Icebile ngamavithamini A no-E, i-folic acid, i-calcium ne-iron, i-broccoli enye yemifino enomsoco kakhulu. Inokuqukethwe okuphezulu kwevithamini C kunawolintshi, futhi ingilazi eyodwa yezimbali ze-broccoli inikeza inani lansuku zonke le-calcium. Namuhla sizobheka izitsha nge-broccoli, okungenakwenzeka ukudlula.
12 st. pistachios eluhlaza
1 st. uphizi oluhlaza
12 st. uphizi oluhlaza
Salt
12 st. amakhambi aqoshiwe (parsley, basil, dill, anyanisi)
13 ubuciko. Amafutha e-Olive
2 tbsp iwayini uviniga
2 tsp lwesinaphi
I-pepper emnyama emnyama
1 i-broccoli enkulu noma emi-2 encane, enqunywe ama-florets
1 st. i-quinoa ebilisiwe
I-Broccoli ne-puree yamazambane
700 g ehlutshiwe, amazambane aqoshiwe
300 g we-broccoli florets
40 g ibhotela ekamelweni lokushisa
I-tsp engu-1 ye-lemon egayiwe
1 i-clove yegalikhi egayiwe
1 tbsp ubisi olufudumele
U-anyanisi oluhlaza osikiwe kancane
I-Broccoli pesto
400 g ye-spaghetti
1 kg broccoli, uthathe florets
55 g amantongomane athosiwe
Amakhekhe ama-12 kagalikhi, asikiwe kancane
185 ml wamafutha omnqumo
60 g ushizi ogayiwe (i-Parmesan, ngokuzikhethela)
I-cheese pie nge-broccoli
1 isisekelo sikaphayi oqandisiwe
12 st. ukhilimu ushizi
12 Art. ukhilimu omuncu
2 esikhundleni samaqanda
12 st. i-parmesan ushizi osikiwe
250 g broccoli oqoshiwe
14-16 utamatisi we-cherry, uhhafu
Njengoba ubona, i-broccoli iyisithako esihle sanoma yiluphi uhlobo lokudla, kungaba isaladi, uphaya, i-casserole noma i-pasta. Akufanele neze ungawunaki lo mkhiqizo, okuyinqolobane yamavithamini namaminerali emzimbeni!