Maphikidwe Abwino a Chakudya Chamadzulo mu mphindi 10 (kapena zochepa)

Zamkati

• Modzaza mbatata ndi nsawawa ndi peyala smash
• Zosakaniza
• Mayendedwe
• Basil cashew pesto pasitala
• Zosakaniza
• Mayendedwe
• Mphodza wosavuta
• Zosakaniza
• Mayendedwe
• Kudya Chakudya: Saladi Yosasangalatsa

Osati anthu ambiri amandikhulupirira ndikamanena kuti kupanga chakudya chamagulu mphindi 10 kapena zochepa ndizotheka. Chifukwa chake ndidaganiza zopanga maphikidwe atatuwa kuti ndiwonetse momwe zingakhalire zosavuta.

Nthawi yomweyo yomwe zingakutengereni kuti mukhale pansi, mutha kukwapula zakudya zopatsa thanzi komanso zopatsa thanzi.

Modzaza mbatata ndi nsawawa ndi peyala smash

Mapangidwe: 1-2

Zosakaniza

• 2 mbatata yapakatikati

Mtola ndi peyala smash:

• 1 chikho nandolo wobiriwira
• 1 peyala
• 1-2 adyo, odulidwa
• 1/4 chikho chofiira anyezi, chodulidwa
• ~ 1 tbsp. mafuta a maolivi
• mchere wamchere, tsabola wakuda, ndi ma chili otsekemera kuti alawe

Kwa nsawawa zokometsera:

• 1 amatha nkhuku, otsekedwa ndi kutsukidwa
• ~ 1 tbsp. mafuta a avocado (kapena mafuta osankhidwa)
• 1 clove adyo, minced
• 1/4 chikho chofiira anyezi, chodulidwa
• ~ 1 tsp. kusuta paprika
• 1/2 tsp. chitowe
• 1/4 tsp. alireza
• uzitsine koloko wamchere ndi mchere kuti mulawe

Kuvala kwa mapulo tahini:

• 4 tbsp. tahini
• 1 1/2 tbsp. mapulo manyuchi
• 1 1/2 tbsp. mandimu
• 1 clove adyo, minced
• 2 tsp. apulo cider viniga
• 1 tsp. mafuta a maolivi
• mchere wamchere ndi tsabola wakuda

Mayendedwe

1. Ikani mabowo mu mbatata yanu ndikuphika mu microwave kwa mphindi 4-7, mpaka mutakoma.
2. Kwa nsawawa: Mu mphika wawung'ono pamoto wapakati, onjezerani mafuta anu a avocado, adyo, anyezi, ndi zonunkhira ndikuphika kwa mphindi pafupifupi 1-3. Kenako, onjezani nandolo zanu ndikuphika kwa mphindi 5-10 mpaka mutakonzeka kutumikiranso.
3. Mtedza ndi peyala smash: Mu blender kapena purosesa wa chakudya, onjezerani zosakaniza zanu zonse ndikuphatikiza / kugunda mpaka mutakwaniritsa kusasunthika kwanu.
4. Zovala: Mu mbale yosakanikirana, sungani zonse zopangira mpaka mutagwirizana.
5. Dulani tsegulani mbatata zanu zophika, zinthu ndi nsawawa ndi smash ndi nandolo, kenako ndikuthira mavalidwe a mapulo tahini. Kutumikira ndi masamba ena aliwonse ngati mungafune.

Basil cashew pesto pasitala

Mapangidwe: 2

Zosakaniza

• 8 oz. bokosi la pasitala (ndimagwiritsa ntchito Idyani Banza chickpea pasitala yomwe imaphika mphindi 8-10)
• Makapu awiri basil watsopano
• 1/4 chikho cha cashews yaiwisi
• 2-3 adyo ma clove
• 1/4 chikho + 2 tbsp. yisiti yathanzi
• 1/4 chikho + 3 tbsp. mafuta a maolivi
• 2 tbsp. mandimu
• 1/3 tbsp. mchere wamchere
• 1/2 tbsp. tsabola wakuda

Mayendedwe

1. Onjezani bokosi lanu la pasitala pamadzi otentha amchere ndikuphika mpaka dente.
2. Pogwiritsa ntchito chopukusira kapena chopangira chakudya, onjezerani adyo, 3 tbsp. maolivi, cashews, ndi tsabola wakuda. Sakanizani mpaka yosalala.
3. Onjezani yisiti yazakudya ndi mchere kwa blender. Pewani mpaka kuphatikiza.
4. Onjezerani basil ndi maolivi otsala ndikusakanikirana mpaka chilichonse chitaphatikizidwa.
5. Sungani mu madzi a mandimu.
6. Sambani ndi kutsuka pasitala wanu wophika, onjezerani mumphika, ndikusakanikirana ndi pesto yanu mpaka chilichonse chitakutidwa. Mutha kukhala ndi pesto yowonjezera (koma sichinthu choyipa).

Mphodza wosavuta

Mapangidwe: pafupifupi 4

Zosakaniza

• 15 oz. akhoza kuphika mphodza, kukhetsa ndi kutsukidwa
• 3 adyo ma clove
• 1/2 anyezi, odulidwa
• Tsabola wofiira wamkulu 1 wamkulu, mbewu ndi tsinde zachotsedwa
• 2 tbsp. phwetekere
• 1-2 tbsp. mapulo manyuchi
• 1/2 tsp. mchere wamchere ndi zina kuti mulawe, ngati mukufuna
• 1 tbsp. kusuta paprika
• 1 tsp. chitowe pansi
• 1 tsp. ginger, finely grated
• 1/2 tsp. nthaka yamoto
• 1/4 tsp. tsabola wamtali
• 2 tbsp. mandimu
• 3/4 chikho chatsopano cilantro

Mayendedwe

1. Mu blender kapena purosesa wa chakudya, onjezerani adyo, anyezi, tsabola belu, phwetekere, phwetekere, mchere wamchere, zonunkhira, ginger, ndi mandimu. Sakanizani bwino, kenako lawani kuti muwone ngati mukufuna kuwonjezera chilichonse.
2. Poto lalikulu kapena poto pamoto wochepa, onjezerani mphodza zanu, cilantro yatsopano, ndi msuzi. Onetsetsani mpaka mutagwirizanitsidwa bwino ndi kutentha mpaka mutadutsa.
3. Kutumikira ndi mpunga, Zakudyazi, kapena masamba.

Ngati mungayese, ndidziwitseni zomwe mukuganiza pa Instagram. Ndimakonda kuwona zolengedwa zanu ndipo ndikhulupilira kuti nditha kuyambitsa kupatsa thanzi chakudya kukhala chowopsa pang'ono komanso chopanikiza.

Kudya Chakudya: Saladi Yosasangalatsa

J.J. Beasley ndi amene amachititsa Instagram ndipo Facebook Nkhani @BeazysBites. Posachedwa aphunzira digiri yoyamba mu Business Management ndi International Business. Ali mkati mokhala ndi digiri ya master ya zakudya zopatsa thanzi ndikukhala katswiri wazakudya (pomwe akugwira tchuthi kuchipatala ngati wothandizira zakudya). Akufuna kuthandiza ena kukhala ndi moyo wathanzi, wathanzi, ndipo sangayembekezere kuti chilakolako chake chikhale ntchito yamoyo wonse.