Ndichitsvaga kudya kwemazuva ezviyo zvinodhaka? Edza izvi vegan cream cheese veggie wraps recipe yekudya kwemazuva ekufamba.
Ndinoda kusanganiswa kwekisiki chese uye hupfu hwekudya. Ingowedzera mazuru, uye iwe une mhuka yakanaka kana vegan (kana ukashandisa marisi asina kukisiwa cheki) kuvhara sandwich kwemasikati. Sipinachi neyemumera zvinomera izvi zvinokonzera ichi chisi cheki kuvhara muviri wakanaka kwazvo, uye avocado vanoita kuti zvive zvakanakisisa zvinonaka. Enjoy!
Zvamunoda
- 2 tablespoons yemisi-isina cream cream
- 1 furawa tortilla
- 1/4 mukombe sipinashi
- 1/4 mukombe mhepo inomera
- 1/2 avocado (yakachekwa)
- 1/2 nyanya (yakateteka)
- 1/4 cu cucumber (thinly sliced)
- 2 tablespoons tsvuku anyezi (minced)
- dash salt (kuravira)
- dash pepper (kuravira)
Nzira Yokuita Izvo
- Paridza vegan cream cheese pafurawa yefriji.
- Itai mavhegi mumhando ipi neipi yamunofarira.
- Fukidza nehuwandu hwemunyu uye pepper kuti unyeve uye uputire.
Notes
- Ndinoda Tofutti brand vegan cream cheese, asi iwe unogona kushandisa chero mararamiro aunosarudza kana kuti anogona kuwana panzvimbo yako yekudya.
- Mhou dzinowedzera kudimbu iyi ndiyo inoita kuti chidimbu chipenye. Izvo zvinonaka uye zvine utano kune boot. Semuenzaniso, sipinashi inotakura vitamini K, vitamini A, manganese, folate, iron, uye zvimwe zvinovaka muviri. Huru dzemashizha dzakawanikwa dzakaita kuti hutano huve nehutano uye huine phytonutrients inogona kunge ine anti-inflammatory uye anti-cancer inobatsira.
- Nhema inomera kune imwe veggie ine mararamiro ehutano ausingazivi. Mhembera inomera micheche duku yemiti yakasimwa (iyo ndiyo yakaoma uye inorwadza kudyiwa pakunamata). Izvo zvine fiber fiber, protein, uye micronutrients, ine chete 8 makirogiramu pakushanda. Zvisinei, iva nechokwadi chekutevera kuchengetedzwa kwezvokudya pakutsvaga, kuchengetedza uye kushandisa sarfa inomera. Mbeu nemabhino zvinomera mumamiriro ekudziya uye emvura zvinenge zvakakodzera pakukura kwebhakitiriya salmonella, listeria uye E. coli. Maererano neDhipatimendi reUnited Health uye Human Services, vana, vakwegura, vakadzi vane pamuviri uye chero munhu ane simba rakaoma rekudzivirirwa mumuviri anofanira kudzivisa kudya miti yakasvibirira yemhando ipi zvayo (kusanganisira alfalfa inomera).
- Kana uine chirwere cheCeliac kana senzwiki kune gluten, edza kushandura mbeu dzegorosi kuti uwane hutu hwefu. Girasi guru re lettuce rinogona kushandiswa sechinotsiva maritrasi mune dzakawanda mapeji.
Sources:
George Mateljan Foundation. (2001). Sipinachi. Zvokudya Zvakawandisa Munyika, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
Russo, J. (2013, August 16). Utano hunobatsira hwemafa. LiveStrong.com, http://www.livestrong.com/article/243831-health-benefits-of-alfalfa-sprouts/
Dhipatimendi reUnited Health Health & Human Services. Zvinomera: Zvaunofanira kuziva. Foodsafety.gov, https://www.foodsafety.gov/keep/types/fruits/sprouts.html
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 1578 |
| Total Fat | 60 g |
| Saturated Fat | 20 g |
| Unsaturated Fat | 20 g |
| Cholesterol | 29 mg |
| Sodium | 3,280 mg |
| Carbohydrates | 223 g |
| Dietary Fiber | 25 g |
| Protein | 41 g |