Hanyoyi masu Sauki don Amfani da Gyada a cikin Dafawar Abincin ku

Wadatacce

• Sabbin girke-girke na gyada da ra'ayoyin dafa abinci don kowane sha'awar
• Ƙirƙirar Rufi don Kifi
• Musanya su da Kwayoyin Pine a cikin Pesto
• Juya su a cikin Pizza Topping
• Haɗa tare da hatsi
• Make Vegan "Meatballs"
• Jefa su da Ganye don abun ciye-ciye
• Bita don

Gyada maiyuwa baya samun yawan abubuwan da suka biyo baya kamar gyada, almonds, ko ma cashews, amma wannan ba yana nufin sun rasa cikin sassan abinci mai gina jiki ba. Don masu farawa, walnuts kyakkyawan tushe ne na ALA, tushen omega-3 fatty acid. Kuma suna da wadata a wasu abubuwan gina jiki: Gwargwadon goro ɗaya ya ƙunshi gram huɗu na furotin, gram biyu na fiber, da miligram 45 na magnesium.

Ƙari ga haka, suna da matuƙar amfani a gaban dandano. Tara Bench, marubucin sabon littafin girke-girke ya ce: "Wadannan ƙwayayen suna da yawa - suna da wadataccen man shanu wanda ke aiki da kyau tare da abinci mai daɗi da daɗi." Rayuwa Mai Dadi. “Crunchy duk da haka mai taushi a ciki, gyada yana ƙara laushi iri -iri a cikin jita -jita. Bugu da ƙari, suna da ingancin nama, don haka suna da gamsuwa sosai. "

Shirya don ba goro sabuwar rayuwa? Bi waɗannan girke-girke na goro da ra'ayoyin dafa abinci, ladabi na Bench.

Sabbin girke-girke na gyada da ra'ayoyin dafa abinci don kowane sha'awar

Ƙirƙirar Rufi don Kifi

Gyada yana ƙara zurfi a cikin abincin kifi, in ji Bench. "Kifi wani lokaci yana dafa abinci da sauri ta yadda dandanonsa ba su da lokacin haɓakawa sosai," in ji ta. "Rufa shi da gyada gasassun gyada da aka gauraye da wasu ƙwanƙwasa biredi yana ba shi ɗanɗano mai daɗi da laushi."

Musanya su da Kwayoyin Pine a cikin Pesto

Idan kun kasance gajere akan ƙwayayen Pine kuma ba ku son ba da hunk na canji don siyan su, juya zuwa gyada. "Puree arugula da faski tare da gyada, tafarnuwa, cuku, man zaitun, da gishiri da barkono," in ji Bench. "Wannan fall pesto yana da kyau akan taliya." (Gwada waɗannan sauran hanyoyin don yin pesto, shima.)

Juya su a cikin Pizza Topping

Haka ne, kun ji daidai. Gwada gasasshen squash, cuku akuya, walnuts, da lemon zest akan pizza ko gurasa, in ji Bench, wanda zai haifar da tasa da ta dace da kaka. Ko kuma sanya girke -girke na gyada ya zama mai sauƙi: Fara da kirim mai tsami kamar brie ko fontina, yayyafa goro akansa, sannan ƙara wasu ganye. Kwayoyin za su ba shi ƙuntataccen abin da ba za ku iya tsayayya ba. (Mai Alaƙa: Waɗannan Recipes Pizza masu ƙoshin lafiya za su shawo kan ku Tsallake Abincin don Kyau)

Haɗa tare da hatsi

Yi shiri don ba wa kwano na buddha babban haɓakawa. Don wannan girke-girke na goro, haɗa 1/3 kofin yankakken walnuts a cikin kofi 1 dafaffen quinoa, ƙara zest na rabin lemun tsami, 1 kofuna na ruwan inabi, 2/3 kofin murƙushe feta, da gishiri don dandana don ƙirƙirar tushe na hatsi da dadi sosai, za ku so ku ci shi da kansa.

Make Vegan "Meatballs"

"Ina bulala nau'in cin ganyayyaki tare da eggplant da goro a matsayin tushe, kuma yana da daɗi sosai," in ji Bench. "Idan kuna son adana naman amma ku yi amfani da ƙasa da shi, ku canza kusan kashi uku na shi don yankakken goro." (ICYMI, Ikea ta bayyana girke -girken ƙwallon ƙwallon Sweden - kuma yana da sauƙin yin a gida.)

Jefa su da Ganye don abun ciye-ciye

Domin samun lafiyayyen abinci mai gamsarwa *da *, sai a juya zuwa ga waɗannan girke-girke na goro: Ki jefa goro tare da ƙasa coriander, cayenne ko garin barkono, paprika, gishiri, Parmesan, man zaitun, da gyada. Gasa na tsawon mintuna 5 zuwa 6, kuma yayyafa akan gasasshen kayan lambu, in ji Bench. Idan ba za ku iya ɗaukar zafi ba, gwada haɗa gyada tare da ganye masu ɗanɗano mai ƙarfi, kamar thyme da Rosemary, in ji Bench. "Wannan haɗin yana ba da damar dandano daban -daban ya haskaka - wanda baya rinjaye sauran," in ji ta.

Mujallar Shape, fitowar Oktoba 2020

Bita don