I-9 yokutshintsha imeko yempambano
Umxholo
- 1. Zama ketchups ngaphandle kweswekile
- 2. Sebenzisa ihummus ukongeza incasa kwiisendwitshi, iisaladi kunye nokusonga
- 3. Tshintshela idiphu zakho zekhalori ephezulu ukuze ukhethe ukutya okunesondlo
- 4. Sebenzisa itoti yobisi lwekhokhonathi olunamafutha apheleleyo endaweni yesithambisi sebhotile
- 5. Zama ukwenza isosi yakho ye-BBQ esempilweni
- 6. Yenza isinxibo esenziwe ekhaya kwisaladi yakho
- 7. Yenza i-mustard yobusi obungcono
- 8. Bamba isiraphu yepancake
- 9. Yenza kwakhona i-marinara yakho
- Umgca wezantsi
Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.
Iicondiments zizinto ezifumaneka ngokutya ekhitshini, kodwa uninzi zilayishwe iswekile, isodiyam, imibala yokufakelwa, kunye nezilondolozo.
Ukuba ujonge ukunciphisa ezi zinto kwindlela otya ngayo, ezi swaps ziya kukunceda.
1. Zama ketchups ngaphandle kweswekile
I-fave ketchup yakho inokupakisha iswekile eyongezelelekileyo kunokuba ubona. Iimpawu ezininzi zeetchup ezithandwayo zinokuqulatha iswekile nganye ngecephe yokukhonza. Oko kulingana ne-1 itispuni yeswekile.
Ngokomxholo, uMbutho weNtliziyo yaseMelika ucebisa ukuba amadoda abe ne-37.5 yeegram (iitispuni ezili-9) kwaye abasetyhini baneegram ezingama-25 (iisupuni ezi-6) zeswekile ngosuku.
I-Primal Kitchen kunye neTessemae ziimpawu ezenza i-ketchup ngaphandle kweshukela eyongeziweyo.
2. Sebenzisa ihummus ukongeza incasa kwiisendwitshi, iisaladi kunye nokusonga
Ukuba ujonge ukongeza ezinye izakha mzimba kukutya kwakho, sebenzisa ihummus kwiisendwitshi zakho ozithandayo kunye nokusonga endaweni ye-mayo. Unokongeza i dollop yehummus kwisaladi yakho kancinci.
Igcwele iivithamini kunye neeminerals ngaphezulu, kubandakanya:
- protein
- ivithamin C
- Iivithamini B
- nemagniziyam
Ngaphezulu, iphezulu kwifayibha kwaye iphantsi kweekhalori.
3. Tshintshela idiphu zakho zekhalori ephezulu ukuze ukhethe ukutya okunesondlo
Ukuba ungumntu othanda iidiphu ezi-creamy ezifana nediphu yama-anyanisi e-French okanye i-ranch dip, mhlawumbi uyazi ukuba bapakisha itoni yeekhalori kwaye banokuqulatha isixa esikhulu sesodiyam.
Ngethamsanqa, kukho ezinye iindlela ezinesondlo kwiidipsi zesiko onokuzenzela ngokwakho.
Jonga le recipe yokuntywila kwetswele. Isebenzisa iprotein ephezulu yamaGrike iyogathi endaweni ye-mayo kunye nokhilimu omuncu ukuyinika ukucoceka okucocekileyo.
Ukuba awuzenzeli ngokwakho, iKite Hill kunye neTessemae zinikezela ngeendlela zediphu ezisempilweni.
4. Sebenzisa itoti yobisi lwekhokhonathi olunamafutha apheleleyo endaweni yesithambisi sebhotile
Nangona iincasa eziwohlokayo zabathengisi bekhofi abathengwa ezivenkileni kunokuba nzima ukumelana nazo, uninzi lwezi mveliso zilayishwe iswekile eyongeziweyo, imibala yokufakelwa, ii-thickeners, kunye nezibambi.
Ukuba ujonga enye indlela ngaphandle kwezi zithako, zama ukwenza i-coffee creamer ekhaya.
Yongeza itoti yobisi lwecoconut enamafutha agcweleyo kwisitya seglasi kwaye ushukumise. I-Jazz nyusa i-creamer yakho ngokongeza i-dash yesinamon, intwana ye-vanilla okanye umgubo weembotyi ze-vanilla, okanye isithsaba sesiraphu yemephu ukuba usayithanda incindi yobumnandi.
Gcina i-creamer yakho yasekhaya efrijini kwaye uyisebenzise ngaphakathi evekini.
5. Zama ukwenza isosi yakho ye-BBQ esempilweni
I-barbecue sauce inokuqulatha ngaphezulu okanye iitispuni ezi-3 zeswekile ezongeziweyo kwisitya esine-2-icephe ekhonza.
Ukuba ufuna enye indlela esempilweni kwisosi yeswekile ye-BBQ, zama ukuzenzela. Iresiphi ye-BBQ yesosi ayiqulathe iswekile eyongeziweyo kwaye isebenzisa iipesika ukongeza ubumnandi bendalo obuza kudibana ngokugqibeleleyo nesitya sakho osithandayo.
6. Yenza isinxibo esenziwe ekhaya kwisaladi yakho
Uninzi lweesaladi zokunxiba kwimarike zenziwe ngezithako ezingaphantsi kwempilo, kubandakanya iswekile eyongeziweyo, iioyile ezicokisekileyo kunye nezinto zokuthambisa ezingezizo.
Unokwenza iimpahla ezikhawulezayo, ezenziwe ekhaya usebenzisa izithako osele unazo ekhitshini lakho.
Zama le recipe ye-yogurt ye-yogurt, okanye le recipe yokugqoka i-turmeric. Okanye uhambe ngokulula, kwaye unxibe isaladi yakho ngomxube weoyile yomnquma kunye neviniga yebhalsam.
7. Yenza i-mustard yobusi obungcono
Ubunewunewu obuswiti be-mustard kunye nokutya okumnandi kunye nokutya okuninzi. Nangona kunjalo, uninzi lweemveliso ze-mustard ezenziwe ngobuninzi ziphezulu kwiswekile kunye neekhalori.
Landela le recipe yokutshintsha okunempilo. Idibanisa iyogurt yamaGrike, iapile cider iviniga, igalikhi, kunye nezinye izithako ezinesondlo ukwenza uguqulelo olwenziwe ngokwakho lwemostade yakho oyithandayo.
8. Bamba isiraphu yepancake
Ngaba uyazi ukuba isiraphu yepancake ayifani nesiraphu yemephu? Ipancake kunye nesiraphu yewaffle ayiqulathanga isiraphu yemephu. Endaweni yoko, zihlala zenziwe ngesiraphu yombona, imibala ye-caramel, ukunambitheka kwemephu, kunye nokulondolozwa.
Ukuba ujonge enye indlela esempilweni yokubeka iipancake kunye newaffles, sebenzisa isixa esincinci sesiraphu emsulwa, okanye uzame enye yezi zilandelayo:
- ibhotolo yamantongomane kunye nobushushu bebusi
- amajikijolo amatsha kunye ne yoghurt yesiGrike okanye yekhokhonathi
- ijam yamajikijolo enziwe ekhaya kunye nokufefa kweembewu ze-hemp
9. Yenza kwakhona i-marinara yakho
I-Marinara i-sauce enye enye i-condiment ehlala iqulethe iishukela. Nangona kunjalo, iimveliso ezininzi, kubandakanya iRao kunye neVictoria, aziqulathanga iswekile kwaye zezona zilunge ngakumbi kwiisosi ze-marinara eziswiti.
Ukuba ukhetha ukwenza i-marinara yakho ngaphandle kweeshukela ezongeziweyo, zama le recipe elula.
Umgca wezantsi
Ukuthenga ukutya okunesondlo ngakumbi evenkileni okanye ukuzenzela okwakho ekhaya zezona ndlela zibalaseleyo zokuphucula umgangatho wokutya kwakho, ngakumbi ukuba usebenzisa iikhondoli mihla le.
Zama ezinye zeembono eziphilileyo ezidweliswe apha ngasentla malunga nokutya okunesondlo kwii-condiment zakho ozithandayo.