Wannan Salatin Alkama Berry Zasu Taimaka muku Samun Adadin Fiber ɗinku na yau da kullun

Wadatacce

• Bishiyar bishiyar asparagus & Salatin Berry
• Sinadaran
• Hanyoyi
• Bita don

Yi haƙuri, quinoa, akwai sabon hatsi mai ɗimbin yawa a cikin gari: 'ya'yan itacen alkama. Ta hanyar fasaha, waɗannan ramuka masu taɓarɓarewa ƙwayayen alkama ne tare da cire huɗun da ba za a iya ci da su ba. Tun da babu tsaftacewa, 'ya'yan itacen alkama cikakkiyar hatsi ce da ke cike da abubuwan gina jiki. (Shin ko kun san cewa cin hatsi gaba ɗaya yana da alaƙa da tsawon rai?)

Misali: Kofi ɗaya na dafaffen alkama ya ƙunshi gram 11 na fiber da gram 14 na furotin, ban da kashi 18 cikin ɗari na shawarar baƙin ƙarfe na yau da kullun. (Kuma idan kun kasance marasa lafiya na farro, gwada ɗayan waɗannan tsoffin hatsi.)

Saboda bayanin ɗanɗanon ɗanɗanon ɗanɗanon ɗanɗano da rubutu na musamman, wannan hatsi ya cancanci kulawa fiye da abincin gefen shinkafa mai launin ruwan kasa-kuma wannan shine abin da girke-girke na alkama berry ke yi. Tare da bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar asparagus 'Ya'yan itacen alkama suna da mahimmanci ga wannan farantin, duk da haka, saboda ƙarfin su yana ba su damar riƙe ɗanɗano da kayan kwalliyar herby vinaigrette da kyau kuma yana taimakawa kawo salatin gaba ɗaya.

Shirya don dafa abinci? Shawarar Pro: Tabbatar cewa kun jiƙa berries na alkama (ko wani hatsi, don wannan al'amari) kafin lokaci, wanda zai yanke lokacin dafa abinci a rabi kuma ya sauƙaƙe narkewa. Saka su a cikin tukunyar mason, kuma a rufe su da ruwa da daddare kafin ku shirya yin abincinku, sai ku kwashe su kafin ku dafa washegari. (Kuma idan kuna son wannan salatin Berry na alkama, ba za ku iya samun isasshen wadatattun waɗannan salati na tushen hatsi ba.)

Bishiyar bishiyar asparagus & Salatin Berry

Fara zuwa Gama: awa 1 da mintuna 5

Hidima: 4

Sinadaran

Salatin da bishiyar asparagus

• 1 3/4 kofuna waɗanda albarkatun alkama (4 kofuna waɗanda aka dafa)
• Gishirin teku da barkono baƙar fata
• 2 kananan lemons, sosai a yanka cikin zagaye
• Cokali 2 da cokali 1 na man zaitun mai budurwa, da ƙari don ɗigon ruwa
• Bishiyar bishiyar bishiyar bishiyoyi 2 (fam guda 2), ta ƙare
• 2 kofuna waɗanda faski, wajen yankakken
• 1 kofin dill, wajen yankakken
• 3/4 kofin ruwan rumman
• 3/4 kofin pistachios toasted, kusan yankakken
• 3 scallions, koren sassa kawai, yankakken yankakken akan son zuciya

Tufafi

• 3/4 kofin tam cushe cilantro ganye da mai tushe
• 1/2 karamin shallot, yankakken
• 3 sabbin ruwan lemun tsami
• 1 1/2 teaspoons zuma
• 3/4 teaspoon ƙasa cumin
• 3/4 teaspoon ƙasa coriander
• 1/3 kofin karin budurwa man zaitun

Hanyoyi

1. A cikin matsakaiciyar matsakaici, hada berries na alkama, ruwa kofuna 10, da teaspoon 1 gishiri. Ku zo zuwa tafasa a kan matsakaici-high zafi. Rage zafi zuwa matsakaici-low, kuma simmer har sai berries alkama suna da taushi, mintuna 45 zuwa 60. Drain da kyau, kuma bari sanyi kaɗan.
2. A halin yanzu, preheat tanda zuwa 350 ° F. Yi layin yin burodi tare da takarda. Ki jefa yankakken lemun tsami da man cokali 1 a kan kwandon da aka shirya, sannan a yada shi cikin Layer guda. Gasa har sai an yanka yankakken lemun tsami, ana lura da kyau har zuwa ƙarshen kuma yana jujjuyawa cikin rabi, mintuna 25 zuwa 30. Bari sanyi, sannan a yanka yanka 8. Ci gaba da yanka yanka gaba ɗaya.
3. Ƙara tanda zuwa 400 ° F. A kan babban kwanon burodi, a jefa bishiyar asparagus tare da sauran man cokali 2. Season da gishiri da barkono. Gasa har sai launin kore mai haske kuma ya yi laushi, kimanin minti 10.
4. Don yin suturar, a cikin injin daskarewa ko kayan abinci, a juye cilantro, shallot, ruwan 'ya'yan itace lemun tsami, zuma, cumin, da coriander har sai an yayyanka su sosai. Tare da motar tana gudana, zuba cikin man zaitun a cikin rafi a hankali. Season da gishiri da barkono.
5. Cire kayan miya a cikin kwano mai matsakaici. Add da dafaffen berries na alkama, yankakken gasasshen lemun tsami, faski, dill, tsaba rumman, pistachios, da scallions. Yayyafa da gishiri, da kuma jefa a hade.
6. Shirya bishiyar asparagus a kasan farantin. Cokali na alkama Berry salatin a kan bishiyar asparagus. Yi ado tare da sauran gasasshen lemun tsami. Yayyafa da man zaitun, kuma ku bauta.

Mujallar Shape, fitowar Maris 2020

Bita don