pitseng.
2. Tšela metsi a koahelang nama, belisa metsotso e leshome (10).
3. Fokotsa mollo, belisa metsotso e mashome a mararo (30) kapa ho fihlela nama e le bonolo.
4 Tšela litapole, ptjoatlisa ho fihlela ho butsoitse.
5. Tšela letsoainyana.
Sopho ea maotoana le melalana
ea khoho
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Maotoana le melalana ea likhoho kapa kopi (1) nama ea khoho
Kopi e le ’ngoe (1) ea lihoete
Halofo (½) ea kopi ea litapole
Halofo (½) ea kopi ea moroho o motala
Likhaba tse peli (2) tsa tamati e kereitiloeng
Letsoainyana (tsipa ka ntlha tsa menoana e ’meli)
Mokhoa oa ho etsa
1. Pheha maotoana le melalana ea likhoho kapa nama ea khoho metsotso e mashome a mabeli (20).
2. Hlatsoa meroho pele e khabeloa ha sesane.
3. Tšela lihoete ka motsoakong oa maotoana le melalana, belisa metsotso e mehlano (5).
4. Tšela litapole le moroho o motala, belisa metsotso e leshome (10) kapa ho fihlela meroho e butsoitse, ka mollo o tlaase.
5. Fuluhella tamati, sefa motsoako, ptjoatlisa motsoako metsotso e ’meli.
6. Folisa, fepa ngoana.
Sopho ea lierekisi tsa lehoetla
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Halofo (½) ea kopi ea lierekisi tsa lehoetla
Kotara (¼) ea kopi ea lihoete
Kotara (¼) ea kopi litapole
Likopi tse peli (2) tsa metsi a chesang
Khabana (1) ea oli kapa margarine
Mokhoa oa ho etsa
1. Hloekisa meroho ka metsi a hloekileng pele e khabeloa ha sesane.
2. Tšela meroho e khabetsoeng ha sesane le lierekisi, tlhalihela ka metsi a chesang.
3. Belisa metsotso e mehlano (5), fokotsa mollo, ptjoatlisa metsotso e mashome a mabeli ho isa e mashome a mararo (20–30), kapa ho fihlela e le bonolo.
4. Sefa, ptjoatlisa motsoako metsotso.
5. Fuluha, folisa, fepa ngoana.
Sopho ea kholu ea linaoa le meroho
Fepa ngoana ho tloha likhoeling tse robong.
Tse hlokahalang
Kopi e le ’ngoe (1) ea kholu ea linaoa tse phehiloeng
Halofo (½) ea kopi lihoete tse kereitiloeng (grated)
Halofo (½) ea kopi moroho o motala o khabetsoeng ha sesane
Letsoainyana (tsipa ka ntlha tsa menoana e ’meli)
Mokhoa oa ho etsa
1. Pheha lihoete metsotso e mehlano (5).
2. Tšela moroho o motala.
3. Pheha metsotso e leshome ho isa e leshome le metso e mehlano (10–15), kapa ho fihlela ho butsoitse.
4. Tšela kholu ea linaoa, kopanya, sefa motsoako.
5. Busetsa ka pitseng, ptjoatlisa motsoako metsotso e ’meli (2).
6. Folisa, fepa ngoana.
Sopho ea linaoa kapa lierekisi
Fepa ngoana ho tloha likhoeling tse robong.
Tse hlokahalang
Kopi (1) ea linaoa kapa lierekisi
Halofo (½) ea kopi ea moro oa masapo o okotsoeng mafura
Halofo (½) ea kopi ea lihoete tse khabetsoeng ha sesane
Halofo (½) ea kopi ea litapole tse khabetsoeng ha sesane
Mokhoa oa ho etsa
1. Hlatsoa linaoa kapa lierekisi. Li inele ho fihlela li le bonolo.
2. Pheha linaoa mollong o tlaase, ha li se li butsoitse, tšela moro oa masapo le meroho, belisa mollong o tlaase metsotso e mashome a mabeli ho isa mashome a mararo (20–30).
3. Sefa, busetsa motsoako mollong, ptjoatlisa metsotso e ’meli (2).
4. Fuluha, folisa, fepa ngoana.
Sopho ea lierekisi tse haitsoeng
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng ho ea holimo.
Tse hlokahalang
Kopi (1) ea lierekisi tse haitsoeng
Kopi (1) ea lebese le belisitsoeng
Mokhoa oa ho etsa
1. Pheha lierekisi ho fihlela li butsoitse.
2. Tšela lebese, tjoatlisa metsotso e mehlano (5).
3. Sefa, busetsa motsoako mollong, ptjoatlisa metsotso e ’meli (2).
4. Fuluha, folisa, fepa ngoana.
Sopho ea linoodle (Noodle soup)
Fepa ngoana ho tloha likhoeling tse robong.
Tse hlokahalang
Kopi (1) ea metsi
Kotara (¼) ea kopi ea macaroni kapa linoodles tse phehiloeng
Kotara (¼) ea kopi ea lihoete
Kotara (¼) ea kopi ea linaoa tsa lehoetla
Khabana ea oli kapa magarine
Mokhoa oa ho etsa
1. Hloekisa meroho, e khabele ha sesane.
2. Futhumatsa oli kapa margarine, halika lihoete, linaoa tsa lehoetla ka ho latelana.
3. Tlhaliela meroho ka metsi a belang, belisa metsotso e leshome (10) kapa ho fihlela li le bonolo.
4. Tšela linoodle ka merohong.
5. Fuluha, folisa, fepa ngoana.
Sopho ea linaoa le nama ea khomo
Fepa ngoana ho tloha ha a le lilemo tse peli.
