Maphikidwe a Saladi Athanzi Omwe Amasiya Mayo

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Ah, saladi ya mbatata. Ndiyofunika kukhala nayo pa kanyenya kachilimwe, koma maphikidwe ambiri azikhalidwe sizoyenera pazakudya zanu. Chifukwa chiyani? Chifukwa ali ndi timitengo ta mayo-tomwe timatha kuthyolako mafuta ndi mafuta mwachangu. (FYI, chikho chimodzi cha mayo nthawi zonse chimakhala ndi makilogalamu 1,496, 165 magalamu a mafuta, ndi 26 magalamu a mitsempha yotseka mafuta odzaza!)

Koma simukuyenera kupeŵa mbale iyi - ingogwiritsani ntchito malangizowa kuti mupange saladi ya mbatata yathanzi komanso yokoma kwambiri. (Mukadali komweko, pikitsani chimodzi mwazinthu zathanzi ndi zonunkhira 10 Zoyipa Zomwe Zimamupangitsa Coleslaw Kuchita Manyazi.)

Mbatata: Kuti mupange saladi ya mbatata, mufunikira zinthu zofunika kwambiri - mbatata. Pali mitundu yambiri yomwe mungagwiritse ntchito, kuphatikiza golide wamtundu wa russet kapena Yukon, mbatata zofiira, kapena zofiirira. Muthanso kuyenda njira yokoma pogwiritsa ntchito mbatata. Kuti mulowe muzinthu zambiri, siyani khungu-kupatula golide wa Yukon (khungu limatha kukhala lolimba, ndiye kuti kulibwino kulisanthula kale).

Mbatata ndi veggie yolimba, zomwe zikutanthauza kuti zimapereka zopatsa mphamvu kuposa masamba ena osakhazikika (monga broccoli ndi kolifulawa). Ngati mukufuna kudula ma calories ndikuwonjezera kukoma nthawi imodzimodzi, mutha kusinthanitsa gawo la mbatata ndi masamba ochepa a kalori ngati parsnips kapena kolifulawa.

Zowonjezera: Ngati mumadzaza saladi yanu ya mbatata ndi veggies zokongola, simusowa mbatata zambiri. Saladi za mbatata zachikhalidwe zimayitanitsa nyemba zobiriwira ndi nandolo, koma mukhoza kuwonjezera chilichonse chomwe mumakonda kapena chomwe chili mu nyengo monga radishes, kaloti, tsabola wofiira kapena wachikasu, ndi broccoli. Zitsamba zatsopano zimathanso kukometsa kukoma ndi utoto, kuphatikiza zili ndi mavitamini ndi michere yambiri. Ngati mwasankha kuwonjezera zopangira zopatsa mphamvu zambiri, monga nyama yankhumba ndi tchizi, zili bwino, koma sungani magawo ochepa kwambiri. Zosakaniza zamafuta ambiri zimatha kubwereketsa kukoma kwa tani, chifukwa chake mumangofunika zochepa kwambiri.

Kuvala: Zovala zopangidwa ndi Mayo ndizofanana ndi saladi zachikhalidwe za mbatata. Maphikidwe ambiri amayitanitsa mayo ambiri (monga chikho chimodzi) omwe amamira kukoma kokoma kwamasamba atsopano. Chinthu choyamba chimene mungachite kuti muchepetse zopatsa mphamvu? Chepetsani mavalidwe ndi theka. Kenaka, pewani zopatsa mphamvu kwambiri pogwiritsira ntchito 50:50 combo ya yogurt yosagwiritsa ntchito mafuta achi Greek ndi mayo owala. Zovala za Mayo sizomwe mungasankhe, komabe. Mungagwiritse ntchito vinaigrette ya balsamic, msuzi wa pesto, tahini, kapena kuvala kwa Asia kuti musangalatse saladi yanu ya mbatata. Vinaigrette, makamaka, amakhala ndi zopatsa mphamvu zochepa kuposa mavalidwe a creamier. Mukamavala saladi yanu, yesetsani supuni ziwiri pakudya. (Yesani imodzi mwazovala 10 Zopanga Panyumba Zopangira Saladi Njira Yokoma Kuposa Zodontha Zogulidwa Kusitolo.)

Maphikidwe Oyesera: Nawa maphikidwe asanu kuti muyambe. Mukazindikira, mutha kuyamba kupanga zanu momwe mukufunira.

Saladi ya Maapulo Wokazinga Wambatata

Saladi iyi ya mbatata imagwiritsa ntchito mbatata komanso kukhudza feta kuti iwonjezere kununkhira. Amavala vinaigrette wonyezimira yemwe amavala, koma samira, saladi.

Saladi ya mbatata ya Greek

Saladi ya mbatata yokazinga

Saladi Yotentha ya mbatata ndi Msuzi wa Bacon ndi Butter

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