Na u setsebi sa litapole? Ebe u hlahloba lethathamo lena la diresepe tsa litapole tse pherese.
Haeba u sa tloaelane le litapole tse pherese, a re u tloaelane le litapole tse pherese tse hlollang.
O batla ho boloka risepe ee? Kenya lengolo-tsoibila la hau ka tlase, 'me re tla romella risepe ho inbox ea hau!
E na le tatso e tšoanang le ea pompong ea lamunu 'me e ruile ka li-antioxidants tse kang beta-carotene le anthocyanin.
Tsena li thusa ho sireletsa 'mele oa hau ho li-radicals tsa mahala le mafu.
Litapole tsa Violet li boetse li sebetsa e le 'mala oa lijo tsa tlhaho.
Sena se o lumella ho eketsa mmala o pherese o motle ho eng kapa eng eo pelo ea hau e e lakatsang.
Na u thahasella ho tseba ho eketsehileng? Tsoela pele ho bala lethathamo lena la litlolo tsa litapole tse pherese ho fumana khothatso!
Lijo tsena tse phahameng tsa matšeliso li tla etsa hore ho be le maqhubu kopanong ea hau e latelang ea Thanksgiving.
Recipe ena e tla thusa dessert ea hau hore e hlahelle har'a bongata.
E latsoeha joaloka phae ea hau ea setso ea litapole e nang le 'mala o pherese o khanyang.
Lebella tatso eo ea khale ea linoko ha u loma ka mokhoa o motle o tla etsa hore tatso ea hau e thothomele.
Ba re lijo tse phetseng hantle ke ho ja mebala eohle ea mookoli.
Joale ke hobane'ng ha u sa kenye litapole tse pherese tse halikiloeng lijong tsa hau tsa mantsiboea?
Banna bana ba banyenyane ba etsa mekhabiso e monate ka ho fetisisa bakeng sa sejana leha e le sefe se seholo.
O batla ho boloka risepe ee? Kenya lengolo-tsoibila la hau ka tlase, 'me re tla romella risepe ho inbox ea hau!
Tšela sopho ea konofolo holim'a litapole tsena tse monate, u etse tatso e monate ka nako e 'ngoe le e' ngoe.
Okinawa, Japane, ke e 'ngoe ea Libaka tsa Blue Zones, ho bolelang hore baahi ba sebaka sena ba atisa ho fihla lilemo tse 100.
E 'ngoe ea meroho ea bona ea mantlha ke litapole tsa Okinawan, mofuta o ruileng oa antioxidant o tletseng limatlafatsi.
Haeba u lekeha ho kenya litapole tse monate lijong tsa hau, tsoela pele ho bala.
Recipe ena e u bontša mokhoa oa ho baka litapole tse monate tsa Okinawan ho ea phethehong.
Ntlafatsa papali ea hau ea litapole tse monate ka risepe ena e ncha.
Li latsoa joaloka litapole tsa hau tse monate tse crispy, empa ka 'mala o pherese o khanyang o tla khantša kamore.
U noka bashanyana bana ba babe ka phofo ea konofolo, litlama tse foreshe, le letsoai la leoatle ho etsa tatso e khotsofatsang.
Fry e 'ngoe le e' ngoe e behoa ka ontong ho fihlela e fihla mokhoeng o lakatsehang oa crispy - ha ho na ho halika ho hlokahalang!
Ak'u nahane u sebeletsa sekotlolo sa litapole tse pherese tse khanyang kopanong ea hau e latelang ea lelapa.
Baeti ba hau ba lijo tsa mantsiboea ba tla kholiseha haeba u eketsa mebala ea lijo ho sehlopha ha 'nete,' mala ona o hapang mahlo ke oa tlhaho.
Sephiri sa puree ena e monate ke botoro ea litlama e monate, eo u e etsang ka ghee.
E eketsa leruo le hlokomelehang khaba e 'ngoe le e 'ngoe.
Haeba ho bala ka li-dumplings tse monate le tse lero ho etsa hore molomo oa hao o be metsi, ke na le risepe e phethahetseng bakeng sa hau.
Li-Meatballs tsena tsa Purple Sweet Potato li tletse tatso e ngata hoo u tla beng u li lora ka linako tsohle.
Haeba u tšosoa ke ho leka li-meatball tse entsoeng hae, u se ke ua tšoha!
U ka lokisa risepe ena tafoleng ka mor'a hora.
Lijo tsena tse monate e tla ba sejo sa hau se secha sa mokete.
Ak'u nahane u tebisa meno a hao ho e 'ngoe ea li-latkes tsena.
Li na le monko o monate o qhibilihang molomong oa hau hammoho le monate o poteletseng.
Potapole e tsoekere e fapana ka tsela e makatsang le kimchi e nang le linōko le letsoai, 'me e etsa hore mahalapa a hao a be monate haholo.