Tse hlokahalang
Likopi tse ’ne (4) nama ea khomo e khabetsoeng joalo ka madaese (cubed)
Kopi (1) ea mokopu o khabetsoeng
Litapole tse tharo, tse khabetsoeng joaloka madaese (diced)
Likopi tse robeli (8) tsa metsi
Kopi (1) ea lensisi
Makotikoti a mabeli (2 × 410g) a linaoa tse phehelletsoeng le tamati
Mokhoa oa ho etsa
1. Khabela nama joaloka madaese, tšela metsi le nama ka pitseng.
2. Belisa metsotso e mashome a mararo (30) mollong o tlaase.
3. Tšela lensisi, belisa metsotso e mashome a mararo (30).
4. Tšela mokopu le litapole ka motsoakong, ptjoatlisa motsoako ho fihlela ho butsoitse hantle.
5. Tšela linaoa tsa lekotikoti, ptjoatlisa metsotso e leshome (10).
6. Sopho ena e ka jelelloa ka bohobe bo omisitsoeng.
Tlhokomeliso! Resepe ena e pheheloa lelapa lohle, ka hona ha e bolokoa ka sehatsetsing e lokela ho bolokoa ka likotlolong tse nyenyane, e le hore ho tle ho futhumatsoe lijo tse tlang ho sebelisoa feela.
Moro oa nama ea khomo
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Babatone (1) ea nama ea khomo e khabetsoeng ka madise (cubed)
Kotara (¼) ea hanyanese
Lekalana la celery le khabetsoeng
Likopi tse peli (2) tsa lihoete
Likopi tse robeli (8) tsa metsi
Mokhoa oa ho etsa
1. Hlatsoa nama ka metsi a hloekileng.
2. Pheha nama ka likopi tse robeli tsa metsi. Ha e bela theola mollo, pheha metsotso e mashome a tšeletseng (60), mollong o tlaase kapa ho fihlela nama ele bonolo.
3. Tšela hanyanese, celery le lihoete ka nameng, belisa ’moho ho fihlela ho kopane hantle.
4. Sefela moro ona ka likotloloaneng tse fapakaneng, ebe li bolokoa ka sehatsetsing.
Tlhokomeliso! Resepe ena e ka sebelisoa bakeng sa ho thusa bana bohle, esitana le ba kulang, le ho natefisa sechu le lisopho.
Sopho ea nama ea khomo le meroho
Fepa ngoana ho tloha ha a le likhoeli tse robong.
Tse hlokahalang
Babatone (1) ea nama ea khomo e khabetsoeng ka madaese (cubed)
Kotara (¼) ea hanyanese
Lekalana la celery le khabetsoeng
Likopi tse peli (2) tsa lihoete
Likopi tse robeli (8) tsa metsi
Mokhoa oa ho etsa
1. Hlatsoa nama ka metsi a hloekileng.
2. Pheha nama ka likopi tse robeli tsa metsi. Ha e bela theola mollo, pheha mollong o tlaase lihora tse peli ho fihlela nama ele bonolo.
3. Tšela hanyanese, celery le lihoete ka nameng, belisamoho ho fihlela ho butsoitse hantle.
4. Tšela likotloloaneng tse fapakaneng, ebe li bolokoa ka sehatsetsing.
5. Futhumetsa tekanyo ea sekotloloana feela ka letsatsi.
Sopho ea nama ea khoho le meroho
Fepa ngoana ho tloha ha a le selemo.
Tse hlokahalang
Khoho e feletseng
Likopi tse ’ne (4) tsa lihoete
Likopi tse peli (2) tsa linaoa tsa lehoetla
Kopi tse peli (2) tsa spaghetti se phehiloeng
Likopi tse peli (2) tsa metsi
Mokhoa oa ho etsa
1. Khabela nama ea khoho ho latela karolo ea eona (chicken pieces).
2. E phehe ka kopi ea metsi.
3. Ha e bela, fokotsa mollo, e belise metsotso e mashome a mararo (30).
4. Tšola nama, menya moro, ebola letlalo, e ntše masapong.
5. Tšela moro o fokolang, moroho le nama e ntšitsoeng masapong ka pitseng.
6. Belisa mollong o tlaase metsotso e leshome le metso e mehlano (15).
7. Nyolla mollo. Tšela spaghetti, pheha metsotso e leshome (10).
Tlhokomeliso! E ka bolokoa ka likotloloaneng tse nyenyane, e le hore ho tle ho futhumatsoe e lekaneng ha ho feptjoa ngoana. Bakeng sa bana ho tloha ha ba le likhoeli tse tšeletseng eka sefshoa pele e bolokoa ka sehatsetsing.
MEFUTA EA SECHU
Sechu sa soya mince
Fepa ngoana ho tloha ha a le likhoeli tse robong.
Tse hlokahalang
Likopi tse tharo (3) metsi
Lebokose le lenyenyane la soya mince (100g) (mohlala
Imana le tse ling)
Kotola e le ’ngoe (1) hanyanese
Tamati e le ’ngoe (1) e kholo
Khabana ea oli e phehang
Mokhoa oa ho etsa
1. Pheha likopi tse tharo tsa metsi a bele.
2. Luba soya mince (joalo ka Imana kapatseling) ka metsi a batang, tšela ka metsing a belang, fuluha ho fihlela e kopana hantle.
3. Halika hanyanese e khabetsoeng ha sesane ka oli ho fihlela e le bonolo.
4. Ebola tamati letlalo ka metsi a chesang, e khabele ha sesane.
5. Tšela ka pitseng ea hanyanese, bellisa metsotso e mehlano.
6. Tšela ka sophong ea soya mince, ptjoatlisa metsotso e mehlano.
7. Tšola, fepa ka papa, bohobe, reisi kapa setampo.
Sechu sa meroho
Tse hlokahalang
Kopi (1) ea lihoete tse kereitiloeng
Kopi (1) ea litapole tse khabetsoeng joalo ka madaese (diced)
Kopi (1) ea tamati e khabetsoeng ha sesane
Khabana ea oli kapa margarine
Mokhoa oa ho etsa
1. Hloekisa meroho pele, e khabele ha sesane.
2. Futhumatsa oli kapa margarine, halika lihoete metsotso e mehlano (5).
3. Tšela litapole ka lihoeteng, fuluha, halika metsotso e mehlano (5).
4. Tlhaliela ka metsi a belang, belisa metsotso e leshome ho isa leshome le metso e mehlano (10–15) kapa ho fihlela li le bonolo.
