Lijana tse tsoang sipinake li tumme ka thepa ea tsona e nang le thuso, lihlahisoa tse tlaase tsa likorori, litšoaneleho tse ntle tsa litlolo le ponahalo ea pele. Pheha tsena li ka ba teng ho pholletsa le selemo, ho sebelisa makhasi a macha kapa mahe.
Seo u lokelang ho se pheha ka spinach?
Lijana tsa spinach, tse ncha kapa tse nang le serame, li hlolla ka mefuta e fapa-fapaneng 'me e ka ba vithamine smoothies e khanyang, lijo tse monate tse nosetsang molomo, li-soups tse khanyang tse lokiselitsoeng bakeng sa sejana sa pele kapa se nang le phepo e feletseng.
- Makhasi a thusang a kenngoa hlama bakeng sa li-pancake kapa kaka, e sebelisitsoeng e le karolo ea ho kenya likhae.
- Sehlahisoa sena ke tlatsetso e babatsehang bakeng sa ho thehoa ha litlhapi kapa mefuta ea nama.
- Ho tsoa sipinake ba pheha sopho e molemo, e khanyang le e nang le phepo le sopho e entsoeng ka tranelate, sopho.
- Lijo tse ratoang ka ho fetisisa tse tsoang makhasi a spinach, ho boloka vithamine ea bohlokoa ka botlalo: puree, smoothies, mefuta eohle ea lisoso tse sa hlokeng phekolo ea mocheso oa sehlahisoa sa motheo.
Salade e ncha ea spinach
E ntle ka ho fetisisa bakeng sa ho ja lijana tsa spinach tse ncha, tseo har'a tsona li leng salate e monate, e senola ka botlalo tatso ea makhasi. Lintho tse tsamaeang le tsona li ka ba mefuta eohle ea meroho, litholoana tsa eona ke likomkomere, pelepele, litamati, li-avocado, mangoe, liapole le tse ling.
Lijo:
- spinach - 100 g;
- tamati ea ciliegia - 200 g;
- Pōli ea chisi kapa mozzarella - 120 g;
- oli ea mohloaare - 60 ml;
- asene balsame - 40 ml;
- letsoai, tsoekere, pepere.
Litokisetso
- Lebaleng le sephara le ne le hlatsoa makhasi a sipinake, 'me ka holim'a halofo ea ciliegia.
- Kopanya asene le oli ea mohloaare, eketsa letsoai, tsoekere le pepere, tšela liaparo tsa salate.
- Etsa likhase tse ka holimo tsa li-cheese kapa tsa chisi mme u sebelise salate ea spinach tafoleng.
Li-pastry tse nang le moriri o nang le li-pastry tse khabang
Makhasi a thusang a atisa ho sebelisoa ho etsa mefuta eohle ea ho baka. Haholo-holo bonolo pie e fumanoa leha e le efe letsoai hlama. Ho tlatsa sepinachi ho ka tlatsitsoe ka brynza, suluguni, bonolo curd cheese kapa tse ling tsa chisi. Bakeng sa piquancy tse ka hare ho ho tlatsa ho hlahisa mefuta eohle ea meroho, konofolo, linoko.
Lijo:
- spinach - 300 g;
- li-pastry tse makatsang-400 g;
- brynza - 250 g;
- phofo, botoro.
Litokisetso
- Sipinake e ncha e lumellana hantle le botoro ka sekotlolo ho fihlela e fokotseha ka molumo, 'me leqhoa le phunyeletsoa ho tsoa mongobo.
- Eketsa chisi e entsoeng ka grate, haeba ho lakatsoa tatso ea lihlahisoa.
- Ka tafole e lerōle e hlahisang hlama.
- Setsi sena se tletse ho pata, ho phunyeletsa marang-rang, ho senya, ho siea lesoba bohareng.
- Noa sesepa sa spinake ka likhato tse 200 ka metsotso e 30 kapa ho fihlela ho e-na le bobebe bo lakatsang.
Sipinake sauce le tranelate
Lijo tse joalo ho tloha ka spinach e ncha joaloka sauce li tla fetola sejana leha e le sefe ho tloha nama, tlhapi kapa meroho. Mobala oa 'mala oa emerald o khanyang o fuoa tafoleng ka seketsoaneng sa li-gravy hang-hang' me ha o mamelle ho boloka nako e telele. Ho e-na le ho tranelloa ho lumelloa ho sebelisa tranelate e sa sour-acid kapa yoghurt ea tlhaho ntle le li-additives.
