Ukudla Kwemifino Yemifino - Izindlela Zokupheka Ezimnandi ezivela komunye nomunye

Uma uthi ukudla, kufika imifino engqondweni, futhi uma ucabanga imifino, ukudla kwemifino imali engenayo. Imifino enekhalori ephansi kanye nenkomba ye-glycemic ingukudla okubalulekile kokudla. Isicelo izitsha zemifino ezingadliwa ekudleni zokupheka...

Diet Vegetable Food Recipes

Ubhontshisi Obomvu Bezinso Ngamafutha E-Olive Recipe

izinto

• 1 kg kabhontshisi wezinso ezintsha
• 5-6 anyanisi
• 3 isanqante
• 1 inkomishi yamafutha omnqumo
• 3 utamatisi
• 1 isipuni se-tomato unama
• usawoti
• 3 ucezu cube ushukela

Kwenziwa kanjani?

– Hlunga bese ugeza ubhontshisi wezinso ezintsha.

– Qoba ihanyanisi lezaqathe, ukufake ebhodweni, ufake amafutha e-oliva, isawudo uthose kancane. Engeza unamathisele utamatisi bese uxuba ukunikeza umbala.

– Faka ubhontshisi wezinso kanye lamatamatisi phezulu. Faka amanzi bese wengeza noshukela.

– Vala isivalo sebhodwe upheke emlilweni omncane.

- JABULELA UKUDLA KWAKHO!

Iresiphi ye-Okra Eyomisiwe Yenyama

izinto

• 150 amagremu okra omisiwe
• 1 inkomishi yekhofi kaviniga
• 1 isanqante
• 3 wezipuni zamafutha omnqumo
• 300 amagremu inyama egayiwe
• 2 u-anyanisi
• isigamu sesipuni sikasawoti
• 4 izinkomishi amanzi noma umhluzi
• ijusi ye-1 lemon

Kwenziwa kanjani?

– Faka amanzi amanengi embizeni ubilise. Faka uviniga kuwo bese wengeza i-okra. Pheka imizuzu emihlanu bese ususa ekushiseni. Geza amanzi abandayo bese upholisa.

– Hlaba isanqante usike njengedayisi.

– Shisisa amafutha epanini. Fry kuze kube yilapho inyama iphenduka pink. Faka u-anyanisi bese gazinga eminye imizuzu emithathu noma emine. Faka usawoti namanzi bese upheka emlilweni omncane imizuzu engamashumi amathathu.

– Khipha i-okra emanzini. Faka ijusi kalamula, isanqante kanye ne-okra bese upheka elinye ihora elingu-1. Bheka amanzi bese uwakhipha emlilweni. Amanzi kufanele abe ngamasentimitha amabili ngaphansi kwe-okra.

- JABULELA UKUDLA KWAKHO!

Iresiphi ye-Olive Oil Fresh Black-eyed Peas

izinto

• 1 kg kabhontshisi wezinso ezintsha
• 1 inkomishi yamafutha omnqumo
• 2 anyanisi
• 2 isanqante
• usawoti owanele
• I-3 wezipuni kalamula
• 1 ingcosana ushukela granulated
• amanzi ashisayo anele
• 5 i-clove yegalikhi

Kwenziwa kanjani?

– Geza uhlanze ubhontshisi wezinso. Sika ube ngobude beminwe bese uthola ibhodwe.

– Faka amafutha e-olive. Gweba u-anyanisi bese ufaka. Ikhasi, nquma bese wengeza izaqathe.

– Fafaza isawudo uthele i-lemon juice. Faka ushukela oluyimpuphu.

– Faka amanzi upheke uvale isivalo kuze kuvuthwe amaphizi anamehlo amnyama. Ikhiphe esitofini uma isivuthiwe.

– Hlaba igalikhi bese uyigaya odakeni. Faka uphizi onamehlo amnyama esitofini, uhlanganise bese ushiya ukuze uphole. Khonza uma upholile.

- JABULELA UKUDLA KWAKHO!

Iresiphi ye-Olive Oil Purslane

izinto

• 1 isixha se-purslane
• 1 ithisipuni yamafutha omnqumo
• 1 anyanisi
• 1 isanqante
• 2 utamatisi
• 1 izinkomishi zamanzi
• usawoti owanele
• 1 ithisipuni ushukela granulated
• 3 i-clove yegalikhi

Kwenziwa kanjani?

