In yar oo toon ah iyo liin macaan - oo leh fara badan oo cusub oo jilicsan oo caleenta ah oo gawaarida u gashanaayo dhadhan fiican oo salad salad ah oo caafimaad leh. Waa wax aad u fudud oo macaan leh oo laga yaabo in aad si fiican u aragto sababta qofna ugu iibsan karo nalalka dhalada ka hor.
Sida quruxsan sida dharka madoow dharka saliida ah ee saladhka, waa inaad ogaataa in ay si siman u shaqeyneyso sida qallajinta khudaarta cusub sida karootada, celery, fennel, iyo radishes. Ama u isticmaal sida suugo oo u daadi on la jarjaray qajaarka qabow ama kohlrabi cufan. Waxa kale oo ay u shaqaysaa sida maraqa kalluunka qabow (salmon gaar ahaan) ama dhar salad digaag ah.
Waxa aad u Baahantahay
- 1/2 koob oo caano fadhi (oo dhan, cad, oo aan la qallajin)
- 1 ilaa 2 qaado shiilan liin
- 1 toon qashin (ama yar yar)
- 1/4 koob oo caleemo ah
- Saliidda badda
- Basbaaska madow (dhulka cusub)
Sida loo sameeyo
- Ku rid shimbirta ku jirta weel yar ama mid dhexdhexaad ah oo dabool leh. Ku dar liin macaan. Haddii aad isticmaasho baaquli, iyaga oo wadajir ah; haddii aad isticmaasho weel, ku xir daboolka oo si fiican u rux.
- Peel toon ah (ama khudradda). Isticmaal cadaadis toon si aad u burburiso ama, si ka sii fiican, u jajabiso dhinaca mindhicirka weyn, ka dibna isticmaal mindi si aad u jajabiso toonta la jajabiyey ee looxiiji. Isku dar toonta isku dar ah.
- Ku dhaji caleemaha caleenta qoryaha, iyaga oo ku dhejinaya midba midka kale. Isku dheji dhererka guntan dhejisan. Isticmaal mindi fiiqan si aad u gooyso xirmooyinka. Isticmaal farahaaga si aad ugu nadiifisid maqnaanshaha ka soo gooyay faroodhiyada. Waxaad ku ridi kartaa buqashooyinkan cusub dharka muraayada-ama, ama iyaga u googo badan oo ka mid ah fal waxashnimo leh oo loo yaqaan 'mince' ah. Iska ilaali dharka.
- Ku dar milix iyo basbaas ay u dhadhamiyaan.
- Ku dar liin dheeri si aad u dhajisid dhaymada dhadhanka, haddii aad jeceshahay. Wax walba oo dhan siiya karis ugu dambeyn si aad u gasho wax walba.
Ku dhaji dhayada isla markiiba salad cusub oo salad ah ama sida saliida loogu talagalay. Ama, u sii diyaarso oo kaydi, daboolay oo qabow, ilaa saddex maalmood.
* Waxaad si kalsooni leh u jeceshahay caano fadhi-macaan oo aan macaan lahayn-wax kasta oo kale ayaa si fudud u burburin doona wax kasta. Waxa muhiim ah in la ogaado in dharka ugu dambeeya uu noqon doono mid tayo badan, shimbiraha, iyo adkaynta haddii aad isticmaashid caano fadar oo dhan, cuntadu wuxuu u shaqeeyaa si fiican oo leh caano fadar ama dufan aan dufan lahayn, haddii taasi waa waxa aad haysato ama aad door bidayso. Haddii aad dooratid doorashooyin dufan yar ama aan lahayn dufan, ogow in dhaymada ay u badantahay inay kala soocdo haddii aad haysato. Si fudud u jajab ama u rux.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 140 |
| Total Fat | 2 g |
| Fatuurad la ruxay | 1 g |
| Fat | 1 g |
| Kolestarool | 8 mg |
| Sodium | 189 mg |
| Carbohydrateska | 26 g |
| Fiber diirran | 2 g |
| Protein | 6 g |