5. Fuluha folisa, fepa ngoana.
Sechu sa cauliflower
Tse hlokahalang
Kopi (1) ea lihoete tse kereitiloeng
Likopi tse peli (2) tsa cauliflower e khabetsoeng ha sesane
Kopi (1) ea borok’holi (broccoli) e khabetsoeng ha sesane
Halofo (½) ea kopi ea tamati e khabetsoeng ha sesane
Khabana ea oli kapa margarine
Mokhoa oa ho etsa
1. Hloekisa meroho pele e khabeloa.
2. Futhumatsa oli kapa margarine, halika lihoete metsotso e mehlano (5).
3. Tšela cauliflower le borok’holi ka lihoeteng, halika metsotso e mehlano (5).
4. Tlhaliela ka metsi a belang, belisa metsotso e leshome ho isa leshome le metso e mehlano (10–15) kapa ho fihlela li le bonolo.
5. Tšela tamati, belisa metsotso e mehlano ho isa e leshome (5–10).
Sechu sa lihoete
Ho tloha ha ngoana a le selemo.
Tse hlokahalang
Kopi (1) ea lihoete tse kereitiloeng
Halofo (½) ea kopi ea litapole tse khabetsoeng ha sesane
Kopi (1) ea lebese
Mokhoa oa ho etsa
1. Hloekisa meroho, pele e khabeloa.
2. Khabela litapole joalo ka madaese.
3. Belisa lihoete metsotso e mehlano (5), tšela litapole.
4. Belisa ’moho metsotso e leshome ho isa ho e leshome le metso e mehlano (10-15), kapa ho fihlela li le bonolo.
5. Tšela lebese, ptjoatlisa li butsoe hantle.
6. Fuluha, folisa, fepa ngoana.
Sechu sa k’habeche
Ho tloha ha ngoana a le likhoeli tse robong.
Tse hlokahalang
Likopi tse peli (2) tsa k’habeche
Kopi (1) ea lihoete
Kopi (1) ea litapole
Kopi (1) ea tamati
Khabana (1) ea oli e phehang
Mokhoa oa ho etsa
1. Hlatsoa meroho ka metsi a hloekileng, e khabele ha sesane.
2. Futhumatsa oli, halika lihoete, k’habeche le litapole ka ho latelana.
3. Tšela metsinyana a chesang, pheha meroho metsotso e leshome ho isa e leshome le metso e mehlano (10 –15) kapa ho fihlela e le bonolo.
4. Tšela tamati, ptjoatlisa metsotso e ’meli (2)
MEKHOA E FAPANENG EA HO PHEHA MEROHO
Mokopu o khotliloeng
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Kopi (1) ea mokopu
Kotara (¼) ea kopi ea metsi
Halofo (½) ea kopi ea yoghurt
Mokhoa oa ho etsa
1 Belisa metsi, tšela mokopu, belisa metsotso e leshome le metso e mehlano (15).
2. Ha metsi a pshele khotla mokopu.
3. Tšela yoghurt ka mokopung, kopanya hantle.
4. Fepa ngoana.
Cauliflower le borok’holi
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Halofo (½) ea kopi ea cauliflower e khabetsoeng ha sesane
Kotara (¼) ea kopi ea borok’holi e khabetsoeng ha sesane
Kotara (¼)ea kopi ea lebese kapa kase (cheese) Kotara (¼) ea kopi ea metsi
Mokhoa oa ho etsa
1. Hloekisa meroho ka metsi a hloekileng, pele e khabeloa.
2. Belisa metsi, tšela meroho ka metsing a belang, belisa metsotso e leshome (10) kapa ho fihlela e le bonolo.
3. Tšela lebese kapa kase (cheese), pheha metsotso e ’mehlano (5).
4. Fuluha, folisa, fepa ngoana.
Lehe le lihoete
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Kotara (¼) ea kopi ea lihoete tse khabetsoeng ha sesane
Lehe (1)
Kotara (¼) ea kopi ea lebese
Halofo (½) ea khabana ea botoro
Mokhoa oa ho etsa
1. Fubetsa lihoete ho fihlela li le bonolo.
2. Fehla lehe le lebese ’moho.
3. Futhumatsa mafura ka pitseng e nyane.
4. Tšela meroho e fubelitsoeng.
5. Tšela motsoako oa lebese le lehe, fuluha, pheha metsotso e ’meli (2).
Meroho le mahe
Fepa ngoana ho tloha ha a le selemo.
Tse hlokahalang
Kotara (¼) ea kopi ea lihoete
Kotara (¼) ea kopi ea green beans
Kotara (¼) ea kopi ea litapole
Kotara (¼) ea kopi ea sepiniche
Lehe (1)
Halofo (½) ea kopi ea lebese
Khabana (1) ea botoro kapa margarine
(Meroho e khabeloe ha sesane kaofela.)
Mokhoa oa ho etsa
1. Fubetsa meroho metsotso e mehlano (5).
2. Qhibilihisa botoro ka pitseng e ’nyenyane, tšela meroho e fubelitsoeng, fuluha ho kopane hantle.
3. Pheha metsotso e mehlano (5), kapa ho fihlela ho butsoitse hantle.
4. Fehla lehe le lebese ha ’moho, tšela ka merohong, fuluha.
5. Ptjoatlisa metsotso e ’meli (2).
6. Tšola, folisa, fepa ngoana.
Liphaphatha tsa sepiniche
Fepa ngoana ho tloha ha a le lilemo tse peli.
Tse hlokahalang
Kopi (1) ea sepiniche se khabetsoeng
Khaba (1) ea eiee kapa hanyanese
Mahe a mabeli (2)
Kopi (1) ea hoofo ea koro e sootho
Letsoainyana ka ntlha tse peli tsa menoana
Oli e lekaneng ho halika
Mokhoa oa ho etsa
1. Hlatsoa meroho pele e khabeloa.
2. Fehla mahe.
3. Fafatsa phoofo ea koro merohong ho kopane hantle.
4. Tšela letsoainyana.
5. Futhumetsa oli.
6. Ngoatha motsoako oa meroho ka khabana inela ka leheng.
7. Halika ka oleng e mocheso o lekaneng ho fihlela ho butsoitse.
8. Etsa joalo ho fihlela hlama e fleets.
9. Tšolela holima pampiri e sootho, e hloekileng ho monya mafura.
Mokopu o bakiloeng
Tse hlokahalang
Kopi (1) mokopu o phehiloeng
Kotara (¼) ea kopi reisi e phehiloeng
Lehe (1)
Kotara (¼) ea kopi ea lebese
Mokhoa oa ho etsa
1. Kopanya lijo tsohle.
2. Tšela ka hara pane e tlotsitsoeng ka mafura.
3. Koahela ka foil baka mochesong oa 160°C ka nako ea metsotso e mashome a mabeli a metso e mehlano (25).
4. Tšola, folisa, fepa ngoana.
Sose ea tamati (Tomato sauce)
Tse hlokahalang
Halofo (½) ea hanyanese e khabetsoeng ha sesane
Likhaba tse peli (2) tsa celery, e khabetsoeng lilae (sliced)
Likhaba tse tharo (3) tsa olive oil kapa oil e teng lapeng
Likopi tse peli (2) tsa tamati e ebotsoeng letlalo ea khabeloa ha sesane
Kopi (1) ea metsi
Likhaba tse tharo (3) tsa parsley e khabetsoeng ha sesane.
