Uma kufika ukushisa futhi umzimba wakho ufisa ukudla okulula, akukho okufana nokukhipha amapuleti agcwele... imifino ephekiwe kahleInkinga ukuthi sivame ukuzidla ngenxa yesibopho kunokuba sizijabulele, ngoba azinambitheki, ziphekiwe kakhulu, noma azikhangi nje. Izindaba ezinhle ukuthi kukhona ikhambi: ngamaqhinga ambalwa alula, ungashintsha imifino yakho ibe izitsha ezimnandi ngempela.
Kuso sonke lesi sihloko sizobona Amasu okupheka, imibono yezinongo, izindlela zokudala zokuzisebenzisa, kanye nezindlela zokupheka ezi-6 ukuze sikusebenzise konke namuhla. Umqondo uwukuthi imifino iyeke ukuba "yisidlo esiyisicefe" bese iba yizinkanyezi zombukiso, kungakhathaliseki ukuthi uyidla iluhlaza, ishisiwe, ishisiwe, ibhakiwe, noma iguqulwe yaba okhilimu, ama-tart, ama-pizza amancane, noma ama-blini.
Amasu ayisisekelo okwenza imifino inambitheke njengenjabulo
Iphuzu lokuqala elibalulekile ukuqonda ukuthi imifino ingalungiswa ngezindlela eziningi: okuluhlaza, okuphekiwe, okuphekiwe ngomusi, okuthosiwe, okuthosiwe, okubhakiwe, okuthosiwe noma okuxutshwe kube okhilimu nama-pureeIndlela ngayinye iletha ukuthungwa nokunambitheka okuhlukile, futhi ukukhetha okulungile kwenza umehluko phakathi kwesidlo esidabukisayo neso ofuna ukusiphinda.
Emakhaya amaningi kukhona isiko ukupheka imifino ngokweqile...kuze kube yilapho zilahlekelwa umbala, ukuthungwa, kanye nokunambitheka. Leso sibonelo sakudala sobhontshisi oluhlaza oguquka ube nsundu esikhundleni sokuba luhlaza, oluthambile futhi olungaphili, siyinto yakudala. Icebo ukunciphisa isikhathi sokupheka, ukunquma zibe yizicucu ezincane ukuze zipheke ngokushesha, futhi uqaphe ngokucophelela ukuthi ziphelele yini.
Indlela yobungcweti ewusizo kakhulu iqukethe Pheka imifino kuze kube yilapho ithambile bese uyipholisa emanzini abandayo. Uma nje usuyikhipha ebhodweni, uyayeka ukupheka, ulungise umbala, bese ugcina ukuthungwa kwayo kuqinile futhi kukhanga kakhulu. Bese, uyipheke kancane ngezinongo ezinhle ukuze uyiphake ishisa futhi inokunambitheka okwengeziwe.
Lolu hlelo lusebenza cishe kuyo yonke into: ubhontshisi oluhlaza, i-broccoli, i-asparagus, izaqathi, i-cauliflower, imichilo ye-zucchini… Okokuqala ziyaphekwa (noma zifakwe emanzini abandayo imizuzu embalwa), zipholiswe ngokushesha, zikhishwe amanzi bese ziqedwa kuthosiwe ngamafutha omnqumo, igalikhi, amakhambi, izinongo noma i-ham encane uma uzizwa sengathi ungabanika ukunambitheka okwengeziwe.
Ngaphezu kwalokho, kubalulekile nquma imifino ibe yizicucu ezifanayo ngobukhulu Ngaphambi kokuzipheka. Uma uhlanganisa izingcezu ezinkulu kakhulu nezincane kakhulu, ezinye zizopheka kakhulu kanti ezinye zizohlala zingaphekiwe. Ukusikwa okufanayo kuqinisekisa ukupheka okulinganayo kanye nokuthungwa okumnandi kakhulu.
Imifino eluhlaza: amasaladi, ama-carpaccios kanye neziqalo ezintsha
Ukudla imifino eluhlaza kungenye yezindlela ezintsha nezisheshayo zokujabulela izakhamzimba zayo. Ngale kwelethisi notamatisi ojwayelekile, kunezwe lonke amasaladi okudala, ama-carpaccios emifino kanye nama-starter acwebezelayo Ngeke udinwe yibo.
