Muaj tiag colourful thiab qab daim ntawv qhia kev noj pluag tshais, noj su los yog tej khoom noj qab zib. Cov tsos ntawm tus txiv nkhaus taw muaj ib yawm counterfoil rau lub tart blackcurrants. Tsis txais daim ' superfoods’ teev, blackcurrants yuav unsung tag nrho txoj heros nrog cov antioxidant charge dua blueberries. Siv cov kaus poom ones hauv cov kua txiv, khov los tshiab yog hais tias koj yuav tau lawv. Nws ua haujlwm zoo tiag tiag nrog txiv nkhaus taw overripe, yog tsis ntxiv ib co kua txiv txiv ntxiv. Muaj kev yuav qhia txog qhov ntim ob zaug ntawm kua rau qib. Ua hmo ua ntej yuav yog hais tias koj muaj organised los yog ntxov muaj nyob lunchtime.

Cov khoom xyaw (raws li kev cai, whichever noob thiab txiv hmab txiv ntoo dried koj tau muaj). Ua ntim puv loj loj los yog 2 kis

150ml hauv ntim (5 kua ooj, 50g, ib nrab ib khob) cov qib

lub handfull ntawm sultanas

ib diav thiab ib nrab hnub hauv noob paj noob hlis

ib diav thiab ib nrab hnub ntawm noob taub dag

cov kua txiv thiab sis plawv hniav ntawm ib nrab muaj loj (los yog ib tug me) txiv nkhaus taw siav heev

150g blackurrants nyob rau hauv cov kua txiv (cus muaj kua txiv)

Pab:-

2 tablespoons cov noob chia (yeem)

ib cov daus uas txiv maj phaub mis yoghurt (yeem)

ib tug handful of walnuts (yeem)

ib nag tshauv ntawm maple phoov (yeem)

Txujci

Muab cov qib cog noob taub dag thiab paj noob hlis thiab tus sultanas hauv lidded lub thawv loj loj

Sab saum toj rau tag nrho cov txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo, hau thiab tawm hauv lub fridge pw ntawm ob peb teev

Muab ua ntej muab rau neeg noj thiab xa mus rau ib lub tais. Pab nrog chia noob topped, walnuts, txiv maj phaub mis yoghurt thiab ib nag tshauv maple phoov yog qhov kev kawm ntawm cov