Baradhada ilma-galeenka ah ee boodhka ah waxay u samaysaa saxan xabbadeysan si ay u noqoto mid aan tiro lahayn. Marka la diyaariyo maaddooyinka dabiiciga ah oo dhan iyo caleemo cusub, khudradda caansan, caafimaad leh, iyo saxan fudud ayaa kor u qaadi kara koorsada ugu muhiimsan.
Cuntadani waxay ku haboon tahay caanaha bilaashka ah, ukunta bilaashka ah, vegan, iyo sidoo kale cuntooyinka aan lahayn gluten-free iyo qamadiga. Ku dar caleemo cusub iyo dhir udgoon, qudaar caano ah, ama xabbad jilci qallalan oo baradho ah si aad ugu darto taabashadaada shakhsi ahaaneed ee ku taala iskudhafkan, ama isticmaal adeegyadan hoos ku xusan.
Beddelka Qaybaha iyo Kaqabadaha Kookeynta
- Wixii dhadhan dheeraad ah "dhadhanka", waxay dhalaalaysaa subagga soya margarine oo aan u isticmaalin saliidda saytuunka.
- Meesha ay ka mid yihiin burka iyo oregano, waxay boobaan barandhada oo la jarjarey oo la jarjarey. Ku darso labeen dhanaan caano ah .
- Ka hor inta aan la dubin, ku dar khudradda kale ee xididka ah. Karootada iyo basasha lakabka ah waxay ku daraan waxyaabo dhadhan leh oo baradho la dubay.
- Toss vegan vegan qashinka ama hilibka doofaarka la jarjaray, ama la jarjaray doofaarka doofaarka oo la jarjaray baradho ka hor.
- Ku dar dhammaystir sheeko ah adiga oo ku daraya cantoobada saliidda qallalan ee saliid-qallalan iyo saliidda tayada wanaagsan leh barafka qiyaastii kala badh iyada oo la mariyo qiiq.
- Samee salad baradho la dubay: Barandhada la dubay iyo barbaro la Vegan Pesto .
- Inta lagu jiro bilaha dayrta, ku dar canjeerada cagaarka barafka ah ee isku dhafan. (Ku dar hal qaado qaado ama wax ka badan oo saliid saynis ah si aad u hubiso in wax walba la daboolay.)
- Marka barandhadu ay ku dhow yihiin jilicsan, broccoli-ga , kale, ama cagaarka kale kadibna ku boodi kartaa barandhada ka hor intaadan u adeegin.
- Ka hor inta aanad u adeegin, ku rushee adigoo isticmaala caanaha bilaashka ah ee Parmesan ama caanaha nafaqada.
- Wixii saxan midabo badan, isticmaal baradhada cas ee cunuga yar iyo cunuga yar ee ukun dahab ah Yukon
Haddii aadan haysan saxan dubista oo ah cabbirka saxda ah, waxaad dareemeysaa inaad bilaash tahay inaad barafka ku shubtid xaashida dubista kadibna u wareeji barandhada si aad u adeegto ka hor intaadan u adeegin.
Ka fekereyso waxa la adeegsanayo baradho cunug? Iskuday maraqa maqaarka iyo cunaha, digirta caano la'aan , hilibka iyo hilibka digaaga, macmacaanka kalluunka, iyo vegan barafka loogu talagalay bilawga.
** Iska hubi inaad akhrido dhammaan calaamadaha nafaqada si taxadar leh si aad u hubiso in aysan jirin waxyaabo cayriin ah oo la qarsado (ama gluten, ukun, ama siriyaal, haddii ay kuwaan adiga kugu khuseeyaan).
Waxa aad u Baahantahay
- 2 rodol oo baradhada dahabka Yukon, si fiican u xaaq
- 1 toon qashin, diiray (laakiin aan la jarjarin, ka bixi fasaxyo)
- 2 qaado oo tayo wanaagsan leh oo saliid dahabi ah oo dheellitiran
- 1/4 koob oo caleemo qoyan oo cusub
- 1 qaado oo qallalan qallalan
- Saliid badda ah oo aan loo dhigin iyo basbaaska dhulka madow
Sida loo sameeyo
- Foorno ilaa 450F.
- In baaquli isku dhafan dhexdhexaad ah, rogrogaa baradho, toon, saliida saytuunka, caleemaha rosemary cusub iyo qalajiyey oregano wada. Ku wareeji weelka dubista wax yar oo ku filan oo ku haboon barandhada lakabka hal mar, iyo xilligana si deeqsinimo leh oo leh milix aan baaxad lahayn iyo basbaaska dhulka madow.
- Saar saxan, qaawan, rafiiq dhexe ee foornada preheated iyo dubi ilaa iyo hufan dahab-brown, oo ku saabsan 20 daqiiqo. U adeegso kulul.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 246 |
| Total Fat | 8 g |
| Fatuurad la ruxay | 1 g |
| Fat | 5 g |
| Kolestarool | 0 mg |
| Sodium | 97 mg |
| Carbohydrateska | 42 g |
| Fiber diirran | 6 g |
| Protein | 5 g |