Malingaliro Abwino Okonzekera Chakudya cha Saladi Mu 2022

Malingaliro okonzekera chakudya cha saladi amakuthandizani kukonzekera zakudya zanu zatsiku ndi tsiku zomwe zingapindulitse thanzi lanu ndi kagayidwe ka thupi lanu komanso kupereka zakudya zambiri zabwino. Saladi imatha kukhala ndi zosakaniza zambiri zokhala ndi michere yathanzi zomwe zingapangitse moyo wanu kukhala wathanzi pazakudya zilizonse zomwe mungakonzekere inu ndi banja lanu. (Maganizo Okonzekera Chakudya cha Saladi)

Kaya mukudya zakudya zolimbitsa thupi, zamasamba kapena zamasamba, zosankha sizitha, kupereka chakudya chanu chathanzi cha saladi tsiku lililonse kapena ngakhale kuzipanga kale ndikubweretsa nanu kuti mudzadye chakudya chopatsa thanzi pothamanga. (Maganizo Okonzekera Chakudya cha Saladi)

Kodi Chakudya cha Saladi N'chiyani?

Chakudya cha saladi ndi mtundu wa chakudya chomwe nthawi zambiri chimakhala ndi zakudya zingapo, chimodzi mwazo ziyenera kukhala zosaphika. Chofunika kwambiri cha saladi, monga saladi ya tuna kapena saladi ya mbatata, nthawi zambiri amatchedwa saladi. Zosankhazo ndizosatha ndipo simungathe kulakwitsa ndi zokometsera zomwe mumakonda.

Zakudya za saladi zimatha kukhala mbale yam'mbali, koma makamaka imatengedwa ngati mbale yosiyana yomwe ingakwaniritse zosowa zanu zonse. Mungapindule mwa kudya saladi monga chakudya m’malo mwa chakudya chokhala ndi zopatsa mphamvu zambiri koma chopanda zakudya zopatsa thanzi. V

Kodi Saladi Ndi Yofunika Bwanji Pa Chakudya?

Kuphatikiza saladi ndi njira yabwino yowonjezeramo ma antioxidants amphamvu, mchere ndi mavitamini pazakudya zanu. Ndipo kudya saladi ndi njira yabwinoko yosinthira moyo wanu komanso kukulitsa kagayidwe kanu. Chakudya cha saladi chikhoza kukhala ndi zonse zomwe mukufunikira kuti mukwaniritse njala ndi thupi lanu.

Komabe, ngati simulabadira zosakaniza ndi kuvala, n’zosavuta kulakwitsa posankha saladi monga zopatsa mphamvu zimenezi kuposa ubwino zosakaniza wathanzi yaiwisi monga masamba kapena zipatso. Kusunga bwino pamene mukuphika saladi kungakhale kovuta ngati simusamala. (Maganizo Okonzekera Chakudya cha Saladi)

Chifukwa Chiyani Zakudya za Saladi Ndi Zabwino Kwa Inu?

Kuwonjezera pa kupereka zakudya zowonjezera, kudya ngakhale saladi yaying'ono ngati chakudya kudzakuthandizani kukumana ndi mavitamini ofunikira monga C, B6, A kapena E, ndi folic acid. Ndipo ngati muwonjezera zovala zopatsa thanzi ku saladi, zidzakuthandizani kuyamwa zakudyazo mosavuta.

Ngakhale amayi omwe amatha kusamba amatha kupindula ndi kudya saladi imodzi patsiku, monga kudya kwambiri masamba obiriwira ndi zipatso zatsimikiziridwa kuti zimachepetsa kuchepa kwa mafupa kwa amayi omwe ali ndi mimba. Chifukwa china chowonjezera mafuta ku saladi kuvala ndikuthandizira kuyamwa kwa alpha-carotene, lycopene, ndi beta carotene. (Maganizo Okonzekera Chakudya cha Saladi)

Kodi Saladi Imatengedwa Kuti Ndi Chakudya?

Saladi nthawi zambiri imatengedwa kuti ndi chinthu chomwe mumadya musanadye chakudya chamasana kapena maphunziro akuluakulu, koma saladi ikhoza kuonedwa kuti ndi yokwanira chifukwa ingakhale ndi zosakaniza zomwe zili ndi zonse zomwe mukufunikira pa chakudya, kapena zambiri kuposa zomwe mukufunikira ngati simusamala.

