Efere Walnut na kọlịflawa a na -atụgharị nri ọ bụla ka ọ bụrụ nri nkasi obi

Ndinaya

• Kọlịflawa a asara n'ọkụ na Walnuts nwere akwa Yogurt-Cumin
• Nyochaa maka

Ha nwere ike ọ gaghị abụ nchọpụta nke onwe ha, mana tinye kọlịflawa na walnuts ọnụ, ha wee bụrụ nri na -edozi ahụ, nke bara ọgaranya, na afọ ojuju. (Njikọ: 25 enweghị ike ikwenye-ọ bụ mkpụrụ osisi kọlịflawa maka ọkacha mmasị nri nkasi obi)

Brooke Alpert, RDN, onye dere Nri Detox. (Jiri ndụmọdụ ndị a iji nweta ihe ndị na-edozi ahụ na nri gị.) Ihe okike a sitere na Dominic Rice, onye isi isi nke Calissa na Water Mill, New York, na-egosipụta isi ihe ụtọ ahụ n'ụzọ zuru oke- yana na agba doro anya.

Kọlịflawa a asara n'ọkụ na Walnuts nwere akwa Yogurt-Cumin

Na -eje ozi: 6

Oge ọrụ: nkeji iri atọ

Ogologo oge: minit 50

Efrata

• 1 isi kọlịflawa na -acha odo odo
• 1 isi kọlịflawa oroma
• 1 isi kọlịflawa akwụkwọ ndụ akwụkwọ ndụ
• 6 tablespoons mmanụ olive
• 1 teaspoon nnu kosher, gbakwunyere ihe atọ
• Ọhụrụ ose oji
• 4 ounces walnuts (ihe dị ka 1 iko)
• 1 iko yogọt
• 1 tablespoon cumin, toasted na ala
• Ihe ọ andụ andụ na zest nke 1 lemon
• 2 ounce mmiri ara ehi
• 1 paụnd anụ ọhịa arugula
• 4 ounces kasseri cheese

Ntuziaka

1. Kpoo oven ruo 425 °. Mgbe ọ na-ekpo ọkụ, kpoo pan pan maka nkeji 10.

2. Ka ọ dị ugbu a, bee kọlịflawa n'ime florets. N'ime nnukwu efere, gbanye mmanụ oliv 5 tablespoons, ntụtụ nnu, na ose oji ka ọ nụrụ ụtọ. Tinye na mpempe akwụkwọ na-ekpo ọkụ ma sie nri maka nkeji 22, na-akpali ọkara. Hapụ nnukwu efere n'akụkụ.

   
   

3. Belata okpomọkụ ruo 350 Celsius. Na obere efere, gbanye walnuts ruo mgbe ọ na-esi ísì ụtọ ma na-egbuke egbuke, ihe dị ka nkeji 6. Wụsaa nnu ma wepụta ya ka ajụkwa oyi.

4. Na obere efere, tinye yogọt, cumin, ihe ọṅụṅụ lemon na zest, mmiri ara ehi, na 1 teaspoon nnu; kpalie ikpokọta.

5. N'ime nnukwu efere ahụ echekwabara, jikọta kọlịflawa, walnuts, na ọkara nke yogọt ma fesaa ya.

6. Kewaa yogọt fọdụrụ n'etiti efere anọ wee tinye 1/4 nke ngwakọta kọlịflawa-ukpa na nke ọ bụla.

7. Hichaa efere ma tinye arugula; tie ya na ntụtụ nnu na nke fọdụrụ 1 ngaji mmanụ oliv. Gbakwunye efere ọ bụla na 1/4 nke arugula. Jiri ihe na -esi nri ka ị kpụọ cheese n'elu efere ọ bụla.

Ihe oriri na-edozi ahụ kwa nri: calorie 441, 34 g abụba (7.9 g jupụtara), 24 g carbs, protein 17 g, 9 g fiber, 683 mg sodium

Nyochaa maka