Iindlela ezilula zokusebenzisa iiWalnuts ekuphekeni kwakho okusempilweni

Umxholo

• Iiresiphi ezitsha zeWalnut kunye neeNgcebiso zokupheka kuyo yonke iminqweno
• Yenza i-Coating ye-Fish
• Batshintshele i-Pine Nuts ePesto
• Zijike zibe yiPizza Topping
• Dibanisa ngeenkozo
• Yenza iVegan "Meatballs"
• Baphose ngeeHerbs kwi-Snack
• Uphengululo lwe

I-Walnuts ayinakho ukufumana oku kulandelayo njengamantongomane, i-almond, okanye i-cashews, kodwa oko akuthethi ukuba abanakho kumasebe ezondlo. Ukuqala, i-walnuts ngumthombo obalaseleyo we-ALA, isityalo esisekelwe kwi-omega-3 fatty acid. Kwaye bazizityebi kwezinye izondlo: I-ounce enye ye-walnuts iqulethe i-gram ezine zeprotheni, i-gram ezimbini ze-fiber, kunye ne-45 milligrams ye-magnesium.

Kwaye ziluncedo olumangalisayo ngaphambili kwincasa. UTara Bench, umbhali wencwadi yokupheka entsha uthi: Phila ubomi kamnandi. "I-crunchy kodwa ithambile kancinci ngaphakathi, i-walnuts yongeza iintlobo ezahlukeneyo zeendlela ezitya. Ngaphezu koko, banomgangatho wenyama, ngoko banelisekile ngokwenene. "

Ngaba ukulungele ukunika ama-walnuts ubomi obutsha? Landela ezi ndlela zokupheka zomnatha kunye nemibono yokupheka, ngoncedo lweBench.

Iiresiphi ezitsha zeWalnut kunye neeNgcebiso zokupheka kuyo yonke iminqweno

Yenza i-Coating ye-Fish

I-Walnuts yongeza ubunzulu kwiitya zokuloba, itsho iBench. "Ngamanye amaxesha iintlanzi zipheka ngokukhawuleza kangangokuba iincasa zazo azinalo ixesha lokuziphuhlisa ngokupheleleyo," uyachaza. Ukuyigquma ngee walnuts ezigcotyiweyo ezixutywe namaqebengwana amnandi esonka kubangela ukuba incasa kunye noburhabaxa. ”

Batshintshele i-Pine Nuts ePesto

Ukuba ufutshane kumantongomane ompayini kwaye awufuni kunikezela nge-hunk yenguqu ukuzithenga, jika kwii-walnuts. "I-arugula ecocekileyo kunye ne-parsley kunye nama-walnuts, igalikhi, ushizi, ioli yeoli, kunye netyuwa kunye nepepper," kusho iBench. "Le pesto yokuwa ilungile kwi-pasta." (Zama ezi ezinye iindlela zokwenza i-pesto, nayo.)

Zijike zibe yiPizza Topping

Ewe, uyive kakuhle loo nto. Zama i-squash eyosiweyo, itshizi yebhokhwe, i-walnuts, kunye ne-lemon zest kwi-pizza okanye kwi-flatbread, ithi i-Bench, eya kubangela ukuba isitya silungele ukwindla. Okanye gcina iresiphi yakho ye-walnut ilula: Qala ngeshizi enencasa efana ne-brie okanye i-fontina, ufefe ama-walnuts ngaphezulu kwayo, emva koko udibanise amanye amayeza. Amantongomane aya kukunika i-crunch ongenakukwazi ukumelana nayo. (Inxulumene: Ezi Recipe zePizza zisempilweni ziya kukukholisa ukuba utsibe ukuThatha ngokulungileyo)

Dibanisa ngeenkozo

Zilungiselele ukunika izitya zakho zeBuddha uhlaziyo olukhulu. Kule recipe ye-walnut, xuba i-1/3 yekomityi egayiweyo ye-walnuts ethosiweyo kwi-quinoa ephekiweyo, yongeza i-zest yesiqingatha se-lemon, i-1 ikomityi yeediliya ezinesiqingatha, i-2/3 yekomityi ye-crumbled feta, kunye netyuwa ukungcamla ukwenza isiseko sesitya sengqolowa. imnandi kakhulu, uya kufuna ukuyitya ngokwakho.

Yenza iVegan "Meatballs"

UBench uthi: "Ndibetha inguqu yemifuno kunye ne-eggplant kunye ne-walnut njengesiseko, kwaye imnandi kakhulu," utshilo uBench. "Ukuba ufuna ukugcina inyama kodwa ungayisebenzisi encinci, tshintsha malunga nesinye kwisithathu se-walnuts ecoliweyo." (I-ICYMI, i-Ikea ityhile iresiphi yayo yaseSweden - kwaye kulula ukuyenza ekhaya.)

Baphose ngeeHerbs kwi-Snack

Ukuze ufumane i-snack enempilo * kunye * eyanelisayo, jika kwezi zokupheka ze-walnut: Gcoba i-walnuts nge-coriander yomhlaba, i-cayenne okanye i-chili powder, i-paprika, ityuwa, i-Parmesan, i-olive oil, kunye ne-walnuts. Yosa imizuzu emi-5 ukuya kwemi-6, ufefe ngemifuno egcadiweyo, itsho iBench. Ukuba awukwazi ukuphatha ubushushu, zama ukudibanisa i-walnuts kunye namayeza ane-flavour eyomeleleyo, njenge-thyme kunye ne-rosemary, itsho iBench. "Le combo ivumela ukuthanda okwahlukileyo kukhanye - enye ayizongameli ezinye," uyachaza.

Shape Magazine, Okthobha 2020 umba

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