Kuphatikiza pa kudzaza m'mimba mwako, kudya saladi kumakupatsani zakudya zopatsa thanzi komanso mavitamini omwe chakudya chanthawi zonse chingakhale chosowa. Choncho chakudya chokwanira chingakhale mbale ya saladi yodzaza ndi zokoma ndi zokometsera zomwe palibe amene angakane kuyesa. (Maganizo Okonzekera Chakudya cha Saladi)

Kodi Kudya Saladi Tsiku Lililonse Ndi Bwino?

Kuyamba saladi yathanzi tsiku lililonse sikudzakuvulazani, m'malo mwake, kukupatsani mphamvu chifukwa mumachotsa shuga wambiri komanso zakudya zopanda thanzi pazakudya zanu. Zodzaza ndi mchere, mavitamini, ndi antioxidants, mbale za saladi ndizosankha bwino panyumba kapena nkhomaliro yamalonda.

Ngati mudya chakudya cholemetsa, mosakayikira mudzagona tulo pambuyo pake. Kukhala ndi saladi kudzakuthandizani kuti mukhale ndi mphamvu zambiri kuti mukhale ndi tsiku. Iwalani za kukhuta mutatha kudya, saladi idzakuthandizani kuti mukhale okhutira komanso amphamvu ndipo ndithudi idzakuthandizani kuti mukhale bwino.

Onerani kanemayu kuti muwone zomwe zimachitika mthupi lanu ngati mudya saladi tsiku lililonse. (Maganizo Okonzekera Chakudya cha Saladi)

Ndi Njira Yabwino Yotani Yopangira Saladi Yokonzekera Chakudya?

Ngakhale kukonzekera saladi kungawoneke ngati ntchito yowononga nthawi, sichoncho. Saladi ndi chisankho chabwino kwambiri cha chakudya chomwe chingakonzedwe ngakhale maola 48 amtsogolo. Chifukwa chake, mutha kukonzekera saladi yanu pasadakhale ndikuichotsa mufiriji ndikuikonzekera kuti itumikire. Zikumveka bwino, chabwino?

Zomwe muyenera kukumbukira ndikugwiritsa ntchito zipatso ndi ndiwo zamasamba nthawi zonse. Zamasamba zina sizikhala nthawi yayitali, choncho ndikofunikira kuti musazisiye mufiriji kwa nthawi yayitali. Nthawi zonse gulani zosakaniza zatsopano pazakudya zingapo kuti mupewe kuwononga chakudya. (Saladi Malingaliro Okonzekera Chakudya)

Mndandanda wa Zakudya Zopangira Saladi

Dongosolo ndilofunika! Nthawi zonse konzani zakudya zanu zamlungu ndi mlungu saladi! Mwanjira imeneyi, mudzapewa kuwononga masamba ndi zipatso zatsopano, zomwe sizotsika mtengo kwambiri. Tengani nthawi yosankha saladi zomwe mungakonzekere mkati mwa sabata ndikugula moyenerera. Pangani mndandanda wazogula ndikugula zomwe mukufuna.

Ngati mukufuna kukonzekera mbale ya saladi mwamsanga, sankhani masamba omwe amakhala atsopano. Zamasamba zamasamba monga letesi, kabichi wofiira, kaloti, anyezi ndizofunika kwambiri pazakudya zilizonse za saladi. Onjezani mapuloteni ena monga nkhuku, soya kapena gulani nsomba zamzitini ndikuwaza msuziwo ndipo chakudya chanu chabwino komanso chathanzi chakonzeka. (Saladi Malingaliro Okonzekera Chakudya)

Malangizo Okonzekera Chakudya cha Saladi

Kukonzekera bwino ndi kukonzekera ndi theka la chakudya. Pali zinthu zina zomwe muyenera kuchita poyamba pogula masamba ndi zipatso zatsopano. Sambani bwino, ziume ndi kuzidula kale, kenako kuzisunga mufiriji. Mutha kuzigwiritsa ntchito kuti mupeze chakudya chanu mwachangu.

Zoonadi, masitolo ena amapereka masamba odulidwa kale ndi odulidwa kale okonzeka kugwiritsidwa ntchito, koma adzakupulumutsirani ndalama ngati mutachita izi nokha. Mukhozanso kukonzekera saladi nthawi yomweyo ndikusunga mufiriji mpaka mutagwiritsidwa ntchito. (Saladi Malingaliro Okonzekera Chakudya)

Kodi Mungakonzekere Bwanji Saladi Pasadakhale?

Saladi yokonzeka ikhoza kusungidwa mufiriji kwa masiku 3 mpaka 5, malingana ndi zomwe zimagwiritsidwa ntchito. Komabe, nthawi zonse ndi bwino kukonzekera mbale ya saladi musanadye. Koma nthawi zina kutanganidwa kumakukakamizani kukonzekera chakudya chanu pasadakhale. Choncho, ndi bwino kupanga saladi pasadakhale kusiyana ndi kudya zakudya zopanda thanzi.

Gwiritsani ntchito zotengera zoyera, zowuma kuti musunge saladi mufiriji. Mukhoza kupanga zomwe mukufuna kugwiritsa ntchito tsiku lotsatira ndi zipatso ndi ndiwo zamasamba zowonongeka. Ndikofunikiranso kupanga zigawo za chakudya kuti mbale za saladi zisanyowe.

Onerani vidiyoyi kuti mudziwe zambiri za momwe mungasungire saladi yanu yatsopano kwamasiku. (Maganizo Okonzekera Chakudya cha Saladi)

Kodi Mungadye Bwanji Saladi Yokonzekera Popanda Kuvuta?

Kuti musapeze mbale yanu ya saladi yodzaza patatha masiku awiri, muyenera kuphunzira zinthu zina kuyambira mukupanga saladi yanu kuti muwonetsetse kuti nthawi zonse imakhala yatsopano komanso yokoma. Chinyengo ndikuyika zosakaniza ndikuzinyamula bwino kuti zikhale zatsopano.

Kuti musunge mbale yanu yamasamba, sungani msuzi wanu mosiyana ndikugwedeza musanagwiritse ntchito. Chifukwa chake, mutha kukhala ndi msuzi ndi masamba okonzeka kusamutsa mumtsuko womwe munganyamule nawo popita kuntchito. Kapena mungathe pindani zosakaniza zanu bwino ndikuzisunga zatsopano ndi zokoma. (Saladi Malingaliro Okonzekera Chakudya)

Kuyika Chakudya Chanu cha Saladi - Pang'onopang'ono

Kuyika zopangira saladi mumtsuko kapena chidebe kungakhale zojambulajambula - zokongola komanso zokongola, koma zokoma mukamakulawa. Ichi ndichifukwa chake ndikofunikira kwambiri kusanjika bwino kuti zokometsera zikhale zokonzeka kwa inu. Nazi zina zofunika zomwe muyenera kutsatira. (Maganizo Okonzekera Chakudya cha Saladi)

Gawo 1: Kuyala Mavalidwe

Ngati mukufuna kusunga kuvala ndi saladi, onetsetsani kuti muyika chovalacho pansi, kutali ndi zobiriwira zomwe zidzanyowa zikadzakhudzana ndi kuvala. Onjezerani supuni zingapo za msuzi pansi pa mtsuko kapena chidebe china chopanda mpweya.

Khwerero 2: Kuyika Zamasamba Zolimba Ndi Zipatso

Zamasamba zolimba ndi zipatso monga maapulo, kaloti, anyezi, tsabola wofiira ziyenera kudutsa msuzi. Izi zidzalawanso bwino chifukwa cha kuvala chifukwa zimatenga kukoma kwake mopepuka popanda kunyowa chifukwa cha kuvala.

Khwerero 3: Zophika Zophika

Gawo lotsatira liyenera kukhala ndi chilichonse monga nyemba, nandolo, mpunga, kwino, Zakudyazi kapena pasitala. Chilichonse chomwe mungafune mutha kuchita nacho. Pasta ayenera kuphikidwa al dente, kuthiridwa bwino ndi firiji. Osawonjezera zopangira zotentha ku saladi yomwe mudzasungira mufiriji.

Onerani vidiyoyi kuti mudziwe zambiri zoyika mbale za saladi mumtsuko wamasoni. (Maganizo Okonzekera Chakudya cha Saladi)

Khwerero 4: Gulu la Mapuloteni

Gawo lotsatira liyenera kukhala ndi mapuloteni. Mukhoza kusankha nyama yophika, nsomba kapena tchizi. Chilichonse chomwe mwasankha kugwiritsa ntchito, onetsetsani kuti chadulidwa ndikutsanulidwa ndi madzi owonjezera. Mukhozanso kugwiritsa ntchito mazira owiritsa kwambiri kapena mbewu zopanda gluteni monga quinoa. (Maganizo Okonzekera Chakudya cha Saladi)

Gawo 5: Gulu Lomaliza

Chotsalira koma chocheperako chiyenera kukhala zosakaniza zomwe mumakonzekera mufiriji koma onjezerani musanasankhe kudya mbale ya saladi. Sungani letesi wanu watsopano, sitiroberi, mapeyala kapena zipatso zouma zokonzeka, koma onjezani zomaliza. (Maganizo Okonzekera Chakudya cha Saladi)

Khwerero 6: Sakanizani saladi

Sakanizani bwino musanadye mbale ya saladi yosanjikiza iyi ndipo sangalalani ndi chakudya chanu chapakhomo. Mukachipinda bwino, chimakhala chatsopano kwa masiku angapo ndipo mukhoza kusangalala nacho popanda kuwononga nthawi yambiri mukukonzekera chakudya chapamwamba chomwe mungapite nacho kuntchito kapena kudikira kuti mubwere kunyumba. (Maganizo Okonzekera Chakudya cha Saladi)

Malingaliro 10 Okonzekera Kudya Kwa Saladi Yathanzi Kwa 2021

Zosankhazo zimakhala zopanda malire pankhani ya malingaliro a saladi. Pali kusinthasintha kwakukulu pa chakudya chimodzi kotero kuti n'kosatheka kutaya malingaliro. Nawa malingaliro a saladi ofulumira komanso athanzi kuti agwirizane ndi zosowa zosiyanasiyana. Mutha kuyesa zina kapena zonse!

Kuphatikiza chakudya cha saladi ndi masewera olimbitsa thupi ambiri kungakhale kopambana kuti muchepetse kulemera. Onjezani masamba ambiri aiwisi kapena ophika, zomanga thupi, ndi gravy zomwe zilibe zopatsa mphamvu zambiri, ndipo mudzakhala ndi chakudya choyenera kukuthandizani kuti muchepetse thupi. (Maganizo Okonzekera Chakudya cha Saladi)

Saladi ya Flat Tummy

Mwinamwake mukudziwa momwe muyenera kulimbikira kuti muchepetse thupi komanso kuti kutaya mimba kumakhala kovuta kawiri kuposa china chirichonse. Komabe, sikutheka kutaya mimba youma khosiyo mwa kudya saladi zathanzi ndi zokoma ndikuwoneka wonyada mu nthawi yochepa. (Maganizo Okonzekera Chakudya cha Saladi)

zosakaniza

• Mazira 2 ophika kwambiri
• 1 tsamba
• 1 chikho cha nandolo wochapidwa
• 14 oz otsukidwa artichoke mitima
• Pafupifupi 5 oz yamasamba osakanikirana
• ¼ chikho cha mafuta owonjezera a azitona
• ¼ supuni ya tiyi ya tsabola
• ¼ supuni ya mchere
• 2 supuni ya tiyi ya mpiru
• Supuni 2 za apulo viniga

Dulani mazira, mapeyala, ndi ndiwo zamasamba mzidutswa ting'onoting'ono. Tsukani nandolo kuti muchotse mchere. Mu mbale ina, pangani msuzi wa mafuta, tsabola, mchere, mpiru ndi viniga. Ngati mudzadya nthawi yomweyo, sakanizani zonse pamodzi ndi kusangalala nazo. Ngati mukukonzekera mtsogolo, pindani popanda kusakaniza.

Zakudya za Saladi za Diabetes

Zakudya za odwala matenda ashuga nthawi zambiri zimatengedwa ngati zakudya zokhala ndi ma carb ochepa. Saladi yamtunduwu imakhala ndi masamba ambiri odulidwa ndi mapuloteni omwe angakhale abwino kwa iwo omwe akulimbana ndi kuchuluka kwa glucose. Ndipo ndizodzaza ndi kukoma komanso zofunika kwambiri - ndizosavuta kukonzekera. (Maganizo Okonzekera Chakudya cha Saladi)

zosakaniza

• Mabere a nkhuku okoleretsa mbali zonse
• Supuni 2 za mafuta a azitona
• 3 makapu odulidwa kale
• 1 chikho cha Brussels zikumera
• 1 chikho cha nkhaka
• 1 chikho cha sliced ​​kabichi
• 1 chikho cha shredded karoti
• 1 chikho cha fennel
• ½ chikho chodulidwa anyezi wofiira
• 1 chikho cha tomato wodulidwa
• ¼ chikho cha makangaza mbewu

Kwa kuvala

• Supuni 2 za apulo viniga
• Supuni ziwiri za mafuta
• 1 ½ madzi a mandimu
• 1 minced adyo clove
• 1 tsp ya minced fennel

Thirani mafuta a azitona pa mabere a nkhuku zokometsera. Ikani tray ndi mabere mu uvuni wa preheated ndikuphika kwa mphindi 30. azizizire. Panthawiyi, kuwaza, kagawo ndi kabati masamba.

Zonsezi ziyenera kudulidwa mu zidutswa zing'onozing'ono, zosakaniza bwino ndikuzisiya kuti zipume mufiriji. Nyama ikazizira, iduleni ndikuyiyika mu mbale ndi ndiwo zamasamba. Valani ndi zosakaniza zomwe mwapatsidwa ndipo sangalalani ndi chakudya chanu mokwanira. Ngati mukufuna kusunga saladi kwa mtsogolo, sungani zovala ndi nyama mosiyana mpaka mutumikire. (Maganizo Okonzekera Chakudya cha Saladi)

Zakudya Zamasamba Zamasamba

Zakudya zambiri za saladi zimatha kuperekedwa zamasamba mukasiya zina mwazinthu zodziwikiratu. Akadali athanzi komanso openga ndipo amatha kutumizidwa nthawi yomweyo kapena ngati chakudya chokonzekera saladi. Nayi njira ya saladi iyi. (Maganizo Okonzekera Chakudya cha Saladi)

zosakaniza

• 8 oz wa pasitala kapena Zakudyazi za mpunga
• ¼ chikho cha akanadulidwa anyezi
• 6 oz bowa zomwe mwasankha (portobellos, morels, shiitake)
• Supuni 2 za mafuta owonjezera a azitona
• 3 makapu akanadulidwa katsitsumzukwa
• Mchere ndi tsabola
• Parsley
• 4 akanadulidwa masika anyezi

Kwa kuvala

• Supuni 4 za mafuta owonjezera a azitona
• Supuni 2 za madzi a mandimu
• 1 adyo clove
• Tsabola

Kuphika pasitala al dente, kukhetsa ndi kusiya kuti kuziziritsa. Bwezerani pasitala ndi Zakudyazi za mpunga kuti mbale iyi ya saladi ikhale yopanda gluteni. Konzani, kuwaza ndi kagawo masamba. Kutenthetsa poto ndikuwonjezera anyezi ndi mafuta. Kuphika kwa mphindi zingapo, kenaka yikani bowa, nyengo. Onetsetsani ndi kuphika kwa mphindi zisanu.

Onjezani katsitsumzukwa ndi mwachangu mwachangu. Sakanizani pasitala ndi anyezi, bowa, katsitsumzukwa ndikuwonjezera parsley ndi kasupe anyezi. Konzani kuvala padera ndi kuwaza pa saladi. Sakanizani bwino ndikusangalala ndi chakudya chanu. Ngati mukukonzekera mbale iyi pambuyo pake, onjezerani chovalacho musanatumikire saladi. (Maganizo Okonzekera Chakudya cha Saladi)

Saladi Nicoise

Saladi Nicoise amachokera ku France, ndipo dzina lake limachokera ku mzinda wa Nice wa ku France. Nice ndi chigawo cha m'mphepete mwa nyanja ku France ndipo zida zonse zimapezeka m'derali kapena kuzungulira derali. Nzosadabwitsa kuti anchovies, azitona kapena tomato ndi mbali ya saladi ya chakudya ichi. (Maganizo Okonzekera Chakudya cha Saladi)

zosakaniza

• Ma ounces 15 a mbatata yofiira yodulidwa
• Salt
• Supuni 2 za vinyo woyera wouma
• Mazira 4 ophika kwambiri
• 10 ma ounces a nyemba zobiriwira
• ¼ chikho cha vinyo wosasa
• ¼ chikho cha sliced ​​​​yofiira anyezi
• 2 supuni ya mpiru
• Supuni 1 ya thyme yatsopano yodulidwa
• Tsabola wapansi
• 1 chikho cha mafuta owonjezera a azitona
• 8 chitumbuwa tomato theka
• 1 mutu wa letesi
• 6 radishes, akanadulidwa
• 2 zitini za anchovies, zatsanulidwa
• ½ chikho cha azitona Nicoise

Kuphika mbatata m'madzi amchere kwa mphindi zosachepera zisanu kapena mpaka wachifundo. Kupsyinjika, kupopera vinyo ndi kusiya kuziziritsa mu chidebe osiyana. Wiritsani nyemba zobiriwira mu poto yosiyana, kukhetsa ndi kusiya kuti kuziziritsa.