Haeba u moapehi ea chesehang ea lekang ho qoba mebala ea maiketsetso, risepe ena e tla fetola bophelo ba hau.
Ube powder ke mofuta o phofshoana oa litapole tse pherese 'me o etsa motsoako oa 'mala o pherese oo e leng oa tlhaho.
U ka etsa beche e kholo ka nako e le 'ngoe ebe u e boloka likhoeli bakeng sa ho fihlella habonolo neng kapa neng ha u ikutloa u le boqapi ka kichineng.
Ha u e-na le tlhaselo ea lijo-thollo bosiu, etsa li-chips tsena tsa litapole tse phekolehang ka mokhoa o phetseng hantle.
U tla rata kamoo ho leng bonolo kateng ho lokisetsa recipe ena.
U hloka litapole tse pherese, oli ea mohloaare, letsoai le cayenne, 'me u qetile!
Sela feela, sehla, 'me u chese metsotso e 20 bakeng sa lichifi tsa litapole tse pherese tse pherese.
Haeba o hloka ho lokisoa ha carb ea hau, li-Purple Sweet Potato Scones ke tsela ea ho tsamaea.
Li na le monate o poteletseng, sebopeho sa fluffy le 'mala o tsotehang.
Seo ba se hlokang feela ke botoro e nyane bakeng sa lijo tsa hoseng tse monate.
Tsamaisa litapole tsa Hasselback libakeng tse ncha ka mokhoa ona o ikhethang.
Haeba u sa lumellane le mokhoa oa litapole oa Hasselback, ntumelle hore ke u tsebise eona.
Litapole tsa Hasselback ke mokhoa oa ho khaola likotoana tse tšesaane ka litapole ho etsa lipokotho tse nyane tse crispy, tse botoro.
Ka ho sebelisa litapole tse pherese tse pherese, u ka finyella ketsahalo ena e tsotehang ka tatso e rarahaneng haholoanyane.
Meqolo ena ea sinamone ha e shebahale e hlolla feela, empa e boetse e phetse hantle ho feta balekane ba bona ba setso.
U etsa li-rolls tsena tse monate ka ho tlatsa.
E na le litapole tse pherese, lebese la almonde, sirapo ea 'mapole, tsoekere ea kokonate le linoko tse ling.
Litapole, sirapo ea 'mapa le tsoekere ea kokonate li natefisa li-muffin tsena 'me li u thusa ho qoba tsoekere e hloekisitsoeng.
U tla boela u ananele hore litapole tse pherese li thusa ho eketsa livithamine le fiber ho meqolo ena e senyehileng.
Hummus ena e pherese ea litapole e ka ba malala a laotsoe ho khahlisa baeti ba hau ka nako e ka tlase ho metsotso e 15.
Ke sejo se monate, sejo sa ka thoko, kapa seneke se phetseng hantle ha u ikutloa u hloname.
Sebeletsa ka lehlakore la lihoete, celery le pelepele bakeng sa sejo se mebala-bala se habeli e le mosebetsi oa bonono.
Khabisa hummus ena ka li-pistachios tse pshatlehileng le cilantro e khaotsoeng, e fapaneng hantle le pherese.
Itokisetse ho etsa hore li-buds tsa hau li hlatsuoe ke risepe ena e monate haholo.
U kopanya litapole tse pherese tse khotliloeng le phofo ea chickpea le linōko ho etsa kofta e nkiloeng hantle e tla etsa hore molomo oa hao o be metsi.
Ha e kopantsoe le curry e monate ea turmeric, sejo sena se tla nka li-buds tsa hau papaling.
Haeba u morati oa li-dessert tse monate, risepe ena ke ea hau.
Tlhahiso e makatsang ke karolo eo ke e ratang haholo ea pherese energy parfait (ntle le alliteration).
Ala nkho ea Mason ka pudding ea litapole tse pherese, banana e kopantsoeng le blueberries.
Ebe u khabisa ka tranelate e shapuoa, lipalesa le cranberries e omisitsoeng ka leqhoa.
Ntle le ho ba bonolo mahlong, parfait ena ke vegan, e phetse hantle ebile e monate haholo.
Recipe ena e nepahetse haeba u leka ho tlosa lijo tse lokisitsoeng lijong tsa hau.
Litapole tse pherese ha li sebetse feela e le moemeli oa mebala bakeng sa glaze, empa hape li nkela tsoekere sebaka.
Hlama e entsoe ka motsoako o phetseng hantle, ho kenyelletsa le phofo ea koro, libanana le li-appleauce.
Li-muffin tsena ke mokhoa o motle oa ho khutsisa leino la hau le monate ntle le ho ja tsoekere e ngata.
