st.pastureone.com
Serapa sa meroho

Lilemo le tse monate tsa broccoli le li-cauliflower lijana. Ho pheha diresepe

Kofi ke sehlahisoa se tummeng haholo, se sebelisoang hangata ha se pheha, ka monate o monate le o nang le bophelo bo botle.

Ho phaella ho ba makhooa, ba tloaelehileng ho bohle ho tloha bongoaneng, ho na le tse peli tse lekanang le tse monate, 'me ka litsela tse ling, ho na le molemo haholo oa hop subspecies - cauliflower le broccoli.

Li na le thuso e tsotehang hobane li na le li-vithamine tse ngata. Leka ho pheha lijana tse monate ka ho sebelisa meroho 'me ba tla ithorisa ka sebaka tafoleng ea hau.

Rua molemo le ho senya

Mefuta ena e 'meli ea hop e na le li-microelements tse tšoanang.tse kang:

  • divithamini C, B;
  • squirrels;
  • fiber;
  • tšepe;
  • zinki;
  • potasiamo.

Leha ho le joalo, ka broccoli, likarolo tsena li habeli ha li bapisoa le ho cauliflower. Ka hona, ka mohlala, 100 dikgerama tsa broccoli li na le vithamine C e eketsehileng ho mohlolohali ho feta mebala. Joaloka lihlahisoa tsohle, cauliflower le broccoli li na le lipelaelo tse linge lokelang ho nkoa:

  1. Ka ho cauliflower, u lokela ho ba hlokolosi haholoanyane ka ho kula, hammoho le bakuli ba nang le lefu la gout le mala a entestinal (enterocolitis, ho halefa, joalo-joalo) le hopola hore ka tšebeliso ea letsatsi le letsatsi, phello ea qoqotho ea qoqotho e ka khoneha.
  2. Broccoli ha e kgothaletswe hore e je le mathata a nang le di-pancreas, hammoho le gastritis e nang le acidity e phahameng.

Matla a bohlokoa a cauliflower (100 gr):

  • lik'halori - 30 kcal;
  • liprotheine - 2.5 g;
  • mafura - 0,3 g;
  • lik'habohaedreite - 5.4 g.

Bohlokoa ba khanya ea broccoli (100 gr):

  • Lithako tsa khalori - 28 kcal;
  • liprotheine - 3 g;
  • mafura - 0,4 g;
  • lik'habohaedreite - 5,2 g.

Meroho e mecha le e mongobo

Haeba ho khoneha, ho molemo ho sebelisa k'habeche e ncha, haholo haeba e hōlileng e le mong, ntle le tšebeliso ea lik'hemik'hale.

Mabapi le polokelo, khetho e molemo ka ho fetisisa mona ke lekhalo le potlakileng ho boloka lintho tsohle tse molemo tsa sehlahisoa ka hohle kamoo ho ka khonehang. Ho molemo ho pheha mefuta e 'meli ea k'habeche ka har'a pitsa ea enamel.ho thibela ho hlahisa lik'hemik'hale ka tšepe.

E le hore u ithute ho etsa sejo se monate sa cauliflower e nang le serame le broccoli, bala lisebelisoa tsa rona.

Tse 'nè tsa dikgetho tsa ho pheha ka potlako, tse monate le tse phetseng hantle

Ho na le mefuta e mene ea ho pheha:

