Ukubuya eholidini, ukufika ekhaya ukhathele emsebenzini, noma ukufika ngeSonto ebusuku uthole isiqandisi sakho singenalutho kuyinto evamile kakhulu kunalokho ongase ukucabange. Ngaphambi koku-oda ukudla okudliwayo, kufanelekile ukubheka ekhabetheni lakho bese ucabanga ngokuthula: cishe njalo kukhona ongakudla. isithako esithile esikhohliwe okungaguqulwa kube isidlo sakusihlwa esihle, esishibhile nesinempilo kakhulu.
Kulesi sihloko uzothola iqoqo elihle lemibono yalezo zimo eziphuthumayo: izitsha ezine-pasta, amazambane, ilayisi, ubhontshisi, imifino, amaqanda, ukudla okusemathinini, noma okusele. Zonke izindlela zokupheka zenzelwe ukuba... okusheshayo, okulula futhi okuthuthukisiweNjengoba kunezithako ezimbalwa nje futhi kungekho zindlela eziyinkimbinkimbi, umqondo uwukuthi ungapheka into emnandi ngisho noma kubonakala sengathi "awunalutho efrijini."
1. I-pasta yokusindisa impilo: i-macaroni enebhekoni noma inkukhu
I-pasta eyomisiwe iyinto evamile yokudla okuphekiwe okuhlala kukuhle ukuba nayo, njengasezindleleni zokupheka I-Tagliatelle enenyama kanye ne-eggplantNgephakethe le-macaroni noma i-spaghetti kanye nenyama esele, ungalungisa ukudla okuphelele ngaphansi kwesigamu sehora. Isihluthulelo lapha ukulungiselela i- Isosi esheshayo enebhekoni noma inkukhu kanye notamatisi omncane.
Izithako eziyinkomba Ukuze uthole ukudla okuningi: cishe amagremu ayi-100 e-pasta emfushane noma ende, cishe amagremu angama-70 e-bacon strips noma inkukhu eqoshiwe, uhhafu ka-anyanisi, izipuni ezimbalwa zesoso likatamatisi noma utamatisi othosiwe, usawoti, kanye namafutha omnqumo amancane. Uma ungenawo utamatisi, akunankinga: u-anyanisi oqoshiwe kanye ne-bacon kwenza kube nokunambitheka okuhle.
Ukuze uyilungiselele, bilisa amanzi ngosawoti kanye namafutha amancane, bese upheka i-pasta ngokwemiyalelo yephakheji. Okwamanje, pheka u-anyanisi oqoshiwe epanini emlilweni ophansi cishe imizuzu engu-8-10, kuze kube yilapho uthambile. ithambile futhi igolide kancaneFaka ubhekeni noma inkukhu esikiwe ibe yizicucu ezincane bese uvuselela kuze kuphekwe kahle.
Uma unesosi katamatisi, yifake epanini, uhlanganise ukuze uhlanganise ukunambitheka, bese ulungisa usawoti nopelepele. Okusele nje ukukhipha i-pasta, uyixube nesosi, bese uyiphakela. Uma ufuna ukuqeda isidlo, ungadlulisela konke esitsheni esingangeni kuhhavini, ufafaze ushizi, bese upheka imizuzu embalwa ukuze unikeze ukuqeda okunsundu ngegolide nokunama-bubble. ukuthinta okweqile ngenhla.
2. Isitsha esihle kakhulu: amazambane athosiwe enziwe ekhaya
Uma unemibono embalwa, amazambane avame ukuba usizo olukhulu. Ahlala isikhathi eside ngaphandle kwesiqandisi futhi ungalungisa konke kusukela kuma-tortilla kuya kulokhu ngawo. amazambane aqoshiwe akhilimu okuhambisana nenyama, inhlanzi noma ngisho namaqanda athosiwe noma athosiwe.
Ukuze uthole ubhatata olulula olucoliwe, uzodinga amazambane amancane amathathu, isipuni sebhotela, izipuni ezintathu kuya kwezine zobisi, isipuni sikasawoti, kanye nepelepele elincane. Uma ungenalo ibhotela, ungasebenzisa amafutha omnqumo amancane; uma ungenalo ubisi olusha, ubisi oluyimpuphu olulungisiwe noma ngisho nesoso nakho kuzosebenza.
Hluba amazambane, uwasike abe yizicucu ezincane, bese uwapheka ebhodweni elinamanzi anosawoti cishe imizuzu engama-20-25, aze athambe kakhulu. Wakhiphe amanzi bese uwahlikihla ngefoloko noma nge-potato ricer kuze kube bushelelezi. ukuthungwa okuhle nokulinganayoOkwamanje, fudumeza ibhotela nobisi ndawonye ekushiseni okuphansi.
Faka amazambane acutshunguliwe engxubeni yobisi nebhotela, lungisa usawoti, engeza upelepele ngokunambitha, bese uvuselela kahle uze ube ne-purée ebushelelezi. Uma ijiyile kakhulu, engeza ubisi oluthe xaxa; uma incane kakhulu, yivumele ipheke ekushiseni okuphansi imizuzu embalwa, uvuselela njalo.
3. Amathosti kashizi notamatisi anokunambitheka kwe-pizza
Uma unesinkwa (esisha noma esiqandisiwe), utamatisi ababili, kanye noshizi, ungahlanganisa uhlobo oluthile... ama-pizza amancane asheshayo abhakwe kuhhavini noma ezinye ushizi nama-toast amakhoweKuyisidlo sakusihlwa sangoLwesihlanu ebusuku esifanelekile lapho ungafuni ukwenza izinto zibe nzima kodwa ufuna okuthile okufudumele nokududuzayo.
Sika isinkwa bese ubeka izingcezu ephepheni lokubhaka. Beka ucezu ngalunye phezulu ngesilayi noma isinkwa esincane soshizi owuthandayo (i-mozzarella, eqoshiwe kancane, noma yini onayo) bese ufaka izingcezu ezincane zikatamatisi. Faka usawoti nopelepele, futhi uma unezimila ezinuka kamnandi njenge-oregano noma i-basil, zifafaze phezulu.
Bhaka ku-180°C (350°F) imizuzu engu-6-8, kuze kube yilapho ushizi uncibilika futhi isinkwa sibe nsundu ngegolide emaphethelweni. Ungasiqeda ngokufaka uwoyela we-olive ongeziwe noma uthele usawoti wolwandle. Ngezithako ezintathu eziyisisekelo, ungenza isidlo sakusihlwa esimnandi. okusheshayo kakhulu futhi okushibhile.
4. I-omelet yamakhowe ne-asparagus yasendle
Uma unamaqanda ekhaya, ingxenye yokudla isivele ihleliwe. I-omelet enhle ingafaka cishe noma yimuphi umifino ebilokhu ibolile esiqandisini. Inhlanganisela yamakhowe ne-asparagus yasendle yenza isidlo esimnandi kakhulu, njenge- amaqanda aqhekeziwe ane-asparagus yasendle kanye ne-ham, kodwa ungasebenzisa noma yimaphi amakhowe nemifino onayo.
Uzodinga amakhowe ambalwa (i-shiitake, inkinobho, noma ingxube), ama-asparagus spears ambalwa aluhlaza, iqanda elilodwa noma amabili kumuntu ngamunye, kanye ne-olive oil kanye nosawoti omncane. Geza imifino kahle, usike amakhowe, bese usika i-asparagus ibe yizicucu ezincane.
Faka konke epanini lokuthosa noma e-wok nge-oil fluff phezu kokushisa okuphakathi nendawo kuze kube nsundu ngegolide ngaphandle bese kuba mnene ngaphakathi. Shaya amaqanda esitsheni ngosawoti omncane, fudumeza elinye ipani lokuthosa elinganamatheli ngamafutha amancane, bese uthela amaqanda ashayiwe.
