Salad agwa ndị a ga -enyere gị aka izute ebumnuche gị na -enweghị anụ

Ndinaya

• Salad Calypso agwa na Pesto
• Salad kranberị na lemon na oliv
• Ọka dị ụtọ na White Bean Succotash
• Nyochaa maka

Mgbe ịchọrọ nri na-ekpo ọkụ na-atọ ụtọ, nke na-eju afọ nke na-ekpo ọkụ nke ikuku na-ekpokọta ọnụ, agwa dị gị. "Ha na-enye ụdị ụtọ dị iche iche na textures ma nwee ike ịga n'ọtụtụ ụzọ - ọkụ, oyi, ọgaranya na nkasi obi, ma ọ bụ mara mma na nụchaa," ka Christopher House, onye isi nri na Cal-a-Vie health spa na Southern California na-ekwu.

Na ahu uru nke agwa dị ike. "N'inwejuju na protein na eriri soluble, agwa na -akwalite mgbaze ma na -egbochi agụụ," ka Kara Ludlow, RD.N, onye na -ahụ maka nri na -edozi ahụ na California kwuru. Na mgbakwunye, agwa na-ejupụta na nri ndị dị mkpa, gụnyere zinc, mineral nke na-akwado usoro ahụ ji alụso ọrịa ọgụ, yana ígwè, mineral eji eme protein na sel ọbara uhie nke na-ebu oxygen n'ime ahụ dum. Ihe atụ: Otu ọkara iko nke agwa ọcha, dịka ọmụmaatụ, nwere gram 8 nke protein, gram 5 nke eriri, 3.2 milligrams nke ígwè (ihe fọrọ nke nta ka ọ bụrụ pasent 18 nke RDA), na 1 milligram nke zinc (ihe fọrọ nke nta ka ọ bụrụ 13 pasent). RDA), dị ka USDA si kwuo.

N’ime ọnwa ọkọchị, agbanyeghị, ihe ikpeazụ ịchọrọ bụ nnukwu efere chili. Iji mee ka agụụ gụgbuo gị wee tụọ nri ndị ahụ dị mkpa, mee otu n'ime salads agwa ụlọ. Tụkwasịnụ obi, ha nwere nnukwu ụtọ, dị mfe ime, ha agaghị eme gị ọsụsọ. (Njikọ: Otu esi esi agwa agwa ka ha.) N'ezie Detuo nke ọma)

Salad Calypso agwa na Pesto

Na -eje ozi: 4

Efrata

• 2 quart mmiri
• 2 iko mkpụrụ osisi calypso a mịrị amị, gbanye n'ime abalị
• 1 karọt, bee n'ime nnukwu dais
• 1 ụyọkọ celery, bee n'ime nnukwu dais
• 1/2 yabasị, bee n'ime nnukwu dice
• Nnu kosher
• 2 ngaji mmanụ oliv na-amaghị nwoke
• 1/2 iko basil pesto nke ụlọ ahịa zụrụ

Ntuziaka

1. N'ime nnukwu efere, weta 2 qt. mmiri; 2 iko agwa calypso a mịrị amị, tinye ya n'abali; 1 karọt, bee n'ime nnukwu dais; 1 ụyọkọ celery, bee n'ime nnukwu dais; 1/2 yabasị, bee n'ime nnukwu dice; na nnu kosher ka obụpde.
2. Belata okpomọkụ ka ọ dị obere, na esi nri agwa ruo mgbe ọ dị nro, ihe dị ka elekere 1. Ghichaa agwa, tụfuo akwụkwọ nri; ka jụụ.
3. Na pan pan na -ajụ ọkara, kpoo 2 Tbsp. mmanụ olive na-amaghị nwoke nke ukwuu. Gbakwunye agwa, ma sie nri ruo mgbe mpụta ha dị nro. Tinye ya na iko 1/2 nke basil pesto zụrụ. Na-ejere ozi ọkụ ma ọ bụ na okpomọkụ dị n'ime ụlọ.

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Salad kranberị na lemon na oliv

Na -eje ozi: 4

Efrata

• 2 lita mmiri
• 2 iko kranberị ọhụrụ ma ọ bụ nke a mịrị amị
• 1 karọt, bee n'ime nnukwu dais
• 1 ụyọkọ celery, bee n'ime nnukwu dais
• 1/2 yabasị, bee n'ime nnukwu dais
• Nnu kosher
• 1/4 iko mmanụ grapeseed
• 1 lemon, bee n'ime akụkụ anọ
• 1/2 iko roughly chopped pasili
• 1/2 iko nicoise oliv, gbanye ya
• 1 tablespoon mmanụ oliv nke na-amaghị nwoke
• cheese nke Manchego

Ntuziaka

1. Na nnukwu efere, weta 2 qt. mmiri; 2 iko kranberị ọhụrụ ma ọ bụ nke a mịrị amị; 1 karọt, bee n'ime nnukwu dais; 1 ụyọkọ celery, bee n'ime nnukwu dais; 1/2 yabasị, bee n'ime nnukwu dais; na nnu kosher ka obụpde. Belata okpomọkụ, ma kpoo ruo mgbe agwa dị nro, 25 min.
2. Igbapu agwa, tụfuo akwụkwọ nri. Tinye agwa n'ime nnukwu efere. Na obere ite, gbakwunye iko mmanụ 1/4 na lemon 1, bee n'ime akụkụ. Simmer na obere okpomọkụ maka 20 min.
3. Wepu lemon, bee n'ime obere iberibe; tinye na agwa. Tinye 1/2 iko roughly chopped pasili; 1/2 iko nicoise oliv, olulu; na 1 Tbsp. mmanụ olive na-amaghị nwoke. Tinye nnu na ose na ose. Jiri akwa Manchego grated chọọ ya mma ma ọ bụrụ na achọrọ ya.

(Njikọ: Ntụziaka Salad Oge anwụ nke Na -etinyeghị Letus)

Ọka dị ụtọ na White Bean Succotash

Na -eje ozi: 4

Efrata

• 2 tablespoon extra-amaghị nwoke mmanụ olive
• 1/4 iko yabasị diced
• 1 iko ọka (ọcha na odo)
• 1/2 iko shuga snap peas
• 3/4 iko mkpọ ọcha agwa
• 1 1/2 teaspoon nnu kosher
• 1/2 teaspoon ose oji
• 1 teaspoon mmiri ara ehi (dị ka Balance Earth, Zụrụ ya, $ 4, amazon.com) ma ọ bụ bọta a na -edochaghị anya mgbe niile
• 1/2 iko ọkara cherry tomato
• Basil
• Chervil

Ntuziaka

1. Kpoo 2 Tbsp. mmanụ olive na-amaghị nwoke nke dị obere na skillet na-adịghị akwụ ọtọ. Esi nri 1/4 iko diced yabasị na 1 iko ọka (ọcha na odo) maka 5 min. (Ọka ekwesịghị inwe agba.)
2. Tinye 1/2 iko shuga snap peas; 3/4 iko mkpọ ọcha agwa; 1 1/2 tsp. nnu kosher; na 1/2 tsp. ose oji. Mee ka okpomọkụ dị elu, sie nri, ihe dị ka nkeji 1.
3. Tinye 1 tsp. bọta na -adịghị mmiri ara ehi ma ọ bụ bọta a na -eteghị ete mgbe niile. Tinye 1/2 iko tomato cherry halved, na -atụba ngwa ngwa; wepụ ya na ọkụ. Wụsaa basil na chervil.

Akwụkwọ akụkọ Shape, mbipụta June 2021

Nyochaa maka