Iyi kemiti yemasanganiswa yemiriwo yakavhenganiswa ndiyo nzira yakanakisisa yokushandisa kusara kwezvipembenene zvingangodaro zvakagadzirwa mufriji yako kubva pakudya kwekare. Usatya kuedza kutsvaga chidimbu kune zvaunoda - iyi isobho yakakanganwira uye iwe unogona kuzviwana iwe unoshamisika nezvo iwe unoguma ne!
Zvamunoda
- 1 tablespoon
- mafuta omuorivhi
- 1 anyezi, akachekwa
- 2 karoti, akachekwa
- 1 stalk celery, yakasarudzwa
- 1 musoro cauliflower, kana broccoli, yakagurwa
- 1 mbatata kana mbatata, inonongerwa uye yakasarudzwa
- 1
- leek , chopped (optional)
- 1 bay leaf
- 1
- Thyme
- 1 kapu gorosi chibage, chibage, nyanya yakagadzirwa, kana mimwe miriwo
- 3-4 mikombe yakasviwa mashizha mashizha akadai sekare, collards, sipinashi, watercress kana broccoli rabe
- Gungwa munyu kana kuti kosher munyu uye pepper inobva pasi
Nzira Yokuita Izvo
- Pisa mafuta omuorivhi muhari yehari. Wedzerai onion, karoti, uye celery uye kubika kwemaminitsi mashanu.
- Wedzera chirikadzi, mbatata, leek, bay leaf, uye thyme. Wedzera mvura yakakwana kuti ufukidze miriwo, pamwe chete nemuchina wakawanda wemunyu.
- Uya nemuviri wemota, wovhara uye kuderedza kupisa. Simmer muto kwemaminitsi makumi maviri kana kusvika kusvikira miriwo iri nyoro.
- Puree inenge hafu yemasanganiswa emusi.
- Wedzera zvakasara miriwo yesarudzo yako: nyemba yebhinzi, chibage, tomato kana chimwe chinhu chipi zvacho chawakasarudza. Pika kusvikira magedhi ari nyoro.
- Nguva yekuvira uye kushumira.
Mazano uye Kusiyana
- Iwe unogona kuchenesa muto muhari yacho uchishandisa vertical blender. Ingoerekana waita zvishoma kuti ugobatanidza soup. Iwe unogonawo kudya hafu yemuviri mukati mezvokudya zvekudya uye kusveta kazhinji, zvino dzorera muto muhari. Mune zvimwe zviitiko, chenjerera kuti urege kupfuura. Iwe hausi kuti muto uwedzere mvura.
- Kana iwe uri kunze kwetemme kana usingafariri, iwe unogona kutsiva rosemary kana marjoram branch pane.
- A macrobiotic diet inomesa mishonga, nyemba, uye mbeu yose, asi haisi kudya zvakakwana. Misi nemimwe michina yemishonga yakawanda haisati yakabatanidzwa, asi iwe unogona kutora imwe yemvura mumutsara uyu nehuku kana nyama yemombe kana bouillon kana iwe usisiri pane zvekudya zvinodhaka kana vegan. Kana uone kana iwe unogona kuwana bouillon cubes yakaitwa kubva mumiriwo yakasvibiswa nemiriwo, inowanzowanika mumisika yezvokudya zvehutano. Ingotarisa kuti zvinonhuwira kana miti inoshandiswa kuita makerubhi kuitira kuti iwe ugone kuchinja thyme yako, rosemary kana marjoram mune recipe zvakakodzera.
- Ramba uchifunga kuti iyi ndiyo muto wezvirimwa . Mukusavapo kwezvinyorwa zvekudya zvakadai seamai vaigara vachigadzira, iyi mapepa haafaniri kubika chero bedzi shanduro yake. Hazvifaniri kutora nguva inopfuura maminitsi makumi maviri kana kupfuura kuti unyengedze miriwo uye uvabike, kunyange mbatatisi.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 131 |
| Total Fat | 3 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 174 mg |
| Carbohydrates | 24 g |
| Dietary Fiber | 7 g |
| Protein | 6 g |