Okuqukethwe
Izindlela zokupheka ezinempilo nezonyaka: I-leek ne-apula Vichysoisse
Nutrition
ILeek ingenye yokudla okunezindlela eziningi kakhulu ukukufaka ekhishini lethu
ILeek ingenye yemifino engiyithandayo. Njengo-anyanisi nogalikhi, amaliki angamalungu omndeni we- «Allium» kepha, ngombono wami futhi ngenxa yokunambitheka kwawo okuncane, angaphezulu kakhulu ehlukahlukene ekhishini. Uma uke wasebenzisa amaliki ukwenza umhluzi, zibophe ngoba usuzothola indlela entsha emnandi yokwenza.
Izithako
- Amafutha omnqumo ehlukile omnqumo
- I-2 tbsp
- Amalikhi amakhulu
- 3
- I-garlic clove
- 1
- Amazambane abomvu
- 2
- Amantongomane aluhlaza
- ¾ indebe
- I-apula elikhulu lepippin
- 1
- Water
- Izinkinobho ze-6-8
- Usawoti kanye nopelepele
- Ukunambitha
- Laurel
- Iqabunga
Ama-leek anezakhiwo ezicishe zifane nogalikhi no-anyanisi, inhlanganisela eyingqayizivele ye- I-Flavonoids (ama-antioxidants) kanye nezakhamzimba eziqukethe isulfure. Okwabantu abagwema u-anyanisi nogalikhi ngenxa yokuqukethwe yi-FODMAP'S (ukudla kwezitshalo ezinothe ngama-carbohydrate amafushane abilayo njenge-oligosaccharides, ama-disaccharides, ama-monosaccharides nama-polyols), njalobangakwazi ukugcina ingxenye eluhlaza yesikhumba. Lezi zingxenye zinokunambitheka kuka-anyanisi oluhlaza okunezeluleko zikagalikhi futhi zingasetshenziswa ziphekiwe noma ziluhlaza.
Uma lokho kungenjalo, singasebenzisa lonke ilikhi (izingxenye ezimhlophe, eziluhlaza okotshani neziluhlaza), yize sivame ukulahla amahlamvu aluhlaza. Ama-leek angabhakwa, athosiwe, athosiwe, abiliswe, asongwe noma asikwe kancane bese edliwa eluhlaza kumasaladi. Ama-leek a isithako esijwayelekile cuisine yaseFrance, kepha zivamile kwamanye amazwe nezitsha kanye nokuba esikhundleni esihle kakhulu sika-anyanisi.
Iresiphi yanamuhla inguqulo ye- i-vichyssoise yakudala, enye yezinambuzane ezilula kakhulu futhi ethandwa kakhulu futhi ephelele ebusika. Zimbalwa izithako, ezingabizi futhi ezisheshayo ukwenza. Ngale nguqulo sithola umphumela othe xaxa kodwa oduduzayo nokuthi kuwo wonke amathuba kuzoba ngomunye walezozitsha eziyisisekelo ekhishini lakho. Ini asisebenzisi ubisi noma ukhilimu, sizothola ukhilimu nalokho kuthinta ubisi ngezithako ezimbili: amazambane abomvu namasheya. Sizofaka i-apula lepippin, esinye sezithelo ngokuncoma kwekwindla, okuvumela umphumela oqabulayo futhi othele kakhulu, ngokuthinta okuthe xaxa kakhulu kwe-asidi okwenza kube mnandi sekukonke.
Kuya ngokuthi sisebenzisa yona yodwa yini noma sifaka amaprotheni anjengamaqanda, okusanhlamvu okuphelele (irayisi elinsundu, i-quinoa…) noma imifino ethosiwe efana nesipinashi, amakhowe namantongomane epuletini, kungaba ukukhanya kuqala noma isidlo esihlukile izosishiya sanelisekile.
Ungayilungisa kanjani i-leek ne-apple Vichysoisse
1. Hlanza amalikhi ngaphansi kompompi, uxebule ungqimba olungaphandle ukuze ususe noma yimuphi umhlabathi okungenzeka unawo. Bese usika zibe izingcezu hhayi mncane kakhulu. Hlanza i-clove kagalikhi. Ikhasi bese usika amazambane zibe ama-cubes amancane. Shiya i-apula ekugcineni, uyihlube, uyihlanganise bese uyisika ibe ama-cubes ngomzuzu wokugcina ukuyivimba ekutheni ingabi namakhemikhali amaningi.
2. Embizeni enkulu, shisisa uwoyela emlilweni ophakathi nendawo. Faka amasiki asikiwe, ugalikhi, kanye nenkathi ngosawoti nopelepele. Pheka cishe imizuzu emihlanu, ngokuqhubekayo ivuselela ukuze amalikhi athambile kepha angabi nsundu ngokweqile, ngale ndlela ukhilimu wethu uzoba nombala omhlophe.
3. Faka amazambane, ama-apula ne-bay leaf, bese uqhubeka uvuselela imizuzu embalwa. Faka ama-cashews namanzi ashisayo bese pheka imizuzu eyi-15: isobho selilungile lapho amazambane angabhobozwa kalula ngemfoloko. Susa iqabunga le-bay.
4. Usebenzisa i-blender yokucwilisa noma okungcono, ingilazi noma i-robot blender, puree isobho kuze kube bushelelezi. Nambitha isobho kanye nenkathi ngosawoti owengeziwe uma kunesidingo.
Kulokhu sisebenza neqanda eliboshiwe, ama-pistachios aphansi, i-lemon thyme namafutha omnqumo, kepha ungakuletha ngendlela othanda ngayo. Ngiyayithanda indlela yena i-anyanisi flavour eqinile ithamba lapho upheka emlilweni omncane. Indlela ukunambitheka kuka-anyanisi kwamalikhi kuthothwa ngayo futhi kuyathandeka lapho kuminywa.
Njengoba ngikutshelile, kuyinto imifino yezinto ezihlukahlukene kakhulu: kusuka kumasobho namasaladi anomsoco kuya kumakhekhe wesitayela se-quiche, ama-gratins noma njengengxenye yokugcwaliswa kwe-lasagna, ama-croquettes noma ama-patties emifino. Singasebenzisa futhi amaqabunga angaphandle njenge-cannelloni esingagcwalisa futhi ekugcineni sithole izindlela zokupheka kahle njengoba ziphilile.