Cooking Class Introduction.

 Manga muchizviziva here kuti azvina kukwana kungoziva kwoga

zvokudya zvineutano, asi zvakatikosherawo kuziva kuti tinozvobika sei
kuti tive neutano hwakanaka
Ngatishandisei zvose zvatakadzidza pakusarudza zvokudya zvakatinakira uyewo tozoshandisa
zvatichadzidza pano pakubika zvokudya zvineutano kwatiri. Kana tikasabika zvakanaka atizowani utano
hwataifanirwa kuwana muzvokudya zvedu zvisinei nekupfuma kwazvakaita

Somuenzaniso, tikabvisa makanda epa mbatatisi tobva tamakwatisa mumafuta(fresh chips) zvinotibira
zvivakiso zvemuviri -zvinowanikwa mumbatatisi magumisiro azvo towaneurwere unobva pakuita uku

Saka tinofanira kuchenjerera

Sarudzai zvokudya zvineutano mozvibika nenzira ineutano mobva mazodya nenzira ineutano zvakare

chidzidzo chedu chekubika chichange chiri che:

1. Zvikafu zvinogutsa

2. maSalads

3. Chingwa nebota(porridge )
Zvikafu zvinogutsa

Spiral potatoes

Nyaya iripo parecipe iyi irpakucheka mbatatisi idzi kudziita spiral, asi musavhunduka henyu hazvina
kuona. Tanga nekunyika maskewers enyu mumvura kwemaAwa maviri(kuitira kuti asazotsve
muhovhoni). Wobvawazoibayira pambatatisi yako. Shandisa banga rakarodzeka kuchena mbatatisi
dzako kudziita ma angled slices, uchitenderedza skewer yako.

Kana wapedza wobvisa mbatatisi dzako.

Pambatatisi rekutanga zvinogona kunetsa, asi unofanira kuzvigona nembatatisi yekutanga iyoyo.

Zvekushandisa

5 mapotatoes makuru

5 maskewers sticks, akanyikwa mumvura

1/2 cup yemafufu echingwa(atinogona kugadzira tega)

1 tsp he paprika

3 tbsp dzeolive oil uye 2 tbsp emuto welemon

1 tsb yegarlic yakatswanywa

1 tsp cumin yakatsanywa

1/2 tsp munyu (salt)

Mugadziriro

 Mundiro yegomba sanganisa olive oil, muto welemon nesalt. Woisa padivi.

 Mune imwe ndiro sanganisa mafufu aya echingwa, paprika, cumin, garlic woisa padivi.

 Bayira skewer iya pambatatisi kusvika kwekupedzisira.

 Isa mbatatisi dziya paboardbrekuchekera. Uchishandisa banga rakapinza, cheka mapotatoes aya
kumaita maspiral. Unofanira kuona kuti wacheka kusvikira pekupedzisira kembatatisi dzako.
 Zorera musanganiswa wemuto uya weolive oil pambatatisi dzawacheka.

 Nyika mbatatisi yako mumafufu echingwa kusvikira yakomberedzwa nawo. Ibva waisa mbatatisi
yako pabepa rokubaker. Pambatatisi dzinotevera ita zvimwechete zvo.

 Isa muhovhoni kwe 30-40 minutes hovhoni ichipisa iripa 200 degrees Celsius. Pa15 minutes
masandure rimwe divi.

 Bura mbatatisi dzako woisa mundiro yokudyira wopakura uchiwedzera netumwe twaunoda.
Chingwa chenzungu (Peanut loaf)

Chingwa ichi chinonaka uye chirinyore kugadzira

Zvekushandisa

1. Kapu imwe yedovi

2. Hafu yekapu yemvura, kana mukaka webinzi dzesoya, kanawo umwewo mukaka unobva
pazvirimwa

3. Makapu maviri emupunga usina kusvuurwa wakabikwa

4. Hanyanisi diki imwechete

5. Hafu yekumini yakakuyiwa, kanawo imwe mirivo inonhuwirira

6. Hafu yekapu yesupu yematomatisi

7. Moisa sauti inongokwanirana kuti chinhu chirikubikwa chinake.

Mabikirwo

 Gadzira dovi kuriira kirimu uchishandisa mvura, mukaka kusvika zvapfava.

 Chidira mupunga nezvimwe zvishandiso zvose wobva wanyatsozanganisa.

 Chidira musanganiswa uyu mekubikira makazorerwa mafuta.

 Chibheka uchishandisa kupisa kwe 350 kwemaminitsi makumi matatu pakavharwa.

 Buditsa muhovheni umo wobva wadira supu pamusoro kwakupakura

Burger patties

Zvokushandisa

1. makapu maviri nehafu emvura

2. zvipunu zviviri zvokudyisa zvesauti

3. zvipunu zviviri zvokudyisa zvemafuta

4. makapu mana nehafu emaotsi (oats)

5. kapu yenzungu dzakatswiwa

6. zvipunu zviviri zve tii zvehanyanisi yakakuyiwa

7. chipunu chimwe chetii chegariki yakakuyiwa

8. zvipunu zviviri zvetii zve basil

9. zvipunu zviviri zve tii zve sage

zvokuita

 Kwatisa mvura, woisa sauti nemaotsi imomo.

 Siya zvigadzikane kwemaminitsi gumi chibvisa pamoto wobva wawedzera zvimwe zvose
zvishandiso uchikurunga kuti zvisangane.Chizviregedza kuti zvipore.

 Zvikadzire noruvoko zviite chimiro chema patisi (patties).

  Zvino chizorera mafuta mupani yekubhekesa wobva wabheka kwemaminitsi makumi mana
uchipindura.

 Unokwanisa kugadzira mabhega makumi maviri kubva pane izvi.

Kubikwa komupunga (stir fried rice)

Zvishandiso
zvekushandisa
1. mupunga wakabikwa

2. mirivo (magwere, makerotsi, pizi nyoro)

3. gariki yakatswany'iwa

4. hanyanisi yakachekwa kuita idiki

5. zvokuisa pamusoro(sauti, parsely, oregano, cayenne)

zvokuita

Isai mafuta mupani, chiisai mirivo yenyu imomo.bikai pamoto mushoma kusvikira zvapfava. Chiisai
mupunga nezvimwe zvokuisa pamusoro kwemaminitsi mashanu.Kana zvadai zvaibva mochidya
zvenyu.��

Bhega remurivo (veggie burger)

Zvishandiso

1. hanyanisi iripakati nepakati yakachekwa kuita idiki.

2. mbatatisi rimwechete rakakura zviri pakati nepakati rakapwatiswa kuita sadza.

3. hafu yekapu yenzungu (walnut, pecans, almond, cashew nuts) dzakatswiwa.

4. kapu imwechete yemaotsi akabikwa.

5. kapu imwechete yemafufu echingwa.

6. hafu yechipunu chetii yesauti

7. chipunu chetii chimwechete chegariki yakakuyiwa

8. chipunu chetii chimwechete che thyme

9. chipunu chokudyisa chimwe chete che molasses (kana munhu achida zvake)
Zvokuita

 Zanganisira izvi zvose mundiro. Musanganiswa uyu unofanira kubatana kugadzira mapatisi
(patties) asi usinganamiri mumaoko. Kana uchinamira unofanira kuwedzera mafufi echingwa.

 Zvikadzire muchimiro chema patisi wobva waisa muhovheni yekubhekera. Bheka nekupisa kwe
250 kwemaminitsi makumi mana kana kuti kana zvaibva. Pindura kamwechete pakati (maminitsi
makumi maviri.)

 Chibura woisa pakati pemabhanzi wopa vanhu kuti vadye.

sugar beans
Zvekubikisa

Beans

Hanyanyisi yagurwa gurwa kuita zvidimbu

Madomasi

Green pepper

Komichi yemuto wemaramani

Zvipunu zvikuru (tblsp) zve huchi

Gariki

Munyu

Zvipunu dried sweet basil

Zvipunu oreganum

Zvokuita

Dirai mvura inopisa mosiya beans dzenyu dzichinwira mvura dakara mvura yapora.bikai dakara
zvaibva.musawedzera chinhu pamunenge muchibika.aya ndiwo mabikirwo anoitwa beans .unogona
kuisawo mbatatisi ,carrots kana imwe mhando yebeans ,peas
HOHWA
Zvirimo

1 komichi yehohwa ,hwakachekwa

½ green and red bell peppers

1 tsp paprika

1 tsp cumin powder

1 tsp garlic powder

1/3 tsp salt

3 tblsp BBQ sauce

Mabikirwo

 Isai zvose kusara kwe BBQ sauce mundiro yakadzika.isai parchment paper pa baking sheet moisa
hohwa .

 Bika kwema minutes gumi nemashanu muchitofu chinopisa(oven) 200 degrees Celsius .kana
nguva iyi yapera budisai mosanganisa ne BBQ sauce .dzoserai zvakare kwema minutes mashanu
mozobudisa .
 Isai hohwa pachingwa ,moisa zvimwe zvamunofarira pamusoro�

Salads

Mukanyaniswa webinzi nyoro nembatatisi

Zvishandiso

mbatatisi nhatu

1/4 kapu yebhinzi nyoro

Keroti diki imwechete

domasi ridiki rimwechete

1/4 yehanyanisi tsvuku

zvipunu zvekudyisa zviviri zve kirimu yemumikanyaniswa (salad cream) yakagadzirwa nenzungu dzerudzi
rwema cashew nuts

Moisa sauti kuti zvinake

Zvokuita

 Chekai mbatatisi dzenyu kuita mabhokisi mobva madzikwatisa kusvika dzapfava.

 Rasai mvura
 Chikwatisai bhinzi nema kerotsi enyu kungoti apfave asi achiri kunakidza kutsenga, musapfuurise
pakukwatisa. Chizviburai mozvimirira kuti zvipore.
 Kana zvapora chizviisai mundiro moisa zvimwe zvishandiso zvenyu imomo, mozanganisa
kwakuisa kayenne pamusoro mobva mapakura zvenyu

Musanganiswa wemupunga (rice salad)

Zvinoshandiswa

3 macup emupunga webrown

1 cup yenzungu

1 chanza cheCelery

3 tbsp dzeparsely

Magaka

Makerotsi

Lime dressing

Mabikiro

 Bika mupunga womusiya kuti upore

 Kanga nzungu chiyero chekapu
 Cheka magaka ako kumaita tumabhokisi twuduku
 Greta makerotsi
 Mundiro yegomba sanganisa mupunga uya, nzungu, celery, parsley, magaka nelime dressing.
  Wonyatsosanganisa zvakanaka

Musanganiswa wemichero (fruit salad)

Musanganiswa wemichero unogadzirwa michero miviri – mina yakasanganiswa zvinonwisa mvura uye
zvinofadza meso� ,uchidyiwa pamwe chete nekudya kwemangwanani kana kuti uri wega.

Zviwedzerwa:

 Mukaka unobva kumiriwo sesoya ,huchi hushoma

 Munhu anogona kuwedzerawo modzi dzakaita se chia,flax,popy seeds

 musanganiswa wemichero unofanira kufadza pameso uye uri mutakunanzva pakudya.Kungoona

zvokudya kana kugadzirwa kwazvo kune chikuita nekugaiwa kwachinozoitwa mudumbu, tai kuti mavara
ezvokudya ayevedze kuti dumbu rigadzirire kugaya zvokudya 

zvakakosha kuve neruzivo uye kunzwisisa masanganisirwo angaitwa zvekudya

 Mimwe michero inekakuvavira (acidic fruits) zvinoita kuti isafambirana zvakanaka neimwe
michero inovavira ,zvakakosha kusanganisa michero yakadai neimwewo isinga vavire kana kuti
inovavira zvirinani
 Somuenzaniso sanganisai mabanana nemahapuro pamwe chete nemaranjisi

Ngachive chidiso chenyu kudzidza pamusoro pekusanganiswa kwezvokudya

chingwa ne bota (cereals)

Chingwa chekoroni

Zvekushandisa

4 cups dzeupfu hwekoroni

2 cups dzemvura inodziya

1 teaspoon yembiriso

1/2 teaspoon yesauti

1tablespoon yema oats erudzi rwe rolled oats, ekungosasa pamusoro

1 table spoon ye ma sunflower

1 table spoon yemukaka wemuzvirimwa (soyabeans kana nzungu)

Pane mitemo yakakosha kutevedzerwa kana tichibika uye pakudya chingwa ...

