Iindlela ezingama-23 ezimnandi zokutya i-Avocado

Umxholo

• 1. Ixesha
• 2. Izinto ezixineneyo
• 3. Kumaqanda aqhekekileyo
• 4. Kwi thowusti
• 5. Kwi-guacamole
• 6. Njengokubambela i-mayo
• 7. Kwiisaladi
• 8. Kwiisuphu
• 9. Njengokubambela ukhilimu omuncu
• 10. Kwii-sushi rolls
• 11. Yosiwe
• 12. Ifunciwe
• 13. Njengeefries
• 14. Njengokuphelisa
• 15. Kwii-smoothies
• 16. Njenge ice cream
• 17. Kwisaladi yokunxiba
• 18. Kwiidayisi
• 19. Kwisonka
• 20. Kwihummus
• 21. Kwiisosi zepasta
• 22. Kwiipancakes
• 23. Kwiziselo
• Umgca wezantsi
• Indlela yokusika iavokhado

Ii-avocado zinokongezwa kwiindlela ezininzi zokupheka ukunika ukutya kwakho ukutya okunesondlo.

I-ounce enye (i-28 grams) inikezela ngamafutha asempilweni, ifayibha kunye neprotheni.

Ii-avocado zinokunceda impilo yentliziyo, ukulawula ubunzima, kunye nokuguga okunempilo (,).

Nazi iindlela ezingama-23 ezinomdla zokongeza ii-avocado kwisidlo sakho.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1. Ixesha

Eyona ndlela ilula yokonwabela iiavokhado kukuzifefa ngentwana yetyuwa nepepile.

Unokuzama ezinye iziqholo ezifana nepaprika, ipepile yecayenne, iviniga yebhalsam, okanye incindi yelamuni.

Indlela ekhawulezayo yokwenza iavokhado kukuyisika ibe ziinqumlo uze uyigalele ngeoli yomnquma, iviniga yebhalsam, ipepile, kunye netyuwa.

2. Izinto ezixineneyo

Ukuba ufuna ukutya okunesondlo kwasekuseni, zama ukufaka iiavokhado kwisidlo sakusasa.

Enye indlela yokwenza oku kukugcwalisa isiqingatha se-avokhado ngeqanda elinye ubhake i-15-20 nge-425 ℉ (220 ℃) ​​de iqanda elimhlophe lisete ngokupheleleyo.

Unako kwakhona phezulu i-avokhado nge-crumbled, bacon ephekiweyo kunye nexesha layo kunye namayeza amatsha kunye neziqholo ezifana neparsley, ipepile yecayenne, ityuwa, kunye nepepile eqhelekileyo.

Ngapha koko, unokutshintsha amaqanda ngezinye izinto, ezinje ngetyhuna, inkukhu, imifuno kunye neziqhamo.

Uphendlo olulula kwi-Intanethi luza kukunika iindlela zokupheka zeavokhado ezikhethiweyo onokukhetha kuzo.

3. Kumaqanda aqhekekileyo

Ukuba ufuna ukunika isidlo sakusasa rhoqo ukujija, faka ezinye iavokhado kumaqanda akho aqhekekileyo.

Yongeza nje iavokhado edayiweyo kumaqanda akho ngelixa bepheka ngepani. Qiniseka ukuba uyakwenza oku xa amaqanda ephekwe phakathi ukunqanda ukutshisa iavokhado kwaye uqhubeke nokupheka de iavokhado ifudumale.

Ukuba ukhetha i-avocado epholileyo, yongeze emva kokupheka kwamaqanda nangaphandle kwesitovu.

Gqibezela isitya ngokusiqhekeza ngeshizi enesonka esityiweyo kunye nexesha kunye neetyuwa kunye nepepile ukungcamla.

4. Kwi thowusti

Kuyenzeka ukubuyisela ukusasazeka rhoqo njengebhotolo kunye imajarini ngeeavokhado.