Uma iqala ukunamathela, engeza amakhowe kanye ne-asparagus phakathi nendawo bese ugoqa i-tortilla. Yivumele ipheke imizuzu embalwa ize ifinyelele esilinganisweni osifisayo. Kuyindlela eguquguqukayo kakhulu: ungangeza ushizi, izingcezu ze-ham, u-anyanisi noma eminye imifino okudingeka uyidle yonke.
5. I-pan ye-zucchini enoshizi ne-ham
Enye yezindlela ezinhle kakhulu zokusindisa impilo yesidlo sakusihlwa uma uphuthuma ukusebenzisa ipani lokuthosa. Nge-zucchini, ushizi, kanye ne-ham encane (noma okulinganayo), ungapheka uhlobo oluthile... i-stir-fry emnandi futhi eguquguqukayo kakhulu, ilungele ukudliwa njengoba injalo noma nesinkwa.
Sika i-zucchini ibe yincane kakhulu, cishe njenge-spaghetti. Yifake epanini elikhulu ngamafutha omnqumo amancane nosawoti ekushiseni okuphezulu kuze kube nsundu ngegolide kodwa isaqine kancane. Faka izingcezu ze-ham ye-Serrano, i-ham ephekiwe, noma inkukhu eqoshiwe esele, bese uyifudumeza isikhashana.
Faka ushizi owuthandayo, okungcono oncibilika kahle: lokhu kungaba ushizi oqoshiwe ocoliwe kancane, i-mozzarella, ushizi olula, olunamafutha amancane, noma okunye okusekelwe ezitshalweni uma ungadli ubisi. Vumela luncibilike kancane, ucime ukushisa, bese uvuselela ukuze uhlanganise konke kahle.
Uma ufuna ukwengeza ukunambitheka okwengeziwe, engeza upelepele omnyama omncane, amakhambi omisiwe, ama-chili flakes, noma i-lemon zest. Le recipe ivumela ukuhlukahluka okuningi: ungafaka i-zucchini esikhundleni sayo isitshalo seqanda, i-broccoli, amakhowe noma eminye imifino esezokonakala esiqandisini, noma ulungiselele i-puff pastry enoshizi, i-zucchini nama-walnuts.
6. I-Zucchini egcwele i-tuna nopelepele
Uma une-zucchini kanye nokudla okusemathinini, ukukufaka emanzini kuyindlela enhle yokusebenzisa lokho onakho ekhaya. Ngamathini amabili e-tuna, ucezu lwe-bell pepper, kanye no-anyanisi omncane, ungalungisa... I-zucchini egcwele, iwusizo kakhuluKodwa lo mbono uvumelana nezimo ngokuphelele.
Okokuqala, geza i-zucchini bese uyisika ibe yizicucu ezinkulu: kuqala ubude bayo, bese uyihlukanisa phakathi ukuze wenze izikebhe ezincane ezine. Zipheke emanzini anosawoti cishe imizuzu eyi-15, uzikhiphe amanzi, bese uzivumela ziphole kancane. Usebenzisa isipuni, susa uqweqwe phakathi nendawo, ulunqume lonke, bese ulubeka eceleni.
Faka upelepele obomvu oqoshiwe kanye no-anyanisi epanini bese ufaka uwoyela womnqumo. Uma sezithambile, engeza inyama ye-zucchini egciniwe, upheke imizuzu embalwa, bese ufaka i-tuna ekhishwe amanzi kahle kanye nezipuni ezimbalwa zesoso likatamatisi. Hlanganisa kuze kuhlangane kahle. ukugcwalisa okumanzi nokulinganayo.
Gcwalisa izikebhe ze-zucchini ngale ngxube. Uma uzibeka ushizi ogayiwe bese uzipheka imizuzu embalwa, zizoba mnandi nakakhulu. Ungasebenzisa futhi inkukhu esele, i-shrimp eqandisiwe, eminye imifino, noma ushizi esikhundleni se-tuna.
7. Ama-tacos enkukhu anempilo anamaqabunga e-lettuce
Uma unenkukhu eyosiwe noma eyosiwe esele, indlela ewusizo kakhulu yokuyisebenzisa kabusha ukuyiguqula ibe ama-tacos alula usebenzisa amaqabunga e-lettuce njengezinto zokusonga. Umphumela uba isidlo sakusihlwa esisha nesilula esilungele ukusetshenziswa kwezinsalela. inkukhu eshiywe kalula.
Sika inkukhu ngezandla zakho bese uyibeka eceleni. Sika u-anyanisi kanye nopelepele ababili (owodwa oluhlaza kanye nowodwa obomvu) bese upheka epanini ngamafutha omnqumo amancane nosawoti kuze kube yilapho kuthambile. Ngesikhathi bepheka, lungisa isosi yesitayela se-tzatziki ngokuxuba uhhafu wekhukhamba eligayiwe, i-yogurt engenalutho, i-clove yegalikhi egayiwe, usawoti, kanye ne-mint eqoshiwe.
Hlukanisa amaqabunga e-lettuce aphelele, uwageze, bese uwasula kahle. Gcwalisa iqabunga ngalinye ngopelepele, u-anyanisi, inkukhu, kanye nososo we-yogurt phezulu. Ungaphakela la ma-taco nge... izingcezu zikalamula ukucindezelwa ngaphambi nje kokudla, okunikeza ukuthinta okusha okumnandi kakhulu.
8. Isaladi yelayisi nelentili enososo weyogathi
Uma isiqandisi singenalutho kodwa unezimbotshana kanye nelayisi, isaladi efudumele iyindlela ephelele kakhulu. Ngokuxuba ilayisi eliphekiwe, amalentili aphekiwe, kanye nemifino embalwa eluhlaza, ungakha isidlo esanelisayo. olinganiselayo futhi osuthisayo.
Uzodinga izingxenye ezilinganayo zerayisi eliphekiwe kanye ne-lentile ephekiwe (cishe amagremu ayi-100 ngalinye), isanqante, ingxenye yesine yekhukhamba, ucezu oluncane luka-anyanisi obomvu, i-yogurt yemvelo, ukukhanywa kwejusi likalamula, isipuni sesinaphi, usawoti, upelepele, uwoyela womnqumo, kanye noshizi othambile oqoshiwe noma oqoshiwe. Uma unesinkwa esidala, lokho kusebenza kahle.
Epanini elinamafutha ashisayo, thosa izingcezu ezimbili zesinkwa kuze kube nsundu ngegolide; zivumele ziphole bese uzisika zibe ama-cubes. Endishini, hlanganisa i-yogurt, i-mustard, ijusi likalamula, usawoti, upelepele, noshizi oqoshiwe ukuze wenze i- isosi ye-yogurt ekhilimu.
Kwesinye isitsha esikhulu, hlanganisa irayisi nama-lentile, izaqathi eziqoshiwe kahle kanye nekhukhamba, u-anyanisi obomvu oqoshiwe kahle, kanye nesinkwa esithosiwe. Thela isosi phezulu bese uxuba konke ngobumnene. Le saladi ingaphakelwa ifudumele noma ibanda futhi isebenzisa kahle izinto ezilula zokudla okuphekiwe.
9. Faka i-empanada nge-sauce ye-Bolognese esele
Uma wake wenza i-pasta nge-Bolognese futhi ube nesoso esele, ungayilahli. Ngeshidi lenhlama (i-empanada noma i-puff pastry), ungazenzela i-pastry elula esebenza njenge... isidlo sakusihlwa esimangalisayo esisele futhi kungase kukukhuthaze ukuthi uzame abanye izindlela zokupheka ze-empanada.
Hlanza bese usika amakhowe, uwapheke epanini elinamafutha nosawoti aze akhiphe amanzi abe nsundu. Faka isosi ye-Bolognese onayo bese upheka imizuzu embalwa ukuze uvumele ukunambitheka kuhlangane.
Songa inhlama ekhawunteni bese uyisika phakathi. Beka ukugcwalisa engxenyeni eyodwa, ushiye umkhawulo ozungeze imiphetho, bese uyimboza ngenye ingxenye yenhlama. Vala imiphetho kahle ngokucindezela ngefoloko ukuze ukugcwalisa kungaphumi ngesikhathi sokubhaka.
Gcoba iqanda elishayiwe bese ubhaka ku-200°C (390°F) imizuzu engama-20, noma kuze kube nsundu ngegolide. Ngokuphazima kweso, uzoguqula okusele kube isidlo esimnandi. Kusha futhi kumnandi kakhulu.
10. Isitshalo seqanda, utamatisi kanye nepani lamaqanda
Enye indlela yokusebenzisa i-eggplant ebilokhu ikhula esiqandisini ukuyihlanganisa notamatisi neqanda epanini. Uma unesigamu se-eggplant, utamatisi ababili, namaqanda amabili, uzoba... isidlo esisodwa esiphelele kakhulu.
Sika uhhafu ka-anyanisi ube yimichilo emincane, ugeze i-eggplant bese uyisika, bese usika utamatisi. Faka u-anyanisi epanini elinamafutha kuze kube yilapho uthambile, uwususe bese uwubeka eceleni. Epanini elifanayo, pheka izingcezu ze-eggplant nhlangothi zombili kuze kube nsundu ngegolide.
Buyisela u-anyanisi epanini, engeza utamatisi oqoshiwe, ungeze usawoti, bese upheka ekushiseni okuphakathi nendawo cishe imizuzu emi-5-6, kuze kube yilapho utamatisi uthamba futhi wakhe isosi yasemaphandleni. Yenza imithombo emibili engxubeni yemifino bese uqhekeza iqanda ngalinye, ngosawoti omncane.
Mboza ipani bese uvumela amaqanda apheke ngendlela othanda ngayo. Ngemizuzu embalwa nje uzoba nesitsha samaqanda esisheshayo nesilula, esifanelekela ukucwilisa isinkwa nokusebenzisa okusele. imifino embalwa ekhululekile.
11. Ubhontshisi oluhlaza "isitayela se-pasta"
Uma unobhontshisi oluhlaza nokunye okuncane, ungakuguqula kube isidlo se-pasta esingelona iqiniso esivame ukuthandwa ngisho nakulabo abangewona abathandi bemifino. Umqondo uwukusika ubhontshisi ube yimichilo emincane kakhulu, njengama-noodle, bese uwahlanganisa ne- isosi elula katamatisi ne-tuna.
Geza ubhontshisi, unqume iziphetho, bese uzisika zibe yimichilo emide, emincane. Zipheke emanzini amaningi anosawoti ngamafutha amancane kuze kube yilapho zithambile kodwa zisaqine kancane, bese uzikhipha kahle.
Ziphakele epuletini njenge-pasta bese ubeka isosi katamatisi phezulu (eyenziwe ekhaya noma ethengwe esitolo) kanye ne-tuna ekheniwe ekhishwe amanzi kahle. Ukuze uqede, ungafaka ama-capers kanye noshizi we-Parmesan oqoshiwe noma ophuciwe. Umphumela uba isidlo esimnandi. ilula kakhulu, iyashesha futhi iphelele okusekelwe emifinweni.
12. I-quiche elula yokuhlanza ifriji
I-Quiche iyindlovukazi yendlela ethi "Ngizofaka konke bese ngibona ukuthi kuzokwenzekani", yize ungakhetha futhi i-zucchini kanye ne-omelet yeshizi lika-EdamNgesisekelo se-pastry esifushane kanye nengxube yamaqanda, ukhilimu, noshizi, ungaphinda usebenzise noma yimiphi imifino esele, ama-cold cut, noma inyama onayo efrijini. Kuhle kokubili uma Ifriji yakho cishe ayinalutho. njengalapho ufuna ukuyishiya ihlanzekile.
Qala nge-pastry ye-shortcrust eyenziwe ngaphambilini. Ukuze ugcwalise, shaya noma yimiphi imifino onayo epanini elinamafutha: upelepele, i-zucchini, izaqathi eziqoshiwe, ngisho no-anyanisi noma amakhowe. Faka usawoti kanye nopelepele bese uvumela ukuthi kuphole kancane.
Esitsheni, hlanganisa ukhilimu onzima namaqanda ashayiwe, engeza ushizi oqoshiwe (isibonelo, iParmesan), i-ham ephekiwe eqoshiwe, kanye nemifino ethosiwe. Faka ama-chives aqoshiwe uma unawo bese uvuselela kahle kuze kube bushelelezi. ingxube efanayo.
Yelula i-pastry ye-shortcrust, uyibeke ethini elithambile, uhlabe isisekelo ngefoloko, bese uthela ukugcwalisa. Cindezela imiphetho ngaphakathi, ugcobe ukhilimu omncane, bese ubhaka ku-180°C (350°F) cishe imizuzu engama-40, kuze kube yilapho iqine futhi inombala onsundu ngegolide. Ingaphakelwa ishisa, ifudumele, noma ibanda.
13. Isuphu yegalikhi yase-Andalusia (isobho lekati)
Ngezinsuku ezibandayo noma lapho udinga okuthile okududuzayo kakhulu ngezithako ezimbalwa, i-"sopa de gato" (isobho lekati) yesitayela sase-Andalusia iyamangalisa. Udinga isinkwa kuphela, imifino eyisisekelo, nomhluzi (noma amanzi ane-cube yesitoko), kanye neqanda elilodwa noma ngaphezulu. Isibonelo esiphelele se... ikhishi elithobekile elinobuhlakani.
Sika u-anyanisi, ugalikhi, kanye nopelepele (oluhlaza okotshani nobomvu), bese usike utamatisi abambalwa. Qala ngokushisa u-anyanisi, ugalikhi, kanye nopelepele ngamafutha amancane nosawoti kuze kube yilapho uthambile. Faka utamatisi bese upheka imizuzu embalwa kuze kube yilapho uqhekeka.
Thela umhluzi wenkukhu, wesobho, noma wemifino (noma amanzi uma ungenawo) bese ufaka isinkwa esidala esiqoshiwe. Vumela isinkwa sicwiliswe kahle bese ujiyisa isobho kancane. Uma sesihlangene kahle, engeza amaqanda: ungaqhekeza elilodwa noma amaningi ngqo ebhodweni.
Mboza bese uzivumela zihlale emlilweni womhluzi. Umphumela uba yisobho. kushibhile, kuyanelisa futhi kumnandi kakhulu, okusebenzisa isinkwa nemifino esele ngaphandle kwezinkinga.
14. Ukupheka ngaphandle: imibono yokuhlala noma ikhishi elincane
Kunezimo lapho inkinga ingekho nje ukuntuleka kwezithako, kodwa ukuntuleka kwesiqandisi. Ezindaweni zokuhlala zabafundi, ezifulethini ezihlanganyelwayo, noma emakamelweni aqashiwe, kuvame ukuba nesitofu sokungenisa esihlanganyelwe kuphela, futhi uma unenhlanhla, iketile kagesi. Kulezi zimo, isihluthulelo ukusebenzisa kahle lokho onakho. izithako ezingonakali kanye nemikhiqizo yefomethi encane.
Ukudla okufana ne-pasta, ilayisi, i-couscous, imifino eyomisiwe noma esemathinini, inhlanzi esemathinini (i-tuna, ama-sardine, i-mackerel), utamatisi osemathinini, ubisi oluyimpuphu, amantongomane, i-oats, isinkwa esiqoshiwe noma i-toast, kanye nezinongo kukuvumela ukuthi uqambe izitsha eziningi ngaphandle kokuziqandisa. Icebo ukuthenga amanani alungisiwe ukuze kungabikho okusele okusalayo okonakele.