Wiritsani mazira mwamphamvu kwa mphindi 12, tumizani m'madzi ozizira kuti muyimitse kuwira, ndikusiya kuziziritsa. Konzani msuzi posakaniza mafuta, viniga, anyezi, mchere, tsabola, ndi thyme. Whisk mpaka zonse zigwirizana. Onjezerani ¼ chikho cha msuzi ku mbatata.

Ikani masamba a letesi pa mbale ndikuwonjezera mbatata pamwamba. Onjezerani nyemba zobiriwira, radishes, anchovies, mazira odulidwa ndi pamwamba ndi msuzi wotsala. Konzani tomato wa chitumbuwa wa theka, tsitsani msuzi ndi pamwamba ndi ½ chikho cha maolivi a Nicoise. (Maganizo Okonzekera Chakudya cha Saladi)

Kukonzekera kwa saladi ya Greek

Saladi yosavuta koma yopatsa thanzi kwambiri ndi yomwe mungafune pamasiku otanganidwa mukafuna chinachake chikudikirirani mu furiji. Ndipo onetsetsani kuti mwawonjezera, chifukwa mudzafuna zambiri. (Maganizo Okonzekera Chakudya cha Saladi)

zosakaniza

• Letisi
• Tomato wa Cherry
• Nkhaka
• Anyezi wofiira
• Azitona
• Feta tchizi
• Viniga, mafuta, ndi zokometsera kwa kuvala

Pewani masamba onse ndi feta cheese. Ikani letesi pansi pa mbale. Ikani masamba odulidwa kale, azitona ndi feta cheese. Pangani kuvala padera kuti zikhale zokonzeka kusakaniza komaliza ndi kutumikira. Sakanizani bwino musanatumikire ndikusangalala ndi chakudya chanu chokoma komanso chokoma. (Maganizo Okonzekera Chakudya cha Saladi)

Saladi ya Thai Chicken

Ngakhale zingamveke zachilendo, kukonzekera saladi iyi ndi zosakaniza zokonzekeratu sikophweka. Onetsetsani kuti muli ndi chilichonse chomwe chili pafupi, saladi yanu yokoma komanso yokoma idzakhala yokonzeka ndikudikirira kuti musangalale ndi chakudya chanu. (Maganizo Okonzekera Chakudya cha Saladi)

zosakaniza

• Kotala chikho cha madzi a mandimu
• 1/4 chikho cha soya msuzi (otsika sodium)
• 1/4 chikho cha peanut batala (zotsekemera)
• Honey (supuni ziwiri)
• Supuni 1 chili sauce (Sriracha)
• 1 minced adyo clove
• Supuni 1 yatsopano ya ginger root minced kapena 1/4 supuni ya supuni ya ufa wa ginger
• Supuni 1 ya mafuta a sesame
• Bokosi 1 (14 ounces) saladi ya coleslaw
• 1 1/2 makapu chilled shredded rotisserie nkhuku
• 4 anyezi wobiriwira
• Odulidwa 1/4 chikho cilantro watsopano, odulidwa
• Zosankha: mtedza wokazinga, wodulidwa

Kuti mupange kuvala, whisk zoyamba zisanu ndi zitatu mpaka zosalala. Sakanizani zosakaniza za saladi ndi kuvala mu mbale yaikulu yosakaniza. Refrigerate kwa ola la 1, sindikizani. Kuwaza mtedza pa kutumikira kulikonse, ngati mukufuna. (Maganizo Okonzekera Chakudya cha Saladi)

Saladi ya Mediterranean Bulgur

Chinsinsi cha saladi ichi chikhoza kukhala chosunthika chifukwa mumatha kusintha zosakaniza ndikukhala ndi zosiyana zanu. Zirizonse zomwe mungasankhe, zidzakhala zokoma komanso zokopa kwambiri palette yanu, ndipo ndizofunika nthawi yanu kukonzekera. (Maganizo Okonzekera Chakudya cha Saladi)

zosakaniza

• 1 chikho cha bulgur chimanga
• Makapu a 2 madzi
• 1/2 supuni ya tiyi chitowe
• 1 / 4 supuni ya mchere
• Chitini (ma ounces 15) cha nyemba zotsukidwa ndi kutsanulidwa za garbanzo kapena nandolo
• 6 ounces sipinachi (pafupifupi makapu 8)
• 2 makapu a theka la tomato yamatcheri
• 1 kagawo kakang'ono ndi kagawo kakang'ono kakang'ono ka anyezi wofiira
• 1/2 chikho cha feta cheese, chophwanyika
• 2 teaspoons akanadulidwa mwatsopano timbewu
• 1/4 chikho cha hummus
• madzi a mandimu (supuni ziwiri)

