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Xns fgga ns kgt prgpgseh ds d sufstntute lgr `ehnidc ounhdkie lrg` d hgitgr. Xe
redher smguch reoucdrcy igksuct d hgitgr nk dcc `dtters recdtnko tg mns gr mer medctm,
pdrtniucdrcy wmek tmere dre dky sy`ptg`s tmdt `dy requnre hndokgsns gr `ehnidc
dttektngk.
Yvecte CCI
Dcc rnomts reserveh 6:4>
Kgrtm Zdc` Fedim, Lcgrnhd
`ereJsvectetrdnknko.ig`
–@ere,‐ ds mer icnekts dkh sufsirnfers akgw mer, ns tme IEG gl Yvecte
@ehnd & Xrdnknko. Yme„s dcsg tme iredtgr gl tme iuttnko-ehoe 4-`nkute
wgragut pcdk, Gke & Hgke, tmdt sme„s suiiessluccy tduomt tg icnekts lgr
tme pdst 46 yedrs.
Cet„s oet sgindc! Hgufce icnia tme nigks fecgw tg lgccgw dkh sufsirnfe tg
stdy up tg hdte wntm lree vnheg wgraguts, wenomt cgss tnps, reinpes dkh
`gre.
Xdfce gl Igktekts
Nktrghuitngk....................................................................................5
Ukherstdkhnko tme @etdFurk........................................................?
@etdCnlestyce & @etd@edcs............................................................>
Fredaldst & Frukim.......................................................................4:
Cukim & Hnkker.............................................................................4?
Hesserts.........................................................................................64
Ymgppnko Cnst...............................................................................68
Nktrghuitngk
Mn dodnk, nt„s @ere.
Xmdt ns wmy YG `dky pegpce cgse wenomt gkcy tg odnk nt fdia. Feiduse
d hnet hgesk„t tedim ygu cgko ter` cnlestyce imdkoes tg aeep tme wenomt
g.
Cnvnko tme @etdCnlestyce ygu wncc `dae medctmy lggh imgnies. ^gu wncc
nkigrpgrdte d iertdnk cevec gl ditnvnty dkh tkess nktg ygur hdncy cnle. ^gu
wncc aeep ygur `nkh dkh fghy nk fdcdkie. Dkh `gst n`pgrtdktcy, ygu„cc
put ygursecl rst!
N `edk tmdt kg gke wncc idre dfgut ygur fghy dkh medctm ds `uim ds
ygu hg, sg ygu mdve tg cnstek tg ygur fghy dkh `dae tme @etdCnlestyce
ygur #4 prngrnty lgr cgkoevnty dkh cgko-ter` wenomt cgss.
N wguch cnae ygu tg igksnher tmns efgga tg fe ygur ”supre`e super lggh„
fnfce. Nt wncc dr` ygu wntm tnps ds wecc ds tdsty `edc pcdks tg mecp ygu cnve
d @etdCnlestyce edsncy dkh egrtcesscy.
Nk tme pdoes tg ig`e, N„cc tedim ygu mgw tg `dae snkluccy hecningus `edcs
ygu„cc cgve (dkh ygur ld`ncy wncc, tgg!).
N prg`nse ygu, ygu wgk„t evek fecneve ygu„re hgnko sg`etmnko oggh lgr
ygur fghy, fut ygu„cc YEE dkh LEEC tme hnerekie.
<
Xme @etdFggst Fghy vnheg wncc fe tme perleit ditnvnty lgr ygu wmnce
ygu„re cnvnko ygur @etdCnlestyce ds nt igktdnks cgw n`pdit, mnom resuct
tkess rgutnkes usnko cdser-lgiuseh exerinses dkh `usice-dwdaeknko
nsg`etrni `gve`ekts.
lgr +8: dkh ldfucgus cdhnes tg tdroet tme kgtgrngus –8 Cs‐ (cgwer feccy,
cgve mdkhces, cnlteh futt, dkh cgse dr`s). ^gu„cc hrgp ldt dkh nkimes,
quniacy dkh igksnstekcy.
Xmns ns tme aey tg rdpnh wenomt cgss dkh cgko-ter` wenomt `dkdoe`ekt.
Kgw N„` ognko tg onve ygu d fukim gl hecningus, kutrntngus reinpes tg `dae cnvnko tme
@etdCnlestyce edsner (dkh tdstner) tmdk ygu iguch ever n`donke.
Bust ds d re`nkher, fecgw dre tme aey @etdNkuekiers dkh Yupre`e Yuper Lgghs tmdt wncc fe
stdpces nk `dky gl tmese @etd@edc reinpes.
Nccustrdtngk 42 @etdNkluekiers
>
Nkorehnekts2
4 iup dc`gkh gur - @etdNkluekier
4/9 iup igigkut `nca
6 eoos
6 Xfsp `dpce syrup
Yed sdct, tg tdste
Igigkut gnc, lgr igganko
Search 4 iup ferrnes gl ygur imgnie
4 fdkdkd, scnieh
6 Xfsp kgk-ldt pcdnk Oreea ygourt
Hnreitngks
4 Save
Nk d cdroe `nxnko fgwc, ig`fnke dcc nkorehnekts, exiept igigkut gnc, dkh `nx
wecc wntm d wgghek spggk ‘ uktnc d fdtter ns lgr`eh.
6 Gver `ehnu` medt, medt tme igigkut gnc nk d cdroe sanccet.
9 Hrgp 4/6 iup gl fdtter gktg sanccet dkh igga uktnc fuffces dppedr nk pdkidae„s
surldie (dpprgxn`dtecy 9 `nkutes)
8 _mek fuffces dppedr, np tme pdkidaes wntm d ruffer spdtucd, dkh igga lgr dk
dhhntngkdc 6’9 `nkutes.
5 Xgp wntm d hgccgp gl ygourt, ferrnes, dkh fdkdkd
Nkorehnekts2
= cdroe eoos
4-6 Xfsp ordss leh futter
< Xfsp kgk-ldt `nca
9/8 tsp. sdct
4/8 tsp. pepper
48 gz. idk oreek imncnes -
@etdNkluekier
Imgppeh tg`dtg sduie, aetimup imncn
gr tdig sduie
Hnreitngks
Xmns hnsm ns oredt lgr fredaldst, cukim, gr hnkker dkh lreezes kniecy.
_metmer nt„s lgr ygur ld`ncy gr d pdrty, nt„s d medctmy, mnom prgtenk dcterkdtnve tg `dky
idrf-nkteksnve, mnom ldt idssergces.
44
Xgdst D Cd Lrdkignse
Yerves2 6
Nkorehnekts2
8 cdroe eoos
4 ordpelrunt
4/6 iup kgk-ldt `nca
4/6 tsp sdct
4/6 tsp orgukh inkkd`gk - @etdNkluekier
6 scnies `uctnordnk gr ?-ordnk fredh
8 tmnk scnies prgsinuttg (~6 gz. *gptngkdc)
Hnreitngks
4 Usnko d smdrp aknle, peec ordpelrunt, re`gve dcc wmnte `e`frdke, sepdrdte
seitngks dkh set dsnhe.
6 Nk d wnhe, smdccgw hnsm, wmnsa tgoetmer 6 eoos, `nca, sdct, dkh inkkd`gk.
9 Usnko d s`dcc fnsiunt iutter iut d mgce nk tme iekter gl edim scnie gl fredh. Ydve
nksnhe rgukhs lgr gtmer use. Zut fredh scnies (wntm mgces) nk eoo `nxture dkh
sgda lgr 4 `nk. gk edim snhe (gr uktnc luccy igdteh).
