Ngokufika kwentwasahlobo, iziqhamo ezininzi zifika kwiimarike, phakathi kwazo, i-apricot. Esi sisiqhamo esithambileyo samatye ekufuneka sivuthwe sivuthiwe ukugcina lonke ivumba laso kunye nencasa yaso. Ityiwa ifakwe ufele kwaye inokugcinwa kwisikhenkcezisi kumtya okanye engxoweni ukuba nje igqojoziwe ukunqanda ukujiya okuya kuyibangela yonakale.
Kwi-100 grams nganye ayinikezeli ngeekhalori ezingama-40, enkosi kumxholo wayo ophezulu wamanzi kunye nefayibha, okukukutya okufanelekileyo kakhulu kokutya okunekhalori ephantsi kwaye kuya kuyimisela kwisidlo esimnandi esifanelekileyo ukuphepha ukutyeba. Ukongezelela, umxholo wayo kwi-beta-carotene (provitamin A), i-potassium, i-magnesium kunye ne-calcium ivelele.
Umxholo wayo we-iron kunye ne-vitamin E ukhuthaza impilo yentliziyo kwaye amanqanaba e-vitamin C anika impilo kunye nolutsha eluswini.
Ubume bayo kunye nencasa yayo iyenza isebenziseke kakhulu kwaye inokutyiwa ikrwada okanye yongezwe kumalungiselelo aswiti anjenge compote, jam, iikeyiki, iigarnishes, ezisauthiweyo okanye zosiwe, ezikhapha inyama okanye intlanzi eneencasa ezibukhali.
Iresiphi 1. Isaladi yeApricot
Izithako: ii-apricots, iitamatisi ze-cherry, i-arugula, i-mozzarella, ioli yeoli, i-flakes yetyuwa kunye ne-pepper emnyama.
Ukulungiselela: okokuqala, sihlambulule kwaye sinqumle ii-apricots zibe ngamaqhekeza, sisuse ithambo eliphakathi. Kwi-pan yokutshiza, kunye neoli yeoli encinci, xuba i-apricots kwaye ungeze i-tomato ye-cherry yonke kwaye upheke yonke into kunye nemizuzu embalwa. Emva kokuba eli xesha lidlulile, yongeza iiflakes zetyuwa ukunambitha kwaye ukhonze iiapilkosi eziphekiweyo kunye neetumato zecherry epleyitini. Emva koko, songeza i-arugula encinci phezu kwee-apricots kunye neetamatato kwaye siqhekeza i-mozzarella, yongeza kwisaladi. Ekugqibeleni, xuba ityuwa ngokongeza ioli yeoli encinci kunye nokulungiswa kwetyuwa kunye nepepper.
Ungayifumana iresiphi epheleleyo apha @elieskorihuela.
Iresiphi 2. I-spaghetti yemifuno kunye ne-apricot, ushizi webhokhwe kunye nembewu yelanga
Izithako (umntu om-1): isiqingatha sezucchini️, 2 iminqathe️, 2 apricots️, isilayi sebhokhwe egobileyo yetshizi️, imbewu kajongilanga enesandla, ️aove kunye netyuwa.
Ukulungiselela: okokuqala sivuthela imifuno. Emva koko sibeka imifuno ngetyuwa kunye ne-splash yeoli ye-olive eyongezelelweyo ehlala i-2 imizuzu kwi-microwave. Okwangoku, mdaka i-apricots epanini kunye neoli encinci ye-olive enyulu kwaye ugcobe imbewu kajongilanga kancinci. Ukugqiba singongeza i-splash yobisi kunye netshizi yebhokhwe egayiweyo de inyibilike kwaye yenze i-sauce.
Ungayifumana iresiphi epheleleyo apha @comer.realfood.
Iresiphi 3. Iibhola zamandla e-Realfooders
Izithako (iiyunithi ezili-10): iiapilkosi ezomisiweyo ezi-6, iintsuku ezi-6 ezinemingxuma, i-1 isandla se-pistachios ehlutshiweyo, i-almond egayiweyo kunye ne-almond ehlutshiweyo, iipunipoli ezi-1 zembewu ye-hemp kunye ne-2 grams yetshokolethi (ubuncinci be-150% ye-cocoa).
Ukulungiselela: faka zonke izithako kwiprosesa yokutya kwaye unqumle ude ufumane intlama ngamaqhuma. Emva koko senza iibhola ngezandla zethu, zonke ubukhulu obunye, kwaye sizithatha ukuba zingabikho malunga nemizuzu engama-30 ukupholisa. Nyibilikisa itshokolethi kwi-bain-marie kwaye ke untywilise ibhola nganye de igqunywe ngokupheleleyo kwitshokholethi. Siya kuyibeka kwiphepha lemifuno kwaye siya kubathatha kwifriji ukuze i-tshokoleta iqine.
Ungayifumana iresiphi epheleleyo apha @realfooding.
Indlela yokupheka 4. IiMuffin zeApricot ezifakwe ngetshokholethi
Izithako: iiapilkosi ezi-4 ezivuthiweyo, i-1 icephe ye-sourdough, i-90 grams ye-oatmeal ye-gluten-free, i-1 tablespoon ye-date cream, i-yoghurt ye-soy, i-tshokoleta engenashukela (ubuncinci be-1% ye-cocoa).
Ukulungiselela: siqala ngokuxuba zonke izithako kwaye sibeke kwi-molds efanelekileyo kwi-oven. Emva koko sinamathele isiqingatha se-tshokoleta engenashukela kwi-muffin nganye kwaye siyifake kwi-oven kwi-180 degrees imizuzu engama-25. Vumela ukupholisa kwi-rack kwaye ujabulele kunye nabo.
Ungayifumana iresiphi epheleleyo apha @paufeel.
Iresiphi 5. Apricot clafoutis
Iapricot clafoutis - Catalina Prieto
Izithako: iiapilkosi ezisi-8, iqanda eli-1, amaqanda amhlophe amabini, ½ ikomityi yobisi lwesoya, ½ ithisipuni yesinamoni yomhlaba, ¼ yekomityi ye-cornstarch okanye umgubo wealmond, 1/3 yekomityi yentlama yedati, ½ icephe leorenji zest, ¼ icephe le cardamom yomhlaba, a Ipinki yetyuwa, amacephe ama-2 encindi yevanila, i-1/3 yekomityi yeepistachios eziqotyiweyo nezityunyuziweyo, kunye nebhotolo yokuthambisa ipani.
Ukulungiselela: Tshisa i-oven ukuya kwi-180ºC kwaye uqabe kancinci ipani yokubhaka ephantsi ngebhotolo. Kwisitya sokuxuba ubisi, i-date paste, i-cornstarch, iqanda elimhlophe, iqanda, i-vanilla, i-sinamoni, i-cardamom, ityuwa kunye ne-orenji zest. Ukusebenzisa i-mixer ngesantya esiphakathi, ibethe ide idibaniswe kwaye ibe ne-foamy, malunga nemizuzu emi-5. Thela i-batter ngokwaneleyo kwi-plate ukuya kubunzima obumalunga ne-1 cm kwaye ubhake imizuzu emi-2. Emva kokuyisusa kwi-oven, faka amaqhekeza e-apricot kwintlama. Galela intlama eseleyo phezu kweeapilkosi. Emva koko sibhaka de zibe yigolide kwaye iziko liqinile, phakathi kwe-40 kunye ne-45 imizuzu. Susa kwaye uvumele ukupholisa kancinci. Gcoba ngeepistachios zomhlaba kwaye usebenze ushushu.
Ungayifumana le recipe yeCatalina Prieto apha.
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