Umbono ohlukile yilowo i-zucchini carpaccioIqoqwe kahle kakhulu futhi igqokwe ngamantongomane nezithelo ze-citrus. Isibonelo, i-zucchini eqoqwe kahle enama-alimondi athosiwe kanye ne-orange encane ilula, inephunga elimnandi, futhi iyaqabula kakhulu, ilungele ukuqala kwehlobo noma isidlo sakusihlwa esisheshayo.
Uma usukhathele amasaladi amadala afanayo, ungalungisa izinhlanganisela zesimanje ngezinhlobo ezahlukene zemifino eluhlaza, amantongomane, ushizi, izithelo, kanye nokudla okwenziwe ekhaya. Amasaladi amaningi esimanje futhi asheshayo okuguqula imifino eluhlaza ibe izitsha eziphelele: hlanganisa amahlumela athambile ne-apula, amantongomane kanye noshizi omusha omncane; noma hlanganisa iklabishi elibomvu eligayiwe, isanqante kanye ne-vinaigrette yesinaphi.
Ezinye iziqalo ezibandayo zisebenza izimangaliso: ezinye ama-endives agcwele ukhilimu oshizi oluhlaza okwesibhakabhaka Futhi amantongomane, isibonelo, aphelele njengesidlo sokudla okulula; noma i-coleslaw eyenziwe ekhaya yeklabishi nekaroti enososo olula we-yogurt ohambisana nenyama, inhlanzi noma ama-hamburger.
Icebo lokwenza imifino eluhlaza ikhange ukuyondla izinongo, ukuthungwa kanye nokuqhathanisaOkumnandi okunokhilimu, okumnandi okunomuncu, okusha okunosawoti omncane. Uma ushintsha indlela ocabanga ngayo bese ucabanga ngemifino "njengesisekelo" sokudlala ngezinongo, uzoyijabulela kakhulu.
Ukupheka emanzini: indlela yokubilisa imifino kahle
Ukubilisa kungenye yezindlela zokupheka ezisetshenziswa kakhulu, futhi kungenye lapho kwenziwa khona amaphutha amaningi. Ukuze imifino ebilisiwe inambitheke kahle, kufanele... Gwema ukupheka ngokweqile, hlonipha izikhathi zokupheka, futhi ulawule ukuthungwa kwazo.Okungcono kakhulu, kufanele zibe mnene kodwa zibe nokuqhekeka okuncane kakhulu, zingabi mnene futhi zibe manzi.
Uma kwenzeka ubhontshisi oluhlaza, isibonelo, kungcono ukuwusika ube yizicucu ezincane, uwupheke emanzini amaningi anosawoti uze uthambe kodwa usaqine, bese uwususa ngokushesha uye endaweni epholile. i-ice bath ukuze zilondoloze umbala wazo oluhlaza ogqamile. Bese kuthi ukuthosa okusheshayo kwemizuzu embalwa ngamafutha omnqumo, ugalikhi oqoshiwe, kanye nokukhanywa kancane kwelamula kushiye zilungele ukuphakelwa.
Isipinashi sidinga ukunakekelwa okwengeziwe. Ukuqinisekisa ukuthi sihlala sinambitheka futhi sigcina inani laso lokudla okunempilo, kungcono... Zibilise emanzini ashisayo kakhulu imizuzu engaba ngu-4 kuphelaUma ubona ukuthi amanzi lapho uwabilise khona aphenduke aluhlaza kakhulu, kuyisibonakaliso sokuthi uwabilise isikhathi eside kakhulu futhi ezinye zezakhamzimba zawo sezingene emanzini.
Enye indlela ukupheka isipinashi ngomusi cishe imizuzu emi-5, noma ngqo zipheke zingaphekiwe epanini Zifake emafutheni omnqumo amancane cishe imizuzu emi-3, ngaphandle kokuzibilisa kuqala. Le ndlela igcina umbala wazo kanye nokunambitheka kwazo kangcono kakhulu, futhi zigcina ukuthungwa okumnandi, okulungele ukuhlanganiswa nama-raisin, ama-pine nuts, iqanda, noma ushizi.
Ngokuvamile, uma ufuna imifino yakho ebilisiwe igcine ukubukeka okumnandi, khumbula umthetho wegolide: isikhathi esincane sokupheka kanye nokupholisa okusheshayoNgale ndlela azibuna, zigcina umbala wazo wemvelo futhi zijabulisa kakhulu emlonyeni.
Ukupheka ngomusi: ukunambitheka okunamandla kanye nezakhamzimba ezengeziwe
Ukupheka ngomusi kuyindlela ebalulekile uma ufuna Nakekela impilo yakho ngaphandle kokulahlekelwa ukunambithekaNjengoba zingacwiliswanga emanzini, imifino igcina amavithamini namaminerali ayo kangcono, kanti ukunambitheka kwayo kugxile kakhulu futhi kungokwemvelo.
