Ziziphekwa njani iimbotyi ukuze *Ngokwenyani* zinencasa kakuhle

Umxholo

• Ungazipheka njani iimbotyi Uyakufuna ukuba Utye 24/7
• Tshintsha iimbotyi zakho ezinkonkxiweyo uthenge ezisandula ukubiliswa
• Benze babe zii-Crispy eziPhezulu
• Sebenzisa Umhluzi Wakho Wembotyi
• Phosa iimbotyi zakho kwiSmoothie yakho
• Dibanisa iimbotyi zakho kunye neVeggies
• Uphengululo lwe

Usenokuba ubadelele njengomntwana (kwaye mhlawumbi usenza njalo), kodwa iimbotyi zingaphezulu kokufanele indawo kwindawo yakho.

“Le proteni ithozamileyo kodwa iguquguquka ngendlela emangalisayo esekwe kwisityalo sisakhiwo sazo zonke iintlobo zezitya ezimnandi,” utshilo uJoe Yonan, umbhali wencwadi. Iimbotyi ezipholileyo kunye nomhleli wokutya kunye nokutya IWashington Post. "Nantoni na enokwenziwa yinkukhu, iimbotyi zinokwenza ngcono." (Ungakhankanyi, bahlala kakuhle kwi-pantry, njengaye, nanini.)

Ungazosa, uzimilise de zibe zicoceke, uzixube kwiidiphu - uluhlu luyaqhubeka. Kakade ke, nazo zinezondlo eziphezulu. Landela iingcebiso zikaYonan zokufunda ukupheka iimbotyi onokuzitya emaphupheni akho.

Ungazipheka njani iimbotyi Uyakufuna ukuba Utye 24/7

Tshintsha iimbotyi zakho ezinkonkxiweyo uthenge ezisandula ukubiliswa

“Zintle zilungile ngqo kwitoti, kodwa zingcono ukusuka ekuqaleni,” utshilo uYonan. Indlela yakhe yokubilisa: Galela iimbotyi ezomileyo embizeni, uzigqume ngamanzi ubuncinane ii-intshi ezi-3, galela itispuni letyuwa eli-1, isiqingatha setswele, amagaqa ambalwa egalikhi, igqabi lebay, nesiqwenga sekombu (ukhula lwaselwandle olomileyo. ), kwaye ubambe ubushushu. Ixesha lokupheka liyahluka ngohlobo nangobudala beembotyi, ke kuyakufuneka ungcamle ezimbalwa - zenziwa xa iimbotyi "zinobukhilimu obukhazimlayo yonke indlela kwaye nezikhumba zisasebenza," utsho uYonan.

Ungayisebenzisa iresiphi esisiseko kuso nasiphi na isitya esifuna ubhontshisi ophekiweyo, kodwa ukuba ufuna ukubeka isongo kwincasa ethile, yongeza iihafu zeorenji kunye nepepile eluhlaza yentsimbi, kwaye ugqibe nge-zest ye-orenji kunye nejusi emva kokupheka ujikeleze iCuba. Yongeza i-chiles eyomileyo kunye ne-oregano yaseMexico ngobushushu obuthile, okanye ungeze i-oregano okanye i-sage kunye ne-clove eyongezelelweyo ye-garlic ukuze unambitha i-Italy. Akukho mpendulo iphosakeleyo apha.

Benze babe zii-Crispy eziPhezulu

Iimbotyi ezigcadiweyo ezibilisiweyo okanye ezinqiniweyo zide ziqhekeze, kwaye ufefe iisuphu okanye iisaladi endaweni yecroutons. (Unokwenza i-chickpeas, umzekelo, incasa njengecereal ye-cinnamon-y.)

Sebenzisa Umhluzi Wakho Wembotyi

“Xa upheka iimbotyi kwasekuqaleni, ufumana umhluzi ongakholelekiyo, onencasa,” utshilo uYonan. Yisebenzise endaweni yepasta yamanzi ukongeza umzimba kunye nobunzulu kwiisosi, uyixhokonxe kwiisuphu, kwaye wongeze umhluzi kwimashes yemifuno kunye ne-purees ukuyicoca ukongeza incasa. Okanye upheke irayisi kumhluzi weembotyi omnyama ukwenza iarroz negro, isitya esimnandi esinamanqaku asemhlabeni asezantsi eMexico.

Phosa iimbotyi zakho kwiSmoothie yakho

Ukusela iimbotyi akuvakali konke okukhangayo, kodwa iimbotyi ezimhlophe okanye ii-chickpeas ziya kunika i-smoothie yakho iprotheni kunye ne-fiber boost. “Incasa yeembotyi iyanyamalala, kwaye zongeza ubungakanani kunye noburhabaxa njengoko iibhanana zisenza,” utsho uYonan.Hlanganisa ikomityi yeembotyi ezimhlophe okanye i-chickpeas kunye nemango, i-coconut, i-mint, kunye nejinja ukwenza i-tropical-tasting treatment. (Emva kwesidlo sangokuhlwa, ungaphinda usikhuphe esi sidlo sisekwe kwimbotyi.)

Dibanisa iimbotyi zakho kunye neVeggies

Enye yeentandokazi zikaYonan nguRancho Gordo Royal Corona Beans. “Ezinkulu, zikhrim, kwaye zinencasa, ezi zisityhilelo xa uzitya okokuqala, ngenxa yobukhulu bazo, nto leyo ezenza zibe yindawo enkulu yenyama,” utshilo. Yisebenzise kwisaladi ephefumlelweyo yamaGrike enelamuni, ubusi, idile, iitumato ezigcadiweyo, kunye ne-kale. Okanye ubasonge ngemifuno, kunye negrill. Khonza irayisi. (Idibeneyo: Yintoni i-Heck Ngaba yiLupini iimbotyi kwaye kutheni ziPhuma kuyo yonke indawo?)

Shape Magazine, Okthobha 2020 umba

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