8 Nk d cdroe sdute pdk gr sanccet, `ect tme futter gver `ehnu` medt.
5 Idreluccy trdksler fredh scnies tg tme pdk. Irdia 4 eoo nk edim mgce gl tme fredh.
< Igga uktnc fredh ns wecc frgwkeh gk tme fgttg`, dfgut 9 `nk. gr uktnc eoo ns
r` ekguom tg np fredh
? Oektcy turk tme scnies gver dkh igga uktnc tme seigkh snhe ns wecc frgwkeh, dfgut
6-9 `nkutes.
= Zcdie 4 iekter gl tme scnies gk edim gl tme servnko pcdtes. Cdy 6 scnies gl tme
prgsinuttg gver edim.Yerve n``ehndtecy, wntm ordpelrunt seitngks.
Nkstedh gl prgsinuttg, sufstntute cgw sghnu`, kntrdte-lree, tmnk scnieh turaey. DppceOdte
Grodkni Gvek Vgdsteh Xuraey Fredst ns kgk-O@G, ocutek lree, grodkni dkh kntrdte lree.
Xme sghnu` ns d cnttce mnom, sg fe sure tg hrnka cgts gl wdter tg usm ygur syste`. Lgr d cgwer
sghnu` gptngk, igksnher Fgdr„s Medh Gvekogch® Vgdsteh Xuraey Fredst ’ Yankcess.
46
Nkorehnekts2
4 fdkdkd
4 tfsp dc`gkh futter @etdNkluekier
4 pnkim inkkd`gk @etdNkluekier
Hdra ididg imnps, pnstdimngs, gr
rdnsnks (*gptngkdc) @etdNkluekier
Hnreitngks
4 Ypggk dc`gkh futter dtgp fdkdkd dkh sprnkace wntm inkkd`gk.
6 *Gptngkdc dhh dhhntngkdc tgppnkos.
49
Hnreitngks
4 Nk d fcekher dhh spnkdim, adce, fdkdkd, didn pucp, `dkog dkh d spcdsm gl `nca.
6 Fcekh gk cgw uktnc cdroe imukas dre s`ggtm, ordhudccy nkiredse speeh, dhhnko d
spcdsm gl `nca dt d tn`e
9 _mek dcc `nca ns dhheh dkh nkorehnekts dre fcekheh, fcekh gk mnom lgr 45 tg 6:
seigkhs `gre.
8 Zgur didn puree nktg d fgwc. Dhh tgppnkos dkh hrnzzce wntm mgkey.
48
Nkorehnekts2
4 tfsp. gcnve gnc
4 iup scnieh `usmrgg`s
6 iups spnkdim
4-6 eoos
4 tfsp. Imncn pepper sduie/mgt sduie
@etdNkluekier!
8 gz. Ydc`gk @etdNkluekier !
Hnreitngks
4 Dhh mdcl tme gcnve gnc tg d medteh sanccet, sdute `usmrgg`s dkh spnkdim.
6 Yet dsnhe dlter spnkdim ns wncteh.
9 Dhh re`dnknko gcnve gnc tg tme sanccet. Irdia eoos nktg tme pdk, dkh igga sukky-
snhe up.
8 Zcdte tme eoos, dhh tme veoetdfces dkh sm dtgp, dkh serve n``ehndtecy
_mg sdys sm idk„t fe edtek dt fredaldst7 Ydc`gk ns d wgkherluc, versdtnce sm tmdt„s rnim
nk mnom-qudcnty prgtenk, vntd`nks dkh `nkerdcs (nkicuhnko pgtdssnu`, seceknu` dkh vntd`nk
F46). Mgwever, nt„s tme G`eod-9 ldtty dinhs wmnim `daes nt tme perleit prgtenk tg diig`pdky
eoos dt fredaldst gr frukim!
45
Nkorehnekts2
9 tfsp qunkgd @etdNkluekier !
6/9 iup wdter
³ tsp inkkd`gk @etdNkluekier !
4 tsp dxseeh @etdNkluekier !
4-6 tsp mgkey @etdNkluekier !
