Iyo Yakazara Inotungamira kune Leafy Greens (Kunze kweSipinachi neKale)

Zvemukati

• Dandelion
• Beet Greens
• Turnip Greens
• Arugula
• Collards
• Swiss Chard
• Mustard Greens
• Romaine
• Kabichi
• Iceberg
• Mesclun
• Radicchio
• Watercress
• Bok Choy
• Butterhead
• Maitiro Ekuita Ako Mashizha Greens Kupenya
• Vagadzirise Kuvava Kwavo
• Play With Texture
• Dzorera Huru
• Idya Mbabvu
• Gadzira Yako Musanganiswa
• Usapfuurire
• Ongororo ye

Chokwadi, ndiro yekare nesipinachi inogona kupa zvinoshamisa huwandu hwakawanda hwevhitamini uye zvinovaka muviri, asi gadheni rizere nemamwe akawanda akawanda mashizha mashizha akangomirira kuti iwe uvaedze. Kubva pane spicy arugula uye earthy dandelion kusvika kune yakapfuma sarudzo yakakwana yekugocha senge collards neSwiss chard, pane zvakawanda zvingasarudzwa zvekukanda musalad yako inotevera, pasta dish, kana veggie ndiro. (FTR, kune boka rakasiyana mhando yekare, zvakare.)

Tarisa uone urwu runyorwa rwemashizha emashizha (minus sipinashi uye kare) pazasi, pamwe nemaitiro ekuvashandisa kune yakanyanya kuravira uye hutano mabhenefiti.

Dandelion

Ehe, ndizvozvo, unogona kudya mashizha ane mashizha kubva kumasora aya akanaka, uye iwo akazara nehutano hunobatsira kubhutsu. "Dandelion ipfuma inopa fiber uye vhitamini A, C, K, uye B," anodaro Lisa Moskovitz anoshanda muNew York. Aya magidhi evhu anovava anonyanya kunakidza mumasobho emwoyo uye saladi yekudonha. (Dzidza zvakawanda nezve nei Dandelions (Midzi, Mashizha, uye Zvese) Vanofanirwa Superfood Spotlight.)

Beet Greens

"Kunyangwe isina kutapira kunge bhuru rebhuruu, magidhi ebeet achiri akazara nehutano hunosanganisira vitamini C, vhitamini A, uye kusvika kumagiramu mana efayipi rinozadza dumbu pamukombe," anodaro Moskovitz. Sautée beet greens senge iwe waizoda sipinachi kana kare, ine kadiki nyowani nemafuta emuorivhi. Kana kuti edza imwe yeiyi gumi isingabhadharwi Beet Greens Recipes.

Turnip Greens

Kufanana nebheti, turnips yakanaka kune yakawanda kupfuura midzi yavo. Magidhi avo akazara nevhitamini A uye calcium, uye imwe kapu yakabikwa yeturnip magidhi ine macalorie makumi maviri nemapfumbamwe chete. Iwo akakura seakabikwa "machipisi" -ngokanda nemafuta emuorivhi uye munyu uye ubike pa375 ° F kwemaminitsi mana kusvika mashanu.

Arugula

Hapana chinhu chitsva pane kuwedzera chiedza, arugula inovava zvishoma kune resipi. "Iyi girini yeMediterranean inopa matani ezvikafu zvakafanana nemamwe mashizha ane mashizha akawanda, anosanganisira vhitamini A, C, uye K," anodaro Moskovitz. Kunhuwirira kwakasarudzika kweArugula kunoraramisa chero chikafu. Edzai mashizha ane mashizha ane sauteed shrimp uye cherry tomato. Izvo zvinoitawo yakanaka pizza topping. (Dzoka kuendesa: Edza aya maPizza ane Hutano Kugadzira Pamba.)

Collards

Ichi chikafu chinonaka chekuMaodzanyemba chinopa hombe ine mavhitamini A, C, uye K-zvese zvakakosha kuti mwoyo wako urambe uine hutano-uye mukapu imwe yakabikwa yemakoradhi, unopa zvinodarika magiramu manomwe efayibha pamakoriyumu makumi matanhatu nematatu chete. Sunga chingwa uye ushandise iri girizi rine mashizha kuti uputire waunofarira turkey burger - ndiyo yakaderera-carb imwe, anodaro Moskovitz.