Ukuphekela ngomusi kusebenza kahle kakhulu ku-broccoli, i-cauliflower, kanye neminye imifino eqoshiwe: kusalokhu kunjalo kuphekiwe, kuthambile kodwa kuthambile, ilungele ukudliwa njengoba injalo nge-extra virgin olive oil kanye nosawoti oqoshiwe, noma ukuqedela ngokuthosa kancane ngegalikhi noma izinongo.
Futhi kuyindlela enhle kakhulu ye- i-asparagus emhlophe neluhlazaI-asparagus ephekiwe ngomusi iphuma i-al dente futhi igcwele ukunambitheka; bese ungayihambisana neqanda eliphekiwe, i-parmesan encane noma i-yogurt elula kanye ne-lemon sauce, futhi uzoba nesidlo esanelisayo esinamafutha amancane kakhulu.
Awudingi imishini eyinkimbinkimbi ukuze upheke ngomusi: mane usebenzise i-steamer yakudala noma i-colander yensimbi Yibeke phezu kwebhodwe lamanzi abilayo, uyimboze ngokuqinile ukuze umusi ukwazi ukwenza umsebenzi wawo. Isihluthulelo ukungayipheki kakhulu: qhubeka ubhoboza imifino ngefoloko uze ubone ukuthi iphelile.
Le ndlela iyathakazelisa kakhulu uma ufuna izitsha ezilula zansuku zonke, ngoba ikuvumela ukuthi ukupheka imifino eminingi kalula bese uwasebenzisa ezindleleni zokupheka ezahlukene: ama-stir-fries, amasaladi afudumele, okhilimu noma njengokuhlobisa inyama nenhlanzi.
Ama-Stir-fries kanye nokuthosa okuncane: ukunambitheka okuphezulu kakhulu
Ukuthosa ngokushesha phezu kokushisa okuphezulu cishe kuyindlela ekhipha ukunambitheka okukhulu kwemifino ngomzamo omncane kakhulu. Ngowoyela omncane kakhulu ungafinyelela izitsha ezigcwele umbala, iphunga kanye nokuthungwa, ilungele ukudla kwakusihlwa okusheshayo noma ukuhambisana nanoma iyiphi iphrotheni.
Kungcono kakhulu ukusebenzisa ipani lokuthosa elibanzi, elijulile noma i-wok, fudumeza amafutha kahle bese Faka imifino esikiwe ibe yizicucu ezincaneUmgomo ukuthi zibe nsundu kancane ngaphandle kodwa zihlale zinoshukela ngaphakathi. Uma ufuna ukwengeza okuthile okwengeziwe, i-ham eqoshiwe, i-turkey bacon, noma i-tofu efakwe emanzini ashisayo isebenza kahle kakhulu.
Icebo eliwusizo kakhulu le-asparagus eluhlaza noma upelepele ukuqala beqa umzuzu Fudumeza uwoyela bese ufaka uhhafu wengilazi yamanzi. Ziyeke zipheke ngenkathi amanzi ebila futhi ehwamuka, zithambise ngaphakathi. Uma sekusele uwoyela kuphela, qeda ukuzishintsha zibe nsundu. Umphumela uba imifino ethambile, egolide enokunambitheka okumangalisayo.
Ngale ndlela ungalungisa futhi izinto zakudala ezifana nezinye amaqanda aqhekeziwe ane-asparagus, u-anyanisi oluhlaza noma amakhoweOkokuqala, shaya imifino kancane ngamafutha nosawoti, bese ufaka iqanda elishayiwe, uvuselele kuze kube yilapho livumelana nokuthanda kwakho. Kuyisidlo sakusihlwa esilula esihlala sikhanga.
Enye indlela ukumboza imifino ethile ngenhlama, njenge... iziqu ze-chard noma i-cardoonZimbozwe ngofulawa namaqanda bese zithosiwe emafutheni ashisayo kuze kube nsundu ngegolide futhi ziqine ngaphandle bese kuba namanzi ngaphakathi. Kuyindlela ekahle yokwenza imifino "enzima" ikhange kakhulu kulabo abangebona abalandeli abakhulu.