Sebenzisa i-avocado esulungekileyo njengokusasaza i-toast kunye neesandwitshi kongeza iivithamini kunye neeminerali kwisidlo sakho.

5. Kwi-guacamole

IGuacamole inokuba sesinye sezitya ezidumileyo zaseMexico.

Ungayisebenzisa usebenzisa ii-avokhado, imifuno, kunye nesinongo, okanye ungadibanisa nezinye izithako ezinje ngombona, ipayinapile, i-broccoli kunye nequinoa.

6. Njengokubambela i-mayo

Iiavokhado zingathatha indawo efanelekileyo kwizitya ezisebenzisa imayonesi njengesithako esibopha.

Umzekelo, ungasebenzisa iavokhado ukwenza ityhuna, inkukhu, okanye iisaladi zeqanda.

7. Kwiisaladi

Uphando lubonisa ukuba iikhalori ezingaphezulu kumanqatha kunye nefayibha kwiiavokhado zinokukunceda uhlale ugcwele ixesha elide, nto leyo enokunciphisa ukutya ikhalori kwizidlo ezilandelayo ().

Kuba iisaladi zinokukhanya kwiikhalori, ukongeza iiavokhado kunokubenza babe kukutya okugcwalisayo.

8. Kwiisuphu

Enye indlela ebalaseleyo yokonwabela iiavokhado ikwiisuphu.

Iiavokhado zingasetyenziswa njengeyona nto iphambili yokwenza isuphu yeavokhado, okanye ungongeza iziqwenga zesi siqhamo siluhlaza kwezinye iisuphu.

Unokufumana iindlela zokupheka ezininzi zesuphu ezibandakanya iiavokhado kwi-Intanethi. Ezi iisobho zihlala zinandipha zibanda okanye zishushu.

9. Njengokubambela ukhilimu omuncu

Iiavokhado zinokugqibelela kwisitya esiqhele ukwenziwa ngekhrimu emuncu.

Umzekelo, unokwenza iitapile ezibhakiweyo ezinee-avocado ezicujiweyo kunye noshizi otyhidiweyo.

Olunye ukhetho kukwenza indawo yobisi olungena bisi ngokudibanisa:

• 2 ii-avokhado
• incindi yeelamuni ezi-2
• Iipunipoyi ezi-2 (30 ml) zamanzi
• Iipuniwe ezi-2 (30 ml) zomnquma okanye ioyile yeavokhado
• intwana yetyuwa
• intwana yepelepele

10. Kwii-sushi rolls

ISushi yeyona nto iphambili kukutya kwaseJapan. Ngokuqhelekileyo kwenziwa ngokusebenzisa irayisi, i-seaweed, kunye neentlanzi okanye i-shellfish.

Nangona kunjalo, iiavokhado zisetyenziswa ngokubanzi kwimiqolo ye-sushi. Banomlomo ococekileyo onomlomo kwaye banokusetyenziselwa ukugcwalisa okanye ukuhambisa ngaphezulu kwee-sushi rolls.

11. Yosiwe

Iiavokhado zingacocwa, zibenze isitya esisecaleni, ngakumbi inyama ebisiweyo.

Sika nje iavokhado kwisiqingatha uze ususe imbewu. Gxobhoza iihafu ngejusi yelamuni kwaye uzihlambe ngeoyile ye-olive. Beka icala elisikiweyo phantsi kwe-grill kwaye upheke imizuzu emi-2-3.

Okokugqibela, zinike ityuwa kunye nepepile okanye naluphi na uhlobo lokhetho olukhethileyo.

12. Ifunciwe

Iipleyiti zeeavokhado zimnandi kwaye zinokusetyenziswa nakwesiphi na isitya onokuthi usebenzise kuso iiavokhado, ezinje ngeesaladi kunye neesendwitshi.

Ukuzenza, beka indebe enye (240 ml) yeviniga emhlophe, 1 indebe (240 ml) yamanzi, kunye nepunipoon enye yetyuwa epanini kwaye uzise umxube emathunjini.