- Geza i-purslane ngamanzi amaningi, susa iziqu eziwugqinsi, uma zikhona. Sika sibe ngu-XNUMX cm ubude bese usibeka eceleni.

– Faka amafutha e-olive embizeni. Gweba u-anyanisi bese ufaka. Hlanza isanqante, usike ku-julienne bese uyifaka. Grate utamatisi bese uyifaka.

– Faka amanzi, ufake i-purslane uma esebila.

– Faka isawudo kanye letshukela. Govuza ngesipuni bese uvala isivalo. Pheka imizuzu eyishumi nanhlanu bese ususa esitofini.

– Hlaba ugaye igalikhi edakeni bese ufaka ku-purslane. Liyeke liphole. Khonza uma upholile.

- JABULELA UKUDLA KWAKHO!

I-Purslane ene-Yoghurt Recipe

izinto

• 1 isixha se-purslane
• 1 inkomishi yeyogathi ehlutshiwe
• 5 i-clove yegalikhi
• 4 wezipuni zamafutha omnqumo
• 3 wezipuni zamafutha
• usawoti owanele

Kwenziwa kanjani?

– Geza i-purslane ngamanzi amaningi. Susa amaqabunga uwafake endishini. Engeza iyogathi ehlutshiwe. Gcoba i-garlic odakeni bese wengeza.

– Phonsa isawudo. Engeza amafutha omnqumo. Faka amafutha uhlanganise zonke izithako.

- JABULELA UKUDLA KWAKHO!

Iresiphi ye-Celery Ngamafutha E-Olive

izinto

• 7 isilimo esidliwayo esinamagatsha anamanzi
• 4 wezipuni zamafutha omnqumo
• 10 shallot anyanisi
• 3 isanqante
• amanzi ashisayo anele
• 2 ithisipuni ushukela granulated
• 1 ulamula
• ingxenye yesixha sedill

Kwenziwa kanjani?

– Hlanza, geza futhi usike isilimo esidliwayo esinamagatsha anamanzi sibe yizimo zeminwe.

– Faka amafutha e-olive ebhodweni, ucwebe ama-shallots uwagcobe emafutheni. Hlanza izaqathe, uzisike zibe yizimo zeminwe, uzifake bese uzithosa.

– Faka amanzi atshisayo upheke okwemizuzu emihlanu. Engeza isilimo esidliwayo esinamagatsha anamanzi kanye nezinye iziqu ze-celery ngamaqabunga awo. Bese wengeza ushukela.

– Khama ulamula upheke emlilweni omncane. Uma isivuthiwe, qoba i-dill bese uyifafaza.

- JABULELA UKUDLA KWAKHO!

I-Zucchini egcwele nge-Cheese Recipe

izinto

• 5 i-zucchini
• Ingxenye yekhilogremu kashizi omhlophe
• Ingxenye yengilazi ye-cheddar ushizi
• ingxenye yesixha sedill
• Ingxenye yesixha se-parsley
• 1 izinkomishi zamanzi
• Usawoti, pepper, paprika, thyme

Kwenziwa kanjani?

- Hlanza izikhumba ze-zucchini ngommese ohlukanisiwe. Dlala ngethanga eliqopha ngaphakathi.

– Gweba kahle iparsley nedili. Geza ushizi omhlophe kanye ne-cheddar bese uhlanganisa ne-parsley ne-dill. Faka izinongo uhlanganise futhi.

– Gcoba ingxube yeshizi ezucchini. Engeza amanzi ebhodweni bese uhlela i-zucchini.

– Pheka ekushiseni okuphansi imizuzu eyisishiyagalombili noma eyishumi kuze kube i-zucchini isithambile. 

- JABULELA UKUDLA KWAKHO!

Iresiphi ye-Zucchini ngeYogathi

izinto

• 4 i-zucchini
• 1 u-anyanisi
• 1 utamatisi
• 1 isipuni utamatisi unama
• usawoti
• I-mint entsha, i-parsley
• amafutha omnqumo
• I-garlic yoghurt yokugcoba

Kwenziwa kanjani?

– Geza izucchini bese uyalicwecwa. Sika ama-cubes.

– Thosa amafutha e-olive nehanyanisi epanini kuze kube pink. Faka utamatisi osikiwe kanye ne-tomato unama bese uqhubeka nokuthosa.

