Masaladi A Nyembawa Akuthandizani Kuti Mukwaniritse Zolinga Zanu Zakudya Zam'madzi

Zamkati

• Saladi ya Calypso ndi Pesto
• Saladi ya Cranberry Bean ndi mandimu ndi azitona
• Chimanga Chokoma ndi Nyemba Zoyera Succotash
• Onaninso za

Mukafuna chakudya chokoma, chokhutiritsa chanyengo yotentha chomwe chimakonda kuponyedwa pamodzi, nyemba zili ndi inu. "Amapereka mitundu yosiyanasiyana ya zonunkhira komanso mawonekedwe ndipo amatha kupita mbali zambiri - otentha, ozizira, olemera komanso otonthoza, kapena okongola komanso oyeretsedwa," atero a Christopher House, ophika ku spa yathanzi ku Cal-a-Vie ku Southern California.

Ndipo phindu la thupi la nyemba ndi lamphamvu. "Wodzaza ndi mapuloteni komanso zotsekemera zosungunuka, nyemba zimapangitsa kuti chimbudzi chisamayende bwino," atero a Kara Ludlow, R.D.N., katswiri wodziwika bwino wazakudya ku California. Kuphatikiza apo, nyemba zimadzazidwa ndi michere yofunikira, kuphatikiza zinc, mchere womwe umathandizira chitetezo chamthupi chanu, ndi chitsulo, mchere womwe umagwiritsidwa ntchito kupanga mapuloteni m'maselo ofiira amwazi omwe amanyamula mpweya mthupi lonse. Chitsanzo: Kapu imodzi ya nyemba zoyera, mwachitsanzo, imakhala ndi ma gramu 8 a mapuloteni, 5 magalamu a fiber, mamiligalamu 3.2 achitsulo (pafupifupi 18 peresenti ya RDA), ndi 1 milligram ya zinc (pafupifupi 13 peresenti ya malinga ndi USDA.

M'miyezi yotentha, komabe, chinthu chomaliza chomwe mungafune ndi mbale yotentha ya chili. Kuti muchepetse njala yanu ndikupeza zakudya zofunika kwambiri, pangani imodzi mwa saladi za nyemba za House. Kudalira, ndizodzaza ndi zokoma, zosavuta kupanga, ndipo sizikupangitsani thukuta. (Zokhudzana: Momwe Mungaphikire Nyemba Kuti Naonso Kwenikweni Kudya bwino)

Saladi ya Calypso ndi Pesto

Amatumikira: 4

Zosakaniza

• 2 lita madzi
• Makapu awiri zouma nyemba za calypso, zonyowa usiku wonse
• 1 karoti, kudula mu dice zazikulu
• 1 phesi la udzu winawake, kudula mu dayisi zazikulu
• 1/2 anyezi, kudula mu dice zazikulu
• Mchere wamchere
• Supuni 2 zowonjezera mafuta a azitona
• 1/2 chikho cha basil pesto

Mayendedwe

1. Mumphika wapakati, bweretsani 2 qt. madzi; Makapu awiri zouma nyemba za calypso, zonyowa usiku wonse; 1 karoti, kudula mu zidutswa zazikulu; 1 phesi la udzu winawake, kudula mu dayisi zazikulu; 1/2 anyezi, kudula mu dayisi zazikulu; ndi mchere wa kosher kwa chithupsa.
2. Kuchepetsa kutentha kwa simmer, ndi kuphika nyemba mpaka zofewa, pafupifupi 1 ora. Unikani nyemba, kutaya masamba; lolani kuziziritsa.
3. Kutentha kwapakati pa 2 Tbsp. mafuta owonjezera osapitilira mafuta. Onjezerani nyemba, ndipo sungani mpaka kunja kwawo kuli kofiira. Sakanizani ndi 1/2 chikho chogulidwa ndi basil pesto. Kutumikira kutentha kapena kutentha.

