Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 116
Amafutha - 9g
I-Carbs - 7g
Amaprotheni - 2g
Ingqikithi Isikhathi 75 iminithi
Lungisa amaminithi angu-15 , Pheka iminithi engu-60
Izinkonzo 16 (1/4 indebe ngayinye)
Ukudibanisa kwesokudla kungenza ukuphuza okunempilo kungenakunyakaziswa. Lelididi elibomvu elibomvu elibomvu alikwazi ukufihla inani layo eliphakeme lokudla okunomsoco, nombala ovela kuma-anthocyanins, okuyi-antioxidants athola izithelo ezibomvu nemifino efana ne-beet.
Ama-beet abomvu nawo aphezulu ku-Vitamin C, i-potassium, ne- fibre , kuyilapho ama-chickpeas ne-tahini enikeza umthombo wamaprotheni ukukugcina uhlezi emva kokudla. Khonza nge-fresh cut up imifino futhi wonke ukolweni we-pita isinkwa emagodini uphuthunyiswe kuhhavini kuze kufudumele.
Izithako
- 2 beet ezincane ezibomvu
- 1 isipuni samafutha omnqumo
- I-15-ounce ingaba ne-chickpeas, idliwe futhi ihlanza
- 2 wezipuni tahini
- 2 ama-clove amancane, amaminerali
- 1/2 indebe yamafutha omnqumo
- 2 wezipuni ujusi kalamula
- 1/2 isipuni usawoti
Ukulungiselela
1. Ihhavini lokushisa libe ngu-425F.
2. I-Peel bese uqothula ama-beet bese uwafaka ngo-foil nge-1 isipuni samafutha omnqumo. Beka ebhodini elincane lokubhaka (ukubamba noma yimaphi ama-juices angase aqhube ngenkathi ubhaka) bese ubhake imizuzu engama-45 kuze kube ihora, kuze kube yilapho amabhontshisi ehlatshwa kalula ngemfoloko.
3. Susa ama-beet kusuka kuhhavini bese uvumela ukupholisa okungenani imizuzu engu-10 kuya kwangu-15.
4. Yengeza ama-beet okuphekwe ku-processor yokudla kanye nezithako ezisele bese uphawula kuze kube yilapho ingxube iyinhle.
5. Yiphunga futhi ulungise isikhathi sokwenza okudingekayo.
Ukuhlukahluka Kwesithako kanye Nokusekela
Le nhlanganisela ebomvu ye-beet ebomvu futhi enhle ingasebenza njengokungaphezu kwe-dip. Vula lesi sidlo sibe isidlo ngokwenza ubhontshisi obomvu obomvu obomvu obomvu!
Qala ngokushisa kuqala i-ovini yakho ku-350F. Thatha yonke i-pita yengqolowa noma ucezu lwe-naan brad, usakaze kwenye i-hummus eboshiwe obomvu, bese wengeza imifino oyikhonzile, amaprotheni, amantongomane, nembewu. Zama i-combo ebalabala ye-kale, isipinashi, i-ricotta kanye no-1 owodwa wamantongomane e-pistachio. Yiphonsa kuhhavini yakho imizuzu engu-10 noma kuze kufike ukufudumala futhi ujabulele ukudla okunomsoco!
Amantongomane ama-pistachio angumthombo omuhle wamafutha enempilo, ama-fibre, amaprotheni, i-Vitamin B6, nama-antioxidants anempahla ephikisana ne-inflammatory futhi aboniswe ukunciphisa amazinga e-glucose egazi.
Amathiphu wokupheka nokukhonza
Hlanganisa zonke izintuthwane zakho ezizithandayo njengezinqathe ezihlaza, ukhukhamba, ukholifulawa, kanye ne-broccoli bese uziphonsa kule hummus.
Ungaphinde uphelele isaladi yakho oyintandokazi nge dollop yalesi hummus.
Londoloza i-hummus yakho esitsheni esingenaziphephelo efrijini bese uthatha okusele nawe ku-tupperware encane ngokwehlukana nemifino noma isaladi yakho. I-hummus izonambitha kangcono uma idliwa ngaphakathi kwesonto elilodwa.