Mokhoa oa ho etsa
1. Halika hanyanese, le celery metsotso e leshome (10) kapa ho fihlela li le bonolo.
2. Tšela tamati ka motsoakong oa hanyanese le celery, phehella ’moho.
3. Tlhalihela ka metsi, tšel parsley
4. Ha ho bela fokotsa mollo, ptjoatlisa metsotso e mashome a mararo (30) kapa ho fihlela ho le borethe.
5. Sefa, ha e tlo sebelisoa sebakeng sa bana ba ka tlaase ho selemo.
Tlhokomeliso! E ka sebelisoa liresepeng tse ling le ho natefisa lijo tsa ngoana le tsa lelapa.
MEKHOA EA HO PHEHA TLHAPI
Tlhapi le reisi
Tse hlokahalang
Koti-koti (1) e nyane ea tlhapi
Lehe le belisitsoeng (1)
Khabana (1) ea margarine
Kotara (¼) ea kopi ea reisi e phehiloeng
Khaba (1) ea lebese
Khabana (1) ea parsley e tsoang serapeng kapa e omisitsoeng
Mokhoa oa ho etsa
1. Khabela lehe le lesoeu.
2. Le fetise sefeng.
3. Futhumetsa margarine
4. Tšela reisi e phehiloeng, tlhapi, lehe le lesoeu le lebese.
5. Tšela parsley, futhumetsa metsotso e mehlano ho isa e leshome (5–10).
6. Tšola, Tšela ka sekotlolong sa ngoana.
7. Fafatsa ka mothoebe, folisa, fepa ngoana.
Tlhapi le meroho
Fepa ngoana ho tloha ha a le selemo.
Tse hlokahalang
Koti-koti ea tlhapi e nyane kapa ea tuna
Halofo (½) ea kopi ea mokopu o khotliloeng
Kotara (¼) ea kopi lierekisi tsa lehoetla tse phehiloeng
Khaba (1) ea lebese
Kotara (¼) ea kopi litapole tse khotliloeng
Mokhoa oa ho etsa
1. Kopanya tlhapi, mokopu, lierekisi, litapole le lebese.
2 Belisa metsotso e mehlano ho isa e robeli (5–8).
3. Tšola, folisa, fepa ngoana.
Tuna le litapole
Fepa ngoana ho tloha ha a le likhoeli tse robong.
Tse hlokahalang
Kopi (1) ea litapole tse phehiloeng
Koti-koti (100g) ea tuna, e mentsoeng mafura, e khabetsoeng
Kotara (¼) kopi ea lebese le phehiloeng
Mokhoa oa ho etsa
1. Khotlella litapole ’moho le tuna
2. Pheha lebese, le tšele ka motsoakong oa litapole le tuna
3. Fuluha, ho kopane hantle.
4. Tšola, folisa, fepa ngoana.
Tlhokomeliso! Menya mafura ha u sebelisa tlhapi ea tuna
Makoenya a tlhapi (1)
Fepa ngoana ho tloha ha a le selemo.
Tse hlokahalang
Lehe (1)
Kotara (¼) ea kopi reisi e phehiloeng
Koti-koti (1) e nyane ea tlhapi kapa tuna
Khabana tse peli (2) tsa phoofo ea bohobe
Khaba tse tharo (3) tsa oli e phehang
Mokhoa oa ho etsa
1. Kopanya reisi, tlhapi le phoofo ’moho.
2. Fehla lehe.
3. Tšela lehe le fehliloeng ka motsoakong oa reisi.
4. Futhumetsa oli, tšela motsoako ka khaba, halika ho fihlela ho ba ho sothoana, phethola lekoenya, halika lehlakore le leng ka mokhoa o tšoanang.
5. Tšolela mokoenya holima pampiri e sootho, e hloekileng.
Makoenya a tlhapi (2)
Fepa ngoana ho tloha ha a le selemo.
Tse hlokahalang
Koti-koti (1) ea tlhapi e nyane
Kotara (¼) ea kopi ea mokopu o phehiloeng
Selae (1) (slice) sa bohobe bo se nang lek’hok’ho
Kotara (¼) ea kopi ea lebese
Lehe (1) le fehliloeng
Kotara (¼) ea khabana dried mixed herbs
Khaba (1) ea oli ea olive (olive oil)
Mokhoa oa ho etsa
1. Kopanya tlhapi le mokopu o phehiloeng.
2. Inela borotho ka lebeseng, metsotso e ka bang leshome (10).
3. Kopanya borotho ka motsoakong oa tlhapi le mokopu.
4. Noka lehe ka mixed herbs, le fehle ebe le tšeloa ka motsoakong, kopanya ha ’moho.
5. Bopa liphaphata tse peli tse kang tlhapi ka motsoako.
6. Futhumetsa oli ka sekotlolong se phehang ka ontong.
7. Beha makoenya ka sekotlolong sena, koahela sekotlolo, pheha mochesong oa 180°C, nako e ka bang metsotso e mashome a mabeli (20).
8. Tšola, folisa fepa ngoana.
Tlhokomeliso! Khothaletso ke hore ngoana a ka feptjoa sejo sena ka lierekisi tsa lehoetla le pasta
MEKHOA EA HO PHEHA NAMA
Nama e sitsoeng (Minced meat)
Fepa ngoana ho tloha ha a le lilemo tse peli.
