Zakudya Zathanzi: Nkhuyu Zamasika ndi Zilimwe

Zamkati

• Nkhuyu zouma komanso zatsopano ndi chimodzi mwazinthu zachilengedwe zopatsa thanzi zopatsa thanzi, zomwe zimapereka ulusi wambiri kuposa zipatso zina zilizonse.
• Maphikidwe pogwiritsa ntchito nkhuyu zatsopano monga appetizer
• Monga chotukuka chopatsa thanzi
• Maphikidwe pogwiritsa ntchito nkhuyu zatsopano monga mchere
• Onaninso za

Nkhuyu zouma komanso zatsopano ndi chimodzi mwazinthu zachilengedwe zopatsa thanzi zopatsa thanzi, zomwe zimapereka ulusi wambiri kuposa zipatso zina zilizonse.

Mukudabwa za phindu la nkhuyu zatsopano? Kuluma kulikonse kumakhala ndi potaziyamu, calcium, magnesium, chitsulo, polyphenols ndi ma antioxidants kuti athe kuyambitsa gawo lililonse la maphunziro. Nkhuyu zatsopano kapena zouma zimakhutitsa dzino lanu lokoma ndi zabwino, zabwino kwambiri. Koma zimawononga mwachangu, chifukwa chake zigwiritseni ntchito masiku awiri, atero a Sondra Bernstein, wolemba Msungwana & Mkuyu Cookbook.

Yesani iwo kwathunthu ngati chotukuka chopatsa thanzi kapena mwa njira zokoma zomwe zafotokozedwa pansipa:

Maphikidwe pogwiritsa ntchito nkhuyu zatsopano monga appetizer

Sakanizani makapu atatu masamba amadyera, 1/4 chikho crumbled tchizi mbuzi, magawo 6 a mkuyu, ndi 3 tbsp. mtedza wa paini. Sakanizani ndi kuvala kwa 2 tbsp. vinyo wosasa wa basamu, 1/4 chikho cha azitona, 1/4 tsp. mandimu, ndi mchere ndi tsabola kuti mulawe.

Monga chotukuka chopatsa thanzi

Kagawo 3 nkhuyu, nthochi 1, 6 strawberries, ndi 1/2 cantaloupe mu zidutswa za kukula kwake. Sakanizani pa 6 skewers za bamboo ndikuthira madzi a mandimu. Tumikirani ndi lowfat ndimu kapena yogurt yogurt yokomera.

Maphikidwe pogwiritsa ntchito nkhuyu zatsopano monga mchere

Preheat uvuni ku 350 ° F. Thirani nkhuyu 4 ndi 1 tbsp. uchi kapena mapulo manyuchi. Ikani pa pepala lophika; kuphika kwa mphindi 10. Kutumikira nkhuyu 2 pa 1/2 chikho chotsika mafuta a vanila yogurt kapena ayisikilimu ochepetsedwa.

Ubwino wathanzi la nkhuyu zatsopano (3) sing'anga: 111 calories, 4 G fiber, 348 MG potaziyamu, 54 MG calcium

Onaninso za