Umhlahlandlela Ophelele Wemifino Eluhlaza (Ngaphandle KweSipinashi neKale)

-Delile

• I-Dandelion
• Imifino Beet
• I-turnip Greens
• I-arugula
• Ama-Collards
• I-Swiss Chard
• Imifino ye-Mustard
• i-Romaine
• Iklabishi
• I-Iceberg
• I-Mesclun
• I-Radicchio
• I-Watercress
• UBok Choy
• I-Butterhead
• Indlela Yokwenza Imifino Yakho Enamaqabunga Ikhanye
• Bhanqa Intukuthelo Yabo
• Dlala Nge-Texture
• Khuphula uMlilo
• Yidla Izimbambo
• Zenzele Okwakho Imiksi
• Ungadluli ngokweqile
• Buyekeza kwe-

Impela, isitsha se-kale nesipinashi singanikeza inani eliphakeme ngokumangazayo lamavithamini nezakhi zomzimba, kepha ingadi igcwele eminye imifino eminingi enamaqabunga elinde wena ukuthi uzame. Kusuka ku-arugula okubabayo ne-dandelion yomhlaba okuya kuzinketho ezicebile ezilungele ukosa njengama-collards ne-chard yaseSwitzerland, kunezinketho eziningi zokuphonsa isaladi lakho elilandelayo, isidlo se-pasta, noma isitsha se-veggie. (FTR, kuneqembu elihlukile izinhlobo ye-kale, futhi.)

Bheka lolu hlu lwemifino enamaqabunga (khipha isipinashi ne-kale) ngezansi, kanye nendlela yokuyisebenzisa ukuze uthole ukunambitheka okuphezulu nezinzuzo zezempilo.

I-Dandelion

Yebo, kunjalo, ungadla imifino enamaqabunga evela kulokhu ukhula oluhle, futhi igcwele izinzuzo zezempilo zokuqalisa. "IDandelion ingumthombo ocebile we-fiber novithamini A, C, K no-B," kusho isazi sokudla esizinze eNew York uLisa Moskovitz. Le mifino enomunyu yomhlaba imnandi kakhulu kumasobho anenhliziyo kanye namasaladi wokuwa. (Funda kabanzi mayelana nokuthi kungani ama-Dandelions (Umsuka, Amaqabunga, nakho konke) Efanelwa yi-Superfood Spotlight.)

Imifino Beet

“Nakuba ingemnandi njenge-beet bulb, imifino yebhitrudi isagcwele umsoco okuhlanganisa uvithamini C, uvithamini A, kanye namagremu angu-4 wefiber egcwalisa isisu ngenkomishi ngayinye,” kusho uMoskovitz. Sautée imifino yebhitrudi efana nesipinashi noma i-kale, ne-garlic encane namafutha omnqumo. Noma zama enye yalezi 10 zokupheka ze-Beet Greens Recipes.

I-turnip Greens

Njengama-beet, ama-turnips alungele okungaphezulu kwezimpande zawo. Imifino yabo igcwele i-vitamin A ne-calcium, futhi inkomishi eyodwa ephekiwe yemifino yetheniphu inama-calories angu-29 kuphela. Zinhle njengama-"chips" abhakiwe -mane uphonsa ngamafutha omnqumo amancane nosawoti bese ubhaka ku-375 ° F imizuzu emine kuya kwemihlanu.

I-arugula

Akukho lutho olusha njengokufaka ukukhanya, i-arugula ebabayo iresiphi. “Lokhu okuluhlaza okotshani kwaseMedithera kunikeza amathani omsoco afana nemifino eminingi enamaqabunga, okuhlanganisa uvithamini A, C, no-K,” kusho uMoskovitz. Ukunambitheka okuhlukile kuka-Arugula kuphakamisa kalula noma yisiphi isidlo. Zama okuluhlaza okotshani ngotamatisi osikiwe kanye notamatisi we-cherry. Iphinde yenze i-pizza topping enhle. (Yeqa ukulethwa: Zama lezi Pizza eziyi-10 Eziphilile Ukwenza Ekhaya.)

Ama-Collards

Lesi sisekelo esiphundu saseNingizimu siletha okukhulu ngamavithamini A, C, no-K — konke kubalulekile ukugcina inhliziyo yakho iphilile-nasenkomishini eyodwa ephekiwe yama-collards, uthola amaphuzu angaphezu kuka-7 amagremu efayibha kuma-calories angama-63 kuphela. Bopha isinkwa bese usebenzisa loluhlaza okotshani oluhlaza okwesibhakabhaka ukusonga i-turkey burger oyikhonzile-kuyindlela ehlukile ye-carb, kusho uMoskovitz.