  1. Ho pheha. Ho etsa sena, fokotsa ho cauliflower kapa broccoli e senyehileng ka metsi a letsoai le ho pheha metsotso e 7, haeba k'habeche e le e hloekileng, le metsotso e 10-15, haeba e batselitsoe (hoo e ka bang broccoli le cauliflower li lokela ho belisoa, e ka fumanoa mona).
  2. Fry. Pre-phehiloeng hop - cauliflower kapa broccoli - e entsoeng ka pane le botoro metsotso e 5. Letsoai le linoko li kenyelletsoa ho latsoa (mokhoa oa ho pata broccoli ka pane, hammoho le lipepe tse ling tsa ho pheha, bala mona).
  3. Tšoaea. O ka tima li-inflorescences tse senyehileng tsa k'habeche ka lero le nang le metsi a mangata le letsoai ka metsotso e ka bang 20 ka mocheso o tlaase. Kamora metsotso e 20, eketsa tranelate e bolila 'me u qete metsotso e meng e 5.
  4. Ho baka. Fokotsa li-inflorescences tse sa hloekisitsoeng le tsa pele ho phehiloeng ka oli ea mohloaare 'me u fafatse li-seasonings tseo u li ratang haholo ka letsoai le ho chesa ka metsotso e 15-20 (kamoo u ka bakang broccoli e le hore e monate le e monate, u ka fumana mona).

Tokiso ea lihlahisoa

Pele o pheha, o lokela ho itokisa hanyenyane sehlahisoa. Tabeng ea hop e hloekileng:

  1. hlakola tlas'a metsi;
  2. hloekisa makhasi;
  3. ka nepo e arotsoe ka inflorescences, e boloka sebopeho sa sona.

Nka pheha eng, lijana tsa lifoto

Nahana ka mekhabiso ea mohato ka mehato bakeng sa ho pheha lijana tse monate le tse phetseng hantle ho tloha mefuteng e 'meli ea hop: cauliflower le broccoli.

Salad e bonolo

Seo u se hlokang:

  • 250 g ho cauliflower le broccoli.
  • Liiee kapa li-eiee tse tala.
  • Mayonnaise - 2-3 tablespoons.
  • Khalase e monate ea mafura a mangata - likhaba tse 2.
  • Motsoako oa li ratang ho li rata (li-paprika, garlic, fatše, litlama tse omisitsoeng, koena, dill, joalo-joalo) - hlahisa kapa ho latsoa.
  • Letsoai le pepere.
Haeba o lakatsa, o ka eketsa radishes salate.

Joang ho pheha:

  1. Beha hop e phehiloeng ka pampiri lithaole, omella, ebe o tšela (hore na broccoli e ngata hakae ho e etsa e le monate le e phetseng hantle, bala mona).
  2. Khaola eiee 'me u romelle k'habeche.
  3. Hona joale o hloka ho etsa moriana bakeng sa khase ea k'habeche, kaha sena re se kopanya mayonnaise, tranelate e bolila le lintho tsohle tsa seasonings, hammoho le letsoai le pepere.
  4. Nako ea salate ka sauce e lokiselitsoeng mme u kopanya hantle.

Salate ea meroho

Lijo:

  • Li-cauliflower tse peli tse nyenyane le broccoli.
  • E 'ngoe ea lihoete tse phehiloeng.
  • Likhaba tse 'maloa tsa oli ea mohloaare (4-5).
  • Khaba ea lero la lemone.
  • Motsoako oa li ratang ka ho fetisisa tsa tlhaho le letsoai - ho latsoa.

Ho pheha:

  1. Khaola likotoana tse bohareng ba meroho e phehiloeng.
  2. A saese e fapaneng ho etsa motsoako: oli ea mohloaare le linoko le konofolo, o ka sebelisa konofolo e pshatlehileng ka holimo-li-clove tse seng kae, u ka nka omisitsoeng.
  3. Kenya spoonful ea lero la lemone ho oli ea oli ea mohloaare le ho kopanya.
  4. Tšela sauce ho meroho le ho kopanya.

Ithute lipepe tse ling bakeng sa cauliflower le salate ea broccoli, hammoho le bona lifoto mona.

Letsoai le meroho

Kofi e entsoeng ka boiled (cauliflower le broccoli) le botoro le litlama.

Bakeng sa bohobe bo bobebe

Lijo:

  • Lihlooho tse peli tse nyenyane tsa broccoli le li-cauliflower.
  • Phakete ea tranelate (200-250 dikgerama).
  • Lihlooho tse 'maloa tsa konofolo.
  • Cheese e thata ka thata - li-handful tse peli.
  • Li-seasonings le letsoai.

