Joang ho pheha ka nepo le ka potlako ho cauliflower? Lisebelisoa tse bonolo tsa lijana tse monate le lifoto

Koliflower ke ntlo ea polokelo ea sebele ea livithamini tse molemo, e leng godsend bakeng sa 'mele o phetseng hantle. Ha e le hantle, ha ho motho e mong le e mong ea e ratang, kahoo ho hlokahala hore u tsebe ho lokisetsa lijana ka mokhoa ona, e le hore bohle ba ka rata ho latsoa, ​​'me ho pheha ho nka nako e lekaneng kamoo ho khonehang.

Melemo ea meroho ena ke ho feto-fetoha ha eona! Haeba e pheha hantle, joale sejana se tla ipiletsa ho bana ba babeli le batho ba baholo. Ho phaella moo, ka cauliflower u ka hlaha le ba bangata ba monate pele lithuto, lehlakoreng lijana le appetizers. 'Me taba ea hore ka ho cauliflower boholo bo bongata ba livithamine e etsa hore e be moeti ea ka sehloohong tafoleng ka' ngoe.

Boleng ba sehlahisoa

Meroho e jeoang ke batho - lijo tse hlokahalang. Li fetoha phepo e nepahetseng, lijo tse jang, li fana ka livithamine le fiber bakeng sa 'mele. Ha ho pelaelo hore khauta-rao ke mohloli oa lintho tse ngata tse molemo. 100 dikgerama tsa meroho ena li na le li-kilocalories tse 30. Ntle le liprotheine, mafura le lik'habohaedreite ka cauliflower li na le li-vithamine tse ngata tse ngata tse jang 'mele oa motho.

• Hop e na le phosphorus, e matlafatsang masapo le ho ntlafatsa metabolism.
• Magnesium, e thusang ho matlafatsa tsamaiso ea methapo, e thibela ponahalo ea majoe a liphio le normalizes khatello ea mali.
• Selenium, e khothalletsa moriri le ho hōla ha lipekere 'me e ntlafatsa tšoaetso.
• Koporo le tšepe, tse ntlafatsang haholo boleng ba mali. Calcium le zinki, ho matlafatsa masapo le mesifa ea mesifa.
• Sodium, e bolokang metsi a lekanngoe 'meleng le manganese, e leng ho fokotsa kotsi ea ho itšoara hantle.

Lihlahisoa tsa lijo li hloekisa 'mele, li thusa ho loantša botenya le ho tsosolosa microflora ea pampiri ea mala. Empa ka nako e ts'oanang, ho sa tsotellehe melemo e mengata, Maemong a mang, ho cauliflower ho ka senya 'mele oa motho..

Meroho ena e hanyetsanoa haholo ho ba nang le mafu a kang gout, maemong a phahameng a uric acid, lefu la qoqotho, lefu la liphio, le tloaelo ea ho kula, khatello ea kelello, mafu a liphio le kamora ho buuoa ka sefuba le mpa.

Ho pheha diresepe ka mehato le litšoantšo

Ka mefuta e sa tšoaneng ea mocheso oa kolifala Le meroho ena o ka etsa phapang e kholo ea lijana tse fapaneng.. Lijana tse joalo li phethahetse bakeng sa lijo tsa 'mele, ho leka ho theola' mele, ho itima lijo le ho ja lijo tse phetseng hantle (ho na le melaetsa e eketsehileng mabapi le lipepe tsa lijo tse tsoang hop e ka fumanoa mona). A re ke re shebeng li-diresepe tse 'maloa tse nang le setšoantšo, kamoo e bonolo le e monate ho pheha li-cauliflower lijana, tse ka etsoang ho eona ka potlako.

Sopho

Kakaretso ena e phethahetse ho ba itima lijo, hammoho le ba limela.

Sopho e tsoa ho "meroho" ea limela ho latela mokhoa ona o tla ba monate haholo.

Lisebelisoa tse latelang li tla hlokahala bakeng sa ho pheha:

• Koliflower (sekhahla se le seng).
• Litapole (likarolo tse 2-4).
• Lihoete (sekhechana se le seng).
• Anyezi ea bulb (likotoana tse peli).
• Semela ea makotikoting (sephutheloana se le seng sa 200-250 gr), se ka nkeloa sebaka ke lierekisi tse kenngoeng ka makotikoting.
• Oli ea meroho (50 g).
• Letsoai ho latsoa.
• Meroho le linoko ho latsoa.

Ho pheha:

1. Pele u lokela ho pepa, ho hlatsoa le ho pheha litapole.
2. E lahlela ka lilithara tse 2,5 tsa metsi a belang.
3. Ha a ntse a pheha litapole, peel le ho hlatsoa lieiee le lihoete, joale grate lihoete ka mahoashe grater.
4. Fry eiee le lihoete: lahlela metsoako ka halefile frying pan le oli ea meroho le Fry, susumetsang maikutlo, ka metsotso e 5.
5. Hlatsoa 'me u arole k'habeche hore e kenelle ka inflorescences.
6. Ha litapole li se li itokiselitse, kopanya poone, inflorescences le ho chesa ka sekotlolo sa letsoho, eketsa letsoai, eketsa linoko 'me u ee ho simmer metsotso e 5.
7. Ka mor'a ho pheha, tlohela sopho e noa ka metsotso e 5-10 'me e sebetse ka tranelate e bolila le meroho.

