Ukunikeza umndeni wakho ukudla okunomsoco akudingekile ukuba uphule ibhange. Ngokuhlela okuncane nokudala, ungajabulela ukudla okumnandi nokunempilo ngaphandle kokuphazamisa ibhajethi yakho. Kulesi sihloko, sizohlola imibono ehlukahlukene yokudla komndeni ethengekayo enomsoco futhi eyanelisayo. Ake siqale!
Ukunikeza umndeni wakho ukudla okunomsoco akudingekile ukuba uphule ibhange. Ngokuhlela okuncane nokudala, ungajabulela ukudla okumnandi nokunempilo ngaphandle kokuphazamisa ibhajethi yakho. Kulesi sihloko, sizohlola imibono ehlukahlukene yokudla komndeni ethengekayo enomsoco futhi eyanelisayo. Ake siqale!
1. I-Pasta Primavera Yembiza Eyodwa
Izithako:
- I-pasta kakolweni wonke
- Imifino ehlukahlukene (efana nopelepele, i-broccoli, izaqathe, nophizi)
- Amafutha e-Olive
- Ugaliki
- Umhluzi wemifino
- I-Parmesan ushizi (uyazikhethela)
- Usawoti kanye nopelepele ukunambitha
Imiyalelo:
Ebhodweni elikhulu, fudumeza amafutha omnqumo bese usakaza u-garlic kuze kube yiphunga elimnandi. Engeza imifino bese upheka kuze kube ithenda kancane. Engeza umhluzi wemifino bese ulethe ngamathumba. Engeza i-pasta bese upheka kuze kube yi-al dente. Isizini ngosawoti kanye nopelepele. Khonza kushisa, kufakwe ushizi we-Parmesan ogayiwe uma uthanda.
2. Izinti Zenkukhu Ebhakiwe Ngemifino Egazingiwe
Izithako:
- Izigubhu zenkukhu
- Imifino ehlukahlukene (njengamazambane, izaqathe, namahlumela aseBrussels)
- Amafutha e-Olive
- I-garlic powder
- I-Paprika
- Usawoti kanye nopelepele ukunambitha
Imiyalelo:
Shisisa ihhavini ukuya ku-400°F (200°C). Beka izigubhu zenkukhu nemifino ebhodini lokubhaka. Gcoba ngamafutha omnqumo bese ufafaza u-garlic powder, i-paprika, usawoti kanye nopelepele. Gcoba ukuze ugqoke ngokulinganayo. Bhaka imizuzu engu-40-45, noma kuze kube yilapho inkukhu iphekwe futhi imifino ithenda. Khonza kushisa njengokudla okuphelele.
3. I-Lentil kanye nemifino Gxumisa-gazinga
Izithako:
- Udali
- Imifino ehlukahlukene (efana nopelepele, i-broccoli, i-snap peas, nezaqathi)
- I-soy sauce
- Ujinja
- Ugaliki
- Amafutha eSesame
- Ilayisi noma i-quinoa (uma uthanda)
Imiyalelo:
Pheka udali ngokusho kwemiyalelo yephakheji. Epanini elikhulu noma e-wok, shisa amafutha e-sesame bese ugoqa i-ginger ne-garlic kuze kube yiphunga elimnandi. Engeza i-lentile ephekiwe ne-soy sauce ukunambitha. Hlanganisa ukuze uhlanganise futhi ushise. Khonza ngelayisi noma i-quinoa, uma uthanda.
4. I-Quesadilla egcwele imifino
Izithako:
- Ama-tortilla kakolweni
- Imifino ehlukahlukene (efana nopelepele, u-anyanisi, i-zucchini, nesipinashi)
- I-shredded ushizi (njenge-cheddar noma i-mozzarella)
- Ukwatapheya (uma uthanda)
- I-salsa noma iyogathi yesiGreki (uma uthanda)
- Usawoti kanye nopelepele ukunambitha
Imiyalelo:
Shisisa i-skillet phezu komlilo ophakathi. Faka i-tortilla ku-skillet bese ufafaza ushizi ohlisiwe. Engeza imifino ehlukahlukene kanye nenkathi ngosawoti kanye nopelepele. Phezulu nenye i-tortilla. Pheka kuze kube yilapho ushizi uncibilika futhi ama-tortilla abe nsundu osagolide, apheqa phakathi. Phinda ngezithako ezisele. Sika ama-wedges bese ukhonza nge-avocado eqoshiwe, i-salsa, noma iyogathi yesiGreki.