Emva koko, uthele lo mxube kwisitya kwaye ungeze ii-avocado ezintathu ezingavuthwanga. Okokugqibela, bagqume ngesiciko kwaye bayeke ukuba bahambe iintsuku ezimbalwa ngaphambi kokuba batye.

Isisombululo se-pickling sinokuthanjiswa ngezinto ezahlukeneyo ezinje ngegalikhi, imifuno emitsha, imbewu yemostadi, iipeppercorn, okanye iichilies.

13. Njengeefries

Iifries ze-avocado zingenza isitya esisecaleni, isibheno, okanye indawo yeefatata eziqhelekileyo.

Zingaba nzulu ngokuqhotswa okanye, kungcono, kodwa zibhakelwe kuguqulelo olusempilweni.

Ungazonwabela ii-avocado zakho ngeefry ezahlukeneyo ngeesosi, ezifana neetchup, isardard, i-aioli, okanye ifama.

14. Njengokuphelisa

Iiavokhado lulongezo olukhulu kwiindlela ezininzi zokupheka. Umzekelo, izilayi zeavokhado zigqibelele kwiisendwitshi eziphezulu, kwiiburger, nakwipitsa.

Ziyinto enhle kakhulu yokufafaza kwiitya eziqhelekileyo zaseMexico ezifana neetacos kunye ne-nas.

15. Kwii-smoothies

Iismoothies zinokutya okugqibeleleyo okanye indawo etyiwayo.

Ungadibanisa iavokhado kunye nohlaza, imifuno enamagqabi afana ne-kale kunye neziqhamo ezifana nebhanana, ipayina, okanye amajikijolo. Kwaye kunye nesiselo esineprotein, zama ukongeza umgubo weprotein, iyogathi yamaGrike, okanye ubisi.

Ukwenza ismoothie ekhawulezayo, hlanganisa oku kulandelayo:

• I-avokhado e-1 evuthiweyo, enesiqingatha kwaye ifakiwe
• 1/2 banana
• 1 indebe (240 ml) yobisi
• I-1/2 indebe (i-125 gram) ye-vanilla yesiGrike yogurt
• I-1/2 indebe (i-15 gram) yesipinashi
• umkhenkce ukungcamla

Okukhethwa kukho akupheli xa kuziwa kwii-smoothies, kwaye unokufumana iindlela ezininzi zokupheka kwi-intanethi okanye kwiincwadi ezizodwa.

16. Njenge ice cream

I-ice cream yeavokhado inokuba sempilweni kwaye ikhethe okunesondlo kune ice cream eqhelekileyo.

Inokwenziwa ngokudibanisa iavokhado, incindi yelamuni, ubisi, ukhilimu kunye neswekile.

Ukukhetha ukukhanya, unokufaka endaweni yobisi kunye nekhilimu ye-almond okanye ubisi lwekhokhonathi kunye noshukela wobusi.

Kwaye ii-avocado ice pops ziyindlela emnandi nehlaziyayo yokugcina upholile kwiintsuku ezishushu.

17. Kwisaladi yokunxiba

Ukunxiba okuthengiweyo okucocekileyo kungongeza itoni yeswekile kunye neoyile yemifuno engenampilo kwisaladi yakho. Ukwenza isinxibo sakho kuhlala kucetyiswa ukugcina isaladi yakho isondlo kwaye ineekhalori eziphantsi.

Ukunxitywa kwesaladi eyenziwe ngeavokhado akugcini nje ngokuhambelana ngokutyibilikayo, kukwayimnandi kwaye kugcwele izondlo.

Dibanisa nje ezi zinto zilandelayo uze ungeze amanzi xa kufuneka uhlengahlengise ukungqinelana:

• I-1/2 yeavokhado
• I-1/2 indebe (120 ml) yamanzi
• Indebe ye-3/4 (i-12 gram) ye-cilantro ecoliweyo
• incindi yekalika eyi-1
• 1 i-clove yegalikhi
• Ikomityi ye-1/4 (i-60 gram) yeyogathi yamaGrike
• 1/2 itispuni yetyuwa
• I-1/4 ithisipuni yepilisi emnyama yomhlaba

18. Kwiidayisi

I-avocado inokusetyenziswa njengendawo ye-vegan yokunciphisa, ibhotolo, amaqanda, kunye neoyile ekubhakeni.

