Abu mai sauƙi mai sauƙi don farantawa, wannan ma'adinan da ba shi da abinci maras amfani ba tare da labaran ba, mai kyauta ba tare da yalwa ba, mai yalwa, kyauta maras yisti, da kayan abinci na vegan, kuma yana da lafiya da kuma dadi. Great, dama ?! Kuma, ba shakka, wannan girke-girke yana da kyau ga yara da allergies har ma wadanda ba tare da wani.
Wannan girke-girke ma sosai sauki dress sama, don haka ji free don ƙara sabo ne ganye da veggies kana da a hannun don yin wannan girke-girke karin nutritious da na musamman. Ƙarin abubuwan da aka fi so nawa sun hada da broccoli, alayyafo, albasa, da tumatir ceri, duk wanda za'a iya rufe shi ko kuma bazawa a gaban lokaci ko kuma kawai a haye tare da miya. Ko kuwa, cire fitar da canola ko man zaitun na man da ke naman alade don tasting tasa.
Lura: Wannan girke-girke ya dace da kiwo-free, kyauta maras nama, kayan cin nama, da kyauta maras yalwa da abinci marar yisti, amma kamar yadda duk wani girke-girke da ake nufi ga mutanen da ke dauke da ciwon sukari ko ƙuntataccen abinci, tabbatar da karanta kowane alamar abinci mai gina jiki a hankali don yin Tabbatar da cewa babu wani abincin da aka ɓoye da ƙanshi (ko alkama, kwai, soya ko sinadaran alkama, idan waɗannan sun shafi ku).
Abin da Kayi Bukatar
- 1 lb. gwaiwa-free pasta noodles, irin su Ancient Harvest ta Quinoa Pasta
- 3 tablespoons
- yisti mai yalwaci
- 1/2 teaspoon gishiri, da karin don dandana
- 1/4 teaspoon albasa foda
- 1/8 teaspoon tafarnuwa foda
- 1/4 kofin man zaitun ko man fetur canola
- 1/4 kofin zaki da shinkafa
- 2 3/4 kofuna waɗanda ba tare da nuna almond madara ba ko madara madara
- 1 teaspoon shinkafa vinegar ko cider vinegar (na zaɓi)
- 1/2 gurasar cin abinci maras yalwa maras yalwa, irin su Daiya (na zaɓi)
- Ƙasa da ƙasa da barkono baƙi da gishiri, don dandana
Yadda za a yi shi
- Ku zo da tukunyar ruwa mai salted zuwa tafasa mai juyayi kuma kufa manya maras yisti bisa ga umarnin mai sayarwa har sai al dente . Drain da ajiye.
- Shirya miya. A cikin karamin kwano ko kofin, hada da yisti mai gina jiki, gishiri, albasa foda, da tafarnuwa. Ajiye. A cikin matsakaiciyar saucepan, zafi man zaitun ko man fetur canola akan matsanancin zafi. Whisk a cikin shinkafa mai dadi da ci gaba da raɗawa har kullum don minti 3-5 ko kuma sai gari ya ji dadi amma bai yi launin ba. A cikin ruwa mai tsayi, whisk a madarar almond ko madara mai kwakwa, yana motsawa kullum. Ƙara cikin cakuda mai yisti da shinkafa vinegar, da kuma dafa na tsawon minti uku ko har sai an sauya sauya. Idan ana amfani da shi, ƙara a cikin shreds mai cin gashi maras yalwa da kuma haɗa har sai an kafa shi.
- Tashi da taliya tare da miya kuma dafa don kawai minti daya ko biyu kawai don sake cin abincin. Ku bauta wa nan da nan, kuyi aiki tare da barkono barkono da gishiri don ku dandana.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 476 |
| Total Fat | 12 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 8 g |
| Cholesterol | 0 MG |
| Sodium | 340 MG |
| Carbohydrates | 81 g |
| Fiber na abinci | 3 g |
| Protein | 11 g |