Kale ndi Cranberry Green Saladi

Zakudya Zofunikira (potumikira)

Malori - 207

Mafuta - 15g

Carbs - 15g

Mapuloteni - 6g

Nthawi Yonse Mphindi 10
Konzani mphindi 10 , Cook 0 min
Mapemphero 6 (chikho chimodzi cha 1½ )

Zomera zobiriwira zakuda monga kale zodzaza ndi mavitamini, mchere, ndi mafinya komanso zimakhala ndi kutupa kumenyana ndi phytochemicals zomwe zimateteza maselo.

Chimodzi mwa zinthu zabwino kwambiri zogwiritsa ntchito zobiriwira monga kale pa saladi ndikuti mukhoza kuziponya ndi kuvala kutsogolo kwa nthawi; Zimakondweretsa bwino kwambiri. Zosakaniza zina monga walnuts ndi cranberries zimaphatikizapo mlingo wa mafuta omega-3 odzaza mafuta ndi zitsulo .

Zosakaniza

• ¼ chikho chowonjezera maolivi azitona
• Supuni 2 mpunga wa viniga
• Supuni 1 ya dijon mpiru
• Supuni 2 uchi
• 1 clove adyo, minced
• ¼ supuni ya supuni yowonjezera mchere
• tsabola watsopano wakuda
• 8 makapu akanadulidwa kale
• ¼ chikho zouma cranberries
• ¼ chikho akanadulidwa walnuts
• ½ chikho chophwanya feta cheese

Kukonzekera

1. Mu mbale yaikulu phatikizani mafuta, viniga, mpiru, uchi, ndi adyo.
2. Nyengo saladi ndi mchere ndi tsabola ndi whisk bwino.
3. Add kale, zouma cranberries, walnuts ndi feta ku mbale yemweyo ndi kuponyera bwino kuvala ndi kuvala.
4. Kutumikira mwamsanga kapena kusunga firiji kwa maola 6.

Zosakaniza Zosakaniza ndi Zobwereza

Mtundu uliwonse wa kale udzagwira ntchito ya saladiyi, koma mitundu yambiri yamaluwa monga yofiira Russian kapena lacinato ndi zokoma kwambiri.

Mulimonse momwe mungasankhire kale, padzakhala kuchuluka kwa zakudya monga fiber, potaziyamu, chitsulo, ndi mavitamini A, C, ndi K.

Sinthani feta cheese kwa zakudya zina zomwe zimapweteka ngati mbuzi kapena msuzi wa fosco. Onjezani nyemba, nkhuku yokazinga, steak, kapena shrimp pa chakudya chokhutiritsa kwambiri.

Malangizo Ophika ndi Kutumikira

Onetsetsani kuti muchotse masamba akuluakulu ndi olimba kwambiri m'magulu akale musanalowe mu zidutswa zakulira. Kupanga kuvala mu mbale yomweyo monga saladi kumangosunga zokwanira (osati zosakaniza) komanso kumatsimikizira kuti masamba onse amathira dothi lililonse lakavala chokoma.