– Bese wengeza i-zucchini edayisiwe bese uthosa kancane.

– Ngemva kokuba i-zucchini isigazingiwe, faka usawoti namanzi abilayo ukuze uvale ngamasentimitha amabili noma amabili.

– Yehlisa ukushisa upheke kuze kube yilapho i-zucchini isithambile. Ngaphambi nje kokucisha ukushisa, engeza i-parsley, i-dill ne-mint entsha bese ubilisa iminithi elingu-1 bese uvala.

- JABULELA UKUDLA KWAKHO!

Izinhlobo Recipe

izinto

• 250 amagremu we-mutton cubed
• 2 u-anyanisi ophakathi
• 1 isipuni se-tomato unama
• 2 ihla
• 2 isilimo esidliwayo esinamagatsha anamanzi
• 2 izaqathe eziphakathi
• 2 amazambane aphakathi
• 2 wezipuni ibhotela
• usawoti

Kwenziwa kanjani?

– Faka inyama egeziweyo, ihanyanisi eqotshiweyo kanye lesipuni esisodwa samafutha ebhodweni ukubeke eziko. Pheka emlilweni omncane kuze kube yilapho kuthatha amanzi.

– Susa izikhumba zemifino. Ngemva kokugeza, sika izaqathe, amalikhi, amazambane nesilimo esidliwayo esinamagatsha anamanzi zibe ubude obuyingxenye ye-intshi.

– Faka isipuni esisodwa setomatisi enyameni uhlanganise. Beka izaqathe, amaliki, isilimo esidliwayo esinamagatsha anamanzi namazambane kuwo ngokulandelana kwawo. Fafaza u-anyanisi oqotshwe kahle ube izindandatho.

– Faka amafutha enkezo, ingilazi yamanzi ashisayo nosawoti owanele, vala isivalo bese upheka emlilweni omncane imizuzu engama-30-40.

- JABULELA UKUDLA KWAKHO!

Ubhontshisi Omusha Ngamafutha E-Olive Recipe

izinto

• 500 amagremu kabhontshisi oluhlaza
• 1 u-anyanisi
• 3 utamatisi ophakathi
• 1 ithisipuni ushukela
• isigamu sesipuni sikasawoti
• 3 wezipuni zamafutha omnqumo

Kwenziwa kanjani?

– Faka amafutha, uhanyanisi, ubhontshisi, amatamatisi, isawudo, itshukela epanini upheke kuze kuthambe imibhida.

- JABULELA UKUDLA KWAKHO!

Iresiphi ye-Olive Olive Fresh Broad Bean Recipe

izinto

• 1 kg kabhontshisi omusha obanzi
• 1 ithisipuni yamafutha omnqumo
• 2 anyanisi
• 1 isixha se-dill
• 1 ithisipuni kashukela oyimbumbulu
• 1 ithisipuni kasawoti
• Ijusi lama-lemons angu-1
• Su

Kwenziwa kanjani?

– Hlunga futhi uwashe ubhontshisi. Ngemva kokusika ngendlela othanda ngayo, hlanganisa nosawoti kanye nejusi kalamula.

– Sika ihanyanisi ube ngamacube uwagcobe ngosawoti. Hlanganisa ama-pods no-anyanisi ohlikihliwe.

– Faka amanzi atshisayo aneleyo ukuze angadluli amabhontshisi uqale ukupheka ekutshiseni okuphansi. Faka usawoti kanye noshukela.

– Faka idili ngemva kokuphola.

- JABULELA UKUDLA KWAKHO!

Iresiphi ye-Leek Emuncu

izinto

• 1 kg ama-leeks
• 4 u-anyanisi
• 4 utamatisi
• Ingxenye yengilazi yamafutha omnqumo
• Ingxenye yesixha se-parsley
• 1 ithisipuni kasawoti
• ijusi ye-1 lemon
• 1 ithisipuni ye-tomato unama
• 1 ithisipuni yamanzi ashisayo

Kwenziwa kanjani?

– Qoba amaliki. Yenza ukuklwebha ngaphansi kwesiqephu ngasinye. Pheka imizuzu eyishumi nanhlanu emanzini abilayo.

– Qoba u-anyanisi ube ngamasongo. Fry u-anyanisi emafutheni e-olive, ushiswe epanini, kuze kube yilapho uphenduka pink. Faka utamatisi, unamathisele utamatisi nosawoti.