Ihhavini kanye ne-grill: imifino eqoshiwe enokunambitheka okunomusi
Ihhavini kanye ne-grill kuguqula imifino ngenxa yokushisa okuphezulu, okwenza ushukela wabo wemvelo ube mnandi futhi kunikeze ukunambitheka okungenakuphikiswa kwentuthu. Kuyindlela enhle yokufeza Izitsha ezimnandi ngaphandle komzamo omkhulungoba isikhathi esiningi ihhavini liyazinakekela.
Isitsha semifino esihle esithosiwe singahlanganisa i-zucchini, isitshalo seqanda, upelepele, u-anyanisi, amakhowe, i-asparagus kanye notamatisiMane nje uzisike noma uzisike zibe yimichilo, uzigcobe ngamafutha omnqumo, usawoti, upelepele kanye namakhambi owathandayo, bese uzigrila kuze kube nsundu ngegolide ngaphandle bese zithambile ngaphakathi.
Kuhhavini ungabhaka amathileyi emifino aphelele aleli sonto: izingcezu zethanga, izaqathi, ikholifulawa, i-broccoli, amazambane noma ubhatata onamafutha, usawoti kanye nezinongo. Ngale ndlela uthola isisekelo esiguquguqukayo sokudla okuningi: njengesitsha esiseceleni, ukuxuba nokusanhlamvu, ukungeza kumasaladi afudumele noma ukuxuba kube okhilimu.
Isihluthulelo sokuvimbela ukuthi zome ukungazishiyi isikhathi eside kakhulu, futhi uma kudingeka, ziphendule phakathi nokuphekaUngangeza newayini elimhlophe, umhluzi noma ujusi kalamula ekuqaleni ukuze kube mnandi kakhulu.
Uma une-grill noma i-griddle, sebenzisa ithuba layo: ukuthintana ngqo nokushisa kukhiqiza ukunambitheka okuthosiwe okwenza ngisho nomuntu wemifino ongabazayo kakhulu Bazozidla ngaphandle kokukhononda. Icebo elihle ukuqeda ngokufaka uwoyela ongahluziwe kanye nosawoti oqhekekile ngaphambi nje kokuziphakela.
Ama-cream, ama-puree kanye nesobho ukuze ujabulele imifino ngaphandle kokuqaphela
Ama-cream nama-puree angenye yezinketho ezamukelekayo kakhulu kulabo abanenkinga yokudla imifino noma ukusebenzisa okusele esiqandisini. Ngokuyisisekelo aqukethe pheka imifino bese uyixubaKusukela lapho, izinketho azipheli.
Uma ufuna ukuthungwa okuhle, ungangeza ubisi, ukhilimu, isiphuzo esenziwe ngezitshalo noma ingxenye yamanzi okupheka uze ufinyelele ubuningi obufunayo. Uma ukhetha okuthile okujiyile nokugcwala okwengeziwe, hlanganisa imifino ekhishwe amanzi kahle bese ufaka kancane kancane uketshezi.
Ukuhlanganisa imifino ehlukene kuhlale kuphumela ekudleni okuthakazelisayo: ithanga nesanqante, i-leek, namazambane; ikholifulawa no-anyanisi kanye noshizi omncane; noma isisekelo samazambane nesanqante kanye isipinashi esicoliwe noma i-broccoli ukuze "kufihlwe" ukunambitheka okungakhangi kangako.
Icebo elilula lokwenza amasobho nama-creams akhange kakhulu ukwengeza izinto zokumboza lapho ukhonzaEngeza ushizi oqoshiwe, imbewu, amantongomane aqoshiwe, amafutha omnqumo amancane, ama-crouton kakolweni ophelele, noma amakhambi amasha. Lokhu kuthuthukisa ukuthungwa futhi kwenza isidlo sikhange kakhulu.
Uma ukuthola kunzima ukuthungwa kweminye imifino, ungayifaka futhi amajusi aluhlaza noma ama-smoothieUma ixutshwe nezithelo ezimnandi, njenge-apula noma iphayinaphu, imifino ithatha indawo yangemuva futhi kuba lula kakhulu ukuyiphuza. Ijusi le-apula nesipinashi elivamile: ubumnandi besithelo buthambisa ngokuphelele ukunambitheka kwemifino.
Amathiphu athile ngemifino eyinhloko
Ngaphezu kwamasu ajwayelekile, kunezindlela ezithile ezikusiza ukuthi uthole okungcono kakhulu kumifino ngayinye. Lezi yimininingwane emincane eyenza umehluko omkhulu emphumeleni wokugcina futhi kufanele ihlale ikhunjulwa lapho upheka.