Ithute ho eketsehileng ka diresepe bakeng sa linoelo tsa cauliflower mona.

Re fana ka ho pheha cauliflower sopho e ho ea ka video video risepe:

Salate

Ntho e ikhethang ea lijo tse kang salate ke hore metsoako ha e hloke phekolo e khethehileng ea mocheso, ho lekane feela ho sila meroho ka tsela e itseng. Bakeng sa ho lokisetsa ea tlaase-khalori ho cauliflower salate tla ba Lintlha tse latelang li hlokahala:

• 400 dikgerama tsa cauliflower.
• Litamati tsa Cherate (likotoana tse 6-8).
• Cucumber (likotoana tse 2).
• Pepere sa Bulgaria (sekhahla se le seng).
• 1 clove garlic.
• Lekala la li-parsley.
• 1-2 tbsp. likhaba tsa lero la lemone.
• 3-4 Art. likhaba tsa oli ea mohloaare.
• Letsoai ho latsoa.

Ho pheha:

1. Likomkomere le pepere li khaotsoe ka li-cubes (pepere e nang le peo e ntseng e hlakoloa pele), khaola litamati kahare.
2. Koliflower e tlameha ho hlatsuoa, e arotsoe ka florets le e sithabelitsoeng ka blender ho lumellana le li-crumbs tse nyenyane.
3. Ka mor'a moo, kenya metsoako eohle ka sekotlolo sa salate, kopanya 'me u lumelle salate hore e fepe metsotso e 10.
4. Lesebelisoa le bonolo la vithamine le lokile.

Salade ena e tla tlisa melemo e mengata 'meleng ebe e tlatsa li-vithamine.

Ho pheha saladi tse sa tšoaneng tsa likhahla ho ka fumanoa joang mona.

Re u fa hore u lokise salate ea cauliflower ho ea ka video ea risepe:

Sopho ea Cream

Bakeng sa bao e seng balateli ba litloaelo tsa setso, sopho e entsoeng ka tranelate ke tsela e babatsehang ea ho tsoa. Ka potlako ha u pheha, sopho ena e monate ebile e phetse hantle.

Bakeng sa lijana li tla hloka:

• 300 dikgerama tsa cauliflower.
• Boholo ba litapole ba litapole (likotoana tse 4).
• Liiee tse lekaneng tse peli (likotoana tse 2).
• A clove ea konofolo.
• Fresh parsley (li-sprigs tse 5-6).
• 200 di ml ea tranelate.
• 1 tbsp. khaba ea botoro.
• Bay leaves (lekhasi le le leng).
• Letsoai le pepere ho latsoa.
• Hoo e ka bang khalase ea metsi.

Ho pheha:

1. Ts'oailoeng litapole ho khaola ka likotoana tse nyenyane, eiee ka hare ho mehele, k'habeche e arotsoe ka florets, 'me parsley e arohane le mahlaka, e hlajoe konofolo le ho khaola.
2. Hlatsoa parsley hammoho le konofolo, chesa botoro ka sekotlaneng ebe o etsa hore eiee e be e hlakileng (mocheso o mofuthu), ebe letsoai le pepere.
3. Eketsa litapole ho pan 'me u kenye metsi ka mor'a metsotso e 2 mme u tlise ho pheha.
4. Ka mor'a ho eketsa lekhasi la laurel le ho omisa metsotso e 10.
5. Lekhasi la Bay le hloekile 'me le tšollele tranelate, ka nako e le' ngoe le tranelate eketsa k'habeche 'me, ntle le ho lumella ho pheha, pheha bakeng sa metsotso e 10-15 (ho fihlela hop e loketse).
6. Ka mor'a ho pheha, kopanya sopho e entsoeng ka blender ho fihlela litapole tse mashed.
7. Fafatsa le parsley e tšetsoeng le konofolo.

Koliflower tranelate sopho e monate haholo ebile e na le phepo e nepahetseng.

Re fana ka ho pheha cauliflower tranelate sopho e ho ea ka video video risepe:

Fried in batter ka bobeli

• Koliflower, ho ea pele.
• 3-5 mahe
• 2-4 Art. likhaba tsa phofo.
• Teaspoon e le 'ngoe le halofo ea letsoai.
• Half teaspoon ea pepere ea fatše.
• Oli ea meroho (100-150 ml), o ka nka sebaka sa tranelate.

Ho pheha:

1. Khaola holimo holim'a hlooho ea k'habeche k'habeche, e phehe ka metsing a letsoai le letsoai ka metsotso e 7-8, mathata.
2. Bakeng sa ho otla, otla mahe ka letsoai le sopho e setseng, butle-butle eketsa phofo ho kopanya ho fihlela e boreleli.
3. Khaola k'habeche ka likotoana tse lekaneng, e kene ka har'a batter le fry ka lero le chesang le futhumetseng le botoro ho fihlela e le putsoa le khauta ka mahlakoreng 'ohle. Bon appetit!

Bakeng sa ho lokisetsa lijo tse joalo, u ka boela ua sebelisa breadcrumbs (mokhoa oa ho pheha meroho ea breadcrumbs, bala sehlooho sa rona). Li ka kenngoa ho batter. Kahoo, hop e tla ba crispy.

Boitsebiso bo eketsehileng ka ho hanyetsa ha cauliflower ka batter ho ka fumanoa mona, le kamoo u ka e etsang ka skillet, bala boitsebiso bona.

Re fana ka ho pheha cauliflower ka batter ho ea ka video recipe:

Meroho e monate

U tla hloka:

• Koliflower.
• Butter.
• Letsoai
• Greens

Ho pheha:

1. Arola khanya ho inflorescences, hlatsoa 'me u pheha.
2. Kofi e phehiloeng e fafatsa litlama 'me e tšolleloe ka botorate e qhibilihisitsoeng - ke eona!

Lintlha tse eketsehileng mabapi le sejana sa lekhalotala li ka fumanoa mona.

Snack ea Korea

Lijo tse monate-monate o monate o nang le monko oa monate.

Bakeng sa recipe e tla hloka:

• 1 kg ea cauliflower.
• Peperegia ea Bulgaria (3pcs).
• Pepere e chesang (2pcs).
• One rantipole.
• Hlooho ea konofolo.
• Litha tsa metsi.
• Sehlopha sa parsley.
• Teaspoon ea coriander.
• 200 dikgerama tsa asene (9%).
• 50 dikgerama ea oli ea limela.
• 2 tbsp. likhaba tsa letsoai.
• 150 dikgerama tsa tsoekere.

Ho pheha:

1. Pheha lipalesa tsa hop, li lumelle hore li pholile.
2. Peel 'me u hlatsoe lihoete.
3. Eketsa tsoekere, letsoai, botoro ho pitsa ka metsi, ebe u pheha.
4. Grate lihoete, khaola pepere ea Bulgaria ntle le dipeo ho e hlobolisa, 'me e bohale - ka peo e khaotsoe ka ringlets.
5. Hlakisa konofolo le ho tlotsa meroho.
6. Ka mor'a hore o belise marinade, eketsa metsoako eohle le k'habeche, kopanya ka botlalo 'me u lule u pholile lihora tse 12 ka mor'a ho pholile.
7. The snack e loketse.

Joang ho pheha cauliflower Korean, bala sehlooho sa rona.

Re fana ka ho pheha cauliflower ka Korea ho ea ka video recipe:

Ke eng hape eo u ka e phehang le kamoo u ka e etsang ka tsela e bonolo?

Haeba li-direpe tse mahlahahlaha le tsa meroho li le tlase haholo-khalori, li hloekileng, ha li na phepo hantle, hantle, kapa u batla nama feela, joale litlhapi tse ka holimo u ka eketsa lisebelisoa tse ling.

• Sopho e ka phehoa ka nama, kapa ka li-mushroom kapa li-mushroom tsa shiitake (lintlha tse eketsehileng ka li-soups tsa k'habeche li ka fumanoa mona).
• E salate U ka eketsa meroho le litlama tse ling habonolo. Ka mohlala, basil, celery, arugula e tla fana ka tatso e sa tloaelehang ho salate. Ho tloha meroho, o ka eketsa zucchini kapa eggplant - ka salate hang-hang ho eketsa lik'hilojule le tatso (bakeng sa lintlha tse eketsehileng ka lipepepe bakeng sa salate, u ka fumana mona).
• E se e loketse tranelate sopho Ha ho phoso ho eketsa mefuta e mongobo e halikiloeng ka croutons, le bacon e loketse ho cauliflower ka batter - fried kapa e omisitsoe.

Ha e le ho cauliflower lehlakoreng le sejana, e ka sebeletsa ka bobeli ka nama le tlhapi. Li-options tsa ho pheha ka kotulo ea li-cauliflower li le khōlō - liteko li ka khoneha.

Joang ho sebeletsa?

Tlatsa pōpo ea hau ea lijo tse monate - e bonolo.

1. Li-soups li ka khabisoa ka meroho le li-croutons, li-salate - tse teteaneng tsa balsamic sauce, kapa bolila ba tranelate sauce.
2. Basil, dill le arugula li loketse lijana tse chesang tse khabisang.
3. Koliflower lijana, haholo-holo tse chesang, li ka fafatsoa ka li-grated cheeses, sena se tla eketsa tatso mme se tla shebahala se le monate.
4. Masila a sheba li-walnuts tse ntle, phaene le masiba.

Koliflower hase feela ntlo ea polokelo ea lintho tse sebetsang, ha e na phepo e nepahetseng haholo, 'me ka nako e le' ngoe, e tlase e khalori, ke ho lokisetsa hantle, e hlollang haholo. Hona joale rea tseba hore u ka pheha "kapele" 'me u monate. Ho leka, ho pheha, ho sheba li-cauliflower lijana le ho li ja ke monate oa sebele.