Izvi zvinotonhorera saladhi ndeyekunakidzwa kwezhizha. Makaskete, tomate, basil, rediiiiiii, uye bhariamic vinaigrette yemazuva ano inoita kuti pave nerutivi rwezhizha jira iro iro rakanyanya kunaka apo rinoshandiswa pamubhedha we arugula . Makomkota ane nyota kuvhara uye kupesana-kupisa , tomato ndeye-rich-rich mu lycopene, uye basil inonyanya kuuraya antioxidant iyo inofungidzirwa kuti inopesana nekenza uye antiviral properties.
Zvamunoda
- 4 Kirby kana 2 mapikisi ePezhiya, akachekwa mu 1/4-inch rounds
- 2 beefsteak kana 3 plum
- Tomatoes , cut into wedges
- 1/2 duku tsvuku yeiii, yakatswa zvikuru
- 1 clove garlic, yakagurwa zvakanaka kwazvo
- 1 cup cup basil
- 1 tablespoon
- mhandara yakawanda yemafuta
- 2 maspuniki balsamic vhiniga
- gungwa munyu uye pepper pevhu
Nzira Yokuita Izvo
- Donhedza zvinyoronyoro zvose zvese pamwe chete muchitsiva kana girasi.
- Shumira pakarepo kana chill kutanga.
Mazano uye Kusiyana
- Iwe hausi wega kuKirkoni kana kuPerkkia makomkoro , chero bedzi ivo vasina mbeu. Kana zvisina kudaro, tora nguva kuti ubudise mbeu yacho pakutanga usati wagadzirira saladhi uye teerera hukuru paunenge uchishandura. Kirby cucumber inenge inenge masendimita masere pakureba, nepo vaPersia vanogona kuva yakareba 2 masendimita mashoma. Usatora chikamu chikuru chePezhiya kunze kwekugadzirisa zvimwe zviyero.
- Iwe unogona kutema miriwo nguva isati yasvika, asi usawedzera kupfeka zvinoshandiswa kusvikira wagadzirira kushumira. Kuwedzera kwazvo nokukurumidza kuchaita kuti masango ave nyore uye mushy. Kana iwe uchida kubvisa saladhi usati washumira, ita izvozvo zvishoma kana zvichibvira, kungoita kwenguva yakareba zvakakwana kuti uuye nayo kune ushamwari hwako hunoda.
- Slice kana kubvarura basil yakachena kuti zvive zviduku zvakasvibirira zvakanakisa kuvhura uye kuvepa.
- Iwe unogona kushandisa aple cider vhiniga kana kunyange vhiniga waini yakavhiniga kana iwe usina bhariamic vhiniga uri muruoko, asi bhiniga yevalsamic inogona kunge yakakodzera kukurumidza kuenda kumusika.
- Iwe unogona kuwedzera cheese - zvichida feta feta - kana iwe usingateveri kudya kwekudya-kusina.
- Kana iwe ukacheka masuka uye tomato, zviri nyore kuti unakidzwe neshadhi iyi nekuinyorera nechingwa chechingwa chakawanda .
- Shandura muchero wehadhi inowedzera kufadza nekuwedzera petry cherry tomato panzvimbo yemamwe tomato wedges.
- Kana iwe uri mufananidzo weDash Diet, ino kemikari inokodzera mukati uye inotevera mitemo yose. Dash Diet inogadzirisa chiedza chekudya zvine utano - zviyo zvose , zvakasimba mapuroteni, mavggies matsva, nemichero. Iko inobvumirawo mamwe mazamu asina mafuta. Ingosiva waini yewaini yakatsvuka yewaini yebharisamu uye iva nechokwadi chekuvhara makatekesi.
- Iwe hausi wekugadzirira kuita saradi iyi muzhizha. Ndiani asingadi saladi gore rose? Asi zvakanakisisa apo tomato nemakucheka zviri pamatambudziko avo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 110 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 94 mg |
| Carbohydrates | 17 g |
| Dietary Fiber | 8 g |
| Protein | 5 g |