Nzira yekunakidzwa nemashizha emashizha nemashizha

Zvemukati

• 1. Karoti uye Beet Shizha Keke
• 2. Pumpkin muto ne peel
• 3. Chingwa chinobva pamadzinde nemashizha
• 4. Chuchu Bark Roast
• 5. Karoti Bran Noodles

Iwo madzinde, mashizha uye mapepa emuriwo ane hupfumi hwakadai sevhitamini C, folic acid, iron, calcium uye antioxidants, uye inogona kushandiswa sevabatsiri kuwedzera kukosha kwekudya uye kudzivirira zvirwere zvakaita segomarara, atherosclerosis, kupatirwa uye kunyange kukwegura kusati kwasvika.

Izvo zvikamu zvemiriwo zvinowanzo kukandwa mumarara zvinogona kushandiswa kuwedzera mabikirwo senge masobho, farofas, masaladi uye mapancake. Uye zvakare, kushandiswa kwakazara kwechikafu kunobatsira kudzikisa marara uye kunobatsira mukuchengetedza zvakatipoteredza.

Heano mashanu akareruka uye ane hutano mapikicha achishandisa madzinde, mashizha uye chikafu mapepa.

1. Karoti uye Beet Shizha Keke

Zvisungo:

• 1 beet bazi
• karoti mashizha
• 120 ml yemuto wemazambiringa wakazara
• 2 tablespoons tsvuku shuga
• 1 teaspoon yevanilla essence
• 1 zai
• 1 mukombe weupfu hwakakwana hwegorosi
• 1 tablespoon izere nemafuta emuorivhi
• 1 teaspoon kubika muto

Kugadzirira modhi:

Iroya zvese zvinoshandiswa mu blender, kunze kweupfu nembiriso. Mune imwe mudziyo uise mvura yacho, wedzera hupfu nembiriso, uchisanganisa zvakanaka kusvikira zvatsetseka. Isa mugango rakazorwa mafuta woisa mukati mevheni yepakati pekare kwemaminitsi makumi maviri.

2. Pumpkin muto ne peel

Zvisungo:

• 2 uye 1/2 makapu eakaibva manhanga tii
• 4 tii makapu emvura
• 4 tablespoons yemupunga
• 2 e1 / 2 makapu emukaka tii
• 3/4 mukombe hanyanisi tii
• 1 tablespoon yetirairi kana mafuta omuorivhi
• Munyu, gariki, mhiripiri uye hwema hwegirini kuravira

Kugadzirira modhi:
Pheka manhanga nemavhi mumvura kusvikira nyoro. Wedzera mupunga uye woenda kusvikira mvura yapfava uye yaoma. Rova manhanga, mupunga, mukaka, hanyanisi uye bota mu blender, wobva waunza kune simmer kusvika yawedzera. Mwaka wekuravira.

3. Chingwa chinobva pamadzinde nemashizha

Zvisungo:

• 2 makapu emashizha akachekwa uye madzinde (shandisa broccoli kana mapinashi emashanga, beet kana mashizha eekisi)
• 3 tablespoons emafuta emuorivhi
• 1 zai
• 1 tablespoon tsvuku shuga
• 1 teaspoon munyu
• 2e 1/2 makapu upfu hwakakwana hwegorosi
• 2 makapu eupfu hwegorosi
• 1 envelopu yeipapo yeiyo mbiriso mbiriso

Kugadzirira modhi:

Pheka madzinde uye mashizha mumvura kusvikira nyoro. Dhonza uye chengetedza iyo yekubika mvura. Irova mashizha uye madziro mu blender ne 1 mukombe yemvura yekubika. Wedzera mafuta, zai, shuga uye munyu uye rova ​​kusvika pakatsetseka. Isa mafurawa nembiriso muhombodo hombe uye sanganisa, wobva wawedzera musanganiswa wemashizha uye madzinde, uchimutsa mushe kusvikira waumba bhora.

Knead iyo mukanyiwa kwemaminitsi mashanu kusvika gumi kusvikira yabva pamaoko. Zvishoma nezvishoma wedzera furawa kana zvichidikanwa. Vhara iyo mukanyiwa uye rega igare kweawa imwe kana kusvika yapetwa muhukuru. Gadzira iyo bundu muchimiro chaunoda uye chiise mufomu rakazorwa, uchimurega uchimukazve kudzamara wawedzera saizi. Wadaro, bika muhovhoni yakapetwa kare pa200ºC kwemaminitsi makumi matatu kusvika makumi mana, kana kusvika chingwa chisimbise uye ndarama.

4. Chuchu Bark Roast

Zvisungo:

• Makapu matatu emachayote akagezwa, akachekwa uye akabikwa
• 1 kapu yechingwa chekare chakanyikwa mumukaka
• 2 mashupuni e grated cheese
• 1 hanyanisi hanyanisi, yakatemwa
• 1 tablespoon yemafuta emuorivhi
• 2 mazai akarohwa
• Green hwema uye munyu kuravira

Kugadzirira modhi:

Irova chayote makobvu akabikwa mu blender. Muchidimbu, sanganisa makobvu nezvimwe zvinoshandiswa. Wobva watora kubheka mune mafuta akazora pyrex, muovheni yepakati, kusvikira chizi yanyunguduka. Shumira kupisa.

5. Karoti Bran Noodles

• 1 hanyanisi hanyanisi, yakatemwa
• 6 mavhavha egariki
• 2 makapu emvura yemvura
• 1 kapu yematavi ekarotsi
• Nutmeg uye munyu kuravira
• 2 uye 1/2 makapu epasta

Kugadzirira modhi:

Muchopu, sungai onion uye garlic kusvikira ndarama. Wedzera mapfunde emvura uye matavi ekarotsi uye ramba uchimhanya. Mwaka ne nutmeg uye munyu kuravira. Shandisa chidya senge muto wepasta yakabikwa. Kana zvichidikanwa, wedzera pasi nyama yemombe uye grated chizi.

Tarisa vhidhiyo inotevera uye uone mamwe mabikirwo ekudzivirira chikafu chekudya: