Ngokufika kwentwasahlobo, izithelo eziningi zifika emakethe, phakathi kwazo, ibhilikosi. Lesi yisithelo setshe esithambile kakhulu okufanele sithathwe sesivuthiwe ukuze sigcine lonke iphunga laso kanye nokunambitheka. Idliwa kugqokiswe isikhumba futhi ingagcinwa efrijini emdwetshweni noma esikhwameni inqobo nje uma ibhobozwa ukuze kugwenywe ukujiya okungadala ukuthi yonakale.
Kuwo wonke amagremu ayi-100 awanikezi ama-kilojoule angama-40, ngenxa yokuqukethwe kwawo okuphezulu kwamanzi kanye ne-fiber, okuwukudla okufanele kakhulu kokudla okunama-calorie aphansi futhi kuzokunquma ngendlela elungile yokwelapha ukugwema ukukhuluphala. Ngaphezu kwalokho, okuqukethwe kwayo ku-beta-carotene (i-provitamin A), i-potassium, i-magnesium ne-calcium igqamile.
Okuqukethwe kwe-iron ne-vitamin E kuthuthukisa impilo yenhliziyo futhi amazinga kavithamini C ahlinzeka impilo kanye nentsha esikhumbeni.
Ukuthungwa kwayo kanye nokunambitheka kwayo kuyenza ibe nezinto ezihlukahlukene kakhulu futhi ingadliwa iluhlaza noma yengezwe emalungiselelweni amnandi afana ne-compote, jamu, amakhekhe, ama-garnishes, asosiwe noma athosiwe, ahambisana nenyama noma inhlanzi enokunambitheka okujulile.
Iresiphi 1. Isaladi lebhilikosi
Izithako: amabhilikosi, utamatisi we-cherry, i-arugula, i-mozzarella, amafutha omnqumo, ama-flakes kasawoti kanye nopelepele omnyama.
Ukulungiselela: okokuqala, sihlunga futhi sinqume ama-apricot abe yizicucu, sisuse ithambo eliphakathi. Epanini lokuthosa, ngamafutha omnqumo amancane, gcoba amabhilikosi bese ufaka wonke utamatisi we-cherry bese upheka konke ndawonye imizuzu embalwa. Uma lesi sikhathi sesidlulile, engeza ama-flakes kasawoti ukunambitha futhi uphake amabhilikosi aphekiwe kanye notamatisi we-cherry epuleti. Khona-ke, sifaka i-arugula encane phezu kwamabhilikosi notamatisi bese sidiliza i-mozzarella, siyifake esaladini. Ekugcineni, hlanganisa usawoti ngokungeza amafutha omnqumo amancane kanye nokulungisa usawoti kanye nopelepele.
Ungathola iresiphi ephelele kokuthi @elieskorihuela.
Iresiphi 2. I-spaghetti yemifino nebhilikosi, ushizi wembuzi kanye nembewu ye-sunflower
Izithako (umuntu ongu-1): uhhafu we-zucchini️, izaqathi ezi-2️, amabhilikosi angu-2, ucezu lukashizi wembuzi olugobile️, imbewu kabhekilanga egcwele isandla, ️aove nosawoti.
Ukulungiselela: okokuqala sivunguza imifino. Khona-ke sibeka imifino ngosawoti kanye ne-splash yamafutha omnqumo engeziwe ahlala amaminithi angu-2 ku-microwave. Phakathi naleso sikhathi, nsundu amabhilikosi epanini namafutha omnqumo angenasici futhi uthose imbewu kabhekilanga kancane. Ukuze siqedele singafaka imfucumfucu yobisi kanye noshizi wembuzi oqotshiwe kuze kube yilapho incibilika futhi yakha isoso.
Ungathola iresiphi ephelele kokuthi @comer.realfood.
Recipe 3. Realfooders amandla amabhola
Izithako (amayunithi ayi-10): amabhilikosi omisiwe angu-6, amadethi anemigodi ayi-6, i-pistachio egcwele isandla ehlutshiwe, i-alimondi egayiwe ehlutshiwe, izipuni ezi-1 zembewu ye-hemp kanye namagremu angu-1 kashokoledi (u-2% wecocoa okungenani).
Ukulungiselela: faka zonke izithako ku-processor yokudla bese usika uze uthole unamathisele ngezigaxa. Bese senza amabhola ngezandla zethu, wonke usayizi owodwa, futhi siwayisa ku- never imizuzu engaba ngu-30 ukuze aphole. Ncibilikisa ushokoledi ku-bain-marie bese ucwilisa ibhola ngalinye kuze kube yilapho limbozwe ngokuphelele ushokoledi. Sizoyibeka ephepheni lemifino futhi sizoyiyisa efrijini ukuze ushokoledi uqine.
Ungathola iresiphi ephelele kokuthi @realfooding.
Indlela Yokwenza 4. Ama-Muffin E-apricot Agcwele Kashokoledi
Izithako: amabhilikosi avuthiwe angu-4, isipuni senhlama emuncu, amagremu angu-1 we-oatmeal engenayo i-gluten, isipuni esingu-90 sokhilimu wedethi, iyogathi yesoya engu-1, ushokoledi ongenashukela (u-1% wecocoa okungenani).
Ukulungiselela: siqala ngokuxuba zonke izithako futhi sibeke isikhunta ezifanele kuhhavini. Bese sinamathisela isigamu se-ounce yeshokoledi engenashukela ku-muffin ngayinye bese sibafaka kuhhavini ngama-degree angu-180 imizuzu engu-25. Vumela kuphole ku-rack futhi ujabulele nabo.
Ungathola iresiphi ephelele kokuthi @paufeel.
Iresiphi 5. Ibhilikosi clafoutis
I-apricot clafoutis - uCatalina Prieto
Izithako: amabhilikosi angu-8 anezimbobo, iqanda eli-1, amaqanda amhlophe amabili, ½ inkomishi yobisi lwesoya, ½ isipuni sesinamoni esigayiwe, ¼ inkomishi ye-cornstarch noma ufulawa we-alimondi, 1/3 inkomishi yenhlama yedethi, ½ wezipuni zest of orange, ¼ isipuni se-cardamom yomhlabathi, a ingcosana kasawoti, izipuni ezi-2 ze-vanilla ekhishwe, 1/3 inkomishi yama-pistachio egobolondo nechotshoziwe, nebhotela lokugcoba epanini.
Ukulungiselela: Shisisa ihhavini ku-180ºC bese ugcoba kancane ipani lokubhaka elinebhotela. Endishini hlanganisa ubisi, i-date unama, isitashi sommbila, amaqanda amhlophe, iqanda, i-vanilla, isinamoni, i-cardamom, usawoti kanye ne-orange zest. Ukusebenzisa i-mixer ngesivinini esiphakathi, shaya kuze kuhlanganiswe kahle futhi kunegwebu, cishe imizuzu emi-5. Thela inhlama eyanele epuletini ibe ukushuba okungaba ngu-1 cm bese ubhaka imizuzu emi-2. Ngemva kokuyikhipha kuhhavini, faka izingcezu ze-apricot enhlama. Thela inhlama esele phezu kwamabhilikosi. Bese sibhaka kuze kube yigolide futhi isikhungo siqinile, phakathi kwemizuzu engu-40 ne-45. Susa futhi uvumele ukupholisa kancane. Fafaza ngama-pistachios aphansi bese uphake kushisa.
Ungathola le recipe ye-Catalina Prieto lapha.
-40%€100€60Ukuthengisa Bona Ukunikezwa Kwenkunzi Yenkunzi 
Bhuka i-Seasonal Terraces kusukela ku-€8 nge-TheForkSee ABC Izaphulelo