Noma yimuphi umquba ophekiwe ofuna ukuphakelwa umbala okhanyayo nokhangayoKhumbula: ngokushesha nje lapho isiphekiwe, yidlulisele esitsheni samanzi eqhwa. Lokhu kumisa inqubo yokupheka, kumise umbala, futhi kuvimbele ukuthi ingabuna. Ngemuva kwalokho ungayipheka noma uyifudumale uma usukulungele ukuyiphakela.
Uma kwenzeka isipinashi, khumbula hlonipha leyo mizuzu engu-4 yokupheka Uma uzibilisa, noma uzipheke ngomusi imizuzu emi-5. Uma ukhetha ukuzipheka ziluhlaza, cishe imizuzu emi-3 kumafutha omnqumo, uvuselela ngezikhathi ezithile, kuzokwanela. Ngale ndlela zigcina umbala oluhlaza ogqamile kanye nokunambitheka okumnandi kakhulu.
Ukuze uthole i-asparagus ethosiwe kanye nopelepele oluhlaza, icebo qala upheke bese upheka kamuva: umzuzu owodwa namafutha ukuze uwavale, isigamu sengilazi yamanzi ukuze uwathambise ngenkathi epheka, futhi uma uketshezi seluphelile, uwaqede ngokuwafaka kulowo mafutha afanayo.
Esinye iseluleko esijwayelekile ukuthi ungesabi Sebenzisa amakhambi anuka kamnandi, izinongo, igalikhi, kanye no-anyanisi. nemifino. I-Oregano, i-cumin, i-paprika, ijinja, upelepele omnyama, i-thyme, i-rosemary… konke lokhu kuthuthukisa ukunambitheka ngaphandle kwesidingo sokwengeza usawoti omningi noma amasoso anzima.
Okokugcina, ukuze uthuthukise ukwamukelwa ekhaya, ikakhulukazi uma kukhona izingane noma abantu abangathandi izinto eziluhlaza, hlanganisa Imifino "enzima" enezithako ezijwayelekileI-pasta, amazambane, ilayisi, amaqanda, ushizi, noma inkukhu. Ngale ndlela, imifino ihlangana kangcono futhi isidlo sijwayelana kakhulu.
Ukugqoka okushintsha umdlalo, ama-marinade, nama-sauce
Enye yezindlela ezisheshayo zokwenza imifino isuke ekubeni yinkimbinkimbi iye ekubeni yinto engenakuphikiswa ukusebenza ama-dressing, ama-marinade kanye nama-sauce ahambisana nawoAkukhona ukufihla imifino, kodwa kumayelana nokuthuthukisa ukunambitheka kwayo nokuyinika izici ezithakazelisayo.
Cabanga ngemifino yakho njengesaladi: uwoyela omuhle, uviniga omnandi noma ukukhanywa kwelamula, usawoti omncane, kanye namakhambi amasha kwenza izimanga. Ungalungisa ama-vinaigrette ayisisekelo noma ayinkimbinkimbi kakhulu nesinaphi, uju, isosi yesoya noma iyogathi, kuye ngokuthi yini oyithandayo.
Ukuyifafaza imifino ngaphambi kokuyipheka nakho kwenza umehluko omkhulu. Isibonelo esilula: hlanganisa amafutha omnqumo, uviniga noma ujusi kalamula, amakhambi omisiwe, ugalikhi oqoshiwe kanye nezinongobese uvumela i-zucchini, i-eggplant, amakhowe noma upelepele kuhlale lapho okungenani imizuzu engama-30 ngaphambi kokuzithosa noma ukuzithosa.
Amasosi ahambisanayo angenye iphuzu elibalulekile: a isosi ye-yogurt enamakhambi Uma ubhaka izaqathi ezibhakiwe, ukhilimu we-avocado ohambisana ne-crudités, noma i-vinaigrette ye-balsamic elula ukuze uthole ubhontshisi oluhlaza, lokhu kwenza isidlo sibe ngcono kakhulu ngaphandle kokwenza impilo yakho ibe nzima.
Ungakhohlwa ukuthinta kokuqeda ngaphambi nje kokuphakela: a ukucindezelwa kwejusi likalamula noma uviniga phezu kwesipinashi esithosiweUkufafaza ushizi weParmesan phezu kwe-asparagus ebhakiwe, noma amaconsi ambalwa amafutha omnqumo amahle phezu kwe-broccoli ephekiwe. Lena imininingwane emincane eyenza umehluko omkhulu emphumeleni wokugcina.
