I-Healthy Potato Salad Recipes elahla iMayo

-Delile

• Buyekeza kwe-

Ah, isaladi yamazambane. Kumelwe ube nakho ku-barbecue yasehlobo, kepha izindlela eziningi zendabuko azikho cha ekudleni kwakho. Kungani? Ngoba ziqukethe ama-gobs we-mayo-angaqumba ama-calories namafutha ngokushesha. (I-FYI, inkomishi eyodwa ye-mayo ejwayelekile inama-khalori ayi-1,496, amagremu ayi-165 wamafutha, namagremu angama-26 omthambo ugcwala amafutha agcwele!)

Kodwa akudingeki ukuthi ugweme lesi sidlo esiphundu - sebenzisa lawa macebiso ukuze usize ukwakha isaladi yamazambane enempilo futhi enambitheka kakhulu. (Ngenkathi ukuwo, shaya enye yalezi zinhlayiya eziyishumi ezinempilo nezinambitheka ezibeka uColeslaw ehlazweni.)

Amazambane: Ukwenza isaladi yamazambane, udinga isithako esiyinhloko-amazambane. Kunezinhlobo eziningi ongazisebenzisa, kufaka phakathi i-russet yendabuko noma igolide laseYukon, amazambane abomvu obomvu, noma ansomi. Ungaphinde uhambe ngendlela emnandi ngokusebenzisa ubhatata. Ukuze upakishe ifayibha eyengeziwe, shiya isikhumba ku-ngaphandle kwegolide leYukon (isikhumba singaba nzima, ngakho-ke kungcono ukusikhipha kusengaphambili).

Amazambane yi-veggie enesitashi, okusho ukuthi ahlinzeka ngama-calories amaningi ngaphezu kweminye imifino engeyona yesitashi (njenge-broccoli ne-cauliflower). Uma ufuna ukusika ama-calories bese ufaka ukunambitheka ngasikhathi sinye, ungashintsha ingxenye yamazambane ngemifino ephansi yekhalori efana ne-parsnips noma ukholifulawa.

Izengezo: Uma uhlanganisa isaladi yakho yamazambane ngemifino enemibala, awudingi amazambane amaningi. Amasaladi wendabuko amazambane abiza ubhontshisi obuluhlaza nophizi, kepha ungangeza noma yini oyithandayo noma leyo esesikhathini njengama-radishes, izaqathe, upelepele obomvu noma ophuzi wensimbi, ne-broccoli. Amakhambi amasha angaphinda akhiphe ukunambitheka nombala, futhi aqukethe idlanzana lamavithamini namaminerali. Uma ukhetha ukufaka isithako esinekhalori eliphezulu, njengebhekoni noshizi, kulungile futhi, kodwa gcina izingxenye zincane kakhulu. Izithako ezinamafutha aphezulu zingaboleka ithani lokunambitheka, ngakho-ke udinga kuphela inani elincane kakhulu.

Ukugqoka: Ukugqoka okususelwa kuMayo kujwayelekile kumasaladi wendabuko amazambane. Izindlela zokupheka eziningi zibiza inqwaba ye-mayo (njengenkomishi eyodwa) eminza ukunambitheka okumnandi kwemifino emisha. Into yokuqala ongayenza ukuze unciphise ama-calories? Yehlisa inani lokugqoka ngesigamu. Ngemuva kwalokho, shwabanisa amakhalori ngokusebenzisa i-50: 50 combo ye-non-fat plain yogurt yogurt ne-mayo elula. Ukugqoka okususelwa kuMayo akuyona inketho yakho kuphela, noma kunjalo. Ungasebenzisa i-vinaigrette yebhalsamu, i-pesto sauce, i-tahini, noma ukugqoka okuphefumulelwe kwe-Asia ukunambitha isaladi lakho lamazambane. Ama-Vinaigrette, ikakhulukazi, anama-calories ambalwa kunokugqokwa kwe-creamier. Lapho ugqoka isaladi lakho, khomba izipuni ezimbili ngokudla ngakunye. (Zama enye yalezi 10 Zokuzenzela Isaladi Zokugqoka Indlela Engcono Kakhulu Kunesitolo Esithengiwe Esitolo.)

Amaresiphi Ongawazama: Nazi izindlela zokupheka ezinhlanu ukuze uqale. Lapho usuthole i-hang of it, ungaqala ukuzakhela ngendlela othanda ngayo.

Isaladi le-Apple Potato eligazingiwe

Le saladi yamazambane isebenzisa ubhatata nokuthinta i-feta ukwengeza ukunambitheka. Igqoke i-vinaigrette elula egqoka, kodwa ayiminzi, isaladi.

Isaladi Yamazambane YesiGreki

Isaladi Yamazambane Amnandi

Isaladi Yamazambane Afudumele ne-Bacon ne-Sauce Sauce

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