Ukutya okungahambisani nemizuzu

Umxholo

• Uphengululo lwe

Xa kufikelelwa ekubekeni ukutya okunesondlo, okunencasa etafileni, ama-90 ekhulwini omsebenzi kukufumana nje ukutya endlwini, yaye kumabhinqa axakekileyo, oku kunokuba lucelomngeni lokwenene. Kodwa kukho isisombululo: Yenza ivenkile enkulu enkulu kwaye ulayishe izithako ezisempilweni onokuthi uzibeke kwipantry yakho okanye kwisikhenkcisi. Xa usenza umlenze kwangaphambili, ukwenza isidlo sangokuhlwa kuba ngumsebenzi ongaphantsi kwaye ngakumbi nendlela yokuphumla yokuphelisa usuku.

• I-tuna epakishwe emanzini
  Kwitoti okanye kwisingxobo, ngumthombo oguquguqukayo wamafutha aphantsi weprotheyini. Gcoba phezu kwepasta kwaye udibanise neminquma, iparsley, i-capers, kunye ne-drizzle yeoli yeoli ukuze wenze isidlo esilula, esanelisayo. Okanye ukujijwa okunempilo kwisaladi yetyhuna, yiphose ngeoyile encinci yomnquma kunye nejusi yelamuni, i-apile egayiweyo yakwaGranny Smith, kunye nepinki yomgubo wekheri.
  
• Iimbotyi enkonkxiweyo
  Gcina uluhlu lwezinto ezinobuncinci be-sodium organic-black, pinto, chickpeas, kidney, and navy-on hand. Ukucoca kunye nokucoca, emva koko yongeza isuphu, ipasta, isaladi eluhlaza, irayisi emdaka, iquinoa, okanye umzala. Unokwenza isaladi yeembotyi ngokukhawuleza ngokudibanisa enye yeembotyi kunye neepepile ezinqunqiweyo (naluphi na uhlobo), iseleri, kunye nokuqaqamba kokunxiba kwe-Italiya.

• Iibhokisi zesuphu zebhokisi
  Banambitha esandula-phantse njengokulungele ukwenziwa ekhaya, kwaye kuyacaca ukuba zizigidi ezilula ukuzipheka. Yongeza itoti yeembotyi ezixovuliweyo kwaye uhlambe isuphu kwaye unokutya okukhawulezayo, okulula. Kwisitya se-heartier, phosa kwimifuno efriziwe, nayo.
  
• Umzala ogcwele ingqolowa
  Yintoni ongayithandiyo nge-pasta efuna nje ukucwina kunokumisa esitovini? Yongeza nje i-1 ½ yekomityi yamanzi abilayo kwi-1 ikomityi ye-couscous kwisitya, uze uvale ngepleyiti imizuzu engama-30. Yijike ibe yikhosi ephambili ngokudibanisa neembotyi, imifuno, kunye namandongomane athosiweyo. (Ungayilungisa le nto kwangethuba--iya kuhlala efrijini ukuya kutsho kwiintsuku ezintathu kwisingxobo esingangeni moya; phinda ufudumale kwi-microwave.)
  

• Isipinatshi esikhenkcezisiweyo
  Defrost kwi-strainer phantsi kwamanzi afudumele aphuma empompo. Cudisa amanzi kunye ne-purée isipinatshi kunye nenkukhu okanye umhluzi wemifuno ukwenza isuphu ekhawulezileyo, okanye uyixhwithe kwilayisi nge-anyanisi etyiweyo kunye ne-feta cheese. Kwisitya esecaleni esilula ngokulula, i-microwave iphakheji ye-1-pound yemizuzwana engama-60, yongeza ¼ ithisipuni igalikhi entsha, i-drizzle yeoyile yomnquma, kunye nedash yetyuwa kunye nepepile yomhlaba. Phezulu kunye namantongomane eepineyini kunye ne-voilà! -Kuphantse usuku lube novithamini A kwimizuzu emibini.

Uphengululo lwe