Nke a na-emekarị creamy, macrobiotic kọlịflawa ofe uzommeputa na-enwekwukwa na obere ekpomeekpo nke dil. Ahụla m ndị na-eme ka mkpụrụ obi kọlịflawa kachasị njọ na-agbanwe obi ha mgbe ha risịrị nri a, ọ dịghịkwa mgbe ọ bụla m ga - eyi ka ọ ga - eme ka ọ bụrụ nnukwu ite nke ya: onye ọ bụla na - abịa azụ maka sekọnd. Ọ bụrụ na ị bụghị onye na-agba mmanụ, dochie cilantro, tarragon, ma ọ bụ thyme.
Enwere m mmasị ijere efere a nri dị mma na achịcha dị mma na achịcha dị ụtọ dị ka Harvest Salad nke Micro Greens, Apple na Toasted Walnuts; ihe omimi miri emi nke Beet Salad with Arugula, Walnuts, Chèvre na Thyme-Lemon Vinaigrette ma ọ bụ na ọka salad dị ka Quinoa Salad na Pan Seared Fennel na pọmigranet ma ọ bụ kụrụ Quinoa Salad na Green agwa na Chanterelle Mushrooms . N'ịkwado otu n'ime efere ndị a, ofe na-aghọ etiti nke ìhè magburu onwe ya ma na-eri nri nri onye anaghị eri anụ. Enwere m mmasị nke a maka nri ụtụtụ n'ehihie chi; Onwe m na-eche na ofe maka nri ụtụtụ bụ kpamkpam edozi! Nri ga-ejide nke ọma maka ụbọchị ole na ole na refrjiraeto.
Ihe Ị Ga-achọ
- 1 isi kọlịflawa
- 2 tablespoons mmanụ oliv
- 1 ọkara ụtọ yabasị (chopped)
- 1 ọkara na-acha ọcha Japanese yam ma ọ bụ otu nnukwu nduku (peeled na chopped)
- 1 stalk celery (chopped)
- 1 oriri ihe oriri na otu
- 2 iko mmiri
- 1 akwukwo akwukwo
- 1 alaka ọhụrụ thyme
- 2 pinches nnu nnu
- 1/4 iko achicha ọhụrụ (chopped)
- Nhọrọ: freshly ground pepper (nhọrọ maka nlezianya macrobiotic)
Otu esi eme ya
Bee 4 iko nke obere (1 anụ ọhịa) florets si n'isi nke kọlịflawa na ewepụtara. Nri nke fọdụrụ na kọlịflawa n'ime 1 inch anụ ọhịa.Osisi oliv na mmanụ aṅụ na ite nke ofe na-ekpo ọkụ. Tinye yabasị, yam, celery, na chunks siri ike nke kọlịflawa. Na-esi nri nkeji 5-7, ruo mgbe eyịm dị translucent. Tinye ngwaahịa, mmiri, akwukwo akwukwo, thyme, na nnu. Weta ofe na obụpde, mkpuchi, belata na simmer na esi nri nkeji iri abụọ, ma ọ bụ ruo mgbe akwụkwọ nri dị nro.
Wepụ si okpomọkụ. Wepu ma tụfuo akwukwo akwukwo akwukwo na ngalaba gi. Ngwunye ihe okwute na-eme ka o siere ya ike (ma obu obere obere batches n'ime ihe ndi ozo). Gaa na ire ọkụ, tinye kọlịflawa florets, ma gbakwunye nkeji 10. Tinye nnu, obere ose nke ose na-eje ozi ozugbo.
Rịba ama: Ọ bụrụ na ị naghị eri nri ahụ ozugbo, tinye mmanụ ahụ mgbe a na-arụ ya.
Na-ejere 4-6
Copyright 2009 site na Jen Hoy
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 166 |
| Ọnụba abụba | 9 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 151 mg |
| Sodium | 254 mg |
| Carbohydrates | 14 g |
| Fri nri | 4 g |
| Protein | 10 g |