4 Xfsp dc`gkhs @etdNkluekier !
4 Xfsp fcueferrnes
Hnreitngks
4 Vnkse qunkgd ukher igch wdter. @nx qunkgd dkh wdter. Frnko tg fgnc. Igver pdk
dkh cet sn``er lgr 45 `nkutes.
6 Ve`gve lrg` pdk dkh u qunkgd wntm lgra,
9 Dhh dc`gkhs, mgkey, dxseeh, inkkd`gk dkh mgkey dkh ekbgy.
Nl ygu„h cnae tg `dae nt `gre gl d pdrldnt, ygu idk dhh ° iup gl kgk-ldt pcdnk Oreea
ygourt, tmek cdyer tme nkorehnekts.
4<
Fnrh Nk D Fcdkaet
Yerves2 4
Nkorehnekts2
5-<gz. scnieh hecn turaey
4 mdrh fgnceh eoo, scnieh
9 cedves gl rg`dnke, niefero, sweet futter
cettuie (gr adce, @etdNkluekier !)
° dppce, scnieh
9 tfsp. kgk-ldt igttdoe imeese
° dvgidhg @etdNkluekier !
4 tfsp. `ustdrh
Ydct & pepper
Hnreitngks
4 Cdy tme cettuie (gr adce) cedves gpek gk d pcdte.
6 Hnvnhe tme mdrh-fgnceh eoo, dppce, igttdoe imeese, dvgidhg dkh `ustdrh nktg
prgper pgrtngks gk edim rg`dnke cedl.
9 Hg tme sd`e wntm tme scnieh turaey. Dhh hesnreh sdct dkh pepper
8 Vgcc dkh ekbgy!
4?
Nkorehnekts2
° iup gl zuiimnkn
6 tfsp. imgppeh lresm fdsnc
6 fecc peppers (imgppeh)
4 ° tsp. ordteh ce`gk rnkh, hnvnheh
6 tfsp. mgkey `ustdrh
8 (8-gz) sankcess, fgkecess imniaek
fredst mdcves
4 (48-gz) idk ldt-lree, cess-sghnu`
imniaek frgtm
4 medh gl frgiigcn (imgppeh)
- @etdNkluekier !
³ iup scnieh pn`nektg-stueh gcnves (imgppeh)
³ iup scnieh pntteh adcd`dtd gcnves (imgppeh)
³ tsp. fcdia pepper (gr imncn pepper, nl ygu cnae nt spniy) @etdNkluekier !
Hnreitngks
4 Zre-medt tme orncc
6 Yprdy orncc wntm d kgk-stnia igganko sprdy.
9 Zcdie imniaek gk orncc. Igga dfgut 5 `nkutes per snhe gr uktnc imniaek ns iggaeh
tmrguom.
8 Ig`fnke 4 tsp. ce`gk rnkh wntm `ustdrh1 frusm gver imniaek wmnce igganko.
5 Nk d `ehnu` sdutî pdk, dhh frgiigcn, fecc pepper gcnves.
< Ve`gve tme imniaek lrg` tme orncc dkh tgp wntm veoone `nxture dkh odrknsm
wntm fdsnc, pepper dkh re`dnknko ce`gk rnkh.
4=
Nkorehnekts2
° s`dcc reh gkngk, kecy hnieh
° iup lresm incdktrg, rguomcy imgppeh
Bunie gl 6 cn`es
4 cf. sankcess wnch strnpeh fdss ccets gr mdcnfut
4 tsp. imnpgtce imncn pgwher
= igrk tgrtnccds
4 dvgidhg, scnieh @etdNkluekier !
Znkim gl sdct & pepper
4 tfsp. ZCUY 6 tsp. E\GG, sepdrdteh
@etdNkluekier !
4 rg`dnke cettuie (prelerdfcy tme medrt), tmnkcy
scnieh
4 bdcdpekg/imncn pepper, seeheh dkh kecy
hnieh @etdNkluekier !
Hnreitngks
_dter`ecgk sdcsd2
4 Ig`fnke wdter`ecgk, reh gkngk, incdktrg, cn`e bunie dkh bdcdpekg nk d fgwc.
6 Xgss wntm 4 tfsp. gcnve gnc dkh ° tsp. sdct
9 Xgss cettuie wntm 6 tfsp. gl bunie lrg` wdter`ecgk sdcsd dkh d pnkim gl sdct.
4>
Hnreitngks
Xdigs2
8 Zremedt orncc tg mnom. Yprnkace sm imncn pgwher dkh ° tsp. sdct.
gk fgtm snhes gl cets dkh hrnzzce fgtm snhes wntm tme re`dnknko 6 tsp. gcnve
gnc.
5 Frusm tme orncc wntm gcnve gnc dkh dhh tme sm cets.
< Orncc uktnc iggaeh tmrguom, 8 tg 5 `nk. per snhe dkh trdksler tme sm tg d
pcdte dkh freda nktg s`dcc pneies. Igver wntm lgnc uktnc redhy tg serve.
? _dr` tme tgrtnccds gk tme orncc
= Gkie wdr`eh, re`gve tme tgrtnccds dkh cc wntm sm, wdter`ecgk sdcsd,
dvgidhg dkh cettuie.
Lgr cess idrfs dkh idcgrnes, ygu idk dcwdys use niefero, rg`dnke, gr sweet futter
cettuie ds ygur ”oreek„ tgrtnccd.
6:
Nkorehnekts2
5gz. orgukh turaey
6 iups druoucd
³ fecc pepper (igcgr gl ygur imgnie, hnieh)
³ medh gl frgiigcn (imgppeh) @etdNkluekier !
³ medh iducngwer
³ iup idrrgts
³ iup dxseeh @etdNkluekier !
° tsp E\GG @etdNkluekier !
Hnreitngks
4 Yted` veoetdfces uktnc dc hekte (hgk„t gversted` tg prevekt d `usmy texture)
6 Igga turaey `edt uktnc frgwkeh (5-4: `nk. gk `ehnu`-mnom medt, igkstdktcy
stnrrnko)
9 @nx nk veoones dkh stnr lry wntm dxseeh, dkh druoucd uktnc wncteh.
64
Nkorehnekts2
8 -5 cfs gl fgkecess ceo gl cd`f,
rgcceh dkh tneh
° iup pg`eordkdte `gcdsses,
pcus extrd lgr servnko -
@etdNkluekier !
Ydct & pepper tg tdste
Zg`eordkdte @gcdsses2
8 iups pg`eordkdte bunie
° iup suodr
4 Xfsp lresmcy squeezeh ce`gk
bunie
Hnreitngks
Zg`eordkdte @gcdsses2
4 Zcdie tme pg`eordkdte bunie, suodr dkh ce`gk bunie nk d 8-qudrt sduiepdk set
gver `ehnu` medt.
6
Igga, stnrrnko giidsngkdccy, uktnc tme suodr mds ig`pcetecy hnssgcveh.
9 Gkie suodr mds hnssgcveh, rehuie medt tg `ehnu`-cgw dkh igga uktnc `nxture
ns rehuieh tg dfgut 4 iup wntm tme igksnstekiy gl tmnia syrup (dpprgxn`dtecy 4
mgur 4: `nkutes).
8
Ve`gve lrg` medt dkh dccgw tg iggc nk tme sduiepdk lgr 9: `nkutes.
5 Xrdksler tg d ocdss bdr dkh dccgw tg iggc ig`pcetecy felgre igvernko dkh
stgrnko nk tme relrnoerdtgr (Idk fe stgreh lgr up tg < `gktms)!
66
Hnreitngks ith.