Swiss Chard

Swiss chard ine muto kupfuura mamwe mashizha ane mashizha uye yakapfava kupfuura red chard. Yakazadzwa neantioxidants uye mavitamini A, C, uye K, iri girini ine furu inovandudza hutano hwemabhonzo nemoyo, uye inovaka immune system yakasimba. Blend it in your favorite green smoothie kana cheka uye ukandire nemazai machena kwechikafu chamangwanani. (Ndeapi mamwe mazano akatsetseka? Tarisa uone aya gumi Super Greens kuti Uwedzere kune Smoothies nemaJusi.)

Mustard Greens

Mbishi yemasitadhi yakasvibirira inogona kuvavava zvishoma, asi inopa svutugadzike, mavitamini A uye C, potasium, calcium, uye vhitamini K. Kuti uenzanise hunhu, shambidza magidhi ane mashizha uye sanganisa nekapu imwechete ye ricotta. Wadaro, bika musanganiswa pa 425 ° F kwemaminetsi gumi nemaviri- unenge uine dhivha ine hutano, inodziya iri nani kupfuura chero chinhu chaunowana pamusika.

Romaine

Classic romaine wachi ingori 8 macalories pamukombe asi ichiri kunyura muhuwandu hwakanaka hwevhitamini A, C, uye K, maererano neMoskovitz. Spice up your #saddesksalad neaya Hutano Hacks yeNani Lunchtime Salad.

Kabichi

Iine mashoma pasi pe25 macalorie pamukombe, mavitamini mazhinji, uye sosi yakanaka yekurwisa kenza antioxidants, Moskovitz anoti kabichi inokodzera kumwe kutaridzika. Edza kupisa green (kana tsvuku!) Kabichi kana iwe unogona kunyange kugadzira yako sauerkraut.

Iceberg

Iceberg lettuce inowanzo mvura uye haina zvakawanda munzira yehutano hwakakosha, anodaro Moskovitz. Zvakadaro, iceberg inenge ine calorie-isina, izvo zvinoita kuti ive yakangwara sarudzo mumasaladhi kana iwe uchida kushandisa akawanda akakwira-mafuta toppings senge cheddar cheese kana walnuts asi uchida kudzivirira koriori kuwandisa.

Mesclun

Mesclun, musanganiswa wekunaka-kunaka kwevana magidhi, yakaderera mumakoriyori asi yakakwirira muzvinovaka muviri, kusanganisira iron uye calcium. Edza kuchichinjanisa neromaine semubhedha wesaladi yako inotevera uye kukanda necheri Cherry matomatisi uye mbeu yezuva yezuva kune chinyadzo chinogutsa chemasikati.

Radicchio

Iri shizha rinorwadza asi rinonaka rinongova nemazana mapfumbamwe emakori pamukombe asi rakazara ma antioxidants, pamwe ne iron ne magnesium. Chekerera kuisa masaladi, kana kushandisa mashizha akazara kugadzira "zvikepe" zvechizi kana zvinyoro zvishoma. Kunyangwe zvirinani, gadzira mashizha ese kuti anyorovese spiciness yakashinga zvishoma. (Ona Maitiro Ekudya: Radicchio.)

Watercress

Iri rakapfava, rine mhiripiri rakasvibirira sosi yakanaka kwazvo yenitrate, iyo inogona kudzikisa kukwira kweropa uye pamwe kutovandudza mashandiro emitambo."Watercress inoonekwa sechikafu chikuru pazvinhu zvese zvine hutano, kusanganisira kurwisa kenza uye zvimwe zvirwere zvinodzikira," anodaro Moskovitz. Iyo nyowani-yakavhenekerwa watercress inogona nyore kunyururwa mumadomasi muto kana yako yaunofarira pesto recipe-ingocheka zvakanaka mashizha usati wasanganisa.

Bok Choy

Iyi yeAsia yakasiyana-siyana yekabichi inonaka yakareruka kupfuura hama dzayo dzvuku kana dzakasvibira. Uyezve, ine hutano hunobatsira hwevhitamini A uye C, pamwe necalcium uye iron. Edza iyi mashizha ane mashizha ane steamed kana kubvongodza-yakakangwa nemafuta omuorivhi uye soy.

Butterhead

Inozivikanwa nekunaka kwayo, bhotoro kuravira, butterhead lettuce yakaderera mumacalorie nemafuta, asi kwete kukosha kwehutano, anodaro Moskovitz. Inotapira-inonaka butterhead lettuce ndiyo yakanaka sosi ye antioxidants uye bone-inovaka phosphorous. Nekuda kwemashizha ayo akakora, ane moyo, iyi mashizha ane mashizha akasiyana-siyana anoita chingwa chikuru kutsiva wraps uye sandwiches.

