M'nyengo yoopsa, munthu aliyense ayenera kusamalira kuti thupi lake limapanga mavitamini ndi michere. Kuti muchite izi, muyenera kusintha zakudya zanu ndikuphatikizanso masamba ambiri, zotchinga, nyemba, mapuloteni ndi zipatso mmenemo.
Khitchini adapanga kusankha kwa mbale khumi, zomwe zili ndi zosakaniza zomwe zimalimbikitsa chitetezo chambiri. Atembenukireni muzakudya zanu kuti muteteze ku ma virus ndi matenda.
Hummus ndi avocado
Mudzafunikira:
- Avocado Ripe - 1 PC.
- Nkhuku yowiritsa - 1/2 zaluso.
- Tahini - 3 tbsp. l.
- Mandimu - 1 tbsp. l.
- Mafuta a azitona - 1 tbsp. l.
- Garlic - Mano 1
- Mchere Kulawa
- Tsabola wakuda - kulawa
- Yophika ndi ophika ndi anapiye okhota khungu kuti aike mu blender ndi mnofu wa avocado ndi adyo. Kumenya mpaka kusinthika kwa homogenecy.
- Zotsatira zambiri kuwonjezera tachy, mandimu, mchere, tsabola ndi madzi ena kuti mutenge mawonekedwe ochulukirapo. Kumenyedwa kachiwiri.
- Tumikirani zophika. Sungani mufiriji osapitilira masiku anayi.
Sangweji yokhala ndi maliseche, apulo ndi amadyera
Mudzafunikira:
- Nati - 300 g
- Greek yogati - 1 tbsp. l.
- Zokometsera "curry" - 1 tsp.
- Mchere - Chipotch
- Tsabola wakuda - chipika
- Apple - 1/2 PC.
- Buledi - 2 kagawo
- Basil - 2 tsamba
- Timbewu - 2 tsamba
- Lumikizani nati, yogati, curry, mchere ndi tsabola mumbale yapakati. Mutu. Mafuta mkate ndi yunifolomu.
- Kugona pamwamba pa apulo wosadulidwa ndi magawo.
- Onjezani tint ndi basil.
- Pangani sangweji ndikumagwirira patebulo kapena kukulunga ndi filimu yake yazakudya ndikutenga ndi ine kuntchito kapena kuphunzira.
Saladi ndi nsomba, broccoli ndi manenepa
Mudzafunikira:
- Tuna - 1 Bank (185 g)
- Nati - mabanki 2 (400 g)
- Ma Caals - 2 tbsp. l.
- Cherry Tomato - 150 g
- Mtengo watsopano wa parsley - 1
- Tsabola wofiyira - 1 PC.
- Broccoli - 100 g
- Ndimu - 1 PC.
- Tuna kuchokera kubanki kuti isinthe mbale, pre-kukhetsa madzi ndikugulira.
- Naphika anapiye, kuyika mbale ndikuwonjezera maota. Kenako dulani tomato ndikuwonjezera mbale. Dulani tsabola wa parsley ndi tsabola, kenako kuwonjezera mbale.
- Broccoli inagawanika m'magulu ang'onoang'ono a inflorescence, zimayambira kudula, chidwi, kukhetsa madzi ndikuyika mbale.
- Sakanizani broccoli ndi zosakaniza zina zonsezo, zoperekedwa kuti zilawe.
Mackerel okhala ndi mpunga ndi broccoli
Mudzafunikira:
- Mackerel fillet - 2 ma PC.
- Curry pasitala - 2 h.
- Corriander - mtengo wochepa
- Mkuyu - 130 g
- Broccoli - 200 g
- Leek-Sachat - 1 PC.
- Zonona zonona - 1 tsp.
- Vinyo Woyera wowuma - 3 tbsp. l.
- Msuzi wa masamba - 1 l
- Maskiyarone - 2 tbsp. l.
- Parmesan - kulawa
- Mchere Kulawa
- Tsabola wakuda - kulawa
- Mackebery fillet kuti apusitse phala ndi kusiya. Broccoli inagawika mu inflorescence yaying'ono.
- Mu Kasserole, sungunulani mafuta ena owononthe ndi mwachangu zotsekemera ndi zosemedwa bwino kwambiri. Onjezani mpunga ndi kusakaniza kuti ikhutidwe ndi mafuta.
- Kenako, onjezani vinyo yoyera. Ikasintha, onjezani msuzi wotentha ndi mphodza, oyambitsa mpaka msuziwo aponyere. Ndiye kutsanulira msuzi wa munthu wina ndikubwereza mpaka mugwiritse ntchito msuzi wonse. Msuzi wa msuzi umagwiritsidwa ntchito, onjezerani broccoli ku mpunga.
