IiRecipes zeSaladi ezinempilo ezilahla iMayo

Umxholo

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Ah, isaladi yeetapile. Kufuneka ukuba ube ne-barbecue yasehlotyeni, kodwa iindlela zokupheka zemveli azikho-hayi kwisidlo sakho. Ngoba? Ngenxa yokuba ziqulethe i-gobs ye-mayo-enokuthi ikhuphe iikhalori kunye namafutha ngokukhawuleza. (I-FYI, ikomityi enye ye-mayo eqhelekileyo ineekhalori ezili-1,496, iigram ezili-165 zamafutha, kunye neegrem ezingama-26 zomthambo wokuvala amafutha!)

Kodwa akudingeki ukuba ugweme esi sidlo esidliwayo-sebenzisa nje ezi ngcebiso ukuze uncede ukwakha isaladi enempilo kunye ne-flavour ye-potato. (Ngelixa ulapho, whip up enye yezi zinto ziphilileyo kunye nezinencasa zeSlaw Side Side Dishes ezibeka iColeslaw ukuba neentloni.)

Iitapile: Ukwenza isaladi yezambane, udinga isithako esibalulekileyo-iitapile. Kukho iintlobo ezininzi onokuzisebenzisa, kuquka i-russet yesintu okanye igolide yeYukon, iitapile ezinolusu olubomvu, okanye ezimfusa. Ungaphinda uhambe indlela eswiti ngokusebenzisa ibhatata. Ukupakisha ifayibha eyongezelelekileyo, shiya ulusu phezu-ngaphandle kwegolide yeYukon (ulusu lunokuba lukhuni, ngoko ke kungcono ukuba uluxobule kwangaphambili).

Iitapile ziyi veggie enesitatshi, nto leyo ethetha ukuba zibonelela ngeecalories ngaphezulu kweminye imifuno engeyo-statshi (efana ne-broccoli kunye ne-cauliflower). Ukuba ufuna ukusika iikhalori kwaye ungeze ukunambitheka ngaxeshanye, unokutshintsha indawo yeetapile ngemifuno esezantsi yekhalori njengeparsnips okanye icauliflower.

Izongezo: Ukuba ukhupha isaladi yakho yeetapile ngemifuno enemibala, awudingi iitapile ezininzi. Iisaladi zeetapile zemveli zibiza ubhontshisi obuluhlaza kunye nee-ertyisi, kodwa ungongeza nantoni na oyithandayo okanye ngelixesha lonyaka njengeeradishes, iminqathe, ibomvu okanye ityheli yentsimbi, kunye nebroccoli. Amayeza amatsha anokuphinda abethe incasa kunye nombala, kunye neevithamini kunye neeminerali. Ukuba ukhetha ukongeza kwisithako sekhalori ephezulu, njengebhekoni kunye noshizi, kulungile, kodwa gcina izahlulo ezincinci kakhulu. Izithako ezinamafutha aphezulu zinokuboleka itoni yencasa, ke kufuneka inani elincinci kakhulu.

Ukunxiba: Ukunxiba okususelwe kwi-Mayo kuqhelekile kwiisaladi zeetapile zemveli. Uninzi lweeresiphi zibiza i-mayo eninzi (njengekomityi enye) erhaxa incasa emnandi yemifuno emitsha. Into yokuqala onokuyenza ukusika iikhalori? Nciphisa inani lokunxiba ngesiqingatha. Emva koko, slash iikhalori nangaphezulu usebenzisa i-50: 50 combo ye-non-fat plain yogurt yogurt kunye ne-mayo elula. Iingubo ezisekelwe kwi-Mayo ayisiyiyo kuphela inketho yakho, nangona kunjalo. Ungasebenzisa i-vinaigrette ye-balsamic, i-pesto sauce, i-tahini, okanye i-Asian-inspired dressing ukunambitha isaladi yakho yezambane. I-Vinaigrette, ngakumbi, ineekhalori ezimbalwa kunesinxibo se-creamier. Xa unxiba isaladi yakho, jonga amacephe amabini ngokukhonza. (Zama enye yezi 10 izinxibo zeSaladi zasekhaya ngendlela enencasa kuneDrizzle ezithengwe eVenkile.)

Iiresiphi zokuzama: Nazi iindlela ezintlanu zokupheka ukuze uqalise. Nje ukuba ufumane ukuxhoma kwayo, ungaqala ukuyenzela eyakho ngendlela othanda ngayo.

Isaladi yeetapile eziqhotsiweyo

Le saladi yeetapile isebenzisa ibhatata emnandi kunye nokuchukumisa kwe-feta ukongeza incasa. Inxibe i-vinaigrette elula enxiba, kodwa ayitshoni, isaladi.

Isaladi yeetapile zamaGrike

Isaladi yePotato eyosiweyo

Isaladi yePatato eshushu kunye ne-Bacon kunye ne-Sauce ye-Butter

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