Uyenza njani iBhodi yeTapas yeBhodi yeMedithera esempilweni

Umxholo

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Ngaba ufuna ukuphakamisa umdlalo wesitya sakho sepati? Thatha inqaku ekudleni okunempilo kweMeditera kwaye uhlele ibhodi yendabuko ye-tapas, ebizwa ngokuba yi-mezze.

Inkwenkwezi yale bhodi ye-tapas ye-mediterranean yibhithi eyosiweyo kunye nediphu yembotyi emhlophe, i-uber-healthy twist kwi-hummus yesintu. I-recipe ibaluleke kakhulu kubantu abakhutheleyo kuba yenziwe kwiibhontshisi kunye neembotyi.

Iibeet zilungele ngaphezu kombala wazo obomvu oqaqambileyo. Iingcambu zemifuno zisebenza njengamandla amakhulu emzimbeni wakho. Inkqubo yakho iguqula i-nitrate kwi-beet ibe yi-nitric oxide, enceda ukwandisa inani le-oksijini kunye negazi eliziswa kwizihlunu. Uphononongo lubonise ukuba oku, kunokunceda ukwandisa amandla, amandla, kunye nokuqina ngexesha lokuzilolonga kunye nokubuyisela ngokukhawuleza emva kokusebenza. (Fumanisa okungakumbi malunga nokuba kutheni iimbaleki zonyamezelo zonke zifunga ngeJusi yeBeet.)

Iibhontshisi, okwangoku, zipakishwe ngefayibha ekunceda ukwetyisa ukutya ngcono kwaye uzive ugcwele ixesha elide. Kwaye kunye nepunch yeprotein esekwe kwizityalo, izihlunu zakho ziya konwaba kanye njengamagqabi akho okungcamla.

Izithako:

IBeet egcadiweyo kunye neDiphu yeembotyi eziMhlophe

½ lb i-beet ebomvu ebomvu (malunga ne-2)

Iibhontshisi ezimhlophe ze-15 oz, zikhutshiwe kwaye zahlanjwa

2 tbsp tahini

1 tbsp ijusi entsha yelamuni

1 tsp ikumin

1 tsp umgubo wegalikhi

1/2 tsp ityuwa

1/4 tsp i-cayenne pepper

Beka zonke izithako kwiprosesa yokutya kunye ne-puree kude kube lula. Beka isitya kunye nephezulu ngeepistachios ezinqunqiweyo.

Ibhodi yeMezze

Hlela ukudibanisa kwibhodi yokusika ecaleni kwezitya zakho ozithandayo zaseMeditera, njengeeartichokes ezihlatyiweyo, iminquma exubileyo, i-feta, ukhukhamba kunye nepita yengqolowa. Yonwabele!

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