- Mu poto, sungunulani batala lotsalira ndi mwachangu mackeret kumbali ziwiri pamoto wofulumira kwa mphindi 10-15 (kutengera utola).
- Mpunga wokonzeka kuti muchotse mbale ndikusakaniza ndi Parmesan ndi Mascarpine. Tumikirani mpunga wokhala ndi filimu yokazinga, owazidwa ndi coriander yosokoneza.
Saladi wofunda ndi masamba ndi makanema
Mudzafunikira:
- Kanema - Art 3/4 Art.
- Chikwama cha dzira - 1 PC.
- Uta yaying'ono - 1 pc.
- Moroal Faral - 1 PC.
- Nandolo wobiriwira - 1/2 zaluso.
- Chimanga chisanu - 1/2 zaluso.
- Broccoli - 150 g
- Tahini - 1 tbsp. l.
- Mafuta a azitona - 1 tbsp. l.
- Soya msuzi - 1-2 tbsp. l.
- Mchere Kulawa
- Tsabola wakuda - kulawa
- Amadyera atsopano - ku God
- Wiritsani makanema, kutsatira malangizo pa phukusi.
- Tenthetsani poto wokazika, kubuula mofatsa pang'ono ndi mafuta a azitona, ndi mwachangu dzira pa kutentha kwapakatikati, oyambitsa pafupipafupi. Onjezani batala lina ndikuyika kaloti wosenda ndi anyezi.
- Mwachangu 2-3 mphindi, kenako kuwonjezera zomwe zimagawidwa m'magulu ang'onoang'ono a Broccoli kabichi. Kuphika kwa mphindi zina 2-3.
- Pamapeto, atagona poto wokazinga wa makanema, onjezerani msuzi wa sosi ndi tachy. Mchere ndi tsabola. Sakanizani modekha. Tumikirani saladi otentha, owazidwa ndi amadyera amaliseche.
Omelet ndi katsitsumzukwa mu buledi
Mudzafunikira:
- Dzinji la dzira - 8 ma PC.
- Wowawasa zonona - 2 tbsp. l.
- Tchizi tchizi - 60 g
- Anyezi wobiriwira - nthenga
- Asparagus - 1 PC.
- Ufa - 30 g
- Mlandu wa Mkaka - 20 g
- Hazelnut - 30 g
- Zonona zonona - 10 g
- Mchere Kulawa
- Tsabola wakuda - kulawa
- Crop katsitsumzu kuchokera pansi 1-2 masentimita ndikuphika mu madzi otentha amchere 1-2 kuti ikhale youma, ndiye kutsanulira madzi ozizira kuti azizirira.
- Konzani 3 mbale: imodzi yokhala ndi ufa, wachiwiri wokhala ndi mchere wokhala ndi mchere wa dzira ndi wachitatu ndi chisakanizo cha hazelnuts.
- Asparagus kuti alembe mosalekeza mu ufa, ndiye dzira, kupitilira mu mkate ndi mwachangu pa poto wokazinga ndi batala.
- Menya mazira asanu ndi awiri otsala ndi kirimu wowawasa, mchere, tsabola. Konzani omelet m'madzi osamba, nthawi zonse osasunthika, kuti mupeze zonona misa. Chotsani omelet kuchokera ku slab, onjezani anyezi wobiriwira wobiriwira komanso tchizi.
- Valani omelet m'matumba ang'onoang'ono ndikukhala a Asparagus.
Saladi ya Shrimalp
Mudzafunikira:
- Saladi masamba - makapu 8
- Tsabola wachikasu ku Bulgaria - 1 PC.
- Radish - mtengo umodzi
- Nkhaka - 1 PC.
- Mango - 1 PC.
- Shrimps - 350 g
- Pansi tmin - 1/2 h. L.
- Hammer paprika - 1/2 h. L.
- Anyezi wobiriwira wobiriwira - 2 zimayambira
- Mapulogalamu achi Greek - 2/3 makapu
- Kakho - 1/2 chikho
- Madzi a Lyme - 2 tbsp. l.
- Mafuta a azitona - 1/3 makapu
- Mchere - 1/2 h. L.
- Uchi - 1 tbsp. l.
- Cashew - 1/2 makapu
- Preheat grill mpaka kutentha kwapakati.
- Pepper, Mango ndi radish kudula m'magawo ang'onoang'ono.
- Shrimps owaza ndi mchere, tmin ndi paprika. Mwachangu pa kutentha kwapakati kuchokera kwa mphindi 3 mpaka 5 mbali iliyonse.
