Maphikidwe a Saladi Yamasamba Mwachangu Kuwonda

Saladi yazakudya zamasamba ndiye menyu wofunikira kwambiri wa dieters. Pangani kusintha kosavuta muzakudya zanu powonjezera saladi. kutaya thupiMumapindulanso zambiri paumoyo.

Malinga ndi akatswiri, kudya saladi ndi chimodzi mwazochita zathanzi zomwe muyenera kutsatira. Zakudya zamasamba zamasamba ndizosavuta kukonzekera ndikupangidwa ndi zosakaniza zomwe zimapezeka mosavuta. 

Izi ndi momwe zingakuthandizeni kuchepetsa thupi mwaumoyo zakudya masamba saladi maphikidwe...

Zakudya Zamasamba Saladi Maphikidwe

saladi ya purslane

zipangizo

• 1 gulu la purslane
• 2 tomato
• kaloti awiri
• 3 cloves wa adyo
• 2 supuni ya makangaza molasses
• 1 supuni yamchere
• Supuni 4 za mafuta a azitona
• 2 supuni ya mandimu

Zimatha bwanji?

• Sambani purslane ndi madzi ambiri, kuwaza popanda kuwaphwanya kwambiri. Ikani izo mu mbale ya saladi.
• Dulani tomato mu theka la mwezi ndikuwonjezera pamwamba.
• Peel kaloti. Ndi peeler, yambani kuchokera kunsonga, tulutsani ngati peeler ndikuwonjezera.
• Gwirani adyo mumtondo ndikuwonjezera.
• Onjezerani mchere wa makangaza.
• Nyengo ndi mchere ndi kuwonjezera mafuta.
• Finyani mandimu pa saladi. 
• Pang'onopang'ono sakanizani saladi. Wokonzeka kutumikira.

Purslane Saladi ndi Yogurt

zipangizo

• Kameme fm
• 2 cloves wa adyo
• 2 makapu yogurt
• Supuni 1 ndi theka ya mchere

Zimatha bwanji?

• Sambani ndi kusankha purslane ndi kuwaza finely. 
• Gwirani adyo.
• Onjezani yogurt, mchere ndi adyo ku purslane ndikusakaniza. 
• Chotsani ku mbale yotumikira.

Saladi ya Shepherd ndi Tchizi

zipangizo

• 2 nkhaka
• 3 tomato
• 2 tsabola wa belu
• 1 letesi
• mchere wokwanira
• Supuni 1 ya mafuta
• Supuni 1 za mafuta a azitona
• Theka nkhungu woyera tchizi

Zimatha bwanji?

• Dulani nkhaka mu mabwalo ndi kuziyika mu mbale.
• Dulani tomato ndi tsabola wobiriwira mofananamo ndikuwonjezera. 
• Sambani ndi finely kuwaza letesi ndi kuwonjezera.
• Nyengo ndi mchere ndikuwonjezera mafuta ndi maolivi. Pewani tchizi pamwamba pa saladi. Wokonzeka kutumikira.

Radishi saladi

zipangizo

• 6 radish
• Ndimu 2
• Theka la gulu la parsley
• Supuni 3 za mafuta a azitona
• Supuni 3 ya viniga
• mchere wokwanira

Zimatha bwanji?

• Peel ma radishes ndikudula mu theka la mwezi.
• Dulani limodzi la mandimu motalika pakati ndikudula mu theka la mwezi ndikuwonjezera. Dulani ndimu inayo ndikuyifinya pamwamba pake.
• Onjezerani mafuta a azitona ndi viniga. Onjezerani mchere ndikusakaniza zonse. Wokonzeka kutumikira.

Karoti broccoli saladi 

zipangizo

• 1 broccoli
• 2-3 kaloti
• 4 supuni ya yogurt
• 1 supuni ya mayonesi
• Supuni 1 za mafuta a azitona
• mchere

Zimatha bwanji?

• Dulani tsinde la broccoli ndikutsuka. Pewaninso kaloti. 
• Dulani broccoli ndi karoti mu zidutswa zing'onozing'ono mu robot.
• Onjezerani yogurt, mayonesi, mafuta a azitona, mchere ndi kusakaniza. Mukhoza kuwonjezera zonunkhira zilizonse zomwe mukufuna malinga ndi kukoma kwanu.

Yogurt broccoli saladi

zipangizo

• 1 broccoli
• 1 makapu yogurt
• mafuta
• tsabola wofiira wofiira, mchere

Zimatha bwanji?

• Dulani broccoli mu tizidutswa tating'ono ndikudula zimayambira. 
• Tengani saucepan, kuthira madzi otentha ndi wiritsani kwa mphindi 10. 
• Mukatha kuwira, tsitsani madzi ndikudikirira kuti azizire.
• Ikani mafuta a azitona mu poto yaing'ono, yikani tsabola wofiira wofiira ndikuwotcha.
• Thirani yoghuti ndiyeno chisakanizo cha tsabola pa broccoli wokhazikika.

Saladi ya Selari

zipangizo

• 2 sing'anga udzu winawake
• 1 kaloti wapakati
• Kapu ya walnuts
• 1 ndi theka chikho cha yogurt wothira
• 4 cloves wa adyo
• 1 supuni yamchere
• Supuni 1 tsabola wofiira
• theka la mandimu

Zimatha bwanji?