Tse hlokahalang
Halofo (½) ea kopi nama e sitsoeng
Khabana (1) ea oli e phehang
Khaba (1) ea tamati e khabetsoeng ha sesane
Letsoainyana (tsipa ka ntlha tsa menoana e ’meli)
Kotara (¼) ea kopi metsi
Mokhoa oa ho etsa
1. Halika nama ka oli.
2. Tlhalihela ka metsi, belisa nama metsotso e leshome (10) mollong o tlaase.
3. Ptjoatlisa metsotso e leshome le metso e mehlano (15) kapa ho fihlela e butsoitse.
4. Noka nama ka letsoainyana.
5. Hore nama ea sitsoeng e butsoe hantle e fuluhe ele hore e se ke be ea ipopa.
Tlhokomeliso! Resepe ena ke ea mantlha ea ho pheha nama e sitsoeng. Ka hona resepe ena e tla sebelisoa liresepeng tse ling.
Nama e sitsoeng le meroho
Fepa ngoana ho tloha ha a le lilemo tse peli.
Tse hlokahalang
Kopi (1) ea nama ea khomo e sitsoeng, e senang mafura
Kotara (¼) ea kopi green pepper
Khaba ea oli ea olive (olive oil)
Kotara (¼) ea tamati
Kotara (¼) ea kopi ea metsi
Mokhoa oa ho etsa
1. Hloekisa tamati le green pepper
2. Halika nama e sitsoeng ka oli ea olive, metsotso e leshome (10).
3. Khabela green pepper le tamati joalo ka madaese (diced),
4. Tšela green pepper, fuluha.
5. Tšela metsi, belisa metsotso e leshome (10), kapa ho fihlela motsoako o le bonolo.
6. Tšela tamati, belisa metsotso e ’meli ho isa e mehlano (2–5).
7. Tšola, folisa, fepa ngoana.
Lekhotloane la nama ea khomo
Fepa ngoana ho tloha ha a le likhoeli tse leshome le metso e robeli.
Tse hlokahalang
Khabana (1) ea oli ea olive (olive oil)
Halofo (½) ea kopi ea nama e likhoele (thin strips)
Kopi (1) ea metsi
Khaba (1) ea borok’holi (broccoli) e khabetsoeng ha sesane
Khaba (1) ea lihoete tse khabetsoeng joalo ka madaese (diced)
Khaba (1) ea tamati e khabetsoeng ha sesane
Khabana (1) ea linoko tsa mixed herbs
Mokhoa oa ho etsa
1. Futhumetsa oli ka paneng, halika nama mollong o tlaase metsotso e mehlano ho isa e leshome (5–10).
2. Tlhalihela metsi, belisa metsotso e leshome. Tšela lihoete, borok’holi le linoko tsa mixed herbs, belisa metsotso e mehlano (5).
3. Tšela tamati, belisa metsotso e ’meli (2), kapa ho fihlela ho le bonolo.
4. Tšola, fepa ngoana.
Tlhokomeliso! Bakeng sa bana ba ka tlase ho likhoeli tse leshome le metso e robeli motsoako ona o lokeloa ho fetisoa sefeng.
Nama ea khoho le meroho
Fepa ngoana ho tloha ha a le selemo.
Tse hlokahalang
Kopi (1) ea nama ea khoho e khabetsoeng joaloka madaese (diced)
Khabana (1) ea oli e phehang
Kotara (¼) ea kopi ea litapole tse khabetsoeng ha sesane
Kotara (¼) ea kopi ea mokopu o khabetsoeng ha sesane
Kotara (¼) ea kopi ea moroho o motala o khabetsoeng ha sesane
Kopi (1) ea metsi
Mokhoa oa ho etsa
1. Hlatsoa meroho ka metsi a hloekileng, pele e khabeloa.
2. Halika nama ea khoho ka oli e phehang, metsotso e leshome (10).
3. Tlhalihela nama ka metsi, belisa metsotso e mehlano (5).
4. Tšela litapole le mokopu, belisa metsotso e leshome (10) kapa ho fihlela li ba bonolo.
5. Tšela moroho, belisa metsotso e mehlano (5), kapa ho fihlela moroho o butsoitse.
31
Salate ea nama ea khoho le meroho
Fepa ngoana ho tloha ha a le lilemo tse peli.
Tse hlokahalang
Kotara (¼) kopi nama ea khoho e phehiloeng
Khaba (1) ea sose ea tamati
Kopi (1) ea k’habeche e khabetsoeng ka letsoho (shredded)
Kotara (¼) kopi ea apole e kereitiloeng
Mokhoa oa ho etsa
1. Kopanya nama, k’habeche le apole, tšela sose, kopanya hantle.
2. Fepa ngoana, kapa mo lumelle ho itjesa.
Salate ea nama ea khoho
Fepa ngoana ho tloha ha a le lilemo tse peli.
Tse hlokahalang
Halofo (½) ea ea kopi ea khoho e phehiloeng
Kotara (¼) kopi ea kase (cottage cheese)
Kotara (¼) kea opi ea lierekisi tsa lehoetla tse phehiloeng
Mokhoa oa ho etsa
1. Kopanya nama, cottage cheese le lierekisi ’moho.
2. Fepa ngoana kapa mo lumelle ho itjesa.
Macaroni le nama ea khoho
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Likopi tse tharo (3) tsa metsi
Halofo (½) ea kopi ea macaroni
Khaba tse peli (2) tsa nama ea khoho e khabetsoeng ha sesane, e phehiloeng
Khaba (1) ea kase (cheese) e kereitiloeng
Mokhoa oa ho etsa
1. Belisa metsi ka pitsa.
2. Tšela macaroni, pheha mochesong o holimo metsotso e ka bang leshome (10), tšola, menya metsi.
3. Tšela nama e khoho e phehiloeng le kase ka macaroni a chesang.
4. Kopanya hantle, folisa, fepa ngoana.
Tlhokomeliso! Ho bana ba seng ba qetile lilemo tse peli ho ka sebelisoa nama e sitsoeng (mince meat) bakeng sa nama ea khoho.
Libetjana tsa khoho le reisi
Fepa ngoana ho tloha ha a le selemo.
