Hanyoyi 7 masu lafiya don shigar da dafa abinci na Gabas ta Tsakiya cikin Dakin girkin ku

Wadatacce

• Eggplant
• Pulses
• Ruman
• Pistachios
• Ruman Molasses
• Za’atar
• Harisa
• Bita don

Wataƙila kun riga kun ji daɗin abincin Gabas ta Tsakiya a wani lokaci ko wani (kamar hummus da falafel pita daga motar abinci ba za ku iya isa ba). Amma menene ya wuce waɗannan abinci na Gabas ta Tsakiya a ko'ina? Yanzu shine lokaci mafi kyau don ƙarin koyo: Abincin Gabas ta Tsakiya an sanya shi ɗayan mafi kyawun yanayin abinci na 2018 ta Duk Abincin. (BTW, abincin Gabas ta Tsakiya na iya zama sabon abincin Rum.) Sa'ar al'amarin shine, wataƙila kun riga kuna da wasu abubuwan da aka saba amfani da su ko kayan ƙanshi a cikin ɗakin girkin ku a yanzu, kuma kuna iya kama wasu a babban kanti na musamman ko ma a yankin ku kantin kayan miya.

Ga kadan daga cikin abincin Gabas ta Tsakiya masu dadi da ya kamata ku sani game da su:

Eggplant

Eggplant yana ba da gamsasshen nama mai gamsarwa da daidaituwa akan jita-jita na tushen tsire-tsire na Gabas ta Tsakiya, gami da tsoma kamar baba ghanoush da aka yi da tafarnuwa, lemo, tahini, da cumin. Bugu da ƙari, eggplant shine tushen fiber mai kyau kuma ya ƙunshi wasu bitamin da ma'adanai masu aiki da mata suke bukata, irin su folate da potassium. (Wani ra'ayin abinci mai daɗi: Vegan Eggplant Sloppy Joes don Abincin Abinci mara Lafiya)

Pulses

Pulses irin su busassun wake, lentil, da chickpeas sune kayan abinci na Gabas ta Tsakiya tun da yawancin jita-jita na gargajiya na tushen tsire-tsire ne. Lentils wani muhimmin sashi ne na shahararren abincin mujadara, wanda aka yi da lentil, shinkafa, albasa, da man zaitun. Kuma kaji (banda taka rawar gani a cikin masoyin ku falafel da hummus) su ne babban sinadari a cikin lablabi, stew na gargajiya da aka yi da tafarnuwa da cumin. (Duba: Abincin Abinci 6 Masu Lafiya waɗanda zasu Juya ku zuwa Pulses)

Ruman

Tare da launi ja mai launi mai ban sha'awa, rumman arils suna yin kyakkyawan ƙari ga kowane abincin Gabas ta Tsakiya. Har ila yau, rumman yana ƙara ƙoshin gamsarwa da fashewar juiciness a cikin jita -jita na gargajiya kamar salatin lentil ko kaza ko miyar rago. Ba a ma maganar ba, arils na rumman suna da kyakkyawan tushen fiber da bitamin C da K, kuma suna da kyakkyawan tushen potassium, folate, da jan karfe. (Gaskiya, sabon rumman yana da wuyar buɗewa. Ga yadda ake cin rumman ba tare da cutar da kanku ba).

Pistachios

'Yan asalin yankin, ana samun pistachios a yawancin kayan abinci na Gabas ta Tsakiya da kayan abinci irin su baklava na gargajiya, wanda aka yi da kullu na filo da zuma, ko maamoul, kuki mai cike da pistachio. Za ku kuma sami pistachios ana yafa masa a saman kayan abinci masu daɗi kamar pilaf shinkafa ko kaza mai yaji. Ko ana amfani da shi a cikin girke-girke mai daɗi ko mai daɗi, pistachios zai ba da sama da kashi 10 na ƙimar ku na yau da kullun don fiber da mahimman bitamin da ma'adanai kamar B6, thiamin, jan ƙarfe, da phosphorous, ba a ma maganar furotin da aka shuka da kitse. (Gano waɗannan ingantattun girke -girke na kayan zaki na pistachio don gamsar da haƙoran ku.)

Ruman Molasses

Tangy duk da haka mai wadatarwa da siye-haye, molasses na rumman kawai ruwan 'ya'yan rumman ne wanda aka rage zuwa madaidaicin daidaito-tunanin balsamic vinegar glaze. Wannan ƙorafin na Gabas ta Tsakiya yana taimakawa ƙara ɗanɗano da zurfi zuwa gasasshen kaji, kayan lambu, da nama kawai. Wataƙila mafi mashahuri girke-girke na molasses rumman shine muhammara, tsoma wanda zai iya maye gurbin halin tzatziki na yanzu. Anyi yaɗuwar yaji da goro, gasasshen barkono barkono, da molasses na pomegranate, kuma cikakke ne tare da toasted pita, gasasshen nama, da ganyayyun kayan lambu.

Za’atar

Za'atar ita ce cakuda kayan ƙanshi na Gabas ta Tsakiya wanda galibi ana yi da busasshen ganye kamar thyme, oregano, sumac, marjoram, toasted sesame tsaba, da gishiri, amma ainihin girke -girke ya bambanta dangane da yankin. Kuna iya tunanin za'atar kamar gishiri, mai inganta dandano wanda ke aiki da kyau tare da kowane nau'i. Yayyafa shi a cikin man zaitun don tsoma mai daɗi don pita ko burodi mai kauri, da amfani dashi a cikin sutura, shinkafa, salati, nama, da kayan lambu. (Masu Alaka: Lafiyayyan Exotic Recipes Anyi Tare da Haɗaɗɗen Kayan Yaki na Musamman)

Harisa

Asiya na iya samun sriracha, amma Gabas ta Tsakiya tana da salo daban -daban, mafi ƙarfi da ƙamshi don kawo zafi. Harissa shi ne irin barkono mai zafi da aka yi da gasasshen barkono ja, tafarnuwa, da kayan yaji kamar coriander da cumin. Yi amfani da harissa kamar yadda za ku yi kowane miya mai zafi - ƙara shi zuwa qwai, burgers, pizza, miya, gasasshen kayan lambu, kaza, ko taliya. Ka sani...komai. Kuma idan kana son samun karin maki a Gabas ta Tsakiya, yi amfani da harissa a cikin jita-jita na gargajiya irin su hummus, shakshuka (kwan tumatir tare da ƙwai masu ƙwai), ko a matsayin shafa don gasasshen nama. (Na gaba, gwada harissa a cikin wannan abincin kajin Moroccan tare da zaituni koren, chickpeas, da kale.)

Bita don