Kwi-Season Pick: Iminqathe

Umxholo

• Uphengululo lwe

Iswiti enencanyana yomhlaba, "iminqathe yenye yemifuno embalwa enencasa ekrwada njengoko iphekiweyo," utshilo uLon Symensma, umpheki olawulayo eBuddakan kwisiXeko saseNew York.

• njengesaladi
  Phosa ndawonye ii-carrot ezi-5, iikomityi ezi-3 ze-napa, kunye nekomityi ye-chopped ecoliweyo ye-walnuts. Kwesinye isitya, hlanganisa i-4 tbsp. I-mayfayfow ephantsi kunye ne-2 tbsp. ijinja ekhethiweyo Songa kumxube womnqatha. Gxotha kwi-1 tbsp. Ijusi yelamuni. Ityuwa ukungcamla.
  
  
• njenge dessert
  Esipokeni, hlanganisa i-1 inokwenza i-lowfat ubisi olukhuphuke njengomphunga, intwana yeswekile, iikomityi ezi-2 zobisi lwe-nonfat, 1 tsp. cardamom, kunye nee-clove ezi-2. Yizisa kwimathumba kwaye upheke de unciphise ngesiqingatha, malunga nemizuzu esi-8. Phala umxube phezu kweminqathe egayiweyo; ukuphosa ndawonye ngobumnene kwaye usebenze.
  
  
• kwisuphu
  Ukushisa 1 tbsp. ioli yemifuno kwi-stockpot. Yongeza itswele eli-1 elinqunqiweyo, izikhondo ze-lemongrass ezi-3 ezinekota, kunye ne-5 iminqathe enqunqiweyo. Pheka ngezantsi imizuzu emi-6 (musa umdaka). Yongeza iikomityi ezi-4 zomhluzi wenkuku ephantsi kwesodiyam; pheka imizuzu engama-20. Susa i-lemongrass kunye ne-pureé. Ixesha lokungcamla.

Kwikomityi enye iikherothi ezinqunqiweyo: 52 Calories, 1069 MCG Vitamin A, 328 MCG Lutein KUNYE neZeaxanthin

Uphengululo lwe