Iimbotyi kukutya okunempilo kwaye okunesondlo oko Akufunekanga baphoswe kukutya kwethu. Zizityebi kwi-carbohydrate, i-fiber, iiprotheni, i-iron, iivithamini kunye neeminerali ezifana ne-magnesium kunye ne-calcium. Kananjalo azibandakanyi amafutha ahluthayo.
Nangona kunjalo, ngenxa yobushushu basehlotyeni asiziva njengezo zityu zinzima okanye izitya zesityu esizilungiselelayo ebusika. Kodwa ungakhathazeki, Akukho mfuneko yokuba uyeke iimbotyi xa kushushu. Iilentile, ii-chickpeas, iimbotyi, ii-ertyisi kunye nezinye iilegumes zimnandi kwiisaladi kwaye zinika intaphane yendibaniselwano. Zintsha, zisempilweni, ziyonwabisa kwaye zilungele isidlo sangokuhlwa esilula okanye ipikniki. Ukongezelela, abantwana bakho banokukunceda ubalungiselele, ngoko ukongezelela kukuzonwabisa, baya kufunda ukupheka. Ngokuqinisekileyo abayi kukwazi ukumelana nesitya esilungiselelwe bona ngokwabo.
Iindlela zokupheka ze-legume zasehlotyeni
Isaladi yeChickpea
- I-300 g yeenkukhu
- Itswele eli-1 elinqunqiweyo (ukhetho)
- YemiNquma
- Tuna
- I-Avocado
- Iqanda elibilisiweyo
Kubusuku obungaphambili, cwina ii-chickpeas. Zipheke kwaye uzikhuphe. Gcoba zonke izithako uze uzifake kwi-chickpeas. Ixesha ngetyuwa, ipepper kunye nokugqoka ngeoli yeoli kunye neviniga yebhalsamu. Phalaza iparsley encinci enqunqwe phezulu.
Isaladi yeLentil kunye nenkukhu
- Iigrama ezingama-300 zeelentile
- 1 ibele yenkukhu
- 1/2 chives
- Iitumato zetsheri
- Ioli yomnquma
- Uviniga
- Ityiwa nepepile
Pheka iilentile ezimanzi ngobusuku obungaphambili. Zikhuphe kwaye uzigcine. Kwi-pan yokucoca ngeoli encinci, gcoba isifuba senkukhu kwaye uyinqumle ibe yimichilo. Yongeza kwiilentile, inkukhu, iitumato ezinesiqingatha, itswele elicoliweyo kunye nexesha olithandayo kunye neoli, iviniga, ityuwa kunye nepepile.
I-Pasta isaladi kunye neembotyi kunye nee-ertyisi
- Imifuno ejikelezayo okanye i-macaroni (inika umbala obalabala kakhulu oya kuthandwa ngabantwana bakho)
- Isandla seeertyisi ezikhenkcezileyo
- Isandla seembotyi ezimhlophe okanye ezibomvu
- Utamatisi
- Itshive (ukhetho)
- I-1/2 ebomvu yentsimbi
- Ioli, iviniga, ityuwa kunye nepepper
- I-basil entsha
Bilisa ipasta ngokwemiyalelo yephakheji. Xa sele ilungile, yikhuphe kwaye uyiqhube phantsi kwamanzi abandayo. Defrost ii-ertyisi ngokubeka epanini yamanzi abilayo imizuzu emi-5. Gweba ezinye izithako kwaye udibanise yonke into kunye ne-pasta. Nxiba ngeoli, iviniga, ityuwa kunye nepepper. Gcoba nge-basil entsha.
nehummus
Ayisiyo isaladi kodwa abantwana baya kuthanda ukudipha kunye nale puree entsha ye-chickpea.
- Iigram ezingama-500 zamantshontsho ziphekwe kwaye zatsalwa
- I-1 clove yegalikhi
- Isiqingatha sekomityi yobisi
- Ijusi yesiqingatha selamula
- Iipepile
- I-teaspoon ye-cumin powder
- Icephe enye ye tahiné (sesame puree)
- Ityuwa kunye nepepile emnyama
Hlanza i-chickpeas kakuhle kakhulu phantsi kwempompo de ugwebu olushiye ngasemva xa upheka lunyamalale. Zifake kwiglasi ye-blender, yongeza igalikhi ehlutshiwe, ityuwa, i-cumin, i-tahiné kunye ne-splash yeoli yeoli. Hlanganisa de ufumane i-homogeneous puree. Yikhonze ipholile kakhulu, ifafazwe nge-paprika, imbewu yesesame kunye ne-splash yeoli yeoli. Yikhaphe kunye ne-pita bread okanye isonka esithosiweyo.
Njengoko ubona Akukho sizathu sokungatyi iimbotyi ehlotyeni. Le yimizekelo nje embalwa, kodwa ndiqinisekile ukuba ungacinga ngeminye emininzi.