• Sambani masamba. 
• Olekanitsa ndi peel masamba a udzu winawake. Ikani mandimu kuti mupewe browning. 
• Peel karoti. Kabati udzu winawake ndi karoti.
• Peel, sambani ndi kuphwanya adyo. Onjezerani kusakaniza ndi yogurt.
• Olekanitsa ¼ ya walnuts, kumenya ena onse, kuwonjezera kusakaniza yogurt. Onjezerani mchere ndikusakaniza.
• Kufalitsa bwino pa mbale yotumikira ndikukongoletsa ndi masamba a udzu winawake, walnuts wosweka ndi tsabola wofiira.

Kabichi Karoti Saladi

zipangizo

• Kabichi kakang'ono kamasamba
• 2 supuni yamchere
• 3 kaloti wapakati
• Supuni 3 za mafuta a azitona
• 2 supuni mandimu

Zimatha bwanji?

• Sambani kabichi ndi finely kuwaza izo. Pewani popaka pang'ono ndi supuni imodzi ya mchere. 
• Tsukani ndi kusenda kaloti ndikuchikuta pa kabichi ndikusakaniza.
• Onjezerani mafuta, madzi a mandimu ndi mchere wotsalira, whisk bwino ndikutsanulira pa saladi.

Saladi ya Arugula

zipangizo

• 2 gulu la roketi
• 1 nkhaka
• Theka la supuni ya tiyi ya mafuta owonjezera a azitona
• Supuni 2-3 za madzi a makangaza
• 1 makangaza
• Supuni 1 coarsely akanadulidwa walnuts
• mchere

Zimatha bwanji?

• Kulekanitsa mizu yolimba ya arugula. Sambani ndi kukhetsa kawiri kapena katatu, mmodzi mu viniga madzi.
• Dulani nkhaka kukhala ma cubes poimenya kapena kusenda. 
• Sakanizani mafuta a azitona, madzi a makangaza ndi mchere mu mbale.
• Chotsani makangaza. Dulani arugula 1-2 mainchesi wandiweyani.
• Sakanizani ndi nkhaka ndi saladi kuvala. Kutumikira zokongoletsedwa ndi makangaza nthanga ndi walnuts.

Dzungu saladi

zipangizo

• 1 kg ya zukini
• Anyezi mmodzi wapakati
• 1 gulu la katsabola
• 1 mbale ya yogurt yosakanizidwa
• 3 cloves wa adyo
• Supuni 3 ya mafuta
• mchere

Zimatha bwanji?

• Kuyeretsa, peel ndi kabati zukini. Finyani madzi bwinobwino mu strainer. 
• Mu saucepan, mwachangu zukini ndi mafuta, anyezi odulidwa. 
• Tsekani chivindikiro cha mphika, tsegulani nthawi ndi nthawi, ndikugwedezani bwino.
• Konzani yogurt ndi adyo ndi yogurt wosakanizidwa. Sakanizani ndi zukini wokhazikika. 
• Mukachitengera ku mbale yotumikira, kongoletsani ndi katsabola.

Chinsinsi cha saladi ya karoti

zipangizo

• 4-5 kaloti
• madzi a mandimu 1
• Theka la supuni ya tiyi ya mafuta a maolivi
• 5-6 azitona zakuda
• 2-3 mapesi a parsley
• mchere 

Zimatha bwanji?

• Peel ndi kuyeretsa karoti. Sambani ndi kuumitsa bwino. Kabati ndi coarse mbali ya grater.
• Sakanizani madzi a mandimu, mafuta a azitona ndi mchere mu mbale.
• Thirani pa grated karoti ndi kusakaniza.

tomato wouma saladi

zipangizo

• 10-11 tomato wouma
• 1 anyezi
• 4-5 cloves adyo
• Parsley
• mafuta
• chitowe, mchere, basil

Zimatha bwanji?

• Mu sing'anga saucepan, onjezerani theka la madzi ndikubweretsa kwa chithupsa. 
• Ikawira, chotsani mu chitofu ndikuwonjezera tomato wouma. Lolani tomato akhale mbali imodzi mpaka yofewa.
• Tengani mafuta a azitona mu poto ndipo ikatentha, onjezerani anyezi odulidwa kwambiri ndikuwombera. 
• Onjezani adyo ndikupitiriza Frying.
• Chotsani tomato wofewa m'madzi, finyani madzi ndi kuwaza finely pa bolodi.
• Komanso kuwaza parsley.
• Sakanizani zosakaniza zomwe munakonza mu mbale yosakaniza ndikuzitumiza ku mbale yotumikira.

Saladi ya chimanga ndi azitona

zipangizo

• 1 karoti
• 3 makapu zamzitini chimanga
• theka la katsabola
• Theka la gulu la parsley
• 1 chikho wobiriwira azitona ndi tsabola
• 1 supuni yamchere
• Supuni 3 za mafuta a azitona
• Supuni 2 ya viniga 

Zimatha bwanji?

• Peel kaloti, kuwadula ndikuyika mu mbale ya saladi. 
• Onjezani chimanga.
• Kuwaza katsabola ndi parsley ndikuwonjezera. Finely kuwaza azitona ndi kuwonjezera.
• Onjezerani mchere ndi mafuta a azitona. Onjezani viniga ndikusakaniza zonse. Wokonzeka kutumikira.

Gwero: 1, 2, 3, 4