I-Swiss Chard

I-chard yaseSwitzerland iyinoni kakhulu kuneminye imifino enamaqabunga futhi inamandla kune-chard ebomvu. Egcwele ama-antioxidants kanye namavithamini A, C, no-K, loluhlaza oluhlaza luyithuthukisa impilo yethambo nenhliziyo, futhi lwakha amasosha omzimba aqinile. Yihlanganise ku-smoothie oyikhonzile eluhlaza noma uqobe bese uphonsa okumhlophe kwamaqanda ukuze uthole ukudla kwasekuseni. (Imiphi eminye imibono ye-smoothie? Hlola lawa Ama-Super Greens angu-10 ongawangeza kumaSmoothies namaJusi.)

Imifino ye-Mustard

Imifino eluhlaza yesinaphi ingaba muncu kancane, kepha ingumthombo omkhulu wefayibha, amavithamini A no-C, i-potassium, i-calcium, novithamini K. Ukulinganisa ubungako besinongo, hambisa imifino enamaqabunga bese uxuba nenkomishi eyodwa ye-ricotta. Bese ubhake ingxube ngo-425 ° F imizuzu eyi-12 — uzoba nediphu enempilo, efudumele engcono kakhulu kunanoma yini oyothola emakethe.

i-Romaine

Iwashi lamaRomany lakudala ngamakhalori angu-8 kuphela inkomishi ngayinye kodwa asangena ngenani elihle lamavithamini A, C, no-K, ngokusho kukaMoskovitz. Nonga i- # saddesksalad yakho nalawa ma-Hacks aphilile ukuze uthole isaladi yesikhathi sokudla esingcono.

Iklabishi

Ngamakholori angaphansi kwama-25 ngenkomishi ngayinye, amavithamini amaningi, nomthombo omuhle wama-antioxidants alwa nomdlavuza, uMoskovitz uthi iklabishi lifanelwe okunye ukubukeka. Zama ukupheka iklabishi eliluhlaza (noma elibomvu!) Noma ungenza i-sauerkraut yakho.

I-Iceberg

Ulethisi we-Iceberg ungamanzi kakhulu futhi awunalutho oluningi lokudla okunempilo, kusho uMoskovitz. Noma kunjalo, i-iceberg cishe ayinayo ikhalori, okwenza kube inketho ehlakaniphile kumasaladi uma ufuna ukusebenzisa ama-toppings amaningi anamafutha afana noshizi we-cheddar noma ama-walnuts kepha ufuna ukuvimbela ukulayisha ngokweqile kwekhalori.

I-Mesclun

I-Mesclun, ingxube yemifino yezingane enambitheka kancane, inama-calories amancane kepha inezakhi zomzimba eziphezulu, kufaka phakathi i-iron ne-calcium. Zama ukukushintshanisa nge-romaine njengombhede wesaladi yakho elandelayo bese uphonsa utamatisi omusha we-cherry kanye nezinhlamvu zikabhekilanga ukuze uthole isidlo sasemini esanelisayo.

I-Radicchio

Leli qabunga elibomvu kodwa elihlwabusayo linama-khalori ayi-9 kuphela enkomishini kodwa liphezulu kuma-antioxidants, kanye ne-iron ne-magnesium. Chop ukuze ufake amasaladi, noma usebenzise amaqabunga agcwele ukuze udale "izikebhe" zoshizi noma amadiphu alula. Okungcono kakhulu, hlikihla wonke amaqabunga ukuze unciphise ubucwebe obunesibindi kancane. (Bheka ukuthi ungadla kanjani: Radicchio.)

I-Watercress

Lokhu kuluhlaza okuncane okuntekenteke, okunopelepele kuwumthombo omuhle kakhulu we-nitrate, onganciphisa umfutho wegazi futhi mhlawumbe uthuthukise nokusebenza kwezemidlalo."I-Watercress ithathwa njengokudla okumnandi kuzo zonke izimangaliso zayo zempilo, okuhlanganisa ukulwa nomdlavuza nezinye izifo eziwohlokayo," kusho uMoskovitz. I-watercress enephunga elisha ingacwiliswa kalula ku-tomato sauce noma iresiphi oyikhonzile ye-pesto-vele usike amaqabunga ngaphambi kokuxuba.

UBok Choy

Le nhlobonhlobo yase-Asia yeklabishi iyinambitheka elula kunezihlobo zayo ezibomvu noma eziluhlaza. Futhi, inokusizwa okunempilo kwamavithamini A no-C, kanye ne-calcium nensimbi. Zama lokhu okuluhlaza okotshani ngamafutha ashubile noma athosiwe ngamafutha omnqumo kanye nesoya.

I-Butterhead

Eyaziwa ngokunambitheka kwayo okubushelelezi, okubhotela, i-butterhead ulethisi inama-kilojoule amancane namafutha, kodwa hhayi inani lokudla okunempilo, kusho uMoskovitz. I-lettuce ye-butterhead enambitha okumnandi ingumthombo omuhle wama-antioxidants kanye ne-phosphorous yokwakha amathambo. Ngenxa yamaqabunga awo aqinile, anenhliziyo, lolu hlobo oluluhlaza olunamaqabunga lwenza isinkwa esihle esikhundleni sokugoqa namasemishi.