Tse hlokahalang
Halofo (½) ea kopi ea libete tsa khoho tse khabetsoeng ha sesane
Khabana (1) ea tee oli ea olive (olive oil) kapa e teng lapeng
Kotara (¼) ea kopi ea metsi
Halofo (½) ea kopi ea reisi e phehiloeng
Mokhoa oa ho etsa
1. Halika libete tsa khoho tsa khoho ka oli, mochesong o lekaneng.
2. Tšela metsi, belisa metsotso e mehlano (5).
3. Tšela reisi e phehiloeng, phehella ’moho metsotso e mehlano (5) kapa ho fihlela ho le borethe.
Nama e sitsoeng le pasta
Fepa ngoana ho tloha ha a le selemo.
Tse hlokahalang
Kopi (1) ea pasta
Halofo (½) ea kopi ea lihoete tse khabetsoeng joalo ka madaese (diced)
Halofo (½) ea kopi ea green pepper e khabetsoeng ka lilae (sliced)
Kotara (¼) ea kopi ea kase (cheese) e kereitiloeng
Kotara (¼)ea kopi ea tamati e khabetsoeng ha sesane
Kopi (1) ea nama e sitsoeng e se nang mafura
Likopi tse ’ne (4) tsa metsi bakeng sa ho pheha pasta
Kopi (1) ea metsi bakeng sa ho pheha nama e sitsoeng
Halofo (½) ea khabana ea oli e phehang
Mokhoa oa ho etsa
1. Belisa metsi, qathatsa oli e nyane ele hore pasta e se ke ea kopana, tšela pasta ka metsing a belang, belisa metsotso e leshome (10).
2. Belisa lihoete le green pepper ka metsing a fokolang, metsotso e mehlano ho isa e leshome (5–10).
3. Pasta e ntse e futhumetse e kopanye le motsoako oa lihoete, khaba ea kase le tamati ’moho. Li kopanye ka fereko hore pasta e se ke ea ratheleha.
4. Halika nama e sitsoeng ho fihlela ele sootho ka oli e nyane. Tšela metsi, koahela pitsa. Belisa metsotso e mashome a mararo (30) kapa ho fihlela ho le bonolo.
5. Kopanya le motsoako oa pasta. Fafatsa ka kase e setseng.
Tlhokomeliso! Pasta ho ka sebelisoa ea sebopeho (shape) seo motho ka mong a se batlang joalo ka macaroni, fusilli le tse ling.
Nama e sitsoeng (Meatballs)
Fepa ngoana ho tloha ha a le lilemo tse peli.
Tse hlokahalang
Kopi (1) ea nama e sitsoeng (e se nang mafura)
Kotara (¼) ea kopi ea mafoforetsane a bohobe (breadcrumbs)
Khaba (1) e tletseng haholo ea oats kapa phoofo ea koro
Lehe le le leng (1)
Khaba (1) ea oli e phehang
Halofo (½) ea kopi ea spaghetti
Likopi tse ’ne (4) tsa metsi
Halofo (½) ea kopi ea sose ea tamati (tomato sauce)
Lilae tse tharo (3) tsa lihoete
Khaba (1) ea linaoa tsa lehoetla
Lilae tse peli (2) tsa cucumber
Mokhoa oa ho etsa
1. Ho etsa libolo (meatballs) kopanya nama e sitsoeng, mafoforetsane a bohobe, oats kapa phoofo ea koro le lehe le fehliloeng. Etsa libolo tse tharo ka motsoako ona.
2. Futhumetsa oli ka paneng, halika libolo metsotso e mehlano ho isa e leshome (5–10), kapa ho fihlela ho butsoitse.
3. Bakeng sa ho pheha spaghetti belisa metsi, tšela spaghetti ka metsing a belang. Belisa metsotso e leshome (10), menya metsi.
4. Halika lihoete le linaoa tsa lehoetla metsotso e mehlano (5), kapa ho fihlela li le bonolo. Tšela sose ea tamati, qathatsa khaba ea metsi, bellisa metsotso e ’meli.
5. Kopanya motsoako ona le spaghetti le libolo tsa nama e sitsoeng (meatballs), fuluha li kopane hantle.
6. Tšola, folisa, fepa ngoana.
Sephaphatha se ntlafalitsoeng
(Shepherd’s pie)
Tse hlokahalang
Halofo (½) ea kopi ea nama ea khomo e sitsoeng
Kotara (¼) ea kopi sose ea tamati
Halofo (½) ea kopi ea lierekesi tsa lehoetla tse phehiloeng
Halofo (½) ea kopi ea mokopu o phehiloeng
Halofo (½) ea kopi ea litapole tse khotliloeng
Mokhoa oa ho etsa
1. Kopanya nama e sitsoeng, sose ea tamati, lierekesi le mokopu ’moho.
2. Li tšele ka sekotlolong se se nyenyane se ka phehang ka ontong (ovenproof dish).
3. Koahela ka litapole tse khotliloeng.
4. Baka ka ontong ka mocheso oa 180°C, metsotso e mashome a mabeli (20).
5. Tšola, folisa, fepa ngoana.
Tlhokomeliso! Ho sebelisoa resepe ea mantlha ea nama e sitsoeng e fumanehang leqepheng 34, le resepe ea mantlha ea sose ea tamati e fumanehang leqepheng 26.
MEFUTA EA LIJO TSE ENTSOENG KA
LIJO-THOLLO
Tlhokomeliso! Ho baballa libeso ho ka ba molemo ho sebelisa sephehisi sa mohlolo ha ho phehoa nama le lijo thollo joaloka koro, mabele, poone, linaoa le lierekisi.
Nyekoe (resepe ea mantlha)
Fepa ngoana ho tloha ha a le lilemo li tharo.
Tse hlokahalang
Kopi (1) ea mabele
Kopi (1) ea linaoa
Kopi (1) ea mokopu
Khaba (1) ea oli e phehang
Khabana (1) ea letsoai
Mokhoa oa ho etsa
1. Khetha mabele le linaoa, li hlatsoe ka metsi a hloekileng.
2. Pheha mabele, a belise hora (1), u ntano tšela linaoa.
3. Li phehe hora ho isa lihora tse tharo (1–3) kapa ho fihlela libutsoitse, ka mollo o tlaase.
4. Tšela oli le mokopu ka likhobeng, belisa metsotso e mashome a mararo (30) kapa ho fihlela ho butsoitse hantle.
5. Noka letsoainyana ka lintlha tsa menoana e ’meli.
6. Tšola, folisa, fepa ngoana.
Nyekoe e ntlafalitsoeng
Fepa ngoana ho tloha ha a le lilemo tse tharo.
