Saka unyanzvi hwako hwekuveza nhanga siya zvishoma zvingadiwa. (Ndiyo muroyi here kana kuti Smurf?) Asi kunyangwe kana jack-o'-lantern yako yakapera ichitaridzika zvishoma, um, jacked, pane pfuma yakavigwa yakavanzwa mukati. Mbeu dzenhanga (kana pepitas kana uchifarira) chikafu chinonaka, chakaomeswa uye chinovaka muviri izvo zviri nyore kugadzira kumba. Kapu imwe yemhodzi yenhanga inosanganisira 150 macalorie, 5 mg protein uye 20 mg calcium, pamwe ne10 mg iron uye 90 mg magnesium. Wagadzirira kubika mhodzi dzenhanga idzodzo? Heino sei.
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Sofia bvudzi rakamonana1. Preheat Oven kusvika 350°F
Iyi tembiricha yekumisikidza ichaenderana nehovhoni yako. Iva nechokwadi chekuchengeta ziso rakangwarira pakudya kwako, nekuti hovhoni yega yega yakasiyana uye mhodzi dzinogona kubva kune toasty kuenda kukasviba mukubwaira kweziso.
Sofia bvudzi rakamonana2. Bvisa Stringy Pumpkin Pulp
Nzira yakanakisisa yekuita izvi ndeyokukwesha mukati menhanga nechipunu chesimbi, chaungave uchitoziva kana uri murwi wekuveza. Kana imwe nguva iyo pulp yakaparadzana kubva mukati memadziro e squash, iputire mundiro uye enda kune danho rinotevera.
Sofia bvudzi rakamonana3. Geza Mbeu Dzenhanga
Chinja mhodzi uye pulp mu strainer uye sukurudza mumvura inotonhora kuti uchenese zvinhu zvinotsvedza. Bvisa mhodzi kubva musefa woinyika mundiro yemvura inotonhora. Dzvinyirira zvakare wobata nepepa tauro kuti uome.
Sofia bvudzi rakamonana4. Mwaka Mbeu
Paridza mhodzi muchidimbu chimwe chete pahomwe yekubika yakavharwa nematehwe. Dururira mafuta emuorivhi pamusoro pemhodzi uye ukanda kusvikira wanyatsoputirwa. Womwaya huwandu hwakawanda hwemunyu wekosher pamusoro pemhodzi, kana kuedza musanganiswa wezvinonhuwira, sebasil, oregano, garlic powder, munyu uye Parmesan (yum). Ipa mhodzi imwe kurunga usati wadziparadzira muchikamu chimwe zvakare.
Sofia bvudzi rakamonana5. Dzvanya Mbeu dzePumpkin muchoto kwemaminitsi gumi
Iwe unozoziva kuti zvapera kana wachinja ruvara rwegoridhe-ruvara. Usakanganwa kuvatarisa kakawanda, kana kuti vanogona kupisa. Bvisa mbeu kubva muchoto uye ugadzirire kufudza-ingova nechokwadi chekuti udziregedze pasi usati wachera mukati.
