5 Ezi ntụziaka maka ekeresimesi

Ndinaya

• 1. Oven tost
• 2. Salpicão ìhè
• 3. Ahụike Turkey
• 4. Low Carb Farofa
• 5. painiapulu ìhè igwe nrụaka

Oge ezumike dị iche iche nwere ọdịnala nke juputara na nnọkọ oriri na ọ snụ snụ nke nri, ụtọ na nri caloric, na-emebi nri ma na-akwado ibu ibu.

Iji nọgide na-achịkwa njikwa, ọ dị mkpa iji ihe ndị dị mma ma gbalịa ịme nri dị mma, mana juputara na ekpomeekpo. Examplesfọdụ ihe atụ na-agbanwe eghe Christmas tost maka toast na oven na-agbanwe mayonezi na salpicão maka eke yogọt. N'ihi ya, site na obere ndụmọdụ ọ ga-ekwe omume ịme nhọrọ ndị ka mma nke na-agaghị ewepụ ụtọ ekpomeekpo nke mmemme ekeresimesi.

Nke a bụ usoro nri 5 iji nwee ọ theụ na njedebe nke afọ site na ahụike yana enweghị ọgụ na akpịrịkpa:

1. Oven tost

A na-eme achịcha French na mmanụ, nke na-agbakwunye ọtụtụ calorie ọjọọ na nri a. Ya mere, ime ya na oven bụ nhọrọ dị ukwuu iji belata calorie ma mee ka nri dịkwuo mma. Hụ mgbanwe mgbanwe 10 ndị ọzọ dị mma iji kwado nri.

Efrata:

• 200 g nke ude
• 1 tablespoon aja aja ma ọ bụ demerara shuga ma ọ bụ aki oyibo
• 1 teaspoon nke vanilla kachasi mkpa
• 1 akwa niile
• 1 tuo nke nutmeg
• 6 bred achicha zuru ezu
• 1 mmiri mpempe akwụkwọ ma ọ bụ ebu na ala n'ọnụ ya
• Bọta ma ọ bụ mmanụ oyibo iji ghee ite ahụ
• Cinnamon nụrụ ụtọ nke sprinkling

Nkwadebe mode:

Na efere, tinye ude, shuga, akwa, vanilla kachasi na nutmeg, na-agwakọta nke ọma na ngaji. Iberi achịcha ahụ ma mikpuo mpekere ahụ na ngwakọta nnukwu efere ahụ, tinyezie ha na pan pan. Tinye na oven ọkụ na 180ºC maka ihe dị ka nkeji 5. Wepu si oven ma fesaa pawuda.

2. Salpicão ìhè

Iji mee salpicão na-enwu enwu, ezigbo ndụmọdụ ga-agbakwunye mkpụrụ osisi ọhụụ na ntụzi, grated ma ọ bụ inine akwụkwọ nri ma gbanwee Mayonezi maka yogọt nkịtị, na-eji ngwa nri dịka ahịhịa, galik na ose iji gbakwunye ekpomeekpo na nri.

Efrata:

• 1 anụ ọkụkọ esi nri ma sie;
• 1 karọt grated na eriri mmiri dị mkpa;
• 1 apụl na-acha akwụkwọ ndụ akwụkwọ ndụ sliced ​​n'ime mpekere mpekere;
• 3 tablespoons nke chopped pasili;
• 1 iko celery tii bee n'ime mkpirisi mpekere ma obu obere iberibe;
• 1/2 iko chopped walnuts;
• 1 lemon ihe ọ juiceụ juiceụ;
• 1 ite nke yogọt ekepụtara skim (ihe dị ka 160 ml);
• 1 kporo nke galik;
• 2 tablespoons nke mmanụ oliv;
• 2 tablespoons mịrị (nhọrọ);
• Nnu na ose nụrụ ụtọ.

Nkwadebe mode:

Na blender ma ọ bụ ihe nhazi, pịa yogọt, ihe ọ lemonụ lemonụ lemon, nnu, ose, galik na mmanụ oliv na blender. Mgbe ahụ, tinye ihe ndị a gwakọtara na mkpụrụ, mịrị, apụl, celery na shredded ọkụkọ n'ime akpa. Gwakọta nke ọma ma chekwaa na ngwa nju oyi ruo oge ije ozi.

3. Ahụike Turkey

Turkey bụ nri Krismas a na-emekarị, ọ nwere ike ịbawanye uru karị mgbe anyị gụnyere nri ndị dị mma dị ka mmanụ oliv, akwụkwọ nri na ahịhịa.

Efrata:

• 1 toki
• Nnu nụrụ ụtọ maka oge
• ½ cup of olive mmanụ
• 2 nnukwu eyịm
• 4 karaọt
• 4 chopped celery stalks
• 2 sprigs nke ohuru thyme
• 1 n'ọnụ mmiri
• ½ iko mmanya balsamic

Nkwadebe mode:

Ghichaa toki niile, n'ime na n'èzí, tinyere nnu. Debe toki na pan ma kpuchie ya na mmiri oyi, hapụ ya ka o zuo ike na ngwa nju oyi maka 12h. Wepu toki si na friji, tufuo mmiri nnu, kpochaa toki nke ọma n'okpuru mmiri na-agba agba ma jiri mmanụ oliv hichaa.

Juputa oghere toki na yabasị, ọkara karọt, ọkara celery, sprig nke thyme na akwukwo akwukwo. Gbasaa akwụkwọ nri ndị ọzọ na thyme na pan na-anụ ọkụ na gburugburu toki ma fesa ya na balsamic mmanya. Emechibidoro ime ihe dị ka elekere 4 na oven na-ekpo ọkụ na 180ºC.

4. Low Carb Farofa

Efrata:

• 1 yabasị grated
• 2 karọt grated
• 4 galiki nke galiki
• 6 tablespoons nke almọnd ma ọ bụ flaxseed ntụ ọka
• 25 cashew mkpụrụ
• 10 oliv na-acha akwụkwọ ndụ akwụkwọ ndụ
• 2 tablespoons chopped pasili (nhọrọ)
• 1 teaspoon nnu
• 1 tuo nke chili ntụ ntụ
• 1 pinch of curry (elective)
• 1 pinch nke ginger ntụ ntụ (nhọrọ)
• 2 bọta butter butter
• 3 àkwá achicha

Nkwadebe mode:

Ghichaa galik na nnu na agba aja aja na galik na grated yabasị na bọta. Tinye karọt, parsley a na-egbu osisi, ose, curry na ginger ntụ ntụ, na-ekwe ka esi nri maka ihe dị ka nkeji 4, na-akpali site n'oge ruo n'oge. Gbanyụọ ọkụ ma gbakwunye nsen a kpochara na mkpụrụ oliv a gbanwere na mix. Bee mkpụrụ osisi cashew nke ọma ma ọ bụ tie ya na blender ma gbakwunye na ngwakọta, tinyere almọnd ma ọ bụ ntụ flax.

5. painiapulu ìhè igwe nrụaka

Anụ ahụ ọkụ painiapulu jupụtara na ekpomeekpo na ihe bara uru iji mee. Arụ painiapulu na mgbaze na yogọt sitere n'okirikiri tryptophan, amino acid nke na enyere gị aka izu ike ma zuo ike na ngwụsị nri anyasị.

Efrata:

• 1 ọ pụ na-atọ ụtọ
• Iko 3 nke yogọt larịị
• Igbe 2 nke painiapulu achicha flavored gelatin

Nkwadebe mode:

Bee osisi painiapulu n'ime obere iberibe, tinye ya na pan, kpuchie ya na mmiri ma sie ya ihe dị ka nkeji iri abụọ. Tinye gelatins ma gwakọta nke ọma, wee gbanyụọ ọkụ ahụ. Mgbe ngwakọta ahụ dịtụ ntakịrị, tinye ya na blender yana yoghurts. Enubanye ọkwá na-etinye na friji maka 4 awa kwesie.