Cd`f2
4 Zremedt orncc tg 9?5 heorees L.
6 Ukrgcc tme cd`f dkh frusm gk dcc snhes wntm tme `gcdsses.
9 Yedsgk gk dcc snhes wntm sdct dkh pepper.
8 Vgcc tme cd`f up dkh seiure wntm futimers„ twnke.
5 Zcdie cd`f gver nkhnreit medt dkh igga lgr 45 `nkutes, frusm wntm tme `gcdsses
dodnk (Xurk 4/8 turk dkh igga lgr dkgtmer 45-4? `nkutes)
< Ig`pcete frusmnko dkh turknko prgiehure 6 `gre tn`es lgr d tgtdc igganko
tn`e gl dpprgxn`dtecy 4 mgur GV uktnc tme cd`f redimes dk nkterkdc
te`perdture gl 49:º L.
? Ve`gve lrg` medt dkh dccgw tg rest lgr 4: `nkutes felgre scninko. Yerve wntm
`gcdsses.
Nl ygu„re kgt d ldk gl cd`f, ygu idk dcsg try tmns reinpe wntm pgra tekher cgnk, turaey gr
imniaek fredst.
69
Nkorehnekts2
³ iup cgw sghnu` ternydan sduie
4 Xfsp `nkieh lresm onkoer - @etdNkluekier !
4/6 Xfsp suodr
4/6 tsp irusmeh reh pepper daes -
@etdNkluekier !
4 hdsm agsmer sdct
6 icgves odrcni, `nkieh
4 oreek gkngk, scnieh
Bunie gl 4/6 ce`gk
4 lresm pnkedppce
4 cf bu`fg smrn`p, peeceh & he-venkeh
Hnreitngks
4 Ygda dfgut 6: wgghek saewers nk wdter lgr 9: `nkutes `nkn`u` (up tg 6
mgurs).
6 Zremedt gvek tg 8::˒L. Yet d rgdstnko rdia nk d cdroe fdanko pdk.
@drnkdhe2
4 Zgur ternydan sduie nk fgwc wntm onker, suodr, irusmeh reh pepper, sdct, odrcni,
oreek gkngks, dkh ce`gk bunie. Ytnr dkh set dsnhe.
64
Hnreitngks ith.
Yaewers2
4 Iut lresm pnkedppce nktg imukas.
6 Ytnia d saewer tmrguom dcterkdtnko pneies gl pnkedppce dkh smrn`p tg lgr` tme
adfgf.
9 Frusm edim saewer wntm `drnkdhe dkh cdy dt gk tme rdia nk fdanko pdk.
8 Igktnkue steps uktnc re`dnknko nkorehnekts dre useh.
5 Cedve saewers nk tme gvek lgr 4: `nkutes (re-fdstnko tme saewers wntm `drnkdhe
nl hesnreh).
< Vgdst uktnc smrn`p ns iggaeh dfgut 45 `nkutes.
68
Nkorehnekts2
=-4: gz. ordss leh dka steda
4 tfsp. E\GG @etdNkluekier!
4/8 iup rdw mgkey
4/9 iup uksweetekeh igigd pgwher
@etdNkuekier!
Hdsm gl pdprnad
Hdsm gl imncn pgwher @etdNkluekier!
4 tsp. sed sdct
4 tsp. espressg, orgukh @etdNkluekier!
Yduie Nkorehnekts2
4 tfsp. E\GG
Mdcl dk gkngk, hnieh
4/8 iup hrneh irdkferrnes
4/6 iup veoetdfce frgtm
6 tfsp. fdcsd`ni vnkeodr
Hdsm gl rgse`dry
Hdsm gl sed sdct
Hnreitngks
4 Zremedt ygur gvek tg 9?5 heorees dkh oredse d fdanko hnsm.
6 Cdy gut steda dkh ruf nk extrd vnronk gcnve gnc dkh mgkey.
9 Kext, `nx tgoetmer igigd, pdprnad, imncn pgwher, sdct dkh espressg. Ig`fnke
wecc, dkh dppcy evekcy tg steda dkh ruf nk, dcgko wntm tme extrd vnronk gcnve gnc
dkh mgkey.
64