Na Offseason, onye ọ bụla ga-akpachara anya na ahụ ya na-enwe ezigbo vitamin na nri zuru ezu. Iji mee nke a, ịkwesịrị idozi nri gị ma tinye akwụkwọ nri ndị ọzọ, cup, mkpo, protein na mkpụrụ osisi na ya.
Ejiji mebere mejupụtara efere iri, nke nwere ihe ndị na-eme ka ihe mgbochi. Tụgharịa ha n'ime nri gị iji chebe megide nje na ọrịa.
Humus na ube oyibo
Ị ga-achọ:
- Úgwù ube oyi - 1 pc.
- Ọkụkọ sie - 1/2 Art.
- Tahini - 3 tbsp. l.
- Ihe ọ lemonụ lemonụ lemon - 1 tbsp. l.
- Mmanụ olive - 1 tbsp. l.
- Garlic - 1 ezé
- Nnu nụrụ ụtọ
- Black ala ose - nụrụ ụtọ
- Na-agbachi ma sie ụmụ igbo aka ikenye blender na anụ ahụ nke ube oyibo na garlic. Iti ruo mgbe obibi.
- Na nsonaazụ uka tinye tachy, ihe ọ lemonụ lemonụ lemon, nnu, ose na ụfọdụ mmiri iji nweta mkpụrụ osisi ude karịa. Tie ọzọ.
- Jee ozi nri dị mma. Chekwaa na friji abụghị ihe karịrị ụbọchị anọ.
Sanwichi na nude, apụl na elu
Ị ga-achọ:
- Ezi - 300 g
- Greek Yogurt - 1 tbsp. l.
- "Curry" - 1 tsp.
- Nnu - Chipotch
- Obere ala ose - Chipping
- Apple - 1/2 PC.
- Achịcha - 2 iberi
- Basil - akwukwo
- Mint - akwukwo
- Jikọọ na aku, yogọt, curry, nnu na ose ke etiti nnukwu efere. Ikpa. Igwe mmanu eji eme ya.
- Dina n'elu apụl chopped na Mpekere.
- Tinye Mint na Basil.
- Gwuo Sandwich ma jee ozi na tebụl ma ọ bụ kechie ya na ihe nkiri nri ya ma were m gaa rụọ ọrụ ma ọ bụ ịmụ ya.
Salad na tuna, broccoli na ndede
Ị ga-achọ:
- Tuna - 1 Bank (185 g)
- Mkpụrụ - 2 bank (400 g)
- Capers - 2 tbsp. l.
- Tomato tomato - 150 g
- Ọhụrụ pasili - 1 yọm
- Ose Chili - 1 pc.
- Broccoli - 100 g
- Lemọn - 1 pc.
- Tuna si n'ụlọ akụ ka ọ gbanwee na nnukwu efere, na-agbapụta mmiri mmiri ahụ ma mebie.
- Jiri nnụnụ na-ehicha, tinye ya na nnukwu efere ma gbakwunye capers. Ekem bee tomato ma gbakwunye na nnukwu efere. Bee pasili na chili ose, wee tinye na nnukwu efere.
- Broccoli kewara n'ime obere inflorescences, ị ga bee nke ọma, yọ, mmiri mmiri ma tinye ya na nnukwu efere.
- Gwakọta broccoli na ihe ndị ọzọ nke ihe ndị ọzọ, napụtara nụrụ ụtọ.
Mackerel na osikapa na broccoli
Ị ga-achọ:
- Mpempe akwụkwọ macceel - 2 PC.
- Curry Pasta - 2 h.
- Coander - obere osisi
- Fig - 130 g
- Broccoli - 200 g
- Leak-shart - 1 pc.
- Creamy butter - 1 tsp.
- Mmanya White Akọrọ - 3 tbsp. l.
- Ofe akwukwo nri - 1 l
- Sharsirphone - 2 tbsp. l.
- Parmenan - nụrụ ụtọ
- Nnu nụrụ ụtọ
- Black ala ose - nụrụ ụtọ
- Mackebery fillet iji duhie curry ma hapụ pickled. Broccoli kewara n'ime obere inflorescences.
- Na casserole, gbazee mmanụ na-acha uhie uhie ma ighe presed na finely chopped liks na nghọta. Tinye osikapa ma gwakọta ya mere na mmanụ kpuchie ya kpamkpam.
- Ọzọ, tinye mmanya ọcha. Mgbe ọ na-apụ apụ, tinye ya nke efere na-ekpo ọkụ na stew, na-akpali ruo mgbe efere ahụ kpochapụ. Mgbe ahụ wụsa otu efere mmadụ n'otu ogologo ma na-emeghachi ruo mgbe ị jiri ofe niile. Mgbe ọkara nke efere a na-eji, gbakwunye broccoli na osikapa.