Maitiro Ekuita Ako Mashizha Greens Kupenya

Iyo kiyi yekugadzira chero yemashizha emashizha kubva pane ino runyorwa inonaka? Vabate (aka flavour uye vagadzirire ivo) kurudyi. Heino maitiro.

Vagadzirise Kuvava Kwavo

Assertive mashizha ane mashizha, saarugula, endive, radicchio, mizuna, watercress, uye dandelion, wedzera kuruma kwakashinga kune ndiro. "Chinhu chakakosha kuvabatanidza nemidziyo iyo yakasimba uye inoderedza kushatirwa kwavo," anodaro Joshua McFadden, chef uye muridzi weAva Gene's naCicoria muPortland, Oregon, uye munyori we Mwaka Nhanhatu: Nzira Itsva Nemiriwo. Enda kune zvekudya zvine manotsi anotapira, senge balsamic vhiniga, kana creaminess, sechizi. Edza saradhi inovava-Caesar: "Kupfeka kwakapfuma, anchovies ane salty, uye mafuta echizi anobatana zvakakwana nekurumwa kwemagidhi," anodaro McFadden. Kana kuti "char mashizha mupani ine akawanda saba, manyuchi eItaly, kana yakaderedzwa bharisamu vhiniga uye nesefa inopinza chizi." (Edza kushandisa imwe yeiyi inovaka-inosangana-inonaka cheeses.)

Play With Texture

Shingairira magidhi akabikwa ane chitsama chemashizha matsva kuti ugadzire kuenzana kwezvinyoro uye snap. "Ndinoda kubika kare mugango kwemaminitsi gumi ndobva ndawedzera imwe mbishi kare kumagumo, ndichiisiya ichingobika zvishoma chete, ingangoita mineti kana kudaro," anodaro McFadden. "Izvi zvinowedzera crunch uye kupera kwakajeka."

Dzorera Huru

Kale, Swiss chard, uye beet uye radish magirini ane mwoyo zvakakwana kutora zvimwe zvinonhuwira. Sungai ivo nekukurumidza pamusoro pekupisa kwakanyanya negariki, chiles, maorivhi, uye rimwe jisi remonimu, anodaro McFadden.

Idya Mbabvu

Paunenge uchigadzira chard, kale, uye beet magidhi, usarasa mitsetse yakakora yepakati. Izvo zvinodyiwa zvakakwana uye zvinowedzera yakanaka crunch. “Cheka mbabvu uchibva pamashizha ucheke. Tanga wabika nemafuta emuorivhi, gariki, uye chiles kuitira kuti vanyorove, wobva wawedzera mashizha, ”anodaro McFadden. (Zvinoenderana: Giant Dinner-Yakakodzera Salads kune Inogutsa Macro Kudya)

Gadzira Yako Musanganiswa

Svetuka zvinhu zvakaputirwa. Pane kudaro, tora mashoma emashizha akasvibira akasiyana pamusika. Sanganisa uye sanganisa zvinonaka, maumbirwo, uye mavara. Semuyenzaniso, sanganisa mesclun nediki diki rematendi epizi uye girinhi inovava senge radicchio. Tevere, wedzera mahebhu, senge basil, mindi, uye parsley, pamwe nemamwe mashizha eselery, ayo anozopa yako dhishi yakasarudzika nyowani, yakapinza kunhuwirira.

Usapfuurire

Ese magidhi ako ane mashizha anodiwa ivhiniga diki uye kudonhedza kwemafuta kuti kuravira kwemashizha kubude, anodaro McFadden. Isa magidhi mundiro hombe ine nzvimbo yakawanda yekuakanda. Zvishoma nezvishoma zvinonaya mune imwe vhiniga kana jisi remonimu neruoko rumwe (McFadden anoda Katz vinegars), uye kukanda magidhi nerumwe ruoko. Usavadiridze. Ruma mumashizha-inofanirwa kuravira nyowani uye acidic. Nyaya nemunyu uye mhiripiri. Ravazve. Nyora nemafuta emuorivhi emhando yepamusoro, uye kanda kuti upfeke zvishoma. (Kana iwe uchiri kushayikwa nemafuta ako epurazi, edza imwe yeaya mapfekero ane hutano panzvimbo.)

Ongororo ye