Nke a bụ nnukwu efere maka picnic ma ọ bụ maka ụdị onyinye ọzọ dị na potluck. I nwekwara ike iji grains ndị ọzọ ma ọ bụ obere pastas kama nke freekeh -Israeli ma ọ bụ Mediterranean couskous dị mma, dị ka farro, ọka bali, ma ọ bụ ọka wit ọzọ .
Freekeh (nke a na-akpọ free-kah na mgbe ụfọdụ a na-akpọ farik) bụ ọka wheat nke a na-egbute mgbe ọ bụ nwata na akwụkwọ ndụ akwụkwọ ndụ. A na-agbanye n'ọkụ ọkụ ọkụ, na-ahapụ ụlọ ọrụ ahụ, na-agbanye n'ọkụ. A kọwara flavor dị ka groundy, nutty, na obere smoky. Ọ bụ ezie na freekeh aghọwo ihe na-eri nri na Middle Eastern diets ruo ọtụtụ narị afọ, ọ na-enweta na-ewu ewu n'akụkụ ndị ọzọ grains dị ka a maara nke ọma quinoa.
Otú ọ dị, freekeh na-apụta ìhè na ọdịnaya ya dị oke mma. Ọ dị obere na abụba ma dị elu na protein na eriri. Ma protein ma ụbụrụ abụọ na-enyere gị aka ịme ogologo oge, nke nwere ike inyere onye ọ bụla aka ilekwasị anya na njikwa ha dị arọ ma ọ bụ mgbaru ọsọ ọnwụ. Nkọwa glycemic ya dị ala (GI = free) Ghe = 43) na-emekwa ka ọ bụrụ oke nhọrọ maka ndị mmadụ na-achịkwa ọrịa shuga ma ọ bụ ndị na-anwa idebe shuga shuga ha. N'elu ya, ọka a na-atọ ụtọ dịkwa elu na ígwè, calcium, na zinc, ma na-eme dị ka prebiotic, na-akwalite uto nke ezi nje bacteria na usoro nsị gị.
Mana ọ dị mkpa iburu n'uche na freekeh abụghị nhọrọ gluten-free n'ihi na ọ bụ ọka wheat.
Ihe Ị Ga-achọ
- 1 tablespoon mmanụ oliv
- 16 ounces
- mushrooms (dị ka shiitake, cremini, ma ọ bụ bọtịnụ, sliced)
- 2 tablespoons minced
- emetụ
- Kosher nnu na ohuru n'ala ose ka o rie
- 3 iko nwere ike ịhọrọ broccoli rabe
- ¼ teaspoon ose flakes
- 1½ iko a na-esiji ya
Otu esi eme ya
- Kpoo akwa skillet n'elu usoro-nnukwu okpomọkụ. Tinye mmanụ. Tinye mushrooms na shallots, oge ya na nnu na ose, ma gbanye ruo ihe dị ka nkeji 8 ruo mgbe mmiri gwakọtara ya na nsị ndị ahụ gbanwere nke ọma. Tinye broccoli rabe na ose na-acha uhie uhie ma gbanye ya ruo minit 10 ọzọ ma ọ bụ ya ruo mgbe broccoli na-adị nro.
- Gbanye ngwakọta ihe oriri n'ime nnukwu efere ma gbakwunye freekeh. Ghaaa mmiri, detụzie ma gbanwee oge, wee jee ọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 187 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 279 mg |
| Carbohydrates | 32 g |
| Fri nri | 6 g |
| Protein | 6 g |