5. I-Quinoa Egcwele I-Bell Pepper
Izithako:
- I-Bell pepper
- I-quinoa ephekiwe
- I-Ground turkey noma inyama yenkomo enamafutha (ngokuzithandela)
- U-anyanini
- Ugaliki
- Utamatisi oqoshiwe ethinini
- I-Mozzarella ushizi
- Isinongo sase-Italy
- Usawoti kanye nopelepele ukunambitha
Imiyalelo:
Shisisa ihhavini ukuya ku-375°F (190°C). Sika iziqongo ze-bell pepper bese ususa imbewu kanye nolwelwesi. E-skillet, pheka i-turkey noma inyama yenkomo, u-anyanisi, ne-garlic kuze kube nsundu. Engeza utamatisi oqoshiwe, i-quinoa ephekiwe, isinongo sase-Italy, usawoti kanye nopelepele. Hlanganisa ukuze uhlanganise futhi upheke imizuzu embalwa. Gcoba upelepele ngengxube yequinoa bese ufaka endishini yokubhaka. Phezulu nge-mozzarella ushizi. Bhaka imizuzu engu-25-30, noma kuze kube yilapho upelepele usuthambile futhi ushizi uyancibilika futhi u-bubbly. Khonza kushisa njengokudla okunempilo.
6. Ibha yesaladi ye-DIY
Izithako:
- Imifino exutshiwe
- Imifino ehlukahlukene (efana notamatisi, ukhukhamba, izaqathe, nopelepele)
- Izinketho zamaphrotheni (njengenkukhu eyosiwe, ama-chickpeas, noma amaqanda abilisiwe)
- Ushizi (njenge-feta noma i-shredded cheddar)
- Amantongomane noma imbewu (njengama-walnuts noma imbewu ye-sunflower)
- Izinketho zokugqoka (njenge-vinaigrette ye-balsamic, i-ranch, noma i-lemon-tahini)
Imiyalelo:
Setha ibha yesaladi nazo zonke izithako. Vumela ilungu ngalinye lomndeni lizakhele isaladi lalo ngezinto ezigcotshwayo azithandayo. Jabulela ukudla okunomsoco nokwenza ngokwezifiso ndawonye.
7. Ubhontshisi Omnyama kanye neTaco Yemifino
Izithako:
- Ama-tortilla kakolweni
- Ubhontshisi omnyama osemathinini
- Imifino ehlukahlukene (efana no-anyanisi, i-bell pepper, i-zucchini, nommbila)
- I-Taco isinongo
- Ukwatapheya
- I-salsa noma iyogathi yesiGreki
- I-Cilantro (uma uthanda)
Imiyalelo:
E-skillet, gazinga u-anyanisi kanye ne-bell pepper kuze kuthambe. Faka i-zucchini nommbila bese upheka kuze kube ithenda. Khipha bese uhlanza ubhontshisi omnyama osethinini, bese uwafaka ku-skillet. Faka i-taco seasoning bese upheka imizuzu embalwa. Fudumeza ama-tortilla bese uwagcwalisa ngengxube kabhontshisi omnyama nemifino. Phezulu ngokwatapheya osikiwe, i-salsa noma iyogathi yesiGreki, ne-cilantro entsha, uma uthanda.
8. Irayisi Ethosiwe Yemifino
Izithako:
- Irayisi eliphekiwe (okungcono irayisi lezinsuku)
- Imifino ehlukahlukene (efana nophizi, izaqathe, u-anyanisi, ne-broccoli)
- Amaqanda
- I-soy sauce
- Amafutha eSesame
- Ugaliki
- U-anyanisi oluhlaza (uma uthanda)
- Usawoti kanye nopelepele ukunambitha
Imiyalelo:
Epanini elikhulu noma e-wok, shisa amafutha e-sesame bese usakaza i-garlic kuze kube yiphunga elimnandi. Engeza imifino ehlukahlukene bese ugoqa-gazinga kuze kube yilapho i-crisp-thenda. Phusha imifino ohlangothini olulodwa lwepani bese uphahla amaqanda ngakolunye uhlangothi. Gcoba amaqanda bese uwahlanganisa nemifino. Engeza irayisi eliphekiwe epanini bese ugoqa-gazinga ukuze ushise. Isizini nge-soy sauce, usawoti kanye nopelepele. Gcoba ngo-anyanisi oluhlaza oqoshiwe, uma uthanda.