Tse hlokahalang
Kopi (1) ea mabele a phehiloeng
Kopi (1) ea linaoa tse phehiloeng
Kopi (1) ea lihoete tse khabetsoeng
Kopi (1) ea mokopu o khabetsoeng
Likhaba tse peli (2) tsa hanyanese e khabetsoeng
Khaba (1) ea oli e phehang
Khabana (1) ea letsoai
Mokhoa oa ho etsa
1. Khabela hanyanese le lihoete, li halike ka mafureng a chesang ho fihlela li le bonolo.
2. Belisa mokopu o khabetsoeng ka metsinyaneng a chesang metsotso e leshome (10).
3. Tšela mabele le linaoa tse phehiloeng motsoakong oa hanyanese le lihoete ka pitseng, theola mollo.
4. Ptjoatlisa joalo mollong o seng bohale metsotso e leshome (10).
Likhobe tsa mabele le linaoa
Fepa ngoana ho tloha ha a le lilemo tse tharo.
Tse hlokahalang
Likopi (4) tsa mabele
Likopi tse peli (2) tsa linaoa
Khaba (1) ea oil kapa magarine
Likopi (10–12) tsa metsi
Khabana (1) ea letsoai
Mokhoa oa ho etsa
1. Khetha mabele le linaoa, li hlatsoe ka metsi a hloekileng.
2. Belisa mabele hora (1) pele linaoa li ka tšeloa.
3. Tšela linaoa, belisa hora ho isa lihora tse tharo (1–3), ka mollo o tlaase.
4. Tšela margarine kapa oli, belisa ho fihlela ho butsoitse.
5. Tšela letsoai, fuluha.
Likhobe tsa koro le lierekisi
Fepa ngoana ho tloha ha a le lilemo tse tharo.
Tse hlokahalang
Kopi (4) ea koro
Likopi tse peli (2) tsa lierekisi kapa lentils
Khaba (1) ea oli kapa magarine
Likopi tse (10–12) tsa metsi
Khabana (1) ea letsoai
Mokhoa oa ho etsa
1. Khetha koro le lierekisi, li hlatsoe ka metsi a hloekileng.
2. Belisa koro hora (1) pele u tšela lierekisi.
3. Belisa hora ho isa lihora tse tharo (1–3), ka mollo o tlaase.
4. Tšela margarine kapa oli, belisa ho fihlela ho butsoitse.
5. Tšela letsoai, fuluha.
6. Tšola, folisa, fepa ngoana.
Likhobe tsa mabele tse ntlafalitsoeng (Sorghum pilau
)
Fepa ngoana ho tloha ha a le lilemo tse tharo.
Tse hlokahalang
Likopi tse peli (2) tsa mabele
Likopi tse peli (2) tsa nama ea khomo kapa e teng lapeng
Khaba tse peli (2) tsa oli e phehang
Kotara (¼) ea kopi hanyanese e khabetsoeng ha sesane
Kopi (1) ea tamati e khabetsoeng ha sesane
Kotara (¼) ea kopi ea green pepper e khabetsoeng ha sesane
Likopi tse leshome ho ea ho tse leshome le metso e ’meli (10–12) tsa metsi
Khabana (1) ea pepere (pepper)
Halofo (½) ea khabana ea letsoai
Mokhoa oa ho etsa
1. Hloekisa mabele, a hlatsoe ka metsi a hloekileng.
2. Belisa mabele hora a tsetsoeng letsoai (1).
3. Tšela nama ka mabeleng, belisa hora le halofo (1½).
4. Ha motsoako o ntse o phehiloe hloekisa meroho ka metsi a hloekileng.
5. Futhumetsa magarine, halika hanyanese, green pepper le tamati metsotso e leshome kapa ho fihlela li le bonolo.
6. Tšela motsoako ona ka pitseng e phehileng, ptjoatjisa metsotso e mashome a mararo (30) kapa ho fihlela ho butsoitse hantle.
LIRESEPE
TSA LITHOLOANA
Litholoana le meroho li bohlokoa haholo bakeng sa ho thusa ’mele ea bana ho itšireletsa khahlanong le mafu. Ho bohlokoa hore batsoetse le bahlokomeli ba etsa bo- ’nete ba ho fepa bana ka tsona.
• Mokhoa o bobebe oa ho bona hore bana ba fumana litholoana tsohle (tse fumanehang majareteng kapa tse rekoang) e ka ba ho li khabela ha sesane kapa li kereituoe.
• Bana ba ka fuoa kholu ea meroho e fapakaneng hobane matsoai le matsoaeana ohle a ea fumaneha ho tsona.
Lero la lamuni
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Lamuni (1)
Mokhoa oa ho etsa
1. Hloekisa lamuni ka metsi a hloekileng
2. E arole ka lehare, pepetela lero la lamuni ka lebekereng la ngoana.
3. E sefe e le hore e se ke ea khopa ngoana.
Tlhokomeliso! Se ke ua sebelisa lamuni e bolila hobane ha re khothaletse ho noka lijo tsa lesea le ngoana ka tsoekere.
