Nkhumba Yosavuta Collard Greens ndi Mpunga (Gluten wopanda)

Ndimakonda kudya masamba a maluwa, koma sindikudziwa kuti aliyense amasangalala ndi masamba obiriwira monga momwe ndikuchitira, koma ndikukhulupirira kuti anthu ambiri amakonda kudya masamba awo (kuphatikizapo masamba a maluwa) komanso ngati nthawi zonse amakhetsa zonunkhira ndikuphika bwino . Chinsinsi chodyera masamba ndi zamasamba cha masamba a collard chimaphatikizapo zokometsera zochepa zokha, kuphatikizapo margarini wamagazi, tsabola wofiira wofiira ndi tsabola wa cayenne kuti awapatse kagawo kakang'ono monga gawo la masamba ndi masamba a mpunga.

Masamba a zamasamba ndi mpunga angatumikidwe ngati mbale ya masamba, kapena kuwonjezera tofu kapena tofu kuphika. Maluwa a mpunga ndi mpunga amapatsa zakudya zowonjezera zakudya zowonjezera, komanso ndizofunikira kuti aliyense aziphika ndi kudya pa bajeti. Kupaka mpunga, womwe ndi zakudya zotsika mtengo zomwe mungathe kuzipeza pafupifupi kulikonse padziko lapansi, zomwe zimakhala zowonjezereka monga maluwa a collard ndi njira yabwino yokwaniritsira zosakera pamene mukudya zamasamba, zamasamba, ndi zathanzi.

Kodi mukufunikira njirayi kuti ikhale yamtundu wa gluten? Khalani otsimikiza kuti mugwiritsire ntchito msuzi wopanda masamba a gluten, kapena, bwino apobe, pangani zanu, kotero mudziwe chomwe chiri mmenemo.

Chimene Mufuna

• 2 makapu masamba msuzi
• 1 chikho woyera mpunga
• 1 tbsp vegan margarine
• 1/2 tsp mchere
• 1/4 Tsp tsabola wofiira
• 2 makapu collard amadyera (kuchapidwa ndi akanadulidwa)
• Dash tsabola (kapena kulawa)
• Zosankha: dash tsabola ya cayenne

Momwe Mungapangire Izo

1. Mu mphika waukulu, bweretsa masamba a msuzi kwa chithupsa. Onjezani mpunga, margarine wamchere, mchere ndi tsabola wofiira.
2. Onjezerani masamba a collard ndipo mubweretse pang'onopang'ono kuimirira.
3. Phimbani poto ndikulola zonse kuti ziphike kutentha kwapakati mpaka mpunga wophika ndi wofewa, pafupifupi mphindi 20, panthawi imodzi. Mu mbale iyi, ine ndimakonda kukhala ndi mpunga wodzala pang'ono chabe kotero ndi zabwino ndi zofewa.

1. Onjezerani tsabola wa tsabola wakuda ndi mchere wambiri ndi tsabola wofiira kuti mulawe. Pangani zakudya zamphongo, sakanizani 1/4 mpaka 1/2 tsp cayenne tsabola (kapena dash ya msuzi wotentha) musanatumikire.
2. Amapanga mavitamini anayi a masamba ndi mpunga.

Malangizo a Zakudya, pa kutumikira:
Zikhala: 220
Mafuta: 3.8 g, 6% tsiku lililonse
Cholesterol: 0mg
Sodium: 712mg, 30%
Zakudya Zam'thupi: 1.4g
Mapuloteni: 6.3g
Vitamini A 18%, Vitamini C 11%, Calcium 4%, Iron 13%

Onaninso: Zowonjezera zowonjezera zosakaniza zamadzulo

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	217
Mafuta Onse	2 g
Mafuta okhuta	0 g
Mafuta Osatchulidwa	1 g
Cholesterol	0 mg
Sodium	682 mg
Zakudya	42 g
Matenda a Zakudya	3 g
Mapuloteni	6 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)