Ho pheha:

  1. Tlisetsa pheha ka tranelate le konofolo le linoko tse patisitsoeng ho tsona.
  2. Ka bonolo tšollela hop ka tranelate 'me u phehele khampani eohle bakeng sa metsotso e 2, susumelletsa eona e le hore puree ea hop. Ka lebaka leo, meroho pele o isoa mollong e ka senyeha ha u ntse u kopa.
  3. Ebe o tlosa mollo o kenyang sejana se monate, eketsa chisi ho sona mme o kopanya.

Fried le konofolo

Seo u se hlokang:

  • E nyenyane ea cauliflower le broccoli - phehiloeng.
  • Konofolo e ka beha bonyane hlooho eohle, e tla ba molemo mona.
  • Grated ea lijo ka grater e ntle - e fetang halofo ea khalase.
  • Lipoli tse peli tsa oli, mohloaare kapa meroho.
  • Letsoai, lemela lintho tse kang.

Joang ho pheha:

  1. Fumella konofolo ka skillet e nang le oli ea mohloaare ho fihlela e khubelu.
  2. Beha hop e phehiloeng ka pane ho ea konofolo, e kopanya le ho tima mocheso.
  3. Grease ea ho baka sejana le botoro 'me u behe hop moo, o fafalitsoe ka grated chisi ka hodimo.
  4. Hona joale e sala e le ho chesa maqhubu ana sehong sa preheated ka metsotso e ka bang 10.

Casserole e bonolo

Lijo:

  • Hlooho e nyenyane ea k'habeche ea broccoli le 'mala - pheha esale pele.
  • Mahe a mahlano a likhoho.
  • Cheese e hahiloeng hantle - ho latsoa, ​​ka karolelano beha e le 'ngoe kapa tse peli.
  • Butter bakeng sa foromo ea lubrication.
  • Letsoai - ka bomong ho latsoa.

Ho pheha:

  1. Beha ea lokisetsa hop ka ho baka sejana, habobebe oiled.
  2. Otla mahe ka letsoai ka whisk.
  3. Ka bonolo tšollela lekhasi lena la lehe, le leka ho le koahela kaofela le ho fafatsa chisi. Kapa u ka eketsa chisi metsotso e 5 pele u itokiselitse - ho itšetlehile ka hore na mofuta oa cheese o tsitsitseng ke ofe ho feta kamoo u ratang le ho o latsoa kateng.
  4. Etsa setofo pele ho sefate e le hore u behe sejana sa k'habote ho se se chesitsoeng ebe u se chesa ka metsotso e ka bang 20 mocheso oa likhato tse 180-200.

Re ithaopela ho etsa broccoli le cauliflower casserole ho ea ka recipe ea video:

Moqolo oa pele oa khōlo

Seo u se hlokang:

  • Pili ea broccoli, e phehiloeng 'me e arotsoe ka li-inflorescences kapa e khethiloe hantle.
  • 200 dikgerama tsa cauliflower - phehiloeng.
  • Likarolo tse 'nè tsa mahe a kana.
  • Spoons phofo e meraro ea tafole e phahameng ka ho fetisisa.
  • Ho latsoa letsoai.
  • Oli leha e le efe ea lubrication.
  • Boiled khōlet fillet - 300-350 gr.
  • Spoon tse tšeletseng mayonnaise.

Joang ho pheha:

