Kungani ulinde uNyaka Omusha ukuba uthole ukudla okunempilo nokuphila okunempilo? Khipha ukudla okunempilo ngaphambi konyaka ukuphela bese ibhola lihla. U-Eva Wonyaka Omusha, ukhonza isikhangiso esiphundu, esingenayo gluten, futhi ohlangothini olukhanyayo lokushintsha kahle kwezinga le nkathi yeholide.
I-Tzatziki iyi-sauce yesiGrisi ngokuvamile ehlanganiswe nenyama eboshwe noma ikhonjiswe njengenhlanzi enomphefumulo kanye nama-veggies nesinkwa esine-crusty.
Ngenkathi iphilile, i-tzatziki ayifuni ukunambitheka. Emile futhi enomusa kusuka ku-yogurt yamaGreece, epholile ekhukhamba ehlutshiwe, ubuhlungu obuvela ku-garlic echotshoziwe, kanye ne-tangy ephuma ku-viniga obomvu. Kuyinto isidlo enomsoco ocebile nge texture ngokwanele ukuze ujabule kanye gluten-free crackers, chips, isinkwa, kanye fresh veggies.
Ngesikhathi i-tzatziki ilula ukuhlanganisa ndawonye, isikhathi sidingeka ukudala i-tzatziki ekhangayo ngempela. Ikhukhamba eliqhekeke kakhulu ngebhokisi i-grater idinga ukukhipha ithawula lamaphepha phezu kwe-colander ngamahora ambalwa ukulahla umswakama obuningi nangoketshezi ngangokunokwenzeka. Ukwenza kanjalo kuzogwema ukudala i-tzatziki enamanzi, i-runny. Akekho othanda lokho! Ngenkathi kukhishwa ukudla okuthakazelisayo ngokushesha ngemuva kokuba kwenziwe, i-tzatziki iyakuthanda kakhulu uma igcinwa ubusuku bonke ukuvumela ama-flavour, ikakhulukazi igalikhi, ukuba avuleke futhi avuleke.
I-Tzatziki iyasetshenziswa kangcono ngoqwembe we-crunchy, fresh crudité noma isinkwa se-pita esingenalutho esine-gluten. Ungasebenzisa futhi esinye isinkwa esingenalutho se-gluten njengesikebhe sokudonsa salesi sauce esiphundu, senhliziyo, nesempilo.
Ngaphambi kokukhonza, hlobisa i-tzatziki nge-snippet ye-dill entsha noma i-parsley eqoshiwe kanye ne-drizzle yamafutha omnqumo omusha. Buka njengoba lokhu kudida okungenayo okungajwayelekile kushabalale ngokushesha!
Okuzokwenza
- I-yogzi engu-16 engama-fat ayi-Greek (ngithanda ukusebenzisa i-FAGE)
- Ikhukhamba yesiNgisi eyodwa (engaphenduliwe futhi yahanjisiwe)
- 2 tbsp amafutha omnqumo (extra-virgin)
- 1 tbsp iwayini elibomvu iviniga
- 2 clove garlic (ochotshoziwe)
- usawoti kanye nopelepele ukunambitha
Indlela Yokwenza
- I-grate eyodwa ikhukhamba enkulu engaphenduliwe yesiNgisi ne-box grater. Hlela i-cucumber shreds ephepheni leshidi elibekwa phezu kwe-colander. Fafaza nge-pinch yolwandle usawoti. Vumela ukuhlala isikhathi eside amahora angu-3-4, uguqule ithawula lephepha ngapha nangapha, ukuze ususe amanzi amaningi nomswakama ngangokunokwenzeka.
- Esikhathini sokuxuba okulinganiselwe, hlanganisa i-yogurt, amafutha omnqumo, uviniga, ugarlic ochotshoziwe, nosawoti kanye nopelepele. Hlanganisa ndawonye ukuhlanganisa. Engeza i-credumber shreds bese uxuba kahle.
- I-tzatziki yefriji egumbini elingenalutho ebusuku (ithokoza kakhulu ngosuku olulandelayo).
- Khonza ngesinkwa samahhala se-gluten, ama-crackers, noma ama-veggies amasha.
Isikhumbuzo: Njalo qinisekisa ukuthi umsebenzi wakho owenziwe, izinto, amapanini namathuluzi akhululekile kwe-gluten. Hlala ufunda amalebula womkhiqizo ukuqinisekisa ukuthi umkhiqizo awunama-gluten. Abakhi bangashintsha amafomu womkhiqizo ngaphandle kwesaziso. Lapho ungabaza, ungathengi noma usebenzise umkhiqizo ngaphambi kokuxhumana nomkhiqizi ukuqinisekisa ukuthi umkhiqizo awunawo gluten.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 114 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 7 mg |
| I-sodium | 61 mg |
| Ama-carbohydrate | 11 g |
| I-Fiber Dietary | 0 g |
| Amaphrotheni | 6 g |