Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 151
Fat - 3g
I-Carbs - 24g
Amaprotheni - 12g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-10 , Pheka iminithi engu-20
Izinkonzo 2 (1 indebe ngayinye)
Lesi sobho sinamakhemikhali anesipiliyoni esinomsoco onobuchopho, kuqala nge-base broccoli. I-Broccoli iyingxenye yendlu eqinile ye-cruciferous. Ngokusho kwe-The MIND Diet, abathintekayo njenge-broccoli ne-cauliflower banqoba ngokusebenza kwengqondo. Ukudla isigamu sendebe ngosuku lwe-broccoli kungacosha iminyaka emibili empilweni yakho yokuzicabangela! Ngakho-ke, kukhona ukukhuthazwa kwempilo ebuchosheni ekudleni okungenani oyedwa okhonza ngosuku lwe-cruciferous veggies (ie broccoli, ukholifulawa, kale, amahlumela aseBrussels) - ungathola i- vitamin C , folate , fiber, ne-potassium.
Ukwengeza, impande ye-ginger entsha inikeza izinzuzo zemvelo ezilwa nokuvuvukala, kanye nokusiza ekugayeni okuhle nokudla amabhaktheriya anobungane emathunjini akho. Lokhu konke kubhubha kahle empilweni yengqondo ngoba uma uqhubeka ukuvuvukala futhi ugesi lwakho lujabule, izinzuzo zakho zempilo yengqondo, futhi.
Izithako
- 1.5 izinkomishi amanzi
- 1 enkulu ikhanda broccoli, uthathe izicucu
- 2 wezipuni fresh root ingane, inhlanzi
- Isipuni esingu-1 Sriracha
- 1 ithisipuni i-garlic powder
- 1/8 isipuni sikasawoti
- 1/4 indebe yeParmesan, igayiwe
- I-1/2 inkomishi yobisi lwezinkomo ezinamafutha aphansi noma
- ubisi okuhlukile (ngokuzikhethela)
Ukulungiselela
- Emgodini we-steamer, engeza amanzi ne-broccoli ku-colander. Ngaphezulu kokushisa okukhulu, ulethe ngamathumba kanye ne-steam broccoli imizuzu embalwa kuze kube yilapho kuluhlaza okwesibhakabhaka. Qinisekisa ukuthi ungaphuphuki kuze kube yilapho i-broccoli i-mushy. Esikhundleni salokho, ungakwazi ukuhambisa microwave i-broccoli-ayikho amanzi adingekayo-imizuzu eyodwa kuya kwemibili ukuyihambisa.
- Faka i-broccoli ephekwe ku-processor yokudla noma i-blender. Engeza indebe yamanzi okupheka, ugcine konke okulandelayo. Uma uyi-microwave it, engeza amanzi alula. Phuma okwesikhashana ukuze uqale ukuhlanza.
- Engeza i-ginger, iSriracha, i-garlic powder, usawoti, noshizi. Phuma imizuzu embalwa. Uma ukuvumelana kukhulu kakhulu, engeza indebe encane yengxenye yamanzi. Ukuze kube nokuvumelana kokusebenza kwe-creamier, gxuma ebisi.
- Faka isipuni ezitsheni bese ukhonza ngokufudumele.
Ukuhlukahluka Kwesithako kanye Nokusekela
Le isobho ihambisana kakhulu. Ungangeza enye imifino ne-broccoli, njenge-pepper ebomvu, izaqathe noma amakhowe, bese uyihlanza.
Phakamisa iphrotheni ene-tofu enamafutha noma ngisho ne-ricotta ushizi. Ekugcineni, ungaphonswa ngobhontshisi obuncane bamaNtshonalanga aseNtshonalanga noma ama-chickpeas wokuthungwa okwengeziwe, amaprotheni, kanye ne-fiber.
Gcoba isitsha sakho nge-paprika noma i-curry powder ukuze uthole ukunambitheka okungcono kwezwe. Esikhundleni se-Parmesan ushizi, ufafaze emvubelo wesondlo se-vegan hint of flavor cheesy, plus amaprotheni ne- B12 !
Amathiphu wokupheka nokukhonza
Ngokushayela i-broccoli kuqala, iphula kancane i-cellulose, okwenza kube lula ukuhlanza. Uma une-Vitamix noma enye i-blender kunokuba ushuke isobho njengoba ihlanzekile, zizwe ukhululekile ukuphonsa umrcoli ongehlaza.
Lesi sobho singakhonzwa efudumele noma kubanda, noma yikuphi okukhethwa. Khonza ngenhlanzi egobile, isifuba senkukhu, noma i-tofu.