Phatikizani zopangira zinayi zoyambirira mumphika wa 6-quart ndikubweretsa kwa chithupsa. Chepetsani kutentha mpaka pansi ndi simmer ndi chivindikiro kwa mphindi 10-12 kapena mpaka masamba ali ofewa. Onjezerani nyemba za garbanzo. Chotsani kutentha ndikuwonjezera sipinachi. Siyani kuphimba kwa mphindi zisanu mpaka sipinachi ifufuma. Phatikizani zotsalira zotsalira mu mbale yosakaniza. Refrigerate ndi kudya ozizira kapena kutumikira otentha. (Maganizo Okonzekera Chakudya cha Saladi)

Saladi ya Ramen

Ngati simungathe kukana saladi yamasamba, saladi iyi iyenera kukhala pazakudya zanu kamodzi pa sabata. Saladi yodabwitsa komanso yokoma iyi sitenga nthawi yayitali kukonzekera, koma idzakhalabe yabwino ngakhale itakonzedwa masiku angapo pasadakhale. (Maganizo Okonzekera Chakudya cha Saladi)

zosakaniza

• 9 ma ounces a shrimp ramen Zakudyazi
• 6 makapu madzi otentha
• 1 pounds ya zokometsera nkhumba soseji
• 3/4 chikho cha toasted sesame saladi kuvala (Asian)
• 3/4 chikho cha anyezi wobiriwira, wodulidwa
• 1/2 chikho cilantro watsopano, akanadulidwa
• 1/2 supuni ya tiyi ya grated laimu zest
• 3 supuni mandimu a mandimu
• Pafupifupi ma ola 8 a nandolo zatsopano za chipale chofewa
• 1-1/2 makapu a kaloti ana
• 4 supuni akanadulidwa youma wokazinga mtedza

Mu mbale yaikulu yosakaniza, ikani Zakudyazi za ramen, kotala, ndikuyika pambali paketi ya zokometsera. Phimbani Zakudyazi ndi madzi otentha ndikusiya kwa mphindi zisanu kuti zifewe. Chotsani Zakudyazi ndikutsuka ndi madzi ozizira. Mukatha kukhetsa bwino, bwererani ku mbale.

Mu skillet wamkulu pa sing'anga kutentha, kuphika ndi kuphwanya soseji mpaka iwo asakhale achikasu, pafupi mphindi zisanu kapena zisanu ndi ziwiri. Chotsani madzi owonjezera pogwiritsa ntchito thaulo lapepala.

Thirani Zakudyazi ndi vinaigrette, 1/2 chikho cha scallions, cilantro, zest ya mandimu, mandimu, ndi zomwe zili mu paketi yosungirako zokometsera. Sakanizani nandolo, anyezi, supuni 3 za mtedza, ndi nyama yankhumba mu mbale yaikulu yosakaniza. Onjezani otsala obiriwira anyezi ndi mtedza pamwamba. (Maganizo Okonzekera Chakudya cha Saladi)

Saladi ya Avocado Steak

Chinsinsi cha saladi ichi ndi mbale yabwino kuti muzisangalala nayo chaka chonse, makamaka m'chilimwe. Maonekedwe ake okongola komanso kukoma kwake kudzakulimbikitsani kuti muyesere ndikuchita kamodzi pa sabata kuti musangalale ndi banja lanu. (Maganizo Okonzekera Chakudya cha Saladi)

zosakaniza

• ¾ mapaundi a nyama ya ng'ombe yosalala yachitsulo kapena top sirloin steak
• Kotala la supuni ya tiyi ya mchere, wolekanitsidwa
• Kotala la supuni ya tiyi ya chilili, kugawanika
• 1/4 chikho chowonjezera mafuta a azitona
• 2 tbsp vinaigrette ya basamu
• Madzi a mandimu, 2 teaspoons
• 5 oz pa. sipinachi yamwana, yatsopano (pafupifupi makapu 6)
• 4 radishes, thinly sliced
• 1 sing'anga beefsteak phwetekere, sliced
• 1/2 avocado yapakati yakucha, peeled ndi sliced
• Zosankha: 1/4 chikho chophwanyika tchizi cha buluu

