Wadannan Salatin Wake Zasu Taimaka muku Cimma Burin Ku na Protein Ba Nama ba

Wadatacce

• Calypso Bean Salatin tare da Pesto
• Salatin wake na cranberry tare da lemun tsami da zaituni
• Masara Mai Dadi da Farin Wake Succotash
• Bita don

Lokacin da kuke son abinci mai daɗi, mai gamsarwa lokacin zafi wanda ke da iska don jefa tare, wake yana nan a gare ku. "Suna bayar da nau'o'in dadin dandano da laushi iri-iri kuma suna iya tafiya ta hanyoyi da yawa - zafi, sanyi, wadata da ta'aziyya, ko kyau da kuma ladabi," in ji Christopher House, shugaba a Cal-a-Vie health spa a Kudancin California.

Kuma amfanin jikin wake yana da ƙarfi. "Cunshe da furotin da fiber mai narkewa, wake yana inganta narkewa kuma yana ci gaba da sha'awar," in ji Kara Ludlow, R.D.N., masanin abinci mai gina jiki mai rijista a California. Bugu da ƙari, an ɗora wa wake da sinadarai masu mahimmanci, ciki har da zinc, ma'adinan da ke tallafawa tsarin garkuwar jiki, da baƙin ƙarfe, ma'adinan da ake amfani da su don yin sunadaran da ke cikin jajayen ƙwayoyin jini masu ɗaukar oxygen a cikin jiki. Misali: Rabin kofin kofi na farin wake, alal misali, ya ƙunshi gram 8 na furotin, giram 5 na fiber, miligram 3.2 na baƙin ƙarfe (kusan kashi 18 na RDA), da milligram 1 na zinc (kusan kashi 13 na RDA), bisa ga USDA.

A cikin watanni na bazara, kodayake, abu na ƙarshe da zaku so shine bututun zafi na barkono. Don kawar da yunwar ku kuma ku ci waɗannan mahimman abubuwan gina jiki, yi ɗaya daga cikin salatin wake na House. Amince, suna cike da ƙanshi, mai sauƙin yi, kuma ba zai sa ku gumi ba. (Mai alaƙa: Yadda ake dafa wake Don haka A gaskiya Ku ɗanɗani Mai kyau)

Calypso Bean Salatin tare da Pesto

Hidima: 4

Sinadaran

• 2 quart ruwa
• Busasshen wake 2 kofuna, ana jiƙa dare ɗaya
• 1 karas, a yanka a cikin manyan dice
• 1 seleri stalk, a yanka a cikin manyan dice
• 1/2 albasa, a yanka a manyan dice
• Kosher gishiri
• Man zaitun 2 na karin budurwa
• 1/2 kofin kantin sayar da basil pesto

Hanyoyi

1. A cikin saucepan matsakaici, kawo 2 qt. ruwa; 2 kofuna waɗanda busasshen wake calypso, jiƙa cikin dare; 1 karas, a yanka ta manyan dice; 1 seleri stalk, a yanka a cikin manyan dice; 1/2 albasa, a yanka a cikin manyan dice; da gishiri kosher zuwa tafasa.
2. Rage zafi zuwa tafasa, kuma dafa wake har sai yayi laushi, kamar 1 hr. Tace wake, watsar da kayan lambu; bari yayi sanyi.
3. A cikin kwanon rufi mai matsakaici, zafi 2 Tbsp. man zaitun na budurwowi sama da sama. Ƙara wake, da kuma dafa har sai na waje ya yi kullu. Gasa tare da 1/2 kofin kantin sayar da siyayyar basil pesto. Ku bauta wa dumi ko a zafin jiki.

(Makale tare da ragowar pesto? Yi amfani da shi a cikin girke-girke ƙwai pesto da TikTok ya yarda da shi.)

Salatin wake na cranberry tare da lemun tsami da zaituni

Hidima: 4

Sinadaran

• 2 lita na ruwa
• Kofuna 2 sabo ko busassun wake cranberry
• 1 karas, a yanka a cikin manyan dice
• 1 seleri stalk, a yanka a cikin manyan dice
• 1/2 albasa, a yanka a cikin manyan dice
• Kosher gishiri
• 1/4 kofin man zaitun
• Lemo 1, a yanka a cikin kwata
• 1/2 kofin yankakken yankakken faski
• 1/2 kofin nicoise zaituni, pitted
• 1 tablespoon karin-budurwa man zaitun
• Manchego cuku

Hanyoyi

1. A cikin saucepan matsakaici, kawo 2 qt. ruwa; 2 kofuna waɗanda sabo ne ko busassun wake cranberry; 1 karas, a yanka a cikin manyan dice; 1 seleri stalk, a yanka a cikin manyan dice; 1/2 albasa, a yanka ta manyan dice; da gishiri kosher zuwa tafasa. Rage zafi, kuma simmer har sai wake ya yi laushi, 25 min.
2. Drain wake, watsar da kayan lambu. Sanya wake a cikin kwano mai matsakaici. A cikin karamin tukunya, ƙara 1/4 kofin man inabi da lemun tsami 1, a yanka a cikin kwata. Simmer a kan zafi kadan na minti 20.
3. Cire lemun tsami, kuma a yanka a kananan ƙananan; ƙara da wake. Add 1/2 kofin wajen yankakken faski; 1/2 kofin nicoise zaitun, pitted; kuma 1 Tbsp. man zaitun marar budurci. Jira da kakar tare da gishiri da barkono. Yi ado tare da cuku Manchego grated idan ana so.

(Mai Alaƙa: Recipes Salatin bazara wanda bai ƙunshi letas ba)

Masara Mai Dadi da Farin Wake Succotash

Hidima: 4

Sinadaran

• 2 tablespoon karin-budurwa man zaitun
• 1/4 kofin yankakken albasa
• 1 kofin masara (fari da rawaya)
• 1/2 kofin ciwon sukari
• 3/4 kofin gwangwani farin wake
• 1 1/2 teaspoon gishiri kosher
• 1/2 teaspoon baki barkono
• 1 teaspoon man shanu marar madara (kamar Balance na Duniya, Sayi shi, $ 4, amazon.com) ko man shanu marar yau da kullun
• 1/2 kofin rabin ceri tumatir
• Basil
• Chervil

Hanyoyi

1. Zafi 2 Tbsp. man zaitun mai girma-budurwa akan ƙasa a cikin kwanon frying matsakaici mara tsayi. Cook 1/4 kofin albasa da aka yanka da masara 1 (fari da rawaya) na mintina 5. (Kada masarar ba ta da launi.)
2. Ƙara 1/2 kofin ciwon sukari mai tsami; 3/4 kofin gwangwani farin wake; 1 1/2 tsp. gishiri kosher; kuma 1/2 tsp. barkono baƙar fata. Ƙara zafi zuwa sama, kuma dafa, kimanin 1 min.
3. Ƙara 1 tsp. man shanu marar madara ko man shanu marar yau da kullum. Ƙara 1/2 kofin tumatir ceri halved, jefa sauri; cire daga zafi. Yi ado tare da basil da chervil.

Mujallar Shape, fitowar Yuni 2021

Bita don