Hanyoyi 3 masu daɗi don dafa tare da Sunchokes (ko artichokes na Urushalima)

Wadatacce

• 1. Jefa aski sunchokes a cikin sabon salatin.
• 2. Yi ramuka masu zafi na rana.
• 3. Haɗa sunchokes a cikin miya mai tsami.
• Bita don

Sunchokes (aka Jerusalem artichokes) na cikin farantin ku. Tushen kayan lambu mai ban sha'awa, wanda ba haka bane a zahiri artichoke, yayi kama da sigar ginger. Masu dafa abinci suna son sunchokes don wadataccen ɗanɗanon su da zurfin ƙasa. Suna yin wasu abubuwan ban mamaki masu farin ciki: Ka shirya su ta kowace hanya iri ɗaya da za ka yi dankali, ko kwasfa su ci danye. (Ana magana, gwada waɗannan soyayen faransa masu lafiya waɗanda ba a yi da dankali ba.)

Sunchokes suna ɗauke da fiber da baƙin ƙarfe, in ji Marni Sumbal, RD.N, na Koyarwar Trimarni da Gina Jiki a Greenville, SC. Bugu da ƙari, sun ƙunshi calcium, magnesium, potassium, da inulin, carb wanda ke taimakawa wajen tabbatar da matakan sukari na jini. Ganyayyaki iri-iri suna ɗanɗano gasasshen gasassu, mashed, soyayyen, ko bulala a cikin purée-kuma suna haskakawa musamman a cikin waɗannan ra'ayoyin abinci. (Mai Alaƙa: Waɗannan Ganyen Ganyen Ganyen Ganyen Ganyen Sha'ir da Kwallan Sha'ir sun Tabbatar da Abincin Lafiya Ba Ya Buƙatar Ya Kasance Mai Kaushi)

1. Jefa aski sunchokes a cikin sabon salatin.

A cikin karamin kwano, sai a yi miya: Ki tankade ruwan lemun tsami cokali 3, man zaitun cokali 3, gishiri cokali 1 1/2, barkono 3/4 sabo da baƙar fata, da flakes ja barkono don dandana. Yin amfani da mandoline ko wuƙa, aski 3/4 laban sunchokes da Gala apple ɗaya a cikin kauri 1/8-inch. Ƙara 1/4 kofin tsaba na sunflower da 1/4 kofin pecorino ko cakulan Parmesan. Jefa salatin tare da miya, sama da 1/4 kofin sunflower sprouts, da kuma bauta. - Julia Sullivan, shugaba kuma mai haɗin gwiwar Henrietta Red a Nashville

2. Yi ramuka masu zafi na rana.

A cikin babban kwano mai haɗawa, haɗa tare da 1 kofin grated dankali da kofuna waɗanda grated sunchokes (ruwa mai yawa ya matse); 1 kofin grated albasa; 1 kwai; 1 teaspoon kowane yankakken faski, Dill, da Mint; cup all-purpose namu; 1 tablespoon gishiri; da kuma 1 tsunkule kowane black barkono da sukari. Yi patties mai kauri 2-inch kuma ku dafa su a cikin man kayan lambu har sai launin ruwan zinari. Cire a kan tawul ɗin takarda da kakar tare da gishiri kaɗan. -Jason Campbell, babban shugaba na Mary Eddy's a Oklahoma City

3. Haɗa sunchokes a cikin miya mai tsami.

Matse ruwan lemun tsami a cikin kwano na ruwa. Kwasfa, datsa, da rage raunin sunchokes, a jefa su cikin ruwa yayin da kuke aiki don hana su juye launin ruwan kasa. A cikin wani saucepan a kan matsakaici-zafi mai zafi, dafa sunchokes; 1 kananan albasa rawaya, yankakken; 1 kwan fitila Fennel, wajen yankakken; 4 tafarnuwa cloves, fasa; da ginger teaspoon 1, yankakken, a cikin cokali 2 na man kayan lambu na minti 2. Ƙara kofuna 1 na ruwan inabi mai sauƙi kuma ku dafa har sai ruwan ya ragu da rabi. Ƙara kayan lambu kofuna 2 kuma simmer don ƙarin minti 10. A hankali canja wurin miya zuwa blender da purée har sai da santsi, yana aiki cikin ƙungiya idan ya cancanta. Season tare da gishiri 1 teaspoon da tsunkule na baki barkono. Ƙara kirim mai tsami cokali 1 da matsi na ruwan lemun tsami da puree kuma. Raba miya tsakanin kwano da saman tare da yankakken hazelnuts kafin yin hidima. - Colby Garrelts, shugaba da mai kamfanin Bluestem da Rye a Kansas City, MO

Bita don