Yadda ake cin gindi da ganyaye

Wadatacce

• 1. Gwanin Karas da Gwanin Gwoza
• 2. Miyan kabewa tare da bawo
• 3. Gurasa daga Tushe da Ganyen
• 4. Chuchu Bark Gasa
• 5. Carrot Bran Noodles

Theungiyoyi, ganyaye da bawo na kayan lambu suna da wadataccen abinci irin su bitamin C, folic acid, baƙin ƙarfe, alli da antioxidants, kuma ana iya amfani da su a matsayin ƙawaye don ƙara darajar abinci mai gina jiki da kuma hana cututtuka irin su kansar, atherosclerosis, maƙarƙashiya har ma da saurin tsufa.

Za'a iya amfani da sassan kayan lambu wadanda yawanci aka jefa su cikin kwandon shara don ƙara girke-girke kamar su miya, farofas, salads da pancakes. Bugu da kari, cikakken amfani da abinci na taimakawa wajen rage barnata da kuma bayar da gudummawa wajen kare muhalli.

Anan ga girke-girke 5 masu sauƙi da na gina jiki ta amfani da sanduna, ganye da bawon abinci.

1. Gwanin Karas da Gwanin Gwoza

Sinadaran:

• 1 gwoza reshe
• ganyen karas
• 120 ml na ruwan inabi duka
• 2 tablespoons launin ruwan kasa sukari
• 1 teaspoon na vanilla ainihin
• 1 kwai
• 1 kopin garin alkama duka
• Cokali 1 cike da man zaitun
• 1 teaspoon miyan burodi

Yanayin shiri:

Duka duka abubuwan da ke cikin mahaɗin, ban da gari da yisti. A cikin akwati daban sanya ruwa, ƙara gari da yisti, haɗuwa sosai har sai ya yi laushi. Sanya a cikin kwanon ruɓaɓɓen greased kuma sanya shi a cikin tanda mai tsaka-tsaka na kimanin minti 20.

2. Miyan kabewa tare da bawo

Sinadaran:

• Kofuna 2 da 1/2 na cikakkun shayi kabewa
• Kofunan shayi guda 4 na ruwa
• Cokali 4 na shinkafa
• 2 kofuna 2 na madara shayi
• 3/4 kofin shayi albasa
• 1 tablespoon na man shanu ko man zaitun
• Gishiri, tafarnuwa, barkono da kore wari don dandana

Yanayin shiri:
Cook da kabewa tare da bawo a cikin ruwa har sai m. Ara shinkafa a bar har sai ruwan yayi laushi ya bushe. Ki daka kabewa, shinkafa, madara, albasa da man shanu a cikin injin markade, sannan ki kawo shi a wuta har sai ya yi kauri. Lokacin dandano.

3. Gurasa daga Tushe da Ganyen

Sinadaran:

• 2 kofuna waɗanda yankakken ganye da sanduna (yi amfani da broccoli ko alayyafo, gwoza ko ganyen leek)
• 3 tablespoons na man zaitun
• 1 kwai
• 1 tablespoon launin ruwan kasa sukari
• 1 teaspoon gishiri
• 2e 1/2 kofuna waɗanda garin alkama duka
• 2 kofuna na alkama gari
• 1 ambulan na yisti na nazarin halittu kai tsaye

Yanayin shiri:

Cook da tushe da ganye a cikin ruwa har sai m. Lambatu da ajiye ruwan dafa abinci. Buga ganye da tushe a cikin abin haɗawa tare da kofi 1 na ruwan dafa abinci. Oilara mai, kwai, sukari da gishiri a daka shi har sai ya yi laushi. Sanya fulawar da yisti a cikin babban kwano sai a gauraya, sannan sai a gauraya ganyen ganyaye da mai tushe, ana motsawa sosai har sai ya samar da kwallon.

Kullu kullu na minti 5 zuwa 10 har sai ya fito daga hannaye. A hankali ƙara gari idan ya cancanta. Ki rufe kullu ki barshi ya huta na tsawan awa 1 ko har sai ya ninka girmansa. Siffar kullu a cikin siffar da ake so kuma sanya shi a cikin wani nau'in mai, sake barin shi ya tashi har sai ya ninka girmansa. Bayan haka, gasa a cikin tanda mai zafi a 200ºC na mintina 30 zuwa 40, ko kuma har sai gurasar ta yi ƙarfi kuma ta zinariya.

4. Chuchu Bark Gasa

Sinadaran:

• Kofuna 3 na kwalliyar kwalliya an wanke, yankakken kuma dafa shi
• 1 kofin burodin da aka saka cikin madara
• 2 tablespoons na grated cuku
• 1 kananan albasa, yankakken
• 1 tablespoon na man zaitun
• 2 kwai da aka doke
• Green wari da gishiri dandana

Yanayin shiri:

Doke kwalliyar daɗaɗa da aka dafa a cikin injin haɗawa. A cikin kwano, haɗa bawo da sauran kayan. Bayan haka, ɗauka don gasa a cikin pyrex mai daɗi, a cikin tanda matsakaici, har sai cuku ya narke. Ku bauta wa zafi.

5. Carrot Bran Noodles

• 1 kananan albasa, yankakken
• 6 tafarnuwa
• 2 kofuna waɗanda aka ɗora ruwa a ciki
• 1 kofin rassan karas
• Nutmeg da gishiri dan dandano
• Kofuna 2 da 1/2 na taliya

Yanayin shiri:

A cikin tukunyar, a yanka albasa da tafarnuwa har sai ya zama zinariya. Stalkara sandunan ruwa da rassan karas ɗin kuma ci gaba da yalwa. Kaba da garin goro da gishiri dan dandano. Yi amfani da stew a matsayin miya don dafa taliya. Idan ana so, ƙara naman sa da cuku cuku.

Duba bidiyo mai zuwa ka ga wasu girke-girke don kauce wa ɓarnar abinci: