Inkanyezi epuleti - iklabishi

I-Kale iyisengezo esisindisa ukuphila, i-hipster ku-smoothie eluhlaza ngemva kwempelasonto ematasa kwabanye, umthombo wokunambitheka nokuhlukahluka kwabanye. Ake sithole ukuthi yiziphi izinto ezijabulisayo ongazipheka kuwo!

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Liyini iklabishi?

Iklabishi isitshalo se-cruciferous, nakuba ibukeka kancane njengolethisi onamaqabunga aminyene. Kodwa-ke, ukulunywa okukodwa kwanele ukwazi ukuthi kunokunambitheka kweklabishi okuningi kanye nokubaba okuncane, okukhumbuza ukunambitheka kwamahlumela aseBrussels.

Njengazo zonke imifino eluhlaza, inothile ngama-antioxidants, amavithamini C no-K, i-calcium ne-potassium. I-Kale inomphumela omuhle ekusebenzeni kwesibindi, inhliziyo namathumbu. Zonke izakhiwo zayo ezizuzisayo zigcinwa emifino eluhlaza noma emifushane e-blanched (imizuzu engu-2-3). Mhlawumbe yingakho sekuyinto ebaluleke kakhulu yama-cocktails aluhlaza.

Ungayithenga kuphi iklabishi?

Kuze kube yiminyaka embalwa edlule, iklabishi laliyimifino edelelekile. Wayekude nesimo esijatshulelwa amathanga noma ubhontshisi. Sibonga kakhulu ekudumeni kwabagqugquzeli be-inthanethi kanye nokudla kwabo, okuhlanganisa ukudla kwe-cocktail, i-kale idle ikhishi nezitolo zesaphulelo ngokuphazima kweso.

Sizothenga iklabishi elisha ekwindla ngoba isikhathi salo singezinyanga ezibandayo. Singayithenga ekhawuntani yemifino, kanye naseziqandisini zezitolo ezikhwameni zepulasitiki. I-Kale ijwayele ukulala eduze kwesipinashi namahlumela. Kungcono ukuyidla ngokushesha ngangokunokwenzeka - uma udinga ukuyigcina, kungcono ukugoqa ngendwangu emanzi kancane bese uyibeka eshalofini elingezansi lesiqandisi.

Indlela yokupheka iklabishi?

Iklabishi lingadliwa liluhlaza - vele uligeze, ulisule njengesaladi, ukhiphe izingxenye eziqinile zesiqu, udabule amaqabunga abe yizicucu bese wengeza esaladini oyikhonzile. Kufanele ukhumbule ukuthi abantu abanamathumbu azwelayo bangase bezwe imizwa efana neklabishi eluhlaza njengaleyo evela eklabishini elivamile.

Noma ubani owake wazama ukwenza isaladi ye-kale uyazi ukuthi amaqabunga aqinile ayingxenye enzima kakhulu. Indlela yokwenza iklabishi e-saladi ithambile? Kukhona indlela elula kakhulu, futhi kufanele ubuyele kuyo lapho ulungiselela isaladi yeklabishi ngayinye - massage! Amaqabunga eklabishi adinga nje ukubhucungwa ukuze athambile futhi athambile. Kwenziwa kanjani? Mane ubeke iklabishi egeziwe futhi eyomisiwe endishini, engeza ijusi ye-1/2 lemon kanye nezipuni ezimbalwa zamafutha omnqumo. Khona-ke udinga ukugcoba iqabunga ngalinye ngezandla zakho ukuze libe ithenda. Manje njengoba amaqabunga esethambile, singakwazi ukwengeza noma yini esiyithandayo kumasaladi.

amasaladi eklabishi

Isaladi elimnandi lasekwindla elinamapheya. Ingenziwa njengesaladi elivamile elixutshwe nesoso, noma njengesitsha sesaladi esesifashini (okungukuthi.

