Cuntadani sahlan oo sahlan ayaa cunsurinimo leh. Waxaad u isticmaali kartaa suugaankan dhadhanka ah sida faafidda, qoyan, buuxinta duub, saxan dhinaca saladh ah ama sida fudud fudud oo toos ah u qaado qaadada! Dhadhanka cawska qoyan ee la qooyay , ayaa la raaciyaa dhammaan boodhadhkooda, tannins, iyo dhadhan qadhafi ah, waa sida farxad leh! Cuntadani way fududahay in la ciyaaro. Tijaabi dhar kala duwan adoo isticmaalaya geedo kale (sage, cilantro, dill), ku dar khudradda (karootada, broccoli, basbaaska), adigoo isticmaalaya nuts kala duwan (badmaa, macadamiya) ama saliid kale oo qabow (avocado, macadamia, sisinta). Haddii aad u baahan tahay inaad isticmaasho xawaashka qalalan, gooyee cabirrada nuska.
Waxa aad u Baahantahay
- 2 koob oo qasac ah, lagu qooyay 1 ilaa 2 saacadood
- 2 qaado oo saliid saytuun leh oo qabow leh
- 1 qaado oo khamiir nafaqo leh
- 2 qaado miro casiir ah ama tufaax cider ah oo tufaax ah
- 2 qaado miro cusub, ama dhadhamin
- 1/4 koob oo dhir cusub, ama dhadhamin
- 2 qaado shinbir cusub, ama dhadhamin
- 1/4 qaado shaaha badda, ama dhadhamin
- 1 qaado qaado
- Nama Shoyu , ama dhadhamin
- 2 ilaa 4 qaado oo biyo ah, ama
- hadhuudh cows ah , haddii loo baahdo
Sida loo sameeyo
- Ku rid dhammaan dhamaan maaddooyinka isku dhafan ee mashiinka cuntada.
- Geedi socodka xawaaraha sare ilaa inta si siman loo siman yahay. Haddii aad u baahan tahay inaad ku darto biyo yar, ku bilaw qaado qaado oo si tartiib tartiib ah u shaqee.
- Ha fadhiisan ilaa 20 daqiiqo ka hor dhadhamin. Dareemku wuxuu kobciyaa maaddooyinka maaddada loo yaqaan 'time' si ay u wada qabtaan. Tani waa marka ugu fiican ee lagu daro xawaash dheeraad ah. Haddii aad ka heleysid dharka aad u dhajisid, waxaad sidoo kale isku dayi kartaa in aad ku darto wax yar oo saliid ah ama nafaqo leh, khudaar qaar (sida broccoli, karootada, ama basbaaska alaabta), ama xitaa qaar ka mid ah nuts haddii aad haysato.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 240 |
| Total Fat | 23 g |
| Fatuurad la ruxay | 2 g |
| Fat | 5 g |
| Kolestarool | 0 mg |
| Sodium | 195 mg |
| Carbohydrateska | 7 g |
| Fiber diirran | 3 g |
| Protein | 5 g |