Iyi recipe yakajeka uye inoshamisa inoshamisa inonaka yemirasi inonzi collard inopa muviri wako ne plethora yekusimbisa nutritive. Collard greens ari mumhuri yemiti yakakura uye inofanirwa kuiswa muzvokudya zvako nokuda kwehutano hwakanaka hwehutano. Collard maguva zvakanyanya kwazvo muVivamine K, A, C uye mutezo pamwe chete nemaminerari manganese uye calcium. Collards inozivikanwa nekuderedza ropa rekutsvaira, inodzivirira kenza, inopa rubatsiro rwemwoyo uye yakanyanya kwazvo mufiber inopawo chirwere chekudya. Farira aya antioxidant, anti-inflammatory leaves chero paunogona!
Zvamunoda
- 6 makapu collard magreens (1 bunch, bvisa 1/2 inch strips)
- 1 inch piece of fresh ginger (peeled uye grated kana yakatsvaga)
- 1 duku clove garlic (yakamanikidzwa kana yakasungwa)
- 1/4 teaspoon itsva yakasviba pasi pepuru
- 1/4 teaspoon gungwa munyu (kana 1 kikapu
- nama shoyu )
- 1 tablespoon
- agave nectar
- Optional: 1 teaspoon
- mafuta akajeka anotonhorera (saesame, kokonati kana maorivhi)
Nzira Yokuita Izvo
Bvisa zvose zvinoshandiswa pamwe chete. Iwe unogona kufungidza miriwo nemaoko ako kuti uone kuti zvinhu zvose zvinonaka zvinopararira zvakafanana uye kupfeka magidhi. Iwe unogona kudya pakarepo kana kubvumira kuti ugare kusvika kweawa. Izvi zvinobvumira nguva yokuti tambo ichinje uye maruva kuderedzwa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 569 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 219 mg |
| Carbohydrates | 116 g |
| Dietary Fiber | 32 g |
| Protein | 29 g |