Olu tshintsho lunokunciphisa umxholo wekhalori yokutya. Umzekelo, iipunipoli ezi-2 (30 iigrem) ze-avocado zineekhalori ezingama-48 kuphela, xa kuthelekiswa neekhalori ezingama-200 zokuhambisa ibhotolo efanayo (,).

Kwaye ukutshintsha i-avokhado kulula, njengoko indebe enye (230 gram) yeoyile okanye ibhotolo ilingana nendebe enye (230 gram) ye-avocado ecoliweyo. Ukongeza, iqanda elinye lilingana neepunipuni ezi-2-4 (30-60 gram) ye-avocado ecoliweyo.

I-avovoc ihlala isetyenziselwa ukwenza iikeyiki yetshokholethi, i-brownies, i-mousse, kunye ne-pudding, njengoko umbala wayo oluhlaza uya kufihlwa kumbala wetshokholethi omnyama.

19. Kwisonka

Iavokhado sisixhobo esikhulu sokwenza isonka.

Yitshintshe ngokwenza iresiphi yakho oyithandayo yesonka nge-avocado endaweni yeebhanana.

Ngenye indlela, gcina iibhanana, yongeza umgubo wecocoa, kwaye ubeke ibhotolo okanye ioyile endaweni yeavokhado yesonka esine-chocolate-avocado-banana.

20. Kwihummus

IHummus sisitya esityebileyo sezondlo esidla ngokwenziwa ngee-chickpeas, i-oyile ye-olive, kunye ne-tahini.

Iichickpeas zingumthombo ogqwesileyo weprotheni kunye nefayibha, kwaye i-tahini kunye neoyile yomnquma zibonelela ngamafutha e-monounsaturated kunye ne-polyunsaturated (,).

Ukongeza i-avocado kulo mxube kunokunyusa ifayibha kunye namanqatha asempilweni esityeni. Ngapha koko, iavokhado inegalelo ekuthambekeni kwehummus.

21. Kwiisosi zepasta

Iiavokhado zingasetyenziselwa ukwenza isosi yeavokhado emnandi kunye necreamy kwizitya zepasta.

Imifuno ehamba kakuhle nale sauce ibandakanya iitumato kunye nombona.

Ngapha koko, unokongeza ispin kwi-mac kunye netshizi yakho ngokudibanisa iavokhado kwirisithi.

22. Kwiipancakes

Iipancakes ziphezulu kwii-carbs, kodwa ukongeza i-avocado inokubonelela ngezakha mzimba, iivithamini kunye neeminerali.

Ezi iikeyiki zikwanombala oluhlaza okhangayo kunye nobukhrim, ukuhambelana okungqindilili.

Ukongeza, ungongeza iziqhamo ezinjengeeblueberries ukwandisa umxholo wezondlo wepancake.

23. Kwiziselo

Iiavokhado zingasetyenziselwa ukwenza ii-cocktails ezintle ezinje ngemargaritas, daiquiris, okanye imartinis.

Nangona zonke zenziwe ngokwahlukileyo, zinokufana okufanayo okucocekileyo.

Iinguqulelo ezingezizo ezinxilisayo zezi zotywala zingenziwa ngokushiya nje utywala.

Umgca wezantsi

Ukutya ii-avokhado kubonisiwe ukuba kuyanceda impilo yakho ngeendlela ezahlukeneyo.

Ziyamangalisa ngokulula ukuba zibandakanyiwe kwiiresiphi, ezinegalelo kokubini ukwakheka kunye nomxholo wezondlo zokutya okuninzi.

Indlela yokusika iavokhado