Yadda ake Dafa Masara A Kan Cob (Ƙarin Combos Dadi Mai Kyau da kuke Bukatar Gwada)

Wadatacce

• Me yasa Masara A Kan Cob ke Lafiya AF
• Yadda ake dafa Masara Akan Cob
• Dadi Masara A kan ƙanshin ƙamshi da toppings
• Bita don

Masara a kan cob kamar lafiyayyen gwarzo na BBQs na rani. Domin zaku iya jefa shi a kan gasa kuma ku ci shi da hannayenku, yana tafiya daidai da karnuka masu zafi, hamburgers, da sandwiches ice cream-amma yana ƙara wasu abubuwan da ake buƙata na abinci mai mahimmanci zuwa menu. Wannan baya nufin kana bukatar ka ci shi a fili, ko da yake. Anan, duba mafi kyawun hanyoyin dafa abinci, sama, da cin masara akan cob. (Kin yadda yake shiga cikin haƙoranku? Gwada waɗannan girke-girken masara-off-the-cob maimakon.)

Me yasa Masara A Kan Cob ke Lafiya AF

Babban kunun masara akan cob kawai yana da kimanin adadin kuzari 75 da kusan gram 4 na furotin-da, ton na fiber kowace hidima. "Masara cikakkiyar hatsi ce kuma tana ba da gram 4.6 na fiber a kowane kofi," in ji masanin abinci Christy Brissette, MS, RD "Fiber yana kiyaye ku na yau da kullun, yana taimakawa sarrafa sukari da matakan cholesterol, kuma zai iya taimaka muku sarrafa nauyin ku," (Duba Karin bayani akan Fa'idodin Fiber da ke Sa Yana da Muhimmanci.)

Kuma, godiya ga launin rawayarsa, kun san an cika ta da abubuwan gina jiki masu ƙarfin abinci mai gina jiki. Brissette ya ce "Masara kuma tana dauke da sinadarin antioxidants da ake kira carotenoids, musamman lutein da zeaxanthin," in ji Brissette. "Wadannan antioxidants na iya taimakawa wajen hanawa da sarrafa maganin arthritis da inganta lafiyar ido, hana cataracts da asarar hangen nesa daga baya a rayuwa."

Bonus: Yana da daidai a kakar. Dana Angelo White, MS, RD ta ce "Lokacin bazara shine lokaci mafi kyau don noman masara, saboda Yuni da Yuli sune mafi girman lokacin girbin masara, wanda ke haifar da zaƙi, masara mai daɗi."

Yadda ake dafa Masara Akan Cob

Idan ya zo ga dafa masara, akwai wasu hanyoyi daban-daban da za a bi.

Tafasa: "Hanyar da aka fi amfani da ita don dafa masara ita ce dafa shi," in ji Ashley Iovinelli, ƙwararren mai koyar da abinci mai gina jiki da mai rubutun ra'ayin abinci a Wheatgrass Warrior. Kashe masara, sannan a jefa su a cikin babban tukunya na tafasa, ruwan gishiri a saman murfin na kusan mintuna biyar.

Microwave: Idan kana jin kasala kadan (babu kunya a nan!), Hakanan zaka iya masarar microwave a cikin husk na mintuna hudu zuwa biyar, in ji Iovinelli.

Grill: Grilling shine mafi saurin lokaci, amma yana da ƙima. (PS shin kun san zaku iya gasa avocados ?!) cikin kwankwasonsa (don kiyaye danshi) na kusan mintuna 20 gaba ɗaya. Da farko, ja da baya husks na waje (ba tare da cire su gaba ɗaya ba), kuma cire duk siliki. Sa'an nan kuma ja da husks zuwa sama don rufe kunne, kuma sanya dukan ci a kan gasa. Bayan mintuna 15, sai a ja da husks ɗin ƙasa sannan a bar masara ta zauna kai tsaye a kan gasa na tsawon mintuna biyar na ƙarshe don ƙara ɗan hayaki a matsayin ƙarewa, in ji shugabar Mareya Ibrahim, holistic nutritionist kuma ta kafa Eat Cleaner. Ƙarshe tare da taɓawar zaɓi na man shanu mai narkewa ko ghee da yayyafa gishirin teku. Pro tip: Idan kuna son ɗan ƙaramin caja akan masarar ku, sanya shi a kan gasa don ƙarin 1 zuwa 2 mintuna, in ji White.)

Dadi Masara A kan ƙanshin ƙamshi da toppings

Yanzu da aka dafa masarar ku, lokaci ya yi da za a gyara.

Da farko, yi amfani da ɗan kitse don rufe masara kafin saka kayan da kuke so. "Carotenoids suma suna da mai-mai narkewa, wanda ke nufin jikinka yana shan su da kyau idan ka ci masarar ka da kitse. Don haka ci gaba da ƙara man shanu, man zaitun, ko man avocado a cikin masarar ka a kan cob," in ji Brissette. (A haƙiƙa: kitse ba mugunta ba ne, ku mutane.)

Gwada waɗannan girke -girke da haɗewar dandano:

• Bacon-Nade Masara A Cob: Wannan girke-girke na Mareya yana da kyau ga masu son nama. Cire husks daga masara kuma a tafasa cobs har sai cokali mai yatsa ya zama taushi. Kunsa kowannensu a cikin yanki na naman alade mara nitrate kuma yayyafa da oregano, tafarnuwa, da barkono. Kunsa cobs da aka nannade naman alade a cikin faranti mai nauyi na aluminium da gasa har sai naman alade ya yi kauri; kimanin minti 8 zuwa 10. Zuba man da ya wuce kima kuma a shafa da tawul ɗin takarda kafin a ji daɗi.
• Masarar Feta Mai Wuta A Kan Cob: Haɗa cokali 2 na cuku feta, cokali 1 na EVOO, ɗanɗano na busasshen oregano, da ja barkono ja (da cobs 1-2), in ji Mareya. Yayyafa saman dafaffen masarar mai maiko.
• Masara Mexicali A Kan Cob: A hada cotija cokali 2, ghee cokali 2, paprika kyafaffen cokali daya rabin, yayyafa gishirin teku da fashe barkono. A shafa akan dafaffe ko gasasshen masara inji Mareya.
• Citrus da Masarra Ganye A Kan Cob: Sabbin ganye irin su basil, faski, da cilantro za su yi daidai da masara a kan cob, in ji Iovinelli. "Daya daga cikin hanyoyin da na fi so don yin ado da masara ita ce ta zanen man shanu da aka narke da kuma ƙara wasu ruwan 'ya'yan itace lemun tsami, ganyen cilantro, barkono barkono, paprika, da naman alade marasa lafiya," in ji ta.
• Cheesy da Breadcrumb Corn On Cob: Narke man shanu a cikin kwano da goga akan masara. A kan wani farantin dabam, a haɗa gurasar burodi, foda na tafarnuwa, da cukuwar akuya mai ganya. Iovinelli ya ce "Chukukan cikin sauƙi yana yaduwa kuma yana narkewa akan masara mai zafi kuma ɓawon burodin yana ƙara wannan ƙaƙƙarfan ƙarewa," in ji Iovinelli.
• Suman Pumpkin Pesto Masara A Cob: Ki kwaba pesto iri na gida da aka yi da wannan girke-girke, ga Mareya: Na farko, kwanon kwanon rufi 1 kofin shelled kabewa tsaba a kan matsakaici-ƙananan zafi har sai m, girgiza lokaci zuwa lokaci; kamar minti 5-6. Hada 1/2 kofin cilantro (cushe), 3 tablespoons EVOO (ko cakuda man kabewa da EVOO), ruwan 'ya'yan itace cokali 1, yisti sinadirai cokali 1, 2 cloves sabo ne tafarnuwa, 1/2 teaspoon gishiri teku, 1/2 teaspoon barkono barkono, da bugun jini a cikin injin sarrafa abinci har sai ya zama manna. Ƙara tsaba na kabewa da bugun jini, sannan a baje akan dafaffen masara. (Yana yin kusan kofuna 1 da 1/2 pesto. Hakanan zaka iya gwada waɗannan sauran girke-girke na pesto masu ƙirƙira.)

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