Lijo:
- sipinake - 200 g;
- konofolo - meno a 2-3;
- tranelate ea mafura a mafura a lijo - 70 ml;
- Lemon - 0.5 likotoana;
- letsoai, pepere.
Litokisetso
- Makhasi a spinach a theohile ka blender ho fihlela o boreleli.
- Eketsa lero la lemone, meno e entsoeng ka konofolo, letsoai, pepere le tranelate, otla hape le blender ka metsotso e 'meli.
- Tšela sauce ho tloha sipinake ho ea seketsoaneng sa metsi ebe u e sebeletsa tafoleng.
Sopinashi sa puree
Ho ratoa haholo, haholo-holo har'a balate ba lijo tse phetseng hantle, ho thabela lijana ho tloha sipinake, ho phehiloe bakeng sa pele. Sebopeho se entsoeng sa sopho se ka atolosoa ka ho eketsa lihoete, celery, metso e meng e nkhang hamonate e bolokiloeng ka oli, le ho nkela konofolo e omisitsoeng sebaka.
Lijo:
- sipinake - 200 g;
- litapole - 250 g;
- leek - 150 g;
- botoro - 50 g;
- metsi - 0.5 l;
- konofolo omisitsoeng - 0.5 tsp.
- tranelate - 250 ml;
- dill - sehlopha sa 1
- letsoai, pepere, li-crackers kapa toast.
Litokisetso
- Fry liek lemon tse sliced botorong e qhibilihisitsoeng.
- Kenya litapole tsa litapole, eketsa le eiee ka metsotso e 2.
- Holimo ho metsi a phehang 'me u phehele meroho e tlas'a sekwahelo metsotso e 20.
- Beha sipinakeke, pheha metsotso e 5.
- Sopho ea selemo ea sipinake, ho eketsa letsoai, pepere, konofolo, ho kopanya le blender.
- Add hot tranelate, hlohlelletsa, futhumale ho ea pheha le ho sebeletsa sejana le breadcrumbs kapa croutons.
Ho hlahisa sophochine sopho - recipe
Sopho e entsoeng ka sesepa e tla ba e loketseng ho chesa le ho bata. Sejana se tlatsitsoe ka tranelate e bolila kapa mahe a phehiloeng. Ho e-na le lero la lero la lemone, u ka emisa sopho e entsoeng ka citric acid, veine kapa apere ea asene ea cider. Makhasi a macha le a mongobo a loketse recipe.
Lijo:
- sipinake - 450 g;
- litapole - likarolo tse 4.;
- eiee le lihoete - 1 pc.;
- botoro - 50 g;
- moro - lilithara tse 2,5;
- lero la lemone - 2-3 tbsp. likhaba;
- letsoai, pepere, mahe a phehiloeng, tranelate e bolila.
Litokisetso
- Kenya litapole tse phehiloeng ho moro o phehiloeng 'me u phehe metsotso e 7.
- Beha sapoinake, ho apara liiee le lihoete, lijalo, boloka sejana mollong bakeng sa metsotso e meng e 10.
- Nako le lero la lero la lemone, mofuthu ka metsotso e 'maloa, sebeletsa ka mahe le tranelate e bolila.
Phali ho tloha sipinashi ka Seorgia
Phali ho tloha sopinakho o tla thabisa monate o monate oa batho ba ratang lijana tse nang le linoko tse nang le ostrinkoy. Mofuthu o motle o motle ho sebeletsa tafoleng ea mokete kapa o ka hlahisoa e le sehlahisoa se lehlakoreng sa bohlokoa ho nama ka matsatsi a beke. Likhoele tsa lehlaka li lokela ho omisoa hanyenyane ka panong e omileng kapa ka ontong ho ea monko o monate.
Lijo:
- sipinake - 200 g;
- walnuts - 100 g;
- konofolo - meno a mabeli;
- coriander - 1 bunch;
- coriander le hops-suneli - 1/3 ea khaba;
- veine e tšoeu ea asene - ¼ tsp;
- letsoai, pepere, lithollo tsa kharenate.