9. I-Salmon Ebhakiwe Ne-Quinoa Nemifino Egazingiwe
Izithako:
- Izinhlanzi ze-salmon
- Ilamuna
- Amafutha e-Olive
- Usawoti kanye nopelepele
- I-Quinoa
- Imifino ehlukahlukene (njenge-broccoli, ukholifulawa, nezaqathi)
- I-garlic powder
- I-Paprika
- Amafutha e-Olive
- Usawoti kanye nopelepele
Imiyalelo:
Shisisa ihhavini ukuya ku-400°F (200°C). Beka izibopho ze-salmon ebhodini lokubhaka. Khama ijusi kalamula omusha phezu kwe-salmon bese ugcoba ngamafutha omnqumo. Isizini ngosawoti kanye nopelepele. Bhaka imizuzu engu-12-15, noma kuze kube yilapho i-salmon iphekwe ngendlela oyithandayo. Ngenkathi i-salmon ibhaka, pheka i-quinoa ngokwemiyalelo yephakheji. Gcoba imifino ehlukahlukene ngamafutha omnqumo, i-garlic powder, i-paprika, usawoti kanye nopelepele kwelinye ishidi lokubhaka. Rosa imifino kuhhavini imizuzu engu-20-25, noma ize ithenda. Khonza i-salmon ebhakiwe ne-quinoa nemifino egazingiwe ukuze uthole ukudla okunempilo.
10. I-Veggie Pizza Yasekhaya
Izithako:
- Inhlama ye-pizza (ethengwe esitolo noma eyenziwe ekhaya)
- I-pizza sauce
- Imifino ehlukahlukene (efana nopelepele, amakhowe, u-anyanisi, notamatisi)
- I-Mozzarella ushizi
- Isinongo sase-Italy
- Amafutha e-Olive
- Usawoti kanye nopelepele ukunambitha
Imiyalelo:
Hlangisa ihhavini ngokulandela imiyalelo yenhlama ye-pizza. Gcoba inhlama ye-pizza endaweni ewufulawa ngokujiya okufunayo. Beka inhlama ebhodini lokubhaka noma itshe le-pizza. Spread pizza sauce ngokulinganayo phezu kwenhlama. Phezulu ngemifino ehlukahlukene bese ufafaza ushizi we-mozzarella. Isizini ngesinongo sase-Italy, amafutha omnqumo, usawoti kanye nopelepele. Bhaka ngokulandela imiyalelo yenhlama ye-pizza kuze kube yilapho uqweqwe luba nsundu ngokusagolide futhi ushizi uyabhampa. Sika bese uphake kushisa ukuze uthole isidlo esimnandi esilungele umndeni.
Ngale mibono yokudla komndeni okunempilo nokuthengekayo, ungakwazi ukondla obathandayo ngenkathi uhlala ngaphakathi kwesabelomali sakho. Zizwe ukhululekile ukwenza ngendlela oyifisayo lezi zokupheka ngokusekelwe kokuthandwayo komndeni wakho kanye nezidingo zokudla. Jabulelani inqubo yokupheka ndawonye futhi nijabulele ukudla okumnandi njengomndeni. Khumbula, ukudla okuhle akudingekile ukuba kubize!
Isiphetho
Ukusungula imikhuba yokudla enempilo futhi ethengekayo yomndeni wakho akuzuzisi nje kuphela enhlalakahleni yabo kodwa futhi nesabelomali sakho. Ngokuhlanganisa izithako ezinomsoco futhi ukhumbule izindleko zakho, ungakha izinhlobonhlobo zokudla okumnandi nokuvumelana nesabelomali. Ngemibono yokudla enikezwe kulesi sihloko, unesiqalo sokuhlola ama-flavour ahlukene kanye nezinketho ezizogcina umndeni wakho wanelisekile futhi unomsoco. Ngakho-ke, phakamisa imikhono yakho, uqonde ekhishini, futhi ujabulele uhambo lokulungiselela ukudla okunempilo nokungabizi kwabathandekayo bakho. Ukupheka okujabulisayo!