Kuwaza theka la supuni ya tiyi ya mchere ndi 1/4 supuni ya tiyi ya tsabola pa steak, idyani pa kutentha pang'ono kapena mpaka ng'ombe itakwana (chopima thermometer chikhoza kuwerenga 135 ° kwa osowa, 140 ° kwa sing'anga, ndi 145 ° kwa wapakati). - chabwino). Lolani kupuma kwa mphindi zisanu.

Pakalipano, sungani pamodzi mafuta, viniga, madzi a mandimu, ndi mchere wotsala ndi tsabola mu mbale yakuya. Gawani sipinachi pamalo onse anayi. Chotsani tomato, avocado, ndi radishes. Dulani steak ndikutumikira pa saladi. Thirani msuzi pamwamba pake ndi kuwaza ndi tchizi ngati mukufuna. (Maganizo Okonzekera Chakudya cha Saladi)

Saladi ya nyemba

Ngati mukuyang'ana saladi yokhala ndi mapuloteni koma yopanda nyama, saladi ya nyemba iyi ndi chakudya chomwe chidzakwaniritse zosowa zanu. Kuwonjezera pa kukonzekera mofulumira, ndi zokongola komanso zokoma. Konzekeranitu pasadakhale ndipo muzisangalala ndi ntchito kapena kunyumba.

zosakaniza

• Theka la chikho cha mafuta owonjezera a azitona
• Kotala chikho cha vinyo wofiira vinyo wosasa
• Supuni 1 ya shuga
• 1 minced adyo clove
• Supuni 1 ya mchere
• Supuni 1 ya ufa wa chitowe
• 1 supuni ya tiyi ya ufa wa chili
• Kotala la supuni ya tiyi ya tsabola
• 3 makapu a mpunga wa basmati, wophika
• 1 akhoza (ma ounces 16) otsukidwa ndi kukhetsa nyemba za impso
• 1 akhoza (ma ounces 15) otsukidwa ndi kukhetsa nyemba zakuda
• 1/4 chikho chodulidwa cilantro yatsopano
• 1 1/2 makapu chimanga chozizira, chosungunuka
• 4 anyezi wobiriwira, odulidwa
• 1 tsabola wofiira wokoma pang'ono, wodulidwa

Whisk msuzi wopangidwa ndi mafuta, viniga ndi zonunkhira. Sakanizani mpunga, nyemba ndi zosakaniza zina saladi mu mbale yaikulu. Onjezani kuvala, sakanizani bwino. Ikani mufiriji kuti muzizire bwino. Refrigerate saladi kuti mumve bwino. (Maganizo Okonzekera Chakudya cha Saladi)

Malingaliro Ofunika Nthawi Yowonjezera

Ngati simukutsimikiza kuyesa malingaliro okonzekera chakudya cha saladi, ganizirani kuchuluka kwa nthawi yomwe mudzapulumutse pa sabata la ntchito pamene mukudziwa kuti chakudya chopatsa thanzi koma chokoma chikukuyembekezerani mu furiji. Ndipo zowonadi, pano aliyense adzakhala ndi chidwi ndi chakudya chokongola komanso chokopa chomwe mungakhale nacho pa nthawi yopuma masana. (Maganizo Okonzekera Chakudya cha Saladi)

Ndipo mumangofunika kuwononga nthawi yochulukirapo ndikusunga furiji yanu ndi zotengera zopanda mpweya zodzaza ndi zakudya zopatsa thanzi zomwe zimathandizira kagayidwe kanu ndikukupatsani zakudya zopatsa thanzi tsiku lililonse. Mphamvu za thupi lanu zidzakonzedwanso ndipo mudzakhala okonzeka kuchita ntchito yanu ya tsiku ndi tsiku. (Maganizo Okonzekera Chakudya cha Saladi)

Kodi mwayesapo kale ena mwa malingaliro okonzekera chakudya cha saladi? Kodi muli ndi saladi yomwe mumakonda kwambiri? Gawani maganizo anu ndi maphikidwe ndi ine mu ndemanga pansipa. (Maganizo Okonzekera Chakudya cha Saladi)

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