(Wokakamira ndi pesto yotsala? Gwiritsani ntchito njira yovomerezeka ya mazira a TikTok.)

Saladi ya Cranberry Bean ndi mandimu ndi azitona

Amatumikira: 4

Zosakaniza

• 2 malita madzi
• 2 makapu atsopano kapena zouma nyemba za kiranberi
• 1 karoti, kudula mu dice zazikulu
• 1 phesi la udzu winawake, kudula mu dayisi zazikulu
• 1/2 anyezi, dulani madontho akuluakulu
• Mchere wamchere
• 1/4 chikho cha mafuta a maolivi
• 1 mandimu, kudula pakati
• 1/2 chikho chodulidwa parsley
• 1/2 chikho cha maolivi a nicoise, odulidwa
• Supuni 1 ya mafuta a azitona owonjezera
• Manchego tchizi

Mayendedwe

1. Mu sing'anga phukusi, tengani 2 qt. madzi; Makapu awiri nyemba zatsopano kapena zouma za kiranberi; 1 karoti, kudula mu dayisi lalikulu; 1 phesi la udzu winawake, kudula mu madontho akuluakulu; 1/2 anyezi, dulani madontho akuluakulu; ndi mchere wa kosher kwa chithupsa. Kuchepetsa kutentha, ndi simmer mpaka nyemba zili ofewa, 25 min.
2. Sakanizani nyemba, kutaya masamba. Ikani nyemba mu mphika wosanjikiza. Mumphika waung'ono, onjezerani 1/4 chikho cha mafuta a mphesa ndi mandimu 1, kudula mu magawo. Imani pamoto wochepa kwa 20 min.
3. Chotsani mandimu, ndi kudula timadontho tating'ono; onjezerani nyemba. Onjezerani 1/2 chikho chodulidwa ndi parsley; 1/2 chikho nicoise azitona, zokumbira; ndi 1 tsp. mafuta owonjezera a azitona. Dulani ndi nyengo ndi mchere ndi tsabola. Kokongoletsa ndi grated Manchego tchizi ngati mukufuna.

(Zokhudzana: Maphikidwe a Saladi a Chilimwe Omwe Saphatikiza Letesi)

Chimanga Chokoma ndi Nyemba Zoyera Succotash

Amatumikira: 4

Zosakaniza

• Supuni 2 ya maolivi osapitirira namwali
• 1/4 chikho chinadula anyezi
• 1 chikho chimanga (choyera ndi chachikasu)
• 1/2 chikho nandolo zosakaniza shuga
• 3/4 chikho nyemba zoyera zamzitini
• 1 1/2 supuni ya tiyi ya mchere wa kosher
• 1/2 supuni ya supuni ya tsabola wakuda
• Supuni 1 supuni ya nondairy batala (monga Earth Balance, Buy It, $ 4, amazon.com) kapena batala wokhazikika wosatulutsidwa
• 1/2 chikho theka theka tomato
• Basil
• Chervil

Mayendedwe

1. Kutentha 2 Tbsp. mafuta a maolivi osapezekanso otsika mosavutikira. Cook 1/4 chikho chinadulidwa anyezi ndi 1 chikho chimanga (choyera ndi chikasu) kwa 5 min. (Mbewu isakhale ndi utoto.)
2. Onjezerani 1/2 chikho nandolo zosakaniza shuga; 3/4 chikho nyemba zoyera zamzitini; 1 1/2 tsp. mchere wosakaniza; ndi 1/2 tsp. tsabola wakuda. Kwezani kutentha kwambiri, ndikuphika, pafupifupi 1 min.
3. Onjezerani 1 tsp. mafuta a nondairy kapena batala wosasakaniza. Onjezerani 1/2 chikho cha theka la tomato yamatcheri, kuponya mofulumira; chotsani kutentha. Kongoletsani ndi basil ndi chervil.

Magazini ya Shape, June 2021

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