Indlela yokonwabela iziqu zemifuno kunye namagqabi

Umxholo

• 1. Iminqathe kunye neBeet Leaf Cake
• 2. Isobho sethanga kunye nexolo
• 3. Isonka esivela kwiziqu kunye namagqabi
• 4. Chuchu Bark Roast
• 5. IiNoodle zeCarrot Bran

Izikhondo, amagqabi kunye namaxolo emifuno atyebile kwizakhamzimba ezifana ne-vitamin C, i-folic acid, i-iron, i-calcium kunye ne-antioxidants, kwaye inokusetyenziswa njengamahlakani ukunyusa ixabiso lesondlo sesidlo kunye nokuthintela izifo ezifana nomhlaza, i-atherosclerosis, ukuqhina kwanokuguga ngaphambi kwexesha.

Iindawo zemifuno ezihlala ziphoswa emgqomeni zinokusetyenziselwa ukwandisa iiresiphi ezinje ngeesuphu, ii-farofas, iisaladi kunye neepancake. Ukongeza, ukusetyenziswa ngokupheleleyo kokutya kunceda ukunciphisa inkunkuma kwaye kunegalelo kukhuseleko lokusingqongileyo.

Nazi iindlela zokupheka ezi-5 ezilula nezinesondlo usebenzisa iziqu, amagqabi kunye neepele zokutya.

1. Iminqathe kunye neBeet Leaf Cake

Izithako:

• 1 isebe lebeet
• amagqabi omnqatha
• I-120 ml yejusi yomdiliya iphelele
• Iipuniwe ezi-2 zeswekile emdaka
• 1 ithisipuni ye-vanilla essence
• Iqanda eli-1
• 1 indebe yomgubo wengqolowa
• 1 icephe eligcwele ioyile yomnquma
• 1 itispuni yokubhaka isuphu

Imo yokulungiselela:

Ukubetha zonke izithako kwi-blender, ngaphandle komgubo kunye nemvubelo. Kwisitya esahlukileyo beka ulwelo, yongeza umgubo kunye nemvubelo, uxubeke kakuhle kude kube lula. Beka ipani yokugcoba kwaye uyibeke kwi-oveni eshushu ngaphambili malunga nemizuzu engama-20.

2. Isobho sethanga kunye nexolo

Izithako:

• 2 ne-1/2 yeekomityi zeti yethanga elivuthiweyo
• Iikomityi ezine zeti yamanzi
• Iipuniwe ezi-4 zerayisi
• 2 e1 / 2 iikomityi zeti yobisi
• 3/4 ikomityi yeti itswele
• 1 icephe lebhotela okanye ioyile yomnquma
• Ityuwa, igalikhi, ipepile kunye nephunga eliluhlaza ukungcamla

Imo yokulungiselela:
Pheka ithanga kunye nexolo emanzini de ithenda. Yongeza irayisi uze uhambe de kube amanzi athambile kwaye ome. Ukubetha ithanga, irayisi, ubisi, itswele kunye nebhotolo kwi-blender, emva koko uzise kwisimmer ide ibe mbinana. Ixesha lokunambitha.

3. Isonka esivela kwiziqu kunye namagqabi

Izithako:

• Iikomityi ezi-2 zamagqabi atyhidiweyo kunye neziqu (sebenzisa i-broccoli okanye i-spinach stalk, i-beet okanye amagqabi erhasi)
• Iipuniwe ezi-3 zeoyile yomnquma
• Iqanda eli-1
• 1 icephe leswekile emdaka
• 1 itispuni yetyuwa
• 2e 1/2 iikomityi zomgubo wengqolowa
• Iikomityi ezimbini zomgubo wengqolowa
• Imvulophu eyi-1 yegwele lebhayoloji kwangoko

Imo yokulungiselela:

Pheka iziqu kunye namagqabi emanzini de ube yithenda. Ukucoca kunye nokugcina amanzi okupheka. Beat amaqabunga kunye neziqu kwi-blender kunye ne-1 indebe yamanzi okupheka. Yongeza ioyile, iqanda, iswekile kunye netyuwa uze ubethe kude kube lula. Beka i-flours kunye nemvubelo kwisitya esikhulu kwaye udibanise, uze udibanise umxube wamagqabi kunye neziqu, uvuselele kakuhle uze wenze ibhola.

Knead intlama imizuzu emi-5 ukuya kweli-10 ide ifike ezandleni. Yongeza kancinci umgubo xa kukho imfuneko. Gubungela inhlama uze uyiyeke ihlale iyure enye okanye ide iphindwe kabini ngobukhulu. Yenza inhlama ibe yimilo oyifunayo kwaye uyibeke kwifom yokuthambisa, uyiyeke inyuke kwakhona ide iphindwe kabini ngobukhulu. Emva koko bhaka kwi-oven eshushu ngaphambili ngo-200ºC kangangemizuzu engama-30 ukuya kwengama-40, okanye de isonka siqine kwaye sibe segolide.

4. Chuchu Bark Roast

Izithako:

• Iikomityi ezi-3 zamakhoba e-chayote zihlanjwe, zacutywa zaza zaphekwa
• 1 indebe yesonka esidala esifakwe ebisini
• Iipunipo ezi-2 zeshizi egalelweyo
• 1 itswele encinci, enqunqiweyo
• 1 icephe yeoli yeoli
• Amaqanda ama-2 abethiweyo
• Iphunga eliluhlaza kunye netyuwa ukunambitha

Imo yokulungiselela:

Ukubetha iigobolondo ze-chayote eziphekwe kwi-blender. Kwisitya, xuba amaqokobhe nezinye izithako. Emva koko, thabatha ukubhaka kwi-pyrex yokugcoba, kwi-oven ephakathi, de kube i-cheese iyancibilika. Khonza ushushu.

5. IiNoodle zeCarrot Bran

• 1 itswele encinci, enqunqiweyo
• Iigloves ezi-6 zegalikhi
• Iikomityi ezi-2 zeziqu ze-watercress
• 1 indebe yamasebe omnqatha
• I-Nutmeg kunye netyuwa ukunambitha
• 2 ne-1/2 yeekomityi zepasta

Imo yokulungiselela:

Epanini, gcoba i-anyanisi kunye negalikhi kude kube yigolide. Yongeza iziqu ze-watercress kunye namasebe eminqathe kwaye uqhubeke nokugungxula. Ixesha kunye ne-nutmeg kunye netyuwa ukunambitha. Sebenzisa i-stew njenge-sauce yepasta ephekiweyo. Ukuba unqwenela, yongeza inyama yenkomo kunye noshizi ogayiweyo.

Bukela le vidiyo ilandelayo kwaye ubone ezinye iiresiphi zokuphepha inkunkuma: