Nke a na-emepụta ihe ndị na-edozi chara chaa chaa chaa na kale bụ ụzọ dị mfe na ụzọ dị mfe iji nweta ụra. Kale nwere ọtụtụ ihe na ya nke dị mma maka gị, ọ dị elu karịsịa na vitamin K, A na C. Enwere ụzọ ndị na-enweghị njedebe iji nwee ụtọ salad kale. Ọ na-amasị m na ọ dị ntakịrị ụtọ, ntakịrị osere, na nanị oke ego nke nnu. Ịkwanye ihe mgbakwasa na akwụkwọ aka gị ga-ahụ na ị na-ekpuchi ma ọ bụ ụzọ kasị mma isi mee salad a. Ogologo oge ka ị na-etinye efere ahụ tupu i rie ihe, otú ahụ ka kale ga-amasị, na-eme ka ọ dịkwuo mfe ịzụta. Ị ga-enwe mmetụ otú kale ga-ewelata mgbe naanị otu elekere n'ime ngwa nju oyi.
Ihe Ị Ga-achọ
- 1 nnukwu ụyọkọ kale (ma ọ bụ
- dinosaur kale )
- 1 oroma (squeezed)
- 1 tablespoon
- mpempe lime (nke a na-emecha squeezed)
- 1 tablespoon mmanụ oliv (ntụ oyi, ma ọ bụ mmanụ aki oyibo)
- Nhọrọ: 2 teaspoons
- Agave nectar (raw)
- 1 ruo 2 cloves garlic (minced ma ọ bụ enwere)
- 1/4 teaspoon nnu (nnu nnu)
- Nko nke ose cayenne (ma ọ bụ ka o rie)
- 2 tangerines (peeled na iche n'ime ngalaba)
- 2 tablespoons currants (ma ọ bụ mịrị)
- 1 nnukwu karọt (grated)
Otu esi eme ya
- Jide akwukwo kale nke akwukwo ma dichaa obere, ihe n 'uzo di elu nke azu na ichikota ha na nnukwu efere.
- Tinye mmanu mmanu na mmanu ocha, mmanu, agave, galik, nnu na cayenne na nnukwu efere ma kpoo ihe ndi ozo n'ime akwukwo nke kale maka ihe kariri nkeji 2. Na-ekwe ka kale na-anọdụ ala ma na-ekpo ọkụ (maka minit 30 ruo abalị na friji) ma ọ bụ na-ekesa na efere na n'elu na tangerines, currants, na grarot grated. Na-atọ ụtọ saa salad gị!
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 288 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 225 mg |
| Carbohydrates | 60 g |
| Fri nri | 12 g |
| Protein | 8 g |