Imibono yokufaka imifino eminingi ohlelweni lwakho lwansuku zonke
Uma ukuthola kunzima ukufaka imifino ekudleni kwakho noma ukhathala ukuyidla ngendlela efanayo ngaso sonke isikhathi, into engcono kakhulu ongayenza “zifihle” noma uzihlanganise namalungiselelo avamile lokho osuvele ukuthandile. Ngaleyo ndlela uyajwayela kancane kancane ngaphandle kokuqaphela.
Isu elisebenza kahle kakhulu ukuzihlanganisa okusanhlamvu kanye nesitashi ovame ukudlaFaka izaqathi ezigayiwe, i-zucchini, noma i-broccoli ezitsheni zakho ze-pasta, ilayisi, noma amazambane. Inhlanganisela "eyaziwayo neyaziwayo ongayazi" isebenza kahle kakhulu: ilayisi elinsundu ne-squash, i-macaroni ne-tomato sauce kanye nemifino eqoshiwe, amazambane abhakiwe nopelepele no-anyanisi.
Omunye umqondo uwukubafaka ku- ukugcwaliswa kanye nezingxube: amaphayi enyama amnandi ane-carrot egayiwe kanye ne-zucchini, ama-empanada ane-lentile kanye nemifino eqoshiwe, noma ama-meatball lapho ingxenye yenyama ithathelwa indawo yi-eggplant noma amakhowe, aqoshiwe noma achotshoziwe kahle.
Amasosi ayiqhinga elingenakugwenywa: ungawafaka kusosi katamatisi owenziwe ekhaya u-anyanisi, isanqante, i-zucchini kanye nopelepele Ziqotshwe kahle noma zicutshungulwe. Ziphekwa kanye notamatisi futhi azibonakali kalula, kodwa umphumela uba isosi ecebile kakhulu nenempilo, njengaleyo eyayisetshenziswa ogogo bethu.
Nabo basebenza kahle kakhulu amalungiselelo amnandi anemifinoAmakhekhe e-carrot, ama-tart e-pumpkin, noma i-blinis (ama-pancake amancane) ane-eggplant noma i-pumpkin puree. Ukunambitheka kwemifino kuncane kakhulu, futhi okubaluleke kakhulu ukuthungwa okunamanzi kanye nobumnandi bemvelo, ikakhulukazi uma usebenzisa izinongo ezifana nesinamoni noma i-vanilla.
Iresiphi 1: Ikhekhe Lekharothi (Ikhekhe Lekharothi Elinempilo)
Le nguqulo elula yekhekhe likakaroti elijwayelekile ilungele ukufaka imifino eminingi ekubhakeni kwakho kwansuku zonke. Limanzi, linephunga elimnandi, futhi Kufanelekela labo abafuna ukubheka ukudla kwabo okunama-calories. ngaphandle kokuyeka ubumnandi bocezu lwekhekhe.
Ukuze uthole isikhunta esingaba ngu-18 cm uzodinga izaqathi ezibilisiwe kanye nezaqathi ezigayiwe kahleAmaqanda, ama-oats aqoshiwe, ufulawa kakolweni ophelele, i-baking powder, i-vanilla extract, i-sweetener ewuketshezi efanelekela ukubhaka, ushizi okhilimu onamafutha aphansi, kanye nama-walnuts. Inhlanganisela yezaqathi eziphekiwe nezigayiwe inezela umswakama kanye nokuthungwa.
Isisekelo siqukethe ukucubungula amaqanda ngesanqante esibilisiwe, i-oats, i-vanilla extract, kanye ne-sweetener kuze kutholakale ingxube efanayo. Bese idluliselwa esitsheni bese isanqante esigayiwe esiluhlaza, okuzoyinika ukuthungwa okuhle kwe-fiber.
Okulandelayo, engeza ufulawa we-wholemeal oxutshwe ne-baking powder kancane kancane, uwugoqe kancane. Gcoba ithini lekhekhe elingu-18cm (usayizi ubalulekile ekhekheni elide) bese ubhaka ku-180°C imizuzu engama-40, noma upheke ebhodweni phezu komlilo ophansi kakhulu imizuzu engaba ngu-45.
Uma sepholile, vala nge ushizi osakazekayo ongenamafutha omnandi kancane Iqediwe ngama-walnuts aqoshiwe afafazwe phezulu. Umphumela uba ikhekhe elimanzi, elimnandi, neligcwele izaqathi, elifanele itiye lasekuseni noma lantambama.