Kaka ena e ntle ha e na lijo-thollo feela, empa e boetse e na le vegan ebile ha e na tsoekere!
U ka 'na ua nahana hore sena se utloahala se le monate haholo hore e ka ba 'nete, empa u bala seo ka nepo.
Serosa sena se mongobo 'me se boreleli ka bongata bo phethahetseng ba monate.
Ho feta moo, ke mang ea ke keng a ananela 'mala o pherese o tsotehang?
Hore na o na le baeti ba lijo tsa mantsiboea kapa o keteka letsatsi la tsoalo, o tlameha ho kenya kuku ena lenaneng la hau.
U tla ratana le li-muffin tsena tsa litapole tse pherese.
U ka ja likuku tsena tse nyenyane bakeng sa lijo tsa hoseng, tsa motšehare, kapa neng kapa neng ha u hloka seneke.
Le hoja risepe ena e nka nako e fetang hora ho itokisetsa, liphello ke tsa bohlokoa haholo.
Lebella muffin e mongobo le e boreleli e nang le litatso tse monate.
kuku ee ea chiffon ea potato e pherese e ntle hakae? Ho sheba foto ena feela ho etsa hore molomo oa ka o be le metsi.
Likuku tsa chiffon li rehiloe lebitso ka nepo hobane sebopeho se bonolo ebile se boreleli.
Li bobebe joalo ka moea 'me li qhibiliha molomong oa hau joalo ka lipompong tsa k'hothone ka sebopeho sa kuku.
U tla rata kaka ena e ntle e pherese ea pastel bakeng sa 'mala oa eona, tatso le khaello ea metsoako ea maiketsetso.
A na u na le leino le monate le opang le u hohelang hore u hahamalle lijo tse bobebe tse tsoekere?
Recipe ena e teng ho boloka letsatsi.
U tla rata monko o monate o monate o tletseng litlolo tse tsoekere tsa vanilla.
Pudding ena e boetse e phetse hantle ka sekhukhu pakeng tsa peo ea chia le litapole tse pherese.
U fumana 11g ea fiber le 6g ea protheine ho e 'ngoe le e' ngoe ea lijo.
Serosa sena se sa apeheng se hloka metsoako e seng mekae e bonolo 'me ka ho tšoanang se monate bakeng sa lijo tsa hoseng kapa tsa lijo tse theolelang.
Makatsa baeti ba hau ka pudding ena ea litapole tse pherese.
Sebopeho se hlafuna, se mongobo 'me se tletse litlolo tsa vanilla le sinamone.
U phahamisa pudding ena ka tranelate e shapuoa ea kokonate e entsoeng ka mahahapa, e fapaneng hantle le monate oa kuku.
Recipe ena e bonolo ho e lokisa 'me e hloka lijo tse seng kae tsa pantry.
Ke mang ea ke keng a rata ho qala letsatsi ka pane ee e ntle?
Pakeng tsa litapole tse pherese, cilantro e tala, le li-yolk tsa mahe a mosehla, mokhoa ona ke mokete oa kutlo.
E boetse e latsoeha ho tsoa lefats'eng lena, ka litlolo tse ngata tse monate tse tla natefisa tatso ea hau.
Sefihlolo sena se monate joalo ka ha se phetse hantle.
U ka fumana melemo ea litapole tse monate tsa khale le tse pherese ka ho loma ho hong le ho hong ho monate.
Fana ka Santa ho hong ho bolella Mofumahali ka Keresemese ena ka ho mo etsetsa sehlopha sa likuku tsena tse ikhethang.
Ha ke tsebe hore na ke eng e betere, topping e boreleli e shebahalang joalo ka lehloa le lecha kapa mokhoa o hlafunoang o qhibilihang molomong oa hau.
Senotlolo sa ho bopa li-cookie tsena tse monate ke ho chesa hlama ka lihora tse 4, e leng se thusang ho theha monko o lakatsehang oa chewy.
Li-buns tsena tsa litapole tse pherese li ka 'na tsa shebahala li tšosa, empa li bonolo ho li etsa ho feta kamoo u nahanang kateng.
Kopanya mefuta e 'meli ea hlama hammoho, selae, ebe ka mor'a moo.
Ts'ebetso eohle e nka nako e fetang hora, empa litholoana li tla shoa.
Li-buns tsena ha li ntle feela, empa li latsoa ho tsoa lefats'eng lena.
Ha u e-na le Sontaha thapama ea mahala, iketsetse molemo 'me u apehe bohobe bona bo pherese ba litapole.
Ho loma ka 'ngoe ho na le monko o monate, o boreleli le tatso e tsoekere ea litapole tse pherese le coconut.
Sebeletsa ka botoro e nyane bakeng sa pheko ea ho qetela ho khotsofatsa takatso ea hau ea carb.