– Faka amaliki abilisiwe lamanzi ebhodweni. Pheka emlilweni omncane imizuzu eyishumi nanhlanu, umbozwe.

– Vala umlilo uthele ijusi yelamula uhlanganise leparsley eqotshiweyo.

- JABULELA UKUDLA KWAKHO!

Iresiphi ye-Artichoke ngamafutha omnqumo

izinto

• 6 i-artichoke yeplamu
• 2 inkomishi yekhofi yamafutha omnqumo
• 2 amathisipuni kafulawa
• ijusi ye-2 lemon
• 1 izaqathe eziphakathi
• 2 izambane eliphakathi
• 20 shallot anyanisi
• 1 ithisipuni kasawoti
• 1 ithisipuni ushukela
• 1 izinkomishi zamanzi

Kwenziwa kanjani?

– Susa ama-artichokes ngeziqu. Hlanza izaqathe namazambane bese uwasika abe amadayisi.

– Qoba u-anyanisi.

– Beka ama-artichokes eceleni uwahlele enze indilinga. Engeza kumazambane kanye no-anyanisi.

– Faka isawudo, impuphu, itshukela lamanzi esitsheni uhlanganise kuhle. Engeza le ngxube phezu kwe-artichokes. Pheka emlilweni omkhulu imizuzu engamashumi amathathu.

– Ngemva kokuyicima, yiyeke iphelise eminye imizuzu eyishumi nanhlanu ngokuvala isivalo.

- JABULELA UKUDLA KWAKHO!

I-Cauliflower Dish Recipe

izinto

• ½ kg ukholifulawa, oqoshiwe
• Iyogathi
• I-clove eyodwa noma amabili kagalikhi

Okwe-sauce;

• Uwoyela owuketshezi
• utamatisi
• Pepper unama
• I-Paprika, i-pepper emnyama

Kwenziwa kanjani?

– Bilisa ikholifulawa esitokisini esicindezelayo imizuzu emihlanu noma eyisithupha. Ngemva kokuba ukholifulawa usuphekiwe, yipholise futhi uyinqume ibe yizicucu.

– Epanini elihlukile, faka amafutha amancane esoso bese uthosa isipuni sikapelepele nesipunu esigcwele utamatisi.

- Faka i-paprika, ngokukhetha ekugcineni.

– Phaka ikholifulawa eyisikiwe ibe yizicucu ngokuthela iyogathi kagalikhi kuqala bese uthela isoso.

- JABULELA UKUDLA KWAKHO!

Iresiphi Yotamatisi Ogcwele

izinto

• 5 utamatisi omkhulu
• 5 wezipuni zamafutha omnqumo
• 1 u-anyanisi ophakathi
• 1 isipuni samantongomane
• 2 wezipuni omisiwe
• 1 izinkomishi zelayisi
• 3/4 indebe yamanzi ashisayo
• 1/4 ithisipuni allspice
• uhhafu wethisipuni likasawoti

Kwenziwa kanjani?

– Geza amatamatisi bese uyawomisa. Susa izingxenye zangaphakathi zamatamatisi, osika iziqu ngendlela yamabhodlela, kanye nejusi eleqile. Beka eceleni ukusetshenziselwa ukwenza isoso. Qaphela ukuthi ususe ngokucophelela ingaphakathi likatamatisi futhi ungabhobozi izisekelo.

– Qoba ihanyanisi ube ngamacube. Susa iziqu zamagilebhisi omisiwe bese uwacwilisa emanzini ashisayo.

– Thosa uhanyanisi emafutheni o-olive uze ube pink. Engeza amantongomane kaphayini namagilebhisi omisiwe bese upheka, uvuselela, phezu kokushisa okuphansi.

– Thatha irayisi oligeze ngamanzi amaningi bese ukhipha amanzi asele, ulithose lize libe nombala osobala.

– Faka amanzi atshisayo upheke ekushiseni okuphansi aze amunce amanzi. Engeza usawoti kanye allspice.

– Gcwalisa izinto ozithathe esitofini uzipholise phakathi kwamatamatisi. Thela inani elincane lamafutha omnqumo kumatamatisi owabeke esitsheni sokubhaka esingashisi futhi ubhake kuhhavini elushisayo ngaphambi kuka-180 degree imizuzu engamashumi amathathu noma engamashumi amathathu nanhlanu.

- JABULELA UKUDLA KWAKHO!