Ndichatanga nekuitaura tisati tapinda pamabikiro

 chingwa chinofanira kunaka uye chakareruka

 achifanire kutomboita kakuvava
 chingwa ngachive chidiki uye chakanyatsoibva kuitira kuti tuzvipukanana twembiriso tuve tunofa
 chingwa achifanirwe kudyiwa chichangobvakuibva chichirikupisa nekuda kwekuti mbiriso inenge
isati yafa
  kana munhu achida kugadzira chingwa chekudya ipapo ipapo anofanira kugadzira chisina
mbiriso
 kana chinembiriso ngachidyiwe zuva rinotevera rachabikwa
 Saka kuti chingwa chibude zvakanaka chinofanirwa kukanyiwa kusvikira chapfava uye
chisisanamire mumaoko
 munofanira kumira zvakanaka kana muchikanya kana kugara pasi kuti musana usarwadze
pamunenge muchikanya
 siyanisai chingwa chenyu nguva dzose.
 Shandisai upfu hwema oats kana hwemhunga,
 kanawo beetroot nemadomasi akaomeswa ....kugadzira chingwa chinowawira
 kana mazambiringa akaomeswa (raisins), mabhanana nema dates kuti chinge chichitapira
 musawedzere upfu hwekoroni (flour) kana chingwa chichiri kunamira muruoko asi chikanyei
kusvikira chisingasanamire
 zvinotora maminetsi makumi maviri kusvikira kuma minetsi makumi matatu (20-30minutes)
itori nzira yakanaka yekuzvisimbisa(exercise)

upfu unobva pa koroni yange yomera hwakanaka pakupa chingwa kupfava kwakafanira, uyezve kupa
kachikafu ke vitamini kanodiwa nomuviri

Togonazve kuwedzera nenzungu dzemakademia kuwedzera kachikafu kema Omega 3 fats.....mhodzi

dzemanhanga, sunflower, kana ma flax seeds

Zvatataura apo zvinobatsira pakusiyanisa chingwa uye pakuti chiwedzere utano

Chingwa ichi chakasiyana nechiya chatinotenga muzvitoro

Chingwa ichi chineutano, chakanaka nokuti tinoziva kuti tinofanira kudya zvokudya zvedu semishonga
yedu

musaise zvinhu zvinoita kuti chinonoke kuora (preservatives or emulsifiers)

Cereals (bota)
Aya ndiwo mabikirwo anoitwa bota

Tinofanira kushandisa mhando nhatu dzetsanga kuti shuga yedu yemuropa isakanganisike.

shandisai

 hupfu hwechibage
 zviyo
 mapfunde
 mupunga usina kusvuurwa
 mhunga
 maotsi
 kanawo zvimwewo zvaungawane

mupunga unofanirwa kutanga wabikwa wozoiswa munezvimwe zviviri zvirikubikwa.

musashandise dovi mazuva ose

Zvimwe zvamungaise ndezvizvi

 carob powder
 banana milkshake
 dessicated coconut
 mukaka unobva kuzvirimwa
 kana majarinhi anobva kunzungu akaita se almond, macadamia, kana nzungu dzatajaira kurima
togonawo kushandisa molasses

isai huchi kuti zvinake nekutapira kwakafanira

sauti inodikanwazve pakunakisa

Isai nzungu dzakatswiwa

mokwanisazve zvakare kuisa mhodzi

isai mhodzi pamwechete panguva yekudya kwemangwanani kuti munhu wose akanise kudyawo.

kusasa flax seed kana mapedza kubika zvinobatsira pakufambisa mudumbu zvakanaka

Granola

Granola kudya kunotogara kwakagadzirwa kunongozotorwa pamwe nemukaka wezvirimwa munhu

asina kumbobika.
zvishandiso

500g yema otsi

hafu yekapu yeuchi, raisins kana madates, dovi, dessicated coconut oil, dzimwewo nzungu
dzaungade(almond, macadamia,cashew), mafuta

1/4 kapu yemhodzi dzemanhanga

ne chipunu chimwechete chekudyisa chesauti

❗Granola inodhura kugadzira saka shandisai zvamunenge munazvo panguva iyoyo.

Zvokuita

zanganisai zvokushandisa zvose mundiro muchishandisa maoko enyu. Siyai ichirinemagodo magodo kuti
inakidze kudya. Bhekai muhovheni muchipindura pindura, asi muchingwarira kuzopisa. Bvisai
mochengeta panzvimbo isina kutota.

Mogona kuwedzera nemabhanana, maapple, neimwewo michero yakaoma. Munoomesera pazuva.

bhekai kusvika yanyatsooma.

Apa ndipo panoperera chidzidzo chedu�����

Rangarira vhesi iyi:

Muparidzi 10:17 Unomufaro, iwe nyika, kana mambo wako ari mwanakomana wavakakudzwa, kana
machinda ako achiita mutambo panguva, yakafanira, kuti asimbiswe, asingaitire kubatwa.

Mwari akuitirei zvakanaka�� atibatsire nenzira dzimwe zhinji dzekubika zvineutano.

Kana muchida kudzidziswa zvekubika munogona
kubata number idzi:

+263716988153

+263784907120

+263779128645

+263776958589