Isaladi neklabishi kanye eliphakathi kwe - iresiphi

Izithako (ngomuntu ngamunye):

• idlanzana lamahlamvu eklabishi

• ½ ipheya
• idlanzana lamantongomane
• 50 g i-feta lub gorgonzola
• 1 i-beetroot ebhakiwe
• Iparele ibhali / bulgur

Sika i-pear, i-feta cheese, i-gorgosol nama-beet. Wabeke epuletini noma uwadlulisele endishini. Fafaza i-vinaigrette yokusajingijolo (hlanganisa idlanzana lama-raspberries ku-blender ne-1 ithisipuni lwesinaphi, isipuni esisodwa soju kanye ne-1/1 yenkomishi yamafutha omnqumo). Uma sifuna isidlo esinenhliziyo ethe xaxa, singangeza izipuni ezi-4 zebhali le-pearl elibilisiwe noma i-bulgur.

 Kusukela ebumpofu, singakwazi ukwengeza i-pasta, kodwa-ke kufanele udle konke ngesikhathi esisodwa. Enye yezinto ezinhle nge-kale ukuthi ayibuni kalula, yingakho amasaladi e-kale elungele ukuthutha nokupholisa (ungayipheka ukuze uyisebenzise, ​​​​uyise epikinikini, noma uwenze ngakusasa ebusuku). .

Isaladi neklabishi ne-broccoli - iresiphi

Izithako:

• Iphakethe lamaqabunga eklabishi
• idlanzana lama-cranberries omisiwe
• ama-alimondi ochotshoziwe
• 1 i-broccoli
• I-1 izaqathe
• Ukugqoka i-Lemon:
• XNUMX/XNUMX indebe yamafutha e-olive
• 2 wezipuni ujusi kalamula
• 1 ithisipuni yesinaphi
• 1 isipuni soju
• Ingcosana kasawoti
• 1 ithisipuni oregano

Isaladi futhi inambitheka kahle ngama-alimondi aqoshiwe eduze kweklabishi, idlanzana lama-cranberries omisiwe, 1/2 inkomishi ye-broccoli eqoshiwe (yebo, eluhlaza!), 1 isanqante egayiwe, kanye ne-1/4 ka-anyanisi obomvu oqoshwe kahle. Hlanganisa zonke lezi zithako ngezingcezu ezi-2 zeklabishi bese ufafaza ukugqoka kukalamula, okunikeza yonke into iphunga eliqabulayo.

Ama-cocktails aneklabishi

I-smoothie eluhlaza, noma i-Instagram ne-blog hit, ayiyona into engaphezu kwamaqabunga e-kale axutshwe nejusi, ngokuvamile i-apula nelamula. Kungani umhlaba uhlanya ngabo? Wonke umuntu wayecabanga ukuthi kuyindlela elula yokudla imifino eminingi eluhlaza. Amanye ama-cocktail ayegcwele amaqabunga esipinashi, amanye neklabishi. Ama-apula, ubhanana, uphayinaphu, ama-strawberry, amajikijolo aluhlaza, nama-blueberries afakwa ku-blender ukuze kwengezwe ukunambitheka. Umthetho obaluleke kakhulu okufanele ukhunjulwe ukugqugquzela i-cocktail imizuzu engu-2-3 kuze kube yilapho amaqabunga ephenduka inqwaba ye-homogeneous. Uma kungenjalo, sizozizwa izingcezu ezingemnandi zeziqu namaqabunga ngaphansi kwamazinyo ethu. Engeza imbewu ye-chia noma yefilakisi ku-smoothie eluhlaza, ezosiza ukugaya futhi ethule amathumbu kancane.

Kufanele futhi kukhunjulwe ukuthi umzimba, ongajwayele inani elikhulu leklabishi, ungahlubuka kancane futhi usiphathe nge-indigestion. Indlela yezinyathelo ezincane - ukunyakazisa zonke izinsuku noma izingxenye ezincane nsuku zonke - izosiza nakanjani. Abantu abaningi baye baphatha ama-shakes njengesiphuzo esishintsha amanzi futhi babona ukunqwabelana kwawo esikhundleni somphumela abawufunayo wokulahlekelwa ngamasentimitha.

I-cocktail kufanele iphathwe njengesitsha esiwuketshezi - inoshukela omningi uma izithelo zengezwa (futhi zengezwa, ngoba iklabishi ngokwayo ayinambitheki kakhulu ekholisayo). Yingakho i-cocktail iyindlela ehlukile yokudla kwasekuseni kwesibili noma isidlo santambama esinempilo.

I-Cocktail yeklabishi - Iresiphi

Izithako:

• isixha samaqabunga eklabishi
• ½ ulamula/ulamula
• ½ ukwatapheya
• банан
• Imbewu yefilakisi
• ingilazi uphayinaphu oqoshiwe
• Izithelo ezizithandayo: ama-blueberries/ama-strawberries aluhlaza okwesibhakabhaka

Beka ingcosana yamaqabunga ama-kale ahlanziwe, ijusi ye-1/2 lemon, 1/2 ukwatapheya, ubhanana ongu-1, i-apula elingu-1/2, ne-1 isipuni se-flaxseed endishini ye-blender. Sihlanganisa yonke into ibe yi-homogeneous mass. Iklabishi elixutshwe nophayinaphu omusha nalo linambitheka kahle (2 izandla ezigcwele iklabishi, ijusi kalamula, ingilazi kaphayinaphu omusha oqoshiwe).

I-Chia noma imbewu ingangezwa ku-cocktail enjalo ukusiza amathumbu. Eqinisweni, singangeza ama-blueberries, ama-strawberry, ama-blueberries ku-cocktail - izithelo esinazo.

Ukwengeza ubhanana kuzonikeza i-smoothie ukuthungwa okukhilimu, ijusi ye-apula izoyinika ubumnandi, njengophayinaphu. I-Lemon noma i-lime izosiza ukuqeda ukubaba okuncane kweklabishi.

Indlela yokupheka ama-chips eklabishi?

Ama-Kale chips ayindlela enempilo kunama-chips apakishiwe. Kwenelisa isidingo sokuhlafuna into enosawoti. Njengama-chickpea chips, ama-kale chips ngeke athathe indawo yokunambitheka kwamazambane athosiwe. Bangakwazi ukufaka esikhundleni se-reflex ukuze bafinyelele okuthile okuqinile (angibhali lokhu ukuze ngivimbele noma ubani ukuba abenze, kodwa ukuqonda ukuthi lokhu akufani namazambane).

Lungiselela ama-chips eklabishi emaqabunga ahlanziwe futhi omisiwe kahle. Lokhu kubalulekile - amaqabunga amanzi kuhhavini azobilisa kunokuba abe crispy. Sinquma izingxenye ezinzima emaqabunga bese siziklebhula zibe izingcezu ezincane. Zigcobe ngamafutha omnqumo. Singafaka 1/2 ithisipuni kapelepele omnyama noma we-cayenne noma 1/2 ithisipuni ye-cumin noma ugalikhi omisiwe emafutheni. Gcoba amaqabunga ngezinongo namafutha omnqumo. Wahlele ebhodini lokubhaka ukuze enze ungqimba olulodwa. Bhaka ikota yehora ku-110 degrees Celsius. Phenya bese ubhaka eminye imizuzu emi-5 (kuyafaneleka ukuthi ubheke ukuthi amaqabunga asevele ansundu futhi ansundu kancane, njengoba engase ashise). Siwakhipha kuhhavini, ake apholile imizuzu engu-10 futhi adle ngokushesha.

Iklabishi Pesto - Recipe

Izithako:

• 2 izinkomishi amaqabunga iklabishi
• XNUMX/XNUMX indebe yamafutha e-olive
• 2 wezipuni amantongomane
• Ama-clove amathathu kagalikhi
• 2 wezipuni ujusi kalamula
• 50 g we-Parmesan ushizi osikiwe
• ½ tsp usawoti

I-Kale, njenge-basil noma amaqabunga esipinashi, ingasetshenziswa ukwenza i-pesto. Kwanele ukugeza izinkomishi ezi-2 zamaqabunga, ukulahla izingxenye ezinzima bese uziphonsa endishini ye-blender. Engeza izithako ezingenhla futhi uhlanganise konke kuze kube bushelelezi. Uma ufuna ukwenza i-vegan pesto, engeza ama-flakes we-yeast wesipuni esingu-1 esikhundleni sikashizi we-parmesan. Khonza i-pesto ngama-noodle noma ama-croutons. Inambitheka kahle nge-chili encane efafazwe nge-tahini (okungukuthi, i-sesame paste).

Eminye imibhalo evela kuchungechunge lwe-Starring on Plate ingatholakala ku-AvtoTachki Pasje esigabeni seCulinary.

Isithombe: Umthombo: