Greens izere nezvimiti uye zviri nyore kubika
Greens ndiyo kuwedzera kwakakwana kune kudya kwakanaka. Zvokudya zvinovaka muviri mashizha mashizha akawanda uye pane nzira dzakawanda dzaunokwanisa kugadzirira miriwo inonaka.
Kana zvasvika pakubika kubika, vanogona kugoverwa kuva mapoka matatu, zvichienderana nekubika kwakawanda kwavanoda. Pasinei nokuti uri kutarisa kuti unakidzwe mapiraji ehodhi yakasvibirira, kukurumidza-kubika greens, kana miriwo yemwoyo, tine mazano angakubatsira.
Salad Greens
Saladhi magidhi inowanzodyiwa yakasvibirira uye kazhinji inowira muchikamu che " lettuce ." Mishonga nemamwe mashoma masviki akaita sipinachi anogonawo kunzi saradhi yemidhi.
Pakati pese, iyo yakajeka muvara, iyo inonyanya kukopa miriwo ndeye. Kubhakwa kwetukutu, semuenzaniso, kunonyanya kuderera muzvakakwana kana zvichienzaniswa nehama dzayo dzakanyanyisa. Romaine lettuce ine mavhitamini A kanomwe kaviri uye mara 6 vitamini C se iceberg lettuce.
Paunenge uine sarudzo, maruva akasiyana-siyana anogara ari nani, sezvo mumwe nomumwe ane zvayo zvakasiyana-siyana zvezvibereko. Iwe unogona kutora kufemerwa kubva pamiti inowanikwa muhomwe yekusanganiswa kwemasikati , iyo inowanzoonekwa pane dzakawanda zvekudya. Nokusanganiswa maitiro mashoma e lettuce nesipinashi, swiss chard, radicchio, uye magidhi akafanana, unogona kuwedzera kukosha kwekudya.
Kurasikirwa kwekudya kwakakwana kwe saladhi kunobva pamakumbo, kunyanya kupfeka saradi , saka unoda kusarudza nokuchenjera.
Iyo yakanakisisa saradi yakashongedzwa ine mafuta anopa utano akadai samafuta omuorivhi, ane zvakawanda zvekudya zvinobatsira .
Soy nemafuta emugorova ane omega-6 mafuta akawanda uye zvakanakisisa kuti uende kwavari kubva kune imwe nzvimbo. Mayonnaise inowanikwa kunyanya kubva mumafuta pamwe chete. Vazhinji vanoshandisa soy base base, saka chengetai mavara kuti muone kuti ndeapi mafuta ayo anosanganisira usati watenga.
Nzira yako yakanakisisa ndeyokuita iwe pachako kupfeka . Zvinoshamisa kuti zviri nyore kuita zvakanaka mundiro, zvakare. Tanga nevhiniga nemonimu kana kuti rime juice. Wedzera munyu, pepper, uye seasonings sezvinodiwa, saka whisk mune mamwe mafuta (kanenge katatu mafuta sevhiniga). Wedzera izvi kune saladhi yako yemidhi uye uikandire musanganiswa kuti upfe zvinhu zvose zvakanaka.
Kurumidza-Kubika Greens
Zvatinogona kuisa se "kukurumidza-kubika greens" zvinogona kudyiwa kana zvakasvibiswa kana zvisingabviri kubika. Sipinachi ndiyo muenzaniso wakajeka weiyi. Zvinotora maawa mashomanana kuti ubike jaya rinopepesa shinje.
Chard (Swiss chard) ndekukurumidza-kubika zvinogona kudyiwa zvakasvibirira, kunyange zvisingawanzoitiki. Chard inowanikwa mumitauro yakawanda, iyo inowanzotora-inonaka kudarika dzimwe tsika dzeSwitzerland chard. Izvozvo zvinogona kugadzirwa pamwechete nemashizha kana kudyiwa zvakasvibirira. Semuenzaniso, unogona kuzviisa mu tuna tuna salad pane nzvimbo yewaini. Kana usina kumboedza chard, iwe unogona kushamiswa nemaitiro akanaka uye anonzwisisa.
Chikafu uye chinowanzozivikanwa sipinashi ndiyo nzvimbo dzakanaka dzokutanga nemidhi yakagadzirwa, sezvo iri nyore kwazvo, uye isingaiti sevamwe.
Beet miriwo inonyatsobatana ne chard uye sipinashi. Vanokurumidza-kubika uye kunonaka. Escarole, dandelion greens, uye sorrel zvakarewo nokukurumidza-kubika miti yaunoda kuedza.
Kunyange zvazvo kabichi isati iri mashizha, inogona kukwanisa kupinda muchikamu ichi zvakare, kunyange zvazvo ichienzaniswa ne-heartier greens kare uye collards. Mushure mokunge, chii chingave chiine kesirinete ine utano isina kambichi isina kubviswa?
Chinhu chakanakira kubika magidhi ndechokuti vanononoka zvikuru kuitira kuti muwane nyore kudya zvakakwana kubva kwavari. Kazhinji, zvitanhatu zvemikombe yemavhuzha yakasvibira inova inenge imwe kapu yemidhi yakabikwa. Nyaya idzi idzi dzinokurumidza-kubika dzinotora maminetsi mashomanana kuti ubike.
Hearty Greens
Vanhu vave vachinyanya kupikisa magidhi ane mwoyo yakadai sekare uye magirasi , uye ichi chinhu chakanakisisa.
Vape muedzo kana iwe usati watova nokuti vanopa zvakanakisisa zvinowanikwa kune miriwo yose. Nokufamba kwenguva, vangave vachinakidzwa.
Kale uye collard greens ndiyo mienzaniso yakawanda kwazvo yemasvikiro. Zvinoda kubika, kunyange zvazvo kwete vanhu vakawanda vanofunga. Hongu, unogona kubika makirasi kweawa, asi kana iwe ukacheka miriwo kubva kune-fibrous stems, inogona kuva nyoro mumaminitsi gumi kusvika ku15. Kale zvakare yakanaka kana yakagadzirirwa nguva iyoyo.
Kushamba nekuchengetedza Greens
Nzira iri nyore yekugeza magasi ndeyokuisa mumvura yakawanda uye kuvashambadzira. Izvi zvinobvumira tsvina kumira pasi. Zviri nyore chaizvo kana iwe ukashandisa pikari huru ine chinyorwa chokudzura pasta. Mushure mokunge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wapedza, unobvisa iyo inowanikwa uye ugoiisa humwe hunyoro hwakanaka Rega mashizha ave akaoma kwemaminitsi mashomanana vasati vachengeta.
Zvakanaka, magidhi anofanira kunge akaoma kana kuti anenge aoma. Zvichengetedze muhomwe ine mhepo yakawanda yakasundirwa kunze. Iwe unogonawo kuchengetedza huwandu hwakawanda hwehuturi nekuisa pepa remupepeti wemvura yakasviba muhomwe. Isa chikwama muhodhi yemiriwo yefriji yako.
How To Cook Greens
Greens inogona kuve yakashongedzwa-yakabikwa zvishoma nezvishoma mumvura shomanana, kazhinji inotapira-kana yakasungwa-yakabikwa nokukurumidza mune zvishoma zvamafuta. Zvinogonawo kutengesa kana kubika, asi vanhu vakawanda vanoda kuwedzera zvimwe zvinonaka zvinofamba zvakanaka nemidhi. Izvi zviri nyore nekugadzira kana kubuda.
Imwe nzira yekuita magidhi ndeyokubika ne cheese gratin-style. Vanonyanya kukosha kana vakabikwa nemazai uye cheese sepinashika casserole .
Greens inogonawo kukandirwa mune chero soro chero ipi zvayo kana sketi yekudya, kunyanya miriwo inonaka-yakaoma yakadai se chard.
The Best Flavour Pairings
Paunenge uchiverenga mapepa emadhero, zvimwe zvipembenene zvinobuda zvakare. Ndiko nokuti vanoenda zvakanaka kwazvo nemidhi. Chero kusanganiswa kweizvi kunowanzova mukunda:
- Mhuka inoputa, kusanganisira bacon, sausage, prosciutto, uye kusvuta turkey
- Kusvuta purogia kana chipotle
- Garlic
- Lemon kana vhiniga
- Hot chiles mune imwe nzira (yakaoma pepper flakes, inopisa muto, etc.)
- Anchovies (Haugoni kutora hove, asi chaizvoizvo vanoita mutsauko.)
- Worcestershire sauce
- Dairy, yakadai sekrimu uye cheese
Shoko Rinobva
Shandisa idzi mazano sekufuridzirwa kwekuwedzera mamwe magiravi emashizha kune kudya kwako. Kana usati waedza mamwe emidziyo iyi, upe mukana mune zvishoma mapeji akasiyana. Unogona kuwana kuti kubika zvimwe magedhi mune imwe nzira ndezvaunoda kuti ufare chaizvo.