  1. Broccoli fusion blender.
  2. A otla mahe ka whisk, a fa letsoai le phofo butle-butle, a hlohlelletsa hantle le ho li otla.
    Ha phofo eohle e kena-kenana, e ne e le nako ea ho eketsa puree ea broccoli le ho tsosa ntho e 'ngoe le e' ngoe ka ho feletseng ka whisk hape.
  3. Ha u e-na le boima bo ts'oanang, o bo tšela ka ho hlahisa kapa ka mokhoa leha e le ofe o loketseng oa ho baka, pele u beha ka tlaase le marako ka pampiri ea ho baka 'me u hatake pampiri ka oli. Ho molemo ho nka foromo e khōloanyane, ho tloha ha u behile boima ba mahe a k'habeche, u lokela ho ela hloko ka hloko hore bophara ba lera ha boa feta 2 cm, e le hore ntho e 'ngoe le e' ngoe e behoe 'me moqolo o se o tletse haholo.
  4. Romela boima ho chesa ka ontong ka metsotso e 25 ka likhato tse 180.
  5. Ho sa le joalo, khaola khoho ka khase 'me ue tšabe, ka ho khetheha u e-na le blender, ho finyella boemo bo hloekileng. Tse nyane - li molemo.
  6. Beha mayonnaise ka seseleteng sa mashed le kopanya e le hore ntho e 'ngoe le e' ngoe e kolobetsoe.
  7. Ho sa le joalo, hlama ea k'habeche ka ontong e phehiloe, e lokela ho tlosoa, 'me, ka mor'a hore e pholile hanyenyane, e behe khoho e loketseng ho eona ebe e e qeta.
  8. Moqolo o hlahisoang ka mofuthu o kenngoa ka sehatsetsing ka lihora tse tharo, ho seng joalo, ka morao o ka khaoloa likarolo.
  9. Eketsa koliflower e phehiloeng ho moqolo o phethiloeng.

Salmon roll

E lokiselitsoe ka mokhoa o ts'oanelang le risepe e fetileng e nang le phapang e le 'ngoe feela ea lero la tranelate le letsoai le letsoai le letsoai le sebelisetsoang ho tlatsa.

Ka la bobeli

Lijo:

  • Hlooho e le 'ngoe ea li-cauliflower e mahareng le ea broccoli - pheha.
  • Morello o monate - 2-3 tablespoons.
  • Butter - 1 tablespoon.
  • Cheese - 200 gr.
  • Letsoai, linoko - ho latsoa.

Ho pheha:

  1. Ho chesa oli ka pane, eketsa linoko 'me u kenyetse tranelate e bolila.
  2. Kopanya ntho e 'ngoe le e' ngoe, eketsa cheese e entsoeng ka khabeloa ho tranelate e bolila le linoko.
  3. Beha mefuta e 'meli ea k'habeche sejaneng sa ho baka, tšela motsoako oa pan' me u chese ka likhato tse 180 ka metsotso e ka bang 20.

Ka ontong le tranelate

Lijo:

  • Broccoli - 400 gr.
  • Holiliflower - 400 gr.
  • Cream - halofo ea litha e le nngwe.
  • Thaba - 1 tablespoon.
  • Cheese - 150 gr.
  • Butter - 50 gr.
  • Lijo tse monate, letsoai - ho latsoa le tekanyo ea salinity ea cheese.

Ho pheha:

  1. Beha hop e phehiloeng ka mefuta e 'meli ka sejana sa ho baka.
  2. E qhibiliha botoro ka lero le monate, 'me u phaelle phofo moo, ue chese ka metsotso e 5.
  3. Ebe u tšela tranelate 'me u kenye chisi ea grated.
  4. Sethaleng se latelang ke linoko. Khothalletsa ho fihlela cheese eohle e qhibiliha.
  5. Tšela sauce ea hop, e emetseng mapheo bakeng sa ho baka, 'me u behe botle bona bohle ka ontong ka likhato tse 180 metsotso e 20.
  6. Ka mor'a hore u khaotse, u se ke ua tlosa hang-hang, ebe u qeta metsotso e 15. Ka mor'a moo sejana se tla ba se hlokolosi.

Sopho pele

Lijo:

  • Koliflower le broccoli, li senyehile ka inflorescences - 200 gr.
  • Itokisitse moro - 3 a etsang dilitara tse.
  • Meroho e khethiloeng - lihoete, litapole.
  • Anyezi - sekoahelo se le seng.
  • Lierekisi tse tala - nkho e le 1.
  • Letsoai, linoko - ho latsoa.
Ho etsa sopho e ngata haholoanyane, u ka eketsa mofuta oa lijo-thollo, ntho e ntle ka ho fetisisa ke raese.

Ho pheha:

  1. Eketsa meroho feela ntle le hop ho pheha moro, pheha ka metsotso e 15 ka mocheso o mofuthu.
  2. Romela e tšoanang hop inflorescences moo.
  3. Emela ho pheha le ho tšela lierekisi tse tala.
  4. Pheha ka mor'a ho pheha bakeng sa metsotso e meng e 10.

Re ithaopela ho lokisetsa phetolelo e 'ngoe ea sejana sa pele sa broccoli le cauliflower:

Sopho ea Khoho

Lijo:

  • Broccoli le cauliflower - halofo ea kilo ea e 'ngoe le e' ngoe.
  • Anyezi - sekoahelo se le seng.
  • Chicken moro - 1.5-2 a etsang dilitara tse.
  • Cream - 100 di ml.
  • Konofolo - 3-5 cloves.
  • Letsoai, pepere - ho latsoa.

Ho pheha:

  1. A cauldron Fry onion le konofolo, eketsa broccoli.
  2. Letsoai, pepere le ho omisa ka mocheso o tlaase.
  3. Tšela moro oa hau ka lebokoseng mme u tlise ho pheha ntle le ho eketsa mocheso.
  4. Tlosa mocheso, purase e kopane le ho chesoa hape.
  5. Noa tranelate ka pane e monate le ho e tšela ka sopho, kopanya.

Sheba lipepe tse ling bakeng sa sopho e entsoeng ka broccoli le sa cauliflower mona.

Lijo tsa lijo, Lenten le Vegetarian

Ka kefir

Noa k'habeche e phehiloeng ka kefir e se nang mafura ka metsotso e 20, ebe u eketsa chisi ea grated.

Casserole ea meroho

Tšela hop e phehiloeng holim 'a oli ea mohloaare e nang le li-seasonings' me u phehe ka nako e ka bang halofo ea hora.

Joang ho pheha monate broccoli le cauliflower casseroles ka ontong, re boletse sehloohong sena.

Le liapole tse khubelu

Lijo:

  • Mefuta ka bobeli ea hop 200 gr - pheha.
  • E 'ngoe ea apole e khubelu, apole e lokela ho ba monate.
  • Oli ea mohloaare - likhaba tse peli tsa tablespoons.
  • Garlic - 1 e nyenyane clove.
  • Mahe a linotši - 1 tsp.
  • Lijoana tse ngata tsa almonde.

Ho pheha:

  1. Oli ea mohloaare e tšela lero la lemone, eketsa mahe a linotsi le konofolo. Hlohlelletsa. Kenya likhaba tse peli tsa metsi a belang.
  2. Hlatsoa liapole e le hore likotoana li lumellane ka boholo le k'habeche, eketsa meroho le linate tsa almonde tse khethiloeng.
  3. Nako ka oli ea mohloaare le mahe a linotši.
Ho phaella litapisetsong tse ka holimo, ho na le monyetla oa hore feela u kenye broccoli e phehiloeng ho sejana leha e le sefe se teng, ebang ke meroho e meng, nama, likhoho, kapa tlhapi.

Ho ithuta mokhoa oa ho etsa broccoli e monate le e phetseng hantle lehlakoreng la sejana, bala mona.

Mofuthu o motle oa bophelo bo botle - phala ea buckwheat e nang le broccoli. A salate k'habebe lijana ka khabisitsoeng ka linate: walnuts, kedare, lialmonde.

Hangata hoa khoneha ho kopana le lihlahisoa tseo mefuta e mengata ea lijo tse monate li tla lokisetsoa. Ha u kopanya monahano oo, o ka leka ka ho lekaneng ka lisebelisoa tsena tse peli 'me u netefatse hore sejana seo se tla ba se setle haholo, nako le nako ha ho e-na le ntho e ncha.

Lihloohong Tse Thahasellisang