Sardaay Morjon ci tomat la \u00f1u di j\u00ebfandikoo ci ay \u00f1am yu bari yu Afrik. Am na\u00f1u ci \u00f1aari formato yi (215 g ak 425 g), te di leen jox na lu mucc, lu rafet ak lu lekk ju bare ngir g\u00ebn a rafet seen lekk. Sarda\u00f1 yi \u00f1u di prepar\u00e9 ak nj\u00e0ngum ci s\u00e0us tomat bu \u00f1u di j\u00e9ggal, ngir wone lu baax bi \u00f1u am ci j\u00ebn.<\/p>\n
J\u00ebfandikoo ci lekk yu bare, m\u00ebn na\u00f1u ko di def ak riz, manioc, bananas yu \u00f1u di j\u00ebl, walla sax mburu. Liy am ay prot\u00e9yn ak ay f\u00e0nn yuy rafet (omega-3) moo tax \u00f1u nekk \u00f1am bu baax te bu baax. Ndax ci subax, noon mbaa guddi, sardaay Morjon dafa am njari\u00f1 ci l\u00e9pp lu \u00f1u ko def.<\/p>\n
J\u00ebfandikukat bu rafet a ngi benn lu r\u00e9y. Fekkal ko, f\u00e9ew ko ci kaw taal bu rafet, di ko def ci lu ko nekk. Dinaa yokk ay xaalis, xamm mbaa ay xamm ngir di soppi sa \u00f1am. 215 g dafa rafet ngir lekk benn lu nekk, te 425 g dafa rafeel ngir lekk ci biir njaboot.<\/p>\n
Te itam, sarda\u00f1 yi sax na y\u00e0gg, ba tax \u00f1u g\u00ebn a rafet ci sa y\u00e9re. Kon, am na benn j\u00ebfandikukat bu baax, bu \u00f1u s\u00e9ddale, te ba\u00f1 a j\u00e9bbal lu neex.<\/p>\n
Ci lu \u00ebpp, sardaay Morjon yi \u00f1u di s\u00e0mm tomat \u00f1oo \u00e0nd ak njari\u00f1, \u00f1am ak j\u00ebf. \u00d1u ngi topp lu baax ci soxla k\u00ebr yi, ni j\u00e0ngkat yi ak ligg\u00e9eykat yi \u00f1u di mujj. Ci benn x\u00ebtu la, m\u00ebn a fekk lu mel ni d\u00ebkk bi te am ay x\u00ebtu yu bare.<\/p>\n","protected":false},"excerpt":{"rendered":"
Sardaay yi ci tomat Morjon yi, di rafet ci seeni \u00f1am. J\u00ebf-j\u00ebf yu bare, \u00f1u ngi lekk ci kaw, ci kaw, walla ci kaw. <\/p>\n
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