- Na pan dị iche, gbazee bọta na ighe fillet site n'akụkụ abụọ na ọkụ na-adịghị nwayọọ maka minit 10-15 (dabere na ọkpụrụkpụ nke iberibe).
- Njikere dị njikere iji wepu site na efere ma gwakọta ya na Parnesan na Mascarpone. Ije ozi osikapa na fillet eghe, fesa ya na onye na-atụgharị uche.
Akwukwo nri na fim
Ị ga-achọ:
- Movie - 3/4 Art.
- Nnụnụ ọkụkọ - 1 pc.
- Red obere ụta - 1 pc.
- Nkezi nkezi - 1 PC.
- Akwụkwọ ụtọ peas oyi na - 1/2 Art.
- Ọka jụrụ oyi - 1/2 Art.
- Broccoli - 150 g
- Tahini - 1 tbsp. l.
- Mmanụ olive - 1 tbsp. l.
- Soy ihendori - 1-2 tbsp. l.
- Nnu nụrụ ụtọ
- Black ala ose - nụrụ ụtọ
- Greens ọhụrụ - na uche
- Obụpde fim, na-eso ntuziaka na ngwugwu.
- Out na-eghe ite, jiri nwayọ were mmanụ oliv, ma ighe akwa na ọkara, na-akpali mgbe niile. Tinye ụfọdụ bọta karị ma dinaa ya na carrots na yabasị dị mma.
- Ighe 2-3 nkeji, wee tinye n'ime obere inflorescences nke broccoli kabeeji. Esi nri maka minit 2-3.
- Na njedebe, ịtọgbọ pan nke fim, gbakwunye say ihendo na tachy. Nnu na ose. Gwakọta nwayọ. Ije ozi salad na-ekpo ọkụ, fesa ya na akwa elu.
Omelet nwere asparagus na achịcha
Ị ga-achọ:
- Nnụnụ na-anụ ọkụkọ - 8 PC.
- Utoojoo uto - 2 tbsp. l.
- Cream chiiz - 60 g
- Eyịm green - 5 feathers
- Asparagus - 1 pc.
- Ntụ ntụ - 30 g
- Achịcha achịcha - 20 g
- Hazelnut - 30 g
- Creamy butter - 10 g
- Nnu nụrụ ụtọ
- Black ala ose - nụrụ ụtọ
- Grees Asparagus sitere n'okpuru 1-2 cm ma sie ya na mmiri nnu 1-2 nkeji ka ọ dị crisp, wee wụsa ya oyi mmiri oyi.
- Jikere mpempe 3 dị iche iche: otu na ntụ ọka, nke abụọ nwere nnu na nnu nke akwa na nke atọ na ngwakọta nke achịcha na-acha odo odo.
- Asparagus iji tinye aka na mbụ na ntụ ọka, mgbe ahụ na akwa, ọzọ na achịcha na ighe na eghe pan na-ekuwe na bọta.
- Iti ihe 7 nsen fọdụrụ ya na ude gbara ụka, nnu, ose. Kwadebe omelet na mmiri ịsa ahụ, na-akpali akpali mgbe niile, iji nweta ude. Wepu omelet ahụ na slab, gbakwunye finely chopped eyịm na ude chiiz.
- Tufkin mahelet na obere akpa ma jee ozi dị ka asparagus.
Sarad shrimp salad
Ị ga-achọ:
- Salad akwụkwọ - 8 iko
- Ose Bulgarian - 1 pc.
- Radish - 1 yọm
- Kukumba - 1 pc.
- Mango - 1 pc.
- Shrimps - 350 g
- Ala Tmin - 1/2 h. L.
- Hama paprika - 1/2 h. L.
- Eyịm green - 2 ị ga
- Greek Yogurt - 2/3 iko
- Kinza - 1/2 iko
- Lyme ihe ọ juiceụ frinciet - 2 tbsp. l.
- Mmanụ oliv - 1/3 iko
- Nnu - 1/2 h. L.
- Mmanụ a --ụ - 1 tbsp. l.
- CASTEW - 1/2 iko
- Na-eme ka ọ dị mma na nkezi okpomọkụ.
- Ose, Mango na Radish bee n'ime obere Mpekere.
- Shrimps fesaa na nnu, tmin na paprika. Ighe na ọkara okpomọkụ site na 3 ruo 5 n'akụkụ nke ọ bụla.