Banana le lebese
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Halofo (½) ea kopi ea lebese le phehiloeng
Halofo (½) ea kopi ea banana
Mokhoa oa ho etsa
1. Ebola, khabela banana, e thuhe ka khaba ho fihlela ho le borethe.
2. Tšela lebese le phehiloeng, ptjoatlisa metsotso e meraro (3).
Banana le yoghurt
Tse hlokahalang
Halofo (½) kopi ea lebese le phehiloeng
Kopi (1) ea banana e khabetsoeng
Halofo (½) kopi ea yoghurt
Mokhoa oa ho etsa
1. Ebola, khabela banana, e thuhe ka khaba ho fihlela ho le borethe.
2. Tšela lebese le phehiloeng, fuluha.
3. Tšela yoghurt
4. Fuluha, fepa ngoana hang, pele e fetola ’mala.
Banana le botoro ea makotomane (peanut butter)
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Halofo (½) ea kopi ea banana
Khabana (1) ea botoro ea makotomane
Halofo (½) ea kopi ea metsi a chesang
Halofo (½) ea kopi ea lebese le phehiloeng
Mokhoa oa ho etsa
1. Ebola, khabela banana, e thuhe ka khaba ho fihlela e le borethe.
2. Luba botoro ea makotomane (peanut butter) ka metsi a chesang, kopanya le banana e thuhiloeng.
3. Tšela lebese, fuluha, belisa metsotso e ’meli (2).
4. Folisa, fepa ngoana.
Banana le mahe a linotši
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Kopi (1) ea banana
Khabana (1) ea mahe a linotši (honey)
Khaba tse tharo (3) tsa lero la lamuni
Khaba tse peli (2) tsa lebese le phehiloeng
Mokhoa oa ho etsa
1. Ebola, khabela banana e thuhe ka khaba ho fihlela e le borethe.
2. Kopanya lebese, mahe a linotši, le lero la lamuni fuluhella ’moho.
3. Tšela motsoako ka tholoaneng ea banana, fuluhella ’moho.
4. Fepa ngoana hang pele e fetola ’mala.
K’hasetake ea banana
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang:
Kopi (1) ea banana
Lehe (1) le le leng (bosehla)
Likhaba (2) tse peli tse jang tsa lebese
Mokhoa oa ho etsa
1. Khotla banana.
2. Fehla lehe le lebese.
3. Kopanya banana le motsoako oa lebese le lehe.
4. Tšela motsoako ka sekotlolong se lumellanang le ho pheha ka ontong.
5. Baka ka mocheso oa 120°C metsotso e leshome (10) ho fihlela e tiea.
Avocado le banana
Fepa ngoana ho tloha ha ngoana a le likhoeli tse robong.
Tse hokahalang
Halofo (½) ea kopi ea avocado kapa pawpaw
Halofo (½) ea kopi ea banana
Mokhoa oa ho etsa
1. Ebola banana le avocado kapa pawpaw
2. Khabella banana le avocado kapa pawpaw ’moho.
3. Thuha ka khaba hofihlela ho le borethe.
4. Fepa ngoana hang-hang.
Tlhokomeliso! E ka jeoa e le ‘ngoe kapa ea tlotsa bohobe.
Banana le pawpaw
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Kopi (1) ea banana e khabetsoeng
Kopi (1) ea pawpaw e khabetsoeng joalo ka madaese
Halofo (½) ea kopi yoghurt e sa nokoang (plain)
Likhaba tse peli (2) tsa mafoforetsane a libisikiti (biscuits)
Mokhoa oa ho etsa
1. Khotla banana le pawpaw ho fihlela eba motsoako o le mong.
2. Tšela yoghurt, fuluha ho kopane hantle.
3. Fafatsa mafoforetsane, kopanya hantle.
4. Fepa ngoana.
Guava le lamuni
Fepa ngoana ho tloha ha a le likhoeli tse tšeletseng.
Tse hlokahalang
Kopi (1) ea guava e khabetsoeng
Halofo (½) ea kopi ea lero la lamuni
Kotara (¼) ea kopi ea yoghurt e sa nokoang
(plain yoghurt)
Mokhoa oa ho etsa
1. Hloekisa litholoana ka metsi a hloekileng pele li khabeloa.
2. Khotla guava ka khaba kapa fereko.
3. Tšela lero la lamuni.
4. Tšela yoghurt, fuluha ho kopane hantle.
5. Fepa ngoana.
Salate ea litholoana
Fepa ngoana ho tloha ha a le likhoeli tse robong.
Tse hlokahalang
Khaba (1) ea apole
Khaba (1) ea perekisi kapa pawpaw
Khaba (1) ea banana e khabetsoeng
Khaba (1) ea pere
Khaba (1) ea lero la lamuni
Mokhoa oa ho etsa
1. Hloekisa litholoana ka metsi a hloekileng.
2. Ebola, khabela apole, pere, perekisi kapa pawpaw le banana, joalo ka madise.
3. Tšela lero la lamuni.
4. Kopanya ’moho, fepa ngoana hang, pele li lahleheloa ke ’mala.
Senomapholi
Fepa ngoana ho tloha ha a le lilemo tse peli.
Tse hlokahalang
Kopi (1) ea lebese
Halofo (½) ea khabana lero la soere lamuni (lemon juice)
Bisikitse (Boudoir ‘finger’ biscuits) tse peli (2)
Mokhoa oa ho etsa
1. Tšela lebese ka khalaseng.
2. Tšela lero la soere lamuni.
3. Kenya libisikiti ka motsoakong.
4. Fepa ngoana hang ha libisikiti li montse lebese.
Tlhokomeliso! Resepe ena e qobisa bana ho se je libisikiti tse tsoekere haholo, ka ha lebese le eba bolila ha le kopana le lero la lemon. Empa haeba lebese la mafi le le teng ho ka sebelisoa lona le libisikitse.
Litholoana le yoghurt
Fepa ngoana ho tloha ha a le lilemo tse peli.
Tse hlokahalang
Kopi (1) ea pere tse kereitiloeng (grated)
Halofo (½) ea kopi ea mango e khabetsoeng ka lilae (sliced)
Halofo (½) ea kopi ea plain yoghurt kapa lebese la mafi
Khabana ea tee (1) ea tsoekere kapa lero la linotši
Khaba ea (1) ea monokotšoai
Monokotšoai o le mong bakeng sa ho khabisa (garnish)
Mokhoa oa ho etsa
1. Hloekisa litholoana ka metsi a hloekileng.
2. Khotla litholoana tsohle ha e se monokotšoai o le mong.
3. Noka yoghurt kapa mafi ka tsoekere.
4. Tšela yoghurt ka litholoaneng tse khotliloeng, fuluha ho kopane hantle.
5. Khabisa ka monokotšoai.
MOKHOA OA
HO LEKANYA O SEBELISITSOENG
BUKENG ENA
½ kopi = 125 ml
1 kopi = 250 ml
¼ kopi = 62,5 ml