Iresiphi 2: I-Fatay nelayisi, amalentili nemifino
Lawa ma-fatay ayinguqulo elula, esekelwe ezitshalweni yama-empanada akudala, ahlanganisa okusanhlamvu, ubhontshisi kanye nemifino kugcwele okumnandi futhi okunomsoco kakhulu. Kuhle kakhulu ukukudla ebhokisini lesidlo sasemini noma isidlo sakusihlwa esiphelele.
Inhlama yenziwe ngofulawa kakolweni ophelele, imvubelo entsha, amanzi, nosawoti. Kukhiwa umthombo ngofulawa, usawoti ubekwa ngaphandle, bese kuthi phakathi nendawo kuthelwe amanzi afudumele, kuncibilikiswe imvubelo. Ixutshwa kusukela ngaphakathi kuze kutholakale ibhola elibushelelezi lenhlama, elibe selishiywa liphumule. Yivumele iphumule imbozwe endaweni efudumele cishe imizuzu eyi-30.
Okwamanje, ukugcwaliswa sekulungisiwe: kushiywe ukuze kucwiliswe irayisi elinsundu kanye ne-lentile Ngemva kwamahora angaba ngu-4, khipha amanzi bese upheka emanzini amaningi kuze kube yilapho uthambile. Okwamanje, pheka u-anyanisi oqoshiwe bese, uma usuphekiwe, uhlanganise nelayisi eliphekiwe kanye ne-lentile, isanqante esigayiwe, u-anyanisi oqoshiwe, utamatisi oqoshiwe kahle, kanye noshizi oqoshiwe.
Faka usawoti, upelepele, i-cumin, noma ezinye izinongo ozithandayo ukuze unambitheke. Bese ukhipha inhlama, uyihlukanise ibe amabhola amancane, bese uwagoqa abe ama-disc amancane. Beka ingxenye yokugcwalisa phakathi kwe-disc ngayinye bese uyivala ukuze yakhe... ukugoqwa kwe-fatay yakudalaukuvala izinhlangothi ngamanzi amancane.
Zibeke ethreyini yokubhaka enganamatheli bese ubhaka ku-180°C cishe imizuzu engama-30, kuze kube yilapho ikhekhe seliphekiwe futhi linombala ophuzi kancane. Uzothola ama-empanada amnandi, agcwele imifino futhi anomthombo omuhle wamaprotheni asekelwe ezitshalweni.
Iresiphi 3: I-Eggplant Blinis
Ama-blini e-eggplant ayindlela yokuqala kakhulu futhi elula yokwenza kanjalo Faka le mifino kumenyu ngaphandle kokuthi ibonakale kakhulu.Zisebenza njengama-pancake amancane anomnandi ongawaphakela noshizi, utamatisi, noma yini oyithandayo.
Ukuze uzenze uzodinga iqanda, ufulawa (ufulawa ophelele noma yini onayo), i-baking powder, usawoti, upelepele, i-nutmeg kanye i-puree ye-eggplant eyosiweOkokuqala, sika isitshalo seqanda phakathi bese usibhaka usike eceleni size sithambe. Bese ukhipha inyama ngesipuni.
Zonke izithako ziyacutshungulwa noma zihlanganiswe ndawonye: iqanda, i-eggplant puree, ufulawa, izinongo, kanye ne-baking powder, kuze kube yilapho kutholakala ingxube ebushelelezi efana ne-pancake batter. Inani elincane lamafutha liyashiswa epanini elinganamatheli, bese kwakheka ama-blini amancane.
Uma kwakheka amabhamuza amancane ebusweni be-blini ngayinye, waphendule bese uwashiya Pheka ngakolunye uhlangothi kuze kube nsundu ngegolideZiphakelwa noshizi omusha ongenamafutha amaningi, izingcezu zikatamatisi kanye ne-oregano encane, yize zingafakwa nezinye izithako eziningi.
Zilungele isidlo sakusihlwa esilula, i-brunch noma ngisho nesidlo sokudla esihlukile, futhi ziyindlela enhle yokwethula ama-eggplant amaningi ekudleni komndeni wonke.
Iresiphi 4: Ama-pizza amancane anesisekelo se-cauliflower noma i-broccoli
Lawa ma-pizza amancane afanele labo abafuna ukunciphisa ufulawa ocolisisiwe noma nje yidla imifino eminingi ngendlela ejabulisayoInhlama yenziwe nge-cauliflower eqoshiwe noma i-broccoli, i-oats kanye noshizi oqoshiwe, ngakho-ke isisekelo cishe sisekelwe emifinweni kuphela.
