Gluten waxaa inta badan lagu daraa maraqa ganacsiga iyo kaydka. Samaynta kareemka khudradda digaaga ah ayaa si sahlan u dhaqsa badan. Geedka Amaranth wuxuu u shaqeeyaa si qurux badan adigoo u adkeynaya kareemka gluten la'aanta ah. Waxay bixisaa labeen shahwo iyo dhadhan khafiif ah iyadoon laga badinin dhadhanka cusub ee dhadhanka. Halkaan waxaa ku jira 5 sonkorta aan lahayn gluten-free ee cuntada laga sameeyo maraqa cagaaran, laakiin waxaad xor u tahay inaad ku darto beerta aad jeceshahay, khudradda cusub ee beerta, xawaashka, iyo goosashada.
Waxa aad u Baahantahay
- 31/2 koob oo maraq digaag ah (gluten free)
- 3 qaado oo sabdo ah (OR saliid saytuun)
- 3 qaado oo bur ah amaranth
- 1 toon qashin (qasacad, cusub)
- 2 qaado oo cusbo ah (ama dhadhamiso)
- 1 qaado qaado budo basal (gluten free, ama dhadhamin, ma cusbo basasha)
- 1 1 koob oo kala badh (badal caano badi, caano qumbaha cagaaran ayaa si fiican u shaqeeya)
- 3 koob oo khudrad ah (cusub)
- Si dhadhanka: basbaaska cad (dillaac)
- Guntada: Qabriirada "gluten crackers" (guriga)
Sida loo sameeyo
- Khudradda cusub ee khudradda ka samee ilaa hareeraha, laakiin aan la karinin. Qaado.
- Dheriga kaydka waaweyn, kuleyl dhexdhexaad ah, dhalo baraf ama saliid saytuun ah, saliida amaranth si ay u sameeyaan jinka.
- Ku dar toonta la kariyey oo sii wad ilaa qiyaastii ilaa hal daqiiqo illaa iyo bubbly iyo toonta si khafiif ah loo kariyey.
- Si tartiib ah ugu darso maraq digaag ah oo digaag ah oo digaag ah si joogto ah ugu sii daa. Qaado ilaa inta isku dhafan tahay mid fudud oo kareem ah.
- Ku dar khudradda, kareemka, iyo qandhada iyo walaaq ilaa inta siman.
- Qabow. Isku dar isku dhafka sheyga iyo geedi socodka dhowr jeer ilaa inta khudaarta la shiiday.
Si diirran u qabow ama qabow oo qaboojiso.
Shan Kiimiko Cusub oo Cunto Khudradda Cagaaran -
Ku dar xawaashka ka dib markaad ku darto cabitaanada salbada maraqyada.
- Cream Fresh oo ah dhir macaan - Kumbir udhig ilaa ilaa hindise. Ku dar ½ qaado shaah yar iyo 1 qaado oo casiir ah oo la jarjaray.
- Cream Fresh Broccoli Soup- Broccoli uumi ilaa laga bilaabo hindisada. Ku dar 1 qaado oo cusub cusub AMA 2 qaado oo shaahaaga qallalan.
- Cream Fresh ee Portobello Soup- Chop- mushqul iyo suugo 1 qaado oo saliid ah ama saliid saytuun ah ilaa hindisada. Ku dar ½ qaado shaah yar ama xajin iyo 1 qaado oo shinbir qallalan ah.
- Cream Fresh oo ah Shukulaatada Baradhada - Karkari diiray, baradho la kariyey ilaa laga mamnuucay , laakiin aan la karinin. Sauté ½ koob digirta la jarjaray oo la jarjaray 1 qaado oo subag ah. Ka jar hal xarig oo hilib doofaar la kariyey. Ku dar 1 qaado shaah cusub ama ½ qaado shaah qalajin.
- Cream Fresh of Tomato Soup- yaanyada Peel, garoo iyo ka saar abuur. Ku dar 1 qaado oo cusbo ah oo cusub oo basbaas leh ama basil ama 1 qaado oo basil qallalan, ½ qaado shiidan macmacaan cusbo ah AMA ¼ qaado shaah qallalan qallalan.
Talo: Marka aad iibsaneyso digaaga diyaarka ah si taxadar leh u akhri calaamadaha - hubso inaad iibsanayso alaabta bilaashka ah ee gluten.
Xasuusin: Marwalba hubi in meelahaaga shaqada, maacuunta, weelasha iyo alaabtu ay ka madax banaan yihiin gluten. Had iyo jeer akhri summarrada alaabta. Warshaduhu waxay beddeli karaan habka wax soo saarka iyaga oo aan ogaysiis lahayn. Marka aad shaki qabtid, ha iibsan ama ha isticmaalin alaab ka hor intaadan la xiriirin soo saaraha si loo xaqiijiyo in badeecada ay ka madax banaan tahay gluten.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 210 |
| Total Fat | 16 g |
| Fatuurad la ruxay | 10 g |
| Fat | 4 g |
| Kolestarool | 0 mg |
| Sodium | 980 mg |
| Carbohydrateska | 14 g |
| Fiber diirran | 3 g |
| Protein | 5 g |