Litokisetso
- Sipinake e eme metsotsoana ka metsi a belang, e kenngoa ka colander, e kenngoa ho tloha mongobo o feteletseng.
- Fokotsa linate tsa blender, konofolo le ho eketsoa ha cilantro le linoko tsohle.
- Kenya spinach e lokiselitsoeng, hape u sila.
- Nako ea nako le asene, kopanya, sebeletsa ka peō ea kharenate.
Puree ho tloha sipinake
Monate o monate le o phelisang oa spinach o ka etsoa ka ho tlotsa botoro ka botoro ho fihlela e senyehile. Ho phaella ho konofolo, u ka eketsa fatše pepere e kopane, coriander, nutmeg, tse ling tse nang le linoko tse nang le linokoane, li-assorted linoko kapa mefuta eohle ea litlama tse ncha tse silafalitsoeng fatše.
Lijo:
- spinach - 500 g;
- konofolo - meno a mabeli;
- botoro - 50 g;
- letsoai, pepere, seasonings.
Litokisetso
- Ho hlatsoa makhasi a spinach a kenngoa ka sekotlolo se nang le botoro e qhibilihisitsoeng.
- Motsoako oa metsotso e 15, o hlohlelletsa.
- Ka mor'a hore pholileng e kenelle ho spinach e ts'oetsoe konofolo, e ratoang linoko, fetisetsa boima ka setsing sa blender le ho sila mohatong oa mashed.
- Sebeletsa litapole tse pholileng ka poleiti, u kenyelle makhasi a hloekileng.
Letlapa la spinach
Bakeng sa ba jang nama, lipepe tsa sipinake li khahleha ka ho khetheha, moo makhasi a kopantsoeng le sefate sa nama. E 'ngoe ea liphetoho tse atlehang ka ho fetisisa tsa motsoako ona ke ho lokisetsa moqolo o nang le ho tlatsa sepinake. Ha o tlatsa o ka eketsa meroho eohle, linate, litholoana tse omisitsoeng, ka tsela eo ho fapana tatso ea lijo tse sa hlajoang.
Lijo:
- spinach - 500 g;
- turkey fillet - 1.5 lik'hilograma;
- walnuts - 100 g;
- Peperegia ea Bulgaria - 0,5 pcs.;
- konofolo - meno a mabeli;
- thyme, basil, thyme - ho latsoa;
- letsoai, pepere, paprika.
Litokisetso
- Lihlopha tsa li-fillets tsa Turkey li shapuoa, li behiloe filiming ea lijo tse hahiloeng.
- Letsoai le setlolo, pepere, u fafatse litlama le li-paprika.
- Sipinake se paloa ho fihlela se nolofalitsoe ka metsi a belang, se phunyeletsoeng, se hlajoe ka blender le konofolo, se lokiselitsoeng ho latsoa.
- Abela semela sa spinach holim'a nama.
- Fokotsa mosebetsi o nang le linate le pepere e khethiloeng.
- Ka thuso ea moqolo o nang le spinach, tlama le khoele, koahela ka foil.
- Fang nama bakeng sa lihora tse 1.5 ka likhato tse 180.
Lipancake tse entsoeng ka spinach
E fumanoe ka mokhoa o sa tloaelehang ka ponahalo, li-pancake tse monate le tse phetseng hantle tse entsoeng ka spinach. Ba ka sebeletsoa feela ka bolila ka tranelate, mayonnaise, e 'ngoe e loketseng mongobo kapa tlatsetsa ho tlatsa. E le ho tlatsa, motsoako o tsoang ho o mong kapa mefuta e sa tšoaneng ea chisi e bonolo le ho tlatsoa ha litlama le konofolo e tla lumellana.
Lijo:
- spinach - 100-150 g;
- lebese - 200 ml;
- mahe - likotoana tse peli;
- phofo - 100 g;
- tsoekere - 1 teaspoon;
- oli ea meroho - 1 tbsp. khaba;
- Butter - 2 tbsp. likhaba;
- letsoai, ho tlatsa (khetho) kapa tranelate e bolila.
Litokisetso
- Hlatsoa mahe ka letsoai le tsoekere, eketsa lebese, botoro le phofo, otla hape, tlohela metsotso e 15.
- Sipinake e na le mokelikeli o kopantsoeng, o kenyelletsoa hlama, mme e tsoakiloe.
- Bake li-pancake ka tsela e tloaelehileng, li silafatse ka botoro, ha ho lakatseha, tlatsetsa ho tlatsa kapa u sebelise tafole ka tranelate e bolila.
Casserole ka spinach le chisi
Ho tsebahala ha lijana tsa sipinake ho ntse ho eketseha, moo makhasi a apehiloeng teng a tsamaea le grated cheese kapa ka kopo ea lihlahisoa tse ling tse amehang ka sebōping. Sebeletsa libōpuoa tse tšoanang tsa litloaelo tse nkiloeng ka meroho e monate kapa salate e 'ngoe e bonolo, sesepa se bolila kapa bohobe bo monate.
Lijo:
- sipinake - 200 g;
- lebese - 250 ml;
- onion - sengoathoana se le seng;
- mahe - likarolo tse 6.;
- Butter - 3 tbsp. likhaba;
- li-hard-cheese - 150 g;
- letsoai, pepere.
Litokisetso
- A otla ka lebese la blender le mahe, eiee le botoro, ho lekaneng hore o latsoe.
- Eketsa makhasi a spinach a lokiselitsoeng, kopanya, jala boima ka foromo ea oli.
- Ka mor'a ho pheha metsotso e 20 ka likhato tse 200, spinake casserole e fafatsoa ka chisi ebe e khutlela ka ontong bakeng sa metsotso e meng e 5.
Smoothies ea spinach
Ho latsoa ha monate oa spinach ho sa nke lehlakore ho u fa monyetla oa ho o kopanya ka katleho le mefuta eohle ea meroho kapa litholoana ho lokisa vithamine. Ho e-na le banana, u ka sebelisa liapole, kiwi, mango, kapa meroho ea limela: lihoete, lithupelo kapa motsoako oa celery, tse ling tse ngata.
Lijo:
- spinach - sehlopha sa 1;
- banana - 1 piece;
- lebese - likopi tse 1.5;
- mahe a linotsi - 1 teaspoon;
- lero la lemone - 2 tbsp. likhaba.
Litokisetso
- Ka har'a setshelo sa blender u behe makhasi a hlatsoitsoeng le a omisitsoeng a sipinake, a qhibililoe 'me a robehe likotoana tsa banana.
- Eketsa lebese, mahe a linotši, lero la lemone.
- Laola smoothies ho tloha ka spinach le banana ka metsotso e seng mekae kapa ho fihlela ho e-na le homogeneity mme o sebeletsa hang-hang.
Sipinake le raspberry
Keke ea sipinake e tla senya gourmet leha e le efe hang-hang kapa lijo-lijo tsa lijo. Li-biscuit tse monate tsa mobala oa emerald oa pele li fapana haholo le monokotšoai o nang le raspberry e khanyang le tranelate e monate ea tranese. Haeba o lakatsa, o ka lokisetsa tranelate ea sefate sa tranelate, tranelate e bolila kapa ntho leha e le efe ho latsoa tatso ea hau.
Lijo:
- sipinake - 200 g;
- phofo - 200 g;
- oli ea limela - 160 ml;
- mahe - likotoana tse peli;
- tsoekere - 160 g;
- vanilla e nkiloeng - 1 tbsp. khaba;
- phofo e bakang - 10 g;
- lero la lemone - 2 tbsp. likhaba;
- tranelate chisi - 300 g;
- tsoekere e phofshoana - 150 g;
- tranelate - 100 ml;
- Raspberry e hloekileng, jelly ea kaka.
Litokisetso
- Sipinachi ea sefate le oli ea limela le lero la lemone le nang le blender.
- Mo-mixer o hlahisa mahe a nang le tsoekere ka metsotso e 10.
- Kopanya lehe le spinach motsoako, eketsa vanilla, phofo le phofo ea ho baka.
- Bake biscuit, chill, cut.
- Kopanya lero la curd le phofo le motsoako, eketsa sefahleho sa tranelate pele litlhōrō.
- Bokella kaka, promazyvaya mahobe a monate le lihlahla tsa sandwich.
- Lubella lihlahisoa tsa tranelate ka kaka e tsoang ka holimo, e khabisitse ka monokotšoai, e koahelang jelly e phehiloeng bakeng sa kaka.