Nge-kettle kagesi elula, ungalungisa ama-infusion, amasobho asheshayo, i-oatmeal eshisayo, i-couscous (efakwe amanzi abilayo), noma ngisho nokufaka amanzi kubhontshisi obuphekiwe ngaphambilini. Uma futhi une-pan noma i-pan yokuthosa evamile, amathuba ayanda nakakhulu: ama-stir-fries asheshayo emifino ekheniwe, ilayisi elithosiwe eliyisisekelo, amaqanda aqhekeziwe, noma ama-omelet alula anezithako ezimbalwa kakhulu.
Inketho enhle yalezi zimo ukusebenzisa ubisi oluyimpuphu Esikhundleni sobisi olusha, lungisa kuphela inani elidingekayo leresiphi (isibonelo, lama-pancake noma ushokoledi oshisayo). Ungasebenzisa futhi amabhodlela amancane anososo, amathini emifino angadingi ukuqandiswa uma evuliwe uma uwadla ngokushesha, kanye nokudla okugcina kahle ekamelweni lokushisa, njengo-anyanisi, ugalikhi, amazambane, noma i-squash encane.
15. Ukudla kwakusihlwa okusheshayo okunenyama, inhlanzi noma ezinye izindlela ezisekelwe ezitshalweni
Uma unenyama, inhlanzi, noma into ethatha indawo yezitshalo futhi ungafuni ukucabanga kakhulu ngezinto, ipani lokuthosa noma ihhavini kungasindisa usuku ngokushesha. Kunezindlela zokupheka eziningi, ezinesisekelo samaprotheni kanye nemifino embalwa, eziba... isidlo sakusihlwa esihle ngemizuzu eyi-15-25.
Isibonelo esisodwa yi-chicken ratatouille: kuhilela ukumboza isifuba senkukhu nge-mustard encane bese uyiphakela ngemifino eqoshiwe (i-zucchini, i-eggplant, utamatisi, upelepele) ebhakwa noma ephekiwe ndawonye. Umphumela uba isidlo esanelisayo kakhulu lapho inkukhu ihlala inamanzi ngenxa yemifino eminingi.
I-Salmon en papillote ingenye indlela elula kakhulu: beka ucezu lwe-salmon ku-aluminium foil kanye nemifino eqoshiwe (isanqante, i-leek, i-zucchini, njll.), uyifake izinongo, uyivale kahle iphakethe, bese ubhaka imizuzu embalwa. Uma uyivula, uthola inhlanzi. ithambile, inephunga elimnandi futhi ayinabala cisheEnye indlela esheshayo iyindlela i-salmon ne-avocado toast.
Ungapheka futhi i-cuttlefish eyosiwe nge-aioli encane, ama-fillet e-seitan ku-pepper sauce (ukuze uthole imifino), noma inkukhu efakwe ku-marinade nge-marinade esheshayo eyenziwe ekhaya. Kuzo zonke lezi zimo, ipani elishisayo elihle kanye nezinongo ezilula zamafutha, usawoti, izinongo, futhi ngezinye izikhathi iwayini noma umhluzi kwanele ukudala izitsha ezimnandi ngaphandle kwesidingo sezithako ezinhle.
16. Izitsha ezisheshayo ezinemifino njengento ebaluleke kakhulu
Uma ikhishi lakho ligcwele imifino futhi ungathandi isaladi yakudala, kunezindlela eziningi zokuyiguqula ibe izitsha ezifudumele neziduduzayo. Isibonelo, i-broccoli skillet enezinongo kanye nekakhukhunathi, i-zucchini noodle stir-fry neminye imifino, noma i-Mediterranean frittata egcwele imifino.
Epanini le-broccoli elinongwe kanye nelinongwe, ama-broccoli florets afakwa izinongo (njenge-curry, i-cumin, kanye ne-turmeric) bese kufakwa ubisi lwekakhukhunathi oluncane ukuze kwenziwe isosi ekhilimu. Kuyindlela elula kakhulu yokunikeza ukuthinta okungavamile nokuhlukile imifino yansuku zonke; enye inketho efanayo yi- I-broccoli namakhowe neqanda elibilisiwe.
Ama-noodle e-zucchini anemifino enziwa ngokusika i-zucchini ibe yimichilo emincane (nge-spiralizer noma ummese) bese uyithosa ngokushesha neminye imifino onayo: izaqathi, upelepele, u-anyanisi, amakhowe… Konke kuphekiwe futhi kunongwe nge-soy sauce, uwoyela we-sesame noma izinongo ozithandayo.
I-Mediterranean frittata uhlobo lwe-omelet ejiyile, ebhakwe kuhhavini egcwele imifino, ushizi, futhi, uma uthanda, inyama eyomisiwe noma inyama esele. Ngokuxubha amaqanda nganoma yini onayo (utamatisi owomiswe elangeni, isipinashi, i-zucchini, ama-olive, ushizi we-feta…) uzothola isidlo esiphelele kakhulu nesiguquguqukayo okuyinto efaneleka ngokulinganayo ukudliwa epuletini noma ngaphakathi kwesandwich.
17. Imibono nge-pasta, ilayisi, i-couscous kanye nezinye izinhlamvu
I-pasta, ilayisi, kanye ne-couscous kuyizinto eziyinhloko zasekhishini. Uma kuhlanganiswa nemifino embalwa, inyama, inhlanzi, noma ubhontshisi, kudala izindlela eziningi zokupheka uma ungenaso isikhathi. Ngaphezu kwalokho, zipheka ngokushesha futhi zivumela ukulawula ukudla okulula.
I-chicken curry ngemizuzu eyi-10 ingenzeka uma usika inkukhu ibe yizicucu ezincane, uyithose ishisa, bese ufaka ingxube yezinongo kanye nobisi lukakhukhunathi noma ukhilimu omncane. Uma iphakelwa nelayisi elimhlophe, iba yi-ayisikhilimu. isidlo esimnandi nesisheshayo lokho kuvumelana nalokho onakho epantry.
I-Couscous enenkukhu, i-squash emnandi nemuncu, kanye ne-spinach kungenye indlela enhle yokusebenzisa okusele: isebenzisa inkukhu eyosiwe esele, i-couscous ephekiwe kusengaphambili (evuselela amanzi ngemizuzu embalwa ngamanzi ashisayo), kanye nemifino eyosiwe. Izinongo ezifana ne-ras el hanout, i-cumin, noma i-sinamoni zengeza ukuthinta okungavamile ngomzamo omncane.
Ungalungisa futhi isaladi efudumele yommbila othosiwe kanye nenkukhu, usebenzisa inkukhu esele kanye nommbila omusha noma osemathinini, noma izinhlobo ezilula zama-tuna tacos, uhlanganise i-tuna nemifino eluhlaza noma ethosiwe kuma-tortilla kakolweni noma ommbila. Lena imibono ephelele yokusebenzisa okusele. izinsalela ezincane ezishiywe esiqandisini noma epantry.
Uma isikhathi sifushane futhi indlala ifika, lolu hlobo lwezindlela zokupheka lufakazela ukuthi kungenzeka ukudla kahle ngisho noma unesiqandisi esingenalutho noma ungenaso nhlobo isiqandisi. Kudinga nje ukubona kusengaphambili ngezinto eziyisisekelo ze-pantry, ukusebenzisa kahle okusele, nokusebenzisa umcabango omncane ukuguqula izithako ezine ezilula zibe izitsha eziduduzayo nezanelisayo eziphinde zonge isikhathi nemali.