Indlela Yokwenza Imifino Yakho Enamaqabunga Ikhanye

Isihluthulelo sokwenza noma yiziphi imifino enamaqabunga kulolu hlu inambitheke kahle? Baphathe (aka flavour bese ubalungiselela) kahle. Nakhu ukuthi kanjani.

Bhanqa Intukuthelo Yabo

Imifino enamahlamvu aqinile, njenge-arugula, endive, radicchio, mizuna, i-watercress, ne-dandelion, engeza ukulunywa okunesibindi ezitsheni. "Isihluthulelo ukuhlanganisa izithako eziqinile futhi ezidambisa ukufutheka kwazo," kusho uJoshua McFadden, umpheki nomnikazi we-Ava Gene's and Cicoria ePortland, Oregon, kanye nombhali Izinkathi Zonyaka Eziyisithupha: Indlela Entsha Enemifino. Yiya ekudleni okunamanothi amnandi, njengeviniga yebhalsamu, noma ukhilimu, njengoshizi. Zama isaladi lika-Caesar-greens elibabayo: "Ukugqoka okunothile, ama-anchovies anosawoti, kanye namanoni eshizi kubhangqana ngokuphelele ngokulunywa kwemifino," kusho uMcFadden. Noma “i-char ishiya epanini eline-saba eningi, isiraphu yase-Italy, noma uviniga oncishisiwe we-balsamic kanye negridi kashizi obukhali.” (Zama ukusebenzisa enye yalezi zishizi ezinomsoco.)

Dlala Nge-Texture

Bhanqa imifino ephekiwe nedlanzana lamaqabunga amasha ukuze udale ibhalansi yokuthambile nokusheshayo. “Ngithanda ukupheka i-kale epanini imizuzu engu-10 bese ngifaka ama-kale aluhlaza ekugcineni, ngiyivumele ipheke kancane kancane, cishe umzuzu noma ngaphezulu,” kusho uMcFadden. "Lokhu kwengeza ukuqina kanye nesiphetho esikhanyayo."

Khuphula uMlilo

I-Kale, i-chard yaseSwitzerland, nemifino ye-beet kanye ne-radish inenhliziyo eyanele ukuthatha izinongo ezithile. Kupheke ngokushesha phezu kokushisa okuphezulu ngegalikhi, ama-chiles, amafutha omnqumo, nejusi kalamula, kusho uMcFadden.

Yidla Izimbambo

Uma ulungiselela imifino ye-chard, kale, ne-beet, ungalahli imicu yesikhungo esijiyile. Zidliwa ngokuphelele futhi zengeza ukumnandi okuhle. “Sika izimbambo emaqabunga, uziqobe. Kupheke kuqala ngamafutha omnqumo, ugaliki, nama-chiles ukuze athambe, bese wengeza amaqabunga,” kusho uMcFadden. (Okuhlobene: AmaSaladi Akulungele Ukudla Kwesidlo Sasemini Sesidlo SeMacro Esanelisayo)

Zenzele Okwakho Imiksi

Yeqa izinto ezihlanganisiwe. Kunalokho, bamba uhlaza olunamaqabunga olugcwele izandla emakethe. Hlanganisa uphinde ufanise ukunambitheka, ukwakheka, nemibala. Isibonelo, hlanganisa i-mesclun nedlanzana lamathambo wepea kanye nohlaza olubabayo njenge-radicchio. Okulandelayo, engeza amakhambi, njenge-basil, i-mint ne-parsley, kanye namanye amaqabunga wesilimo esidliwayo esinamagatsha anamanzi, okuzonikeza isidlo sakho ukunambitheka okusha, okubukhali.

Ungadluli ngokweqile

Konke okudingayo okuluhlaza okunamaqabunga uviniga omncane kanye ne-drizzle yamafutha ukuze ukunambitheka kwamaqabunga kuphume ngempela, kusho uMcFadden. Faka imifino endishini enkulu enendawo eningi yokuyiphonsa. Thela kancane uviniga noma ujusi kalamula ngesandla esisodwa (uMcFadden uthanda uviniga we-Katz), bese uphonsa imifino ngesinye isandla. Ungazinamanzisisi. Iluma iqabunga-kufanele inambithe isha futhi ine-asidi. Isizini ngosawoti kanye nopelepele. Nambitha futhi. Fafaza ngamafutha omnqumo asezintombi ezisezingeni eliphakeme, bese uphonsa ukuze ugqoke kancane. (Uma usaphuthelwa i-ranch yakho ye-ranch, zama enye yalezi zokugqoka ezinempilo esikhundleni salokho.)

Buyekeza kwe-