Cumulada dhulka iyo caymisku waxay u rogaan yogurt cad oo si fudud oo qumman u leh khudradda xilliyeed. Si aad u qurxiso miraha oo dhan iyo adigana iskood u samee inaad sameyso qashinka gaarka ah, laakiin dahab duubista dukaanka laga iibsado waxay u shaqeysaa si fiican. Kareemka dufanka leh ee la doorto ayaa dildilaacaya oo ka dhigaya mid "yoogurtul-y" oo yar oo dhadhan ah "dhadhan" dabiici ah oo dhammaystiran.
Cuntadani waxay dhadhan fiican u tahay taajirrada cagaaran (aka oo ah khudaarta cagaaran) dhammaan noocyada kala duwan - karootada, fennel, celery, radishes, tufaaxa, broccoli, iyo wixii ka baxsan!
Waxa aad u Baahantahay
- 1 qaado shimbireed (miraha oo dhan AMA 1/2 macmacaan dhulka)
- Ikhtiyaari: 1 toon qashin
- 1 koob oo caano fadhi ah (dhumuc, ciriiri, ama qaabka Giriigga *)
- Ikhtiyaari: 2 qaado oo labeen dhanaan ah (ama
- crème fraîche )
- 1/4 qaado oo cusbo ah (badda badheed, oo lagu daray dheecaan badan)
- 1/8 qaado shukumaan (oo lagu daro wax badan oo dhadhan)
Sida loo sameeyo
- Haddii aad isticmaasho abuurka qumman oo dhan, kuleylka yar yar ee kuleylka kuleyliya kuleylka sarreeya. Markaad kululeyso, ku dar qamriga abuurka iyo kariyo, gariirin digsiga ama si joogto ah u walaaqaya, ilaa abuurka qummani ay yihiin kuwo cajiinka ah oo udub ah, illaa 1 daqiiqo. Ku wareeji miraha kululaynta saxan yar ama saxan iyo u diyaari in yar. (Sidoo kale fiiri sida loo toli Kariyo Cumin .)
- Dabiiciga qummaatada oo dhan qabow, diirka iyo fal waxashlaada dhoobada. Haddii aad haysato saxiir xabaal ah oo aad rabto dhadhan qaali ah, sii soco oo isticmaal!
- Ku rid jilci, labeen dhanaan (haddii aad isticmaasho), toonta, xabuubka dhulka (haddii loo isticmaalayo halkii abuur), milix, iyo cayayaanka ku jira baaquli dhexdhexaad ah. Walaaq ku dar.
- Isku xoqin abuurka quraaradaha ee qasacadeysan oo ku dhex jira Booqday Furimaha Dagaalka ee nadiifka ah, oo leh muraayad iyo boodh, ama iyaga oo la jajabiyay hoose ee digsi yar ama culus. Iska ilaali 1/2 qaado shaah ah oo ka mid ah qashinka. Dhadhami oo adi dhammaan cuntooyinka dhadhamiya.
- Dabool oo jajab si aad u oggolaato dhadhanka ugu yaraan 1 saac iyo ilaa 2 maalmood (xusuusnow in dhadhanka toonku uu dhisi doono waqti ka dib, sidaas darteed haddii aad rabto inaad sameyso wax ka badan dhowr saacadood ka hor, waxaa ugu wanaagsan in lagu daro toonta kaliya ka hor adeegaya). Ku wareeji weelasha adeega, qabow ama qabow, khudaarta jarjaran iyo / ama qashinka. Samee jaceylka adoo ku daraya qallajin saliid saynis ah oo dheellitiran oo dheellitiran ama miraha qamriga oo dhan oo kor u kaca.
* Waxaa laga yaabaa in ay tagto iyada oo aan dhihin, laakiin caano fadhi loo isticmaalo qashinkaan waa inay noqdaan kuwo aan caddayn oo aan qallafsaneyn. Caanaha aan dufanka lahayn iyo kuwa dufankoodu hooseeyo way fiicanyihiin, laakiin caano fadar oo dhan ayaa keena dhadhanka ugu macquulsan. Ma rabtaa inaad tagto gawaadhi buuxa? Isku day inaad sameysid caano-fadhiistaha gurigaaga ( hel buuggan ).
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 51 |
| Total Fat | 2 g |
| Fatuurad la ruxay | 1 g |
| Fat | 0 g |
| Kolestarool | 6 mg |
| Sodium | 91 mg |
| Carbohydrateska | 7 g |
| Fiber diirran | 0 g |
| Protein | 2 g |