Girke -Girken Miyar Ganyen Ganyen Gwai tare da Man Kwakwa, Spirulina, da Ƙarin Abincin Abinci

Wadatacce

• Miyar Kyau Mai Kyau
• Bita don

Wannan girke-girke na musamman na Green Beauty Soup ya fito ne daga Mia Stern, ɗanyen mai dafa abinci kuma ƙwararriyar mai ba da shawara ga lafiya wanda ya ƙware kan abinci mai gina jiki. Bayan cutar sankarar mama a lokacin da take da shekaru 42, Stern ta sadaukar da rayuwarta ga cin abinci mai ƙoshin lafiya, wanda a yanzu ta ba da labari a shafinta, Organically Thin, kuma tana koyarwa a Brooklyn Culinary (sabuwar makarantar dafa abinci ta fara azuzuwan Yuli 2017). Wannan miya mai cike da sabbin kayan lambu, ganye, da sauran kayan abinci na abinci kamar tafarnuwa, spirulina, da man kwakwa-tabbas zai gamsar da sha'awar ku yayin da kuke ba da babban adadin abubuwan gina jiki na kumburi. Lissafin sinadaren na iya zama tsayi, amma tabbas kuna da mafi yawansu a cikin kayan abinci ko firij. Shawara ta Pro: Buɗe babban tsari, kuma kuna da abokantaka mai daskarewa, abincin rana mai gina jiki ko zaɓin abincin dare don ceton ku a kowane lokacin "Ba na son dafa abinci".

Miyar Kyau Mai Kyau

Ya yi: 6 servings

Jimlar lokacin: Minti 35

Sinadaran

• 3 kananan zucchini, yanka a cikin 1/2-inch zagaye
• Man zaitun
• Gishiri
• Barkono
• Tafarnuwa tafarnuwa
• 2 ja barkono, cored kuma a yanka a cikin manyan chunks
• Man kwakwa cokali 2
• 2 manyan albasa mai zaki, yankakken
• 5 safar hannu tafarnuwa, rabi
• 1 shallot, yankakken
• 1 leek, yankakken da soaked
• Red barkono flakes
• 1 broccoli kai, yankakken cikin kananan guda
• 2 kofin baby arugula
• 1 bunch leaf-leaf Italian faski
• 15 manyan ganyen basil
• 2 kofuna waɗanda letas mai daɗi (kamar romaine, man shanu, Boston, ko Bibb)
• 2 kofuna waɗanda aka dafa farin wake (cannelloni, ko wake arewa)
• Kofuna 5 na ruwa
• 1 lemun tsami, juices da zested
• 1 tablespoon miso
• 1 teaspoon spirulina
• 1/2 kofin yankakken walnuts
• 1/4 kofin + 1 tablespoon man zaitun
• 6 barkono shishito
• 1/4 kofin tumatir busassun rana
• 3 radishes, yankakken yankakken (na zaɓi)

Hanyoyi

1. Preheat tanda zuwa 450 ° F.
2. Zuba zucchini tare da man zaitun, gishiri, barkono, da tafarnuwa foda don dandana. Canja wurin zuwa takardar burodi mai liyi.
3. A jefa barkono ja da albasa 1 da man zaitun, gishiri, barkono, da tafarnuwa foda don ɗanɗana, sannan a ƙara zuwa sauran rabin takardar burodi, daban da zucchini.
4. Gasa kayan lambu na kimanin minti 20.
5. Yayin da kayan lambu ke gasawa, fara miya, Man kwakwa mai ɗumi a cikin tukunyar jari akan zafi mai zafi. Ƙara rabin albasa, tafarnuwa, leek, da albasa. Sauté na minti 8 zuwa 10 a kan matsakaici zafi. Season da gishiri da barkono da ja barkono flakes.
6. Ƙara broccoli, arugula, faski, basil, letas, wake, da ruwa. Yi sake yin gishiri da barkono.
7. Rufe kuma kawo tafasa. Sannan rage zafin jiki zuwa ƙasa, ƙara ruwan lemun tsami, zest, miso, da spirulina.
8. Cire kayan lambu daga tanda. Ƙara zucchini zuwa miya. Kashe zafi kuma haɗa miya a cikin batches sama sama na kusan minti 1. (Yi amfani da blender na nutsewa don rubutun chunkier.)

Don Ado

1. Dumi skillet a kan murhu a ƙasa kuma ƙara 1/2 kofin yankakken walnuts. Dumi na minti ɗaya.
2. Ki tafasa wani kwanon rufi akan wuta mai zafi sannan a zuba man zaitun cokali guda. Lokacin da mai yayi zafi, ƙara barkono shishito guda shida. Dubi barkono har zuwa fewan mintuna kaɗan da gishiri. Kashe zafi.
3. A haxa barkonon tsohuwa, ragowar albasa, busasshiyar tumatur, sauran man zaitun, gishiri, da barkono zuwa injin sarrafa abinci.
4. Ku bauta wa miya cikin kwano shida. Yi ado kowannensu da lemun tsami, microgreens, barkono shishito, gyada, cokali 2 na jan barkono mai tsami, da tsinken tsami.

Hoto: Mia Stern

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