- Esi nri. Debe eyịm akwụkwọ ndụ akwụkwọ ndụ, yok yoị, Kinse, ihe ọ juiceụ, mmanụ, mmanụ oliv, nnu na mmanụ a honeyụ na browl nke blender. Gwakọta na homogeneous uka.
- Eriri na efere. Debe inine, mango na oporo n'elu elu.
- Wụsa salad cawhad ma fesaa na mmanụ oliv. Ije Ozi na tebụl.
Osikapa ọhịa na ugu
Ị ga-achọ:
- Osisi na / ma ọ bụ osikapa agba aja aja - 120 g
- Ugu - 300 g
- Ude - 100 ml
- Leak-shart - 1 pc.
- TMMIN - nụrụ ụtọ
- Nnu nụrụ ụtọ
- Black ala ose - nụrụ ụtọ
- Mmanụ Sesame - ọ bụrụ na ọ dị mkpa
- Doo anya ma gbutuo okirikiri. Ighe ya na pan na-eghe na osikapa.
- Ugu bee n'ime cubes, mgbe iwepu bee. Tinye ya na pan n'otu oge na esi mmiri. Mmiri kwesịrị ịdị ukwuu ikpuchi ihe niile.
- Belata ọkụ, tinye cumin na minit 20 site na itinye mmiri ma ọ bụrụ na ọ dị mkpa. Na njedebe njedebe, wụsa efere na ude, nnu na ose.
Ofe na shrimps
Ị ga-achọ:
- Shrimps - 400 g
- Leak-shart - 10 PC.
- Garlic - 2 ezé
- Nkezi nkezi - 1 PC.
- Teta Weede - 70 g
- Mmiri - 1 l
- Mmanya White - 20 ml
- Mmanụ olive - 2 tbsp. l.
- Thyme mịrị - 2 h.
- Eyịm green - nku ole na ole
- Nnu nụrụ ụtọ
- Black ala ose - nụrụ ụtọ
- Ude - nụrụ ụtọ
- Croutons - nụrụ ụtọ
- Ghichaa ma bee garlic, ọ galik na karọt. Jiri mmanụ olive na-eghe okpomọkụ na ọkara okpomọkụ na ighe ụta ma ghee ụta nke 5-7 nkeji, ịwụfu, kelee ma na-agbakwunye Thyme.
- Ọzọ, tinye galiki na tomato mado, ighe maka nkeji abụọ ọzọ, wụsa mmanya ma were nkeji 5. Tinye mmiri na-ekpo ọkụ, mee ka otuto, wee belata ọkụ, kpuchie ya na mkpuchi ma sie okpomọkụ na-adịghị ọcha maka 15 nkeji.
- Debe ofe na blender ma ghee steeti homogeneous. Wunye ofe na pan ma weta ya na obụpde ọzọ. Ije Ozi na ude na croutons site na efesa ya na eyịm green.
Legincsia na asparagus na chiiz ewu
Ị ga-achọ:
- Ntụ ọka wit - 400 g
- Ọhụrụ yist - 1/2 mkpọ
- Mmiri - 225 ml
- Mmanụ oliv - 5 tbsp. l.
- Nnu - 5 g
- Kurkuma - 1 tbsp. l.
- Asparagus Green - 1 yọ
- Chiiz koziy - 200 g
- Pustto ihendori - 4 tbsp. l.
- Nnu nnu - nụrụ ụtọ
- Gwakọta ntụ ọka na mmiri, na-afụ mgwakota agwa dịkarịa ala nkeji atọ. Mgbe ahụ, tinye yist, nnu, 2 tablespoons nke mmanụ oliv na turmeric. Mgwakọta churn ruo mgbe ọ na-agbanwe.
- Nkume mgwakota agwa ahụ n'ime bọl ahụ, kpuchie ya na akwa nhicha ma hapụ maka awa 2, na-ewere ya oge ụfọdụ ma ọ bụrụ na ọ dị mkpa.
- Na-esote, kewaa mgwakota agwa n'ime akụkụ abụọ ma tụgharịa 2 lekwasị anya na mmanụ olive na mmanụ oliv. Mkpịsị aka na-eme ka o sie ike n'elu mgwakota agwa ma hapụ maka minit 30 ọzọ.
- N'oge a, hichaa asparagus nke mere na ọ dị nro, ma sie ya maka di na nwunye nkeji ise.
- Jiri mmanụ olive fọdụrụnụ, hichaa asparagus na ya, mgbe ahụ ọgwụ na-ewu ewu, ọkaibe. Wụsa ya na nnukwu nnu na akpọọ nkụ na oven n'obe ruo 210 Celsius C maka nkeji 30.