Kuma-pizza amancane ayisithupha (iziphako ezimbili) sebenzisa i-cauliflower noma i-broccoli florets ehlanziwe kahle, iqanda elilodwa, i-oats, ushizi oqoshiwe, igalikhi, usawoti, upelepele, kanye nengxenye encane ye- isosi kashizi olula kanye notamatisi Ukuze ungeze: Hlanganisa i-cauliflower noma i-broccoli neqanda, igalikhi, kanye nezinongo uze uthole i-paste.
Le nhlanganisela idluliselwa esitsheni bese ixutshwa ne-oats kanye noshizi oqoshiwe kuze kube yilapho kwakheka inhlama elawulekayo. Izinqwaba eziyisithupha ezincane zenhlama zifakwa ethreyini yokubhaka egcwele iphepha lesikhumba eligcotshwe ngamafutha noma umata we-silicone, bese kusetshenziswa isipuni, Ziyisicaba, zizenze zibe yindilinga..
Bhaka ku-160°C (325°F) cishe imizuzu engama-60, kuze kube yilapho isisekelo sesiphekiwe futhi sinombala wegolide. Phatha ngokucophelela, njengoba inhlama ibuthakathaka kakhulu kuneyofulawa. Uma isibhakiwe, faka isosi katamatisi, ushizi, kanye nezinto ozikhethile, bese uyipheka imizuzu embalwa kuze kube nsundu wegolide.
Umphumela uba ama-pizza amancane amnandi anoqweqwe olusekelwe ezitshalweni oluthandwa yizingane kanye nabantu abadala. Qaphela nje lapho uphatha inhlama, ngoba ingadabuka uma uyiphatha kabi.
Indlela yokwenza imifino yakho ikhange kakhulu emndenini wonke
Ngaphandle kwezindlela zokupheka ezithile, kunezindlela eziningi ezijwayelekile ezisiza Umndeni wonke udla imifino eminingi ngaphandle kokukhononda.Kumayelana nokwengeza ukunambitheka, ukudlala ngezindwangu, nokuziveza ngendlela ekhangayo.
Qala noma nini lapho ungakwazi khona ukusebenzisa imikhiqizo yesizini futhi entsha ngangokunokwenzekaImifino esanda kuvunwa inokunambitheka okungcono, iphunga, kanye nokuthungwa kunaleyo egcinwe amasonto noma evela ezindaweni zokugcina izithombo ezikude. Lo mehluko ubonakala kakhulu epuletini.
Ungayeki usawoti, kodwa sebenzisa ngokuhlakanipha: wengeze kancane kancane, cindezela kancane kancaneKuthuthukisa ukunambitheka ngaphandle kokukwenza ube namandla kakhulu. Usawoti usalokhu uyithuluzi eliyisisekelo lokwenza izitsha eziluhlaza zibe mnandi kakhulu.
Hlanganisa imifino ezinye izithako ezithandwa kakhulu ekhayaI-pasta enemibala, amaqanda aqhekeziwe, ushizi, ubhontshisi, inkukhu, inhlanzi, amantongomane, noma imbewu. Le nhlanganisela yokunambitheka okujwayelekile nemifino yenza ushintsho lube lula kakhulu, ikakhulukazi kwabancane.
Okokugcina, ungangabazi ukudala nokudlala lapho uphakela: izimo ezijabulisayo, imibala ehlukahlukene epuletini, ukuthungwa okuqinile, noma izithako ezimangazayo. Ukupheka imifino nakho kungaba yindlela yokwenza Jabulela ukupheka, ungalandeli nje iziqondiso ezinempilo.Futhi uma lokho kuphawuleka, kusakazeka etafuleni.
Ngamaqhinga ambalwa okupheka, izinongo ezinhle, amasu anjengokupheka ngomusi, ukuthosa, noma ukubhaka, kanye nezindlela zokupheka zokudala ezifana nama-tarts, ama-pie, ama-blini, noma ama-pizza amancane, kulula ukuguqula imifino esitsheni "esifanele sibe naso" ibe yinto oyifisayo ngempela. Ekugcineni, kumayelana nokuphatha lezi zithako ngokucophelela, ukukhetha imikhiqizo emisha, nokufunda ukudlala ngezinongo, ukuthungwa, kanye nezethulo ukuze yonke isidlo esiluhlaza sibe yinto ejabulisayo. kulula, okunomsoco futhi, ngaphezu kwakho konke, okumnandi.