Chinsinsi cha Kolifulawa Chokhotakhota Ndi Chilichonse Koma Chachikulu

Zamkati

• Kolifulawa Wokazinga Wokazinga ndi Msuzi wa Kefir
• Zosakaniza
• Mayendedwe
• Onaninso za

Pali magulu awiri a anthu mdziko lino lapansi: Anthu omwe sangakwanitse kudya kolifulawa, kusinthasintha, ndi kuwawa pang'ono, ndi iwo omwe angakonde kudya chilichonse zina kuposa masamba osasangalatsa, onunkhira a cruciferous veggie. Koma ngakhale simukonda ~ kolifulawa, simungakane zakudya zake, kuphatikizapo fiber, riboflavin, niacin, ndi vitamini C.

Ndiye mumasintha bwanji wodana ndi kolifulawa kukhala munthu amene amasangalala kudya - ndikulemba zaubwino wake - kamodzi pamwezi wabuluu? Apangireni mbale iyi yowotcha kolifulawa.Wowazidwa ndi zonunkhira monga garam masala, turmeric, ufa wofiira wofiira, chitowe, ndi tsabola wofiyira wofiira, Chinsinsi cha kolifulawa chokazinga chimanyamula nkhonya yamankhwala, kuthetseratu kuwawa kulikonse kapena kusamba kwa sulfa komwe mungazindikire ndi kolifulawa wobiriwira. Komanso, kolifulawa wokazinga wa turmeric amaphatikizidwa ndi msuzi wobiriwira, wokoma wa kefir, womwe umapatsa mbaleyo mphamvu komanso mphamvu ya maantibiotiki ochezeka m'matumbo.

Zogulitsidwa? Pangani mbale iyi ya kolifulawa yokazinga nthawi ina mukadzabwera ndi alendo okayika kuti mukadye chakudya chamadzulo ndipo mutsimikiza kuti mwapambana m'mimba mwawo. (Zokhudzana: Caulilini Watsala pang'ono Kukhala Masamba Anu Atsopano Omwe Mumakonda)

Kolifulawa Wokazinga Wokazinga ndi Msuzi wa Kefir

Nthawi yonse: Mphindi 40

Amatumikira: 4

Zosakaniza

• Kolifulawa wamtundu waukulu 1 (mapaundi awiri), wosweka kukhala ma florets a kukula kwake
• Supuni 1 garam masala
• Nyanja yabwino mchere
• 1/4 chikho chophimbidwa kapena mafuta ena osalowerera ndale
• 1 chikho minced anyezi wofiira (5 1/4 ounces)
• 1/2 supuni ya tiyi ya turmeric pansi
• 1/2 supuni ya supuni ya ufa wofiira (mwakufuna)
• 1/4 chikho ufa wa chickpea
• Makapu awiri kefir kapena buttermilk
• 1/2 supuni ya tiyi ya chitowe
• 1/2 supuni ya tiyi yakuda kapena yakuda mpiru
• Supuni 1 supuni ya tsabola wofiira
• Supuni 2 zodulidwa ndi cilantro kapena tsamba lathyathyathya parsley
• Mpunga, potumikira

Mayendedwe

1. Sakanizani uvuni ku 400 ° F.
2. Ikani kolifulawa mu poto yowotchera kapena mbale yophika. Kuwaza ndi garam masala, nyengo ndi mchere, ndi kuponyera kuvala. Thirani mafuta a supuni imodzi, ndikuponya kuti muvale bwino. Kotani kolifulawa kwa mphindi 20 mpaka 30, mpaka golide wagolide komanso wowotcha pang'ono. Onetsetsani ma florets pakati kukazinga.
3. Pamene kolifulawa ikuwotcha, ikani poto yakuya, yapakati kapena uvuni wa Dutch pa sing'anga-kutentha kwakukulu. Onjezerani mafuta a supuni 1 poto. Onjezani anyezi, ndipo sungani mpaka itangoyamba kusintha, mphindi 4 mpaka 5.
4. Onjezani turmeric, ndi ufa wa chili ngati mukugwiritsa ntchito, ndikuphika kwa masekondi 30. Pezani kutentha pang'ono, ndikuwonjezera ufa wa chickpea. Kuphika, kuyambitsa mosalekeza, kwa mphindi ziwiri kapena zitatu.
5. Lembetsani kutentha pang'ono, ndipo pindani mu kefir, ndikuyambitsa mosalekeza. Onetsetsani madziwo mosamala pamene akuphika mpaka atakula pang'ono, mphindi ziwiri kapena zitatu.
6. Pindani kolifulawa wokazinga mumadzimadzi, ndikuchotsani kutentha. Lawani, ndipo onjezerani mchere ngati kuli kofunikira.
7. Kutenthetsa phukusi laling'ono pamsana-kutentha kwambiri. Onjezerani mafuta otsala a supuni 2. Mafuta akatenthedwa, onjezerani chitowe ndi njere za mpiru, ndikuphika mpaka zitayamba kuphulika ndipo chitowe chikuyamba kufiira, masekondi 30 mpaka 45.
8. Chotsani pamoto, ndikuwonjezera tsabola wofiira, kuzungulira mafuta poto mpaka mafuta atasandulika. Mwamsanga kutsanulira mafuta otentha pa kolifulawa. Kongoletsani ndi cilantro, ndipo mutumikire ndi mpunga.

Magazini ya Shape, Novembala 2020

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