- Kuphika msuzi. Valani anyezi wobiriwira, yogati ya Greek, Kalse, laimu, mafuta a maolivi, mchere ndi uchi mu mbale ya blender. Sakanizani ku misa yayikulu.
- Majeti amagona pambale. Ikani masamba, mango ndi shrimp pamwamba pa nsonga.
- Kuwaza masched saladi ndikuwaza ndi mafuta a azitona. Tumikirani patebulo.
Mpunga wamtchire ndi dzungu
Mudzafunikira:
- Mpunga wamtchire ndi / kapena wofiirira - 120 g
- Dzungu - 300 g
- Zonona - 100 ml
- Leek-Sachat - 1 PC.
- Tsmin - kulawa
- Mchere Kulawa
- Tsabola wakuda - kulawa
- Mafuta a sesame - ngati kuli kofunikira
- Chotsani ndi kudula [Salight). Mwachangu mu poto wowoneka bwino pa mafuta a sensame ndi mpunga.
- Dzungu kudula mu cubes, mutachotsa peel. Onjezani ku poto nthawi yomweyo ndi madzi otentha. Madzi ayenera kukhala ochuluka kwambiri kuti aphimbe kwathunthu zosakaniza zonse.
- Chepetsani moto, onjezani chitoliro ndikugulira mphindi 20 powonjezera madzi ngati pangafunike. Pamapeto kwambiri, kutsanulira mbale ndi zonona, mchere ndi tsabola.
Msuzi wokhala ndi shrimps
Mudzafunikira:
- Shrimps - 400 g
- Leek-Safet - 10 ma PC.
- Garlic - Mano 2
- Moroal Faral - 1 PC.
- Phwetekere - 70 g
- Madzi - 1 l
- Vinyo Woyera - 20 ml
- Mafuta a azitona - 2 tbsp. l.
- Thlungu itauma - 2 h.
- Anyezi wobiriwira - nthenga zochepa
- Mchere Kulawa
- Tsabola wakuda - kulawa
- Zonona - kulawa
- Croutons - kulawa
- Woyeretsa ndi kudula adyo, saloti ndi kaloti. Tenthetsani mafuta a maolivi mu poto wophika pamoto wambiri ndi mwachangu uta, kaloti ndi ma shrimp ku mtundu wagolide wa mphindi 5-7, ndikupaka, zowonjezera thyme.
- Kenako, onjezani adyo ndi phwetekere phala, mwachangu kwa wina mphindi 2, kutsanulira vinyo ndi kukhala mphindi 5. Onjezani madzi otentha, kubweretsa kwa chithupsa, ndiye kuti muchepetse moto, kuphimba ndi chivindikiro ndikuphika pang'onopang'ono kutentha kwa mphindi 15.
- Ikani msuzi mu blender ndikupera kwa boma. Thirani msuzi kumbuyo ku poto ndikubweretsanso. Tumikirani ndi zonona ndi croutoni powaza ndi anyezi wobiriwira.
Yang'anani ndi katsitsumzukwa ndi tchizi cha mbuzi
Mudzafunikira:
- Ufa wa tirigu - 400 g
- Yisiti yatsopano - 1/2 pack
- Madzi - 225 ml
- Mafuta a azitona - 5 tbsp. l.
- Mchere - 5 g
- Kurkuma - 1 tbsp. l.
- Asparagus Green - mtengo umodzi
- Tchizi wa koziy - 200 g
- Pesto msuzi wa pesto - 4 tbsp. l.
- Mchere waukulu - kulawa
- Sakanizani ufa ndi madzi, kukanda mtanda kwa mphindi zosachepera zitatu. Ndiye kuwonjezera yisiti, mchere, 2 supuni ziwiri zamafuta ndi turmeric. Churn ufa mpaka utayamba kututa.
- Thanthwe mtanda mu mpira, chivundikirani ndi thaulo ndikuchoka kwa maola awiri, ndikungosankha ngati pakufunika.
- Kenako, gawani mtanda m'magawo awiri ndikugulira kagawo kawiri, ndikuyika pa pepala kuphika ndi mafuta a azitona. Chala chala chimapangitsa kuti pakhale mtanda wonse ndikusiya kwa mphindi 30.
- Pakadali pano, yeretsani katsitsumzukwa kuti ikhale yofewa, ndikuphika kwa mphindi zisanu.
- Ndi mafuta opangidwa ndi azitona, mafuta a mtanda, adayimba kamangidwe pa iye, ndiye pesto ndi tchizi wa mbuzi, wokonda kwambiri manja anga. Kuwaza ndi mchere waukulu ndi kuphika mu uvuni wokhala ndi 210 ° C kwa mphindi 30.
