Etu esi enwe akwukwo nri na akwukwo

Ndinaya

• 1. Carọt na Akwukwo Akwukwo achicha
• 2. Efere ugu ugu na peepe
• 3. Achịcha sitere n’osisi na ahịhịa
• 4. Chuchu Bark anụ
• 5. Karọt Bran Noodles

Mkpịsị akwụkwọ, epupụta na akwụkwọ nri nwere ọtụtụ ihe oriri dị ka vitamin C, folic acid, iron, calcium na antioxidants, enwere ike iji ya mee ihe iji mee ka nri dịkwuo mkpa nke nri ma gbochie ọrịa ndị dị ka kansa, atherosclerosis, afọ ntachi na ọbụna ịka nká.

Akụkụ akwụkwọ nri ndị a na-atụkarị na ahịhịa nwere ike iji mee ka nri dị ka ofe, farofas, salads na pancakes. Ọzọkwa, iji nri eme ihe n’ụzọ zuru ezu na-enye aka ibelata mkpofu ma na-enye aka na nchekwa gburugburu ebe obibi.

Nke a bụ usoro 5 dị mfe ma na-edozi ahụ site na iji stalks, epupụta nri peels.

1. Carọt na Akwukwo Akwukwo achicha

Efrata:

• 1 biiti alaka
• karọt epupụta
• 120 ml nke mmanya vaịn dum
• 2 tablespoons aja aja shuga
• 1 teaspoon nke vanilla kachasi mkpa
• 1 akwa
• 1 iko ọka wit niile
• 1 tablespoon jupụtara na mmanụ oliv
• 1 teaspoon mmiri ofe

Nkwadebe mode:

Kpoo ihe niile di na blender, ewepu ntụ ọka na yist. Na igbe dị iche iche na-etinye mmiri mmiri, gbakwunye ntụ ọka na yist, na-agwakọta nke ọma ruo mgbe ị ga-eji ire ụtọ. Tinye na ite pan ma tinye ya na oven na-ekpo ọkụ ihe dị ka nkeji iri abụọ.

2. Efere ugu ugu na peepe

Efrata:

• 2 na iko 1/2 nke tii ugu achacha
• 4 tii iko mmiri
• 4 ngaji osikapa
• 2 iko e1 / 2 nke mmiri ara ehi tii
• 3/4 iko yabasị tii
• 1 ngaji nke butter ma ọ bụ mmanụ oliv
• Nnu, galik, ose na-esi ísì ụtọ na-atọ ụtọ

Nkwadebe mode:
Esi nri nke ugu na bee na mmiri ruo mgbe obi. Tinye osikapa ma hapụ ruo mgbe mmiri dị nro ma dọọ. Kpoo ugu, osikapa, mmiri ara ehi, yabasị na bọta na ihe na-agwakọta ya, wee weta ya simmer ruo mgbe ọ ga-eto. Oge nụrụ ụtọ.

3. Achịcha sitere n’osisi na ahịhịa

Efrata:

• 2 iko nke chopped epupụta stalks (jiri broccoli ma ọ bụ akwụkwọ nri stalks, biiti ma ọ bụ liik epupụta)
• 3 tablespoons nke mmanụ oliv
• 1 akwa
• 1 tablespoon agba aja aja
• 1 teaspoon nnu
• 2e 1/2 iko ntụ ọka wit dum
• 2 iko ọka wit
• 1 envelopu nke ihe na-egbu egbu

Nkwadebe mode:

Esi nri nke ị ga na epupụta na mmiri ruo mgbe obi. Igbapu ma doputa mmiri esi nri. Kpoo akwukwo na akwukwo ozo na blender ya na iko 1 nke mmiri esi nri. Tinye mmanụ, àkwá, shuga na nnu ma tie ya ruo mgbe ọ ga-eji ire ụtọ. Debe ntụ ọka na yist na nnukwu efere ma gwakọta, tinyezie ngwakọta nke epupụta na ị ga, na-akpali nke ọma ruo mgbe ọ ga-abụ bọl.

Igwakorita na mgwakota agwa maka 5 ruo 10 nkeji ruo mgbe ọ si n'aka. Jiri nke nta nke nta tinye ntụ ọka ma ọ bụrụ na ọ dị mkpa. Kpuchie mgwakota agwa ma hapụ ya ka ọ zuo ike maka elekere 1 ma ọ bụ ruo mgbe ọ ga-aba okpukpu abụọ. Mee ka mgwakota agwa ahụ banye n'ụdị achọrọ ma tinye ya n'ụdị a tere mmanụ, mee ka o bilie ọzọ ruo mgbe ọ ga-ebu ibu okpukpu abụọ. Ekem, mee achịcha ọkụ na 200ºC maka minit 30 ruo 40, ma ọ bụ ruo mgbe achịcha ahụ siri ike na ọlaedo.

4. Chuchu Bark anụ

Efrata:

• Iko 3 nke chayote husks na-asa, belata ma sie ya
• 1 Iko nke stale bred tinye n'ime mmiri ara ehi
• 2 tablespoons nke grated chiiz
• 1 obere yabasị, gbanwere
• 1 tablespoon nke mmanụ oliv
• 2 àkwá a kụrụ akụ
• Green isi na nnu nụrụ ụtọ

Nkwadebe mode:

Kpoo chayote shells esiri na blender. Na efere, gwakọta shells na ihe ndị ọzọ. Ekem, were ime nke a tee ke pyrex tee, na a ọkara oven, ruo mgbe chiiz gbazee. Na-eje ozi na-ekpo ọkụ.

5. Karọt Bran Noodles

• 1 obere yabasị, gbanwere
• 6 cloves nke galik
• Iko abụọ nke stalks watercress
• 1 iko karọt alaka
• Nutmeg na nnu nụrụ ụtọ
• 2 na 1/2 iko nke pasta

Nkwadebe mode:

N'ime ite mmiri, gbanye yabasị na galik ruo mgbe ọlaedo. Gbakwunye ahihia mmiri na alaka karọt wee gaa n'ihu na-amagharị. Oge na nutmeg na nnu nụrụ ụtọ. Jiri stew ahụ dika nri maka pasta esiri esi. Ọ bụrụ na ọchọrọ, tinye beef anụ na grated cheese.

Lelee vidiyo na-esonụ ma hụ ntụziaka ndị ọzọ iji zere nri nri: