Ukufuna ukudla kwasemini kwemifino elula? Zama lokhu kwe-cream ye-cream cheese veggie wraps iresiphi yesidlo sakusihlwa ekuhambeni.
Ngiyayithanda inhlanganisela yama-kirikhi ushizi kanye nama-tortillas efulawa. Vele ufake ama-veggies, futhi une-vegetarian enempilo noma i- vegan (uma usebenzisa i-ayisikhilimu engekho ubisi lwe-milk) faka isandaji sakusihlwa. Isipinashi kanye nama-alfalfa amahlumela enza lesi sikhilimu sikhilimu sigqoke super enempilo, futhi i-avocado yenza kube nandi okumnandi kakhulu. Jabulela!
Okuzokwenza
- Izipuni ezimbili ze-milk-free cream ushizi
- 1 i-tortillas ifulawa
- 1/4 indebe isipinashi
- 1/4 indebe i-alfalfa ihlumela
- I-avocado ye-1/2 (ethelwe)
- 1/2 utamatisi (ocebile kancane)
- 1/4 ikhukhamba ikhiqizi
- Izipuni ezimbili ezi-red anyanisi
- dash usawoti (ukunambitha)
- dash pepper (ukunambitha)
Indlela Yokwenza
- Sakaza i-vegan cream ushizi ku-tortillas efulawa.
- Beka izingulube kunoma yiziphi izilinganiso ozithandayo.
- Fafaza ngesamba esihle usawoti kanye nepelepele ukunambitha nokugoqa.
Amanothi
- Ngithanda i-Tofutti brand vegan cream cheese, kodwa ungasebenzisa noma iyiphi into oyithandayo noma ongayithola esitolo sakho sokudla.
- Ama-veggies afakwe kulokhu okugoqa yilokho okwenza ukuthi iresiphi ibonakale. Zithokozise futhi zinomsoco ukuqala. Isibonelo, isipinashi ilayishwa nge-vitamin K, i-vitamin A, i-manganese, i-folate, insimbi nezinye izakhi ezibalulekile. Uhlaza oluhlaza okwesibhakabhaka luye lwatholakala lufaka isandla empilweni yethambo futhi luqukethe ama-phytonutrients angase abe nezinzuzo zokulwa nokuvuvukala nokulwa nomdlavuza.
- I-Alfalfa ihlumela yinye i-veggie enezinzuzo zempilo ongase ungayiqondi. I-Alfalfa ihlumela yizimbewu ezincane ze-alfalfa plant (okuyiyona inkambo futhi enomunyu okufanele idliwe ekuvuthweni). Iqukethe i-fibre yokudla, amaprotheni, ne-micronutrients, ene-calories ayisishiyagalombili kuphela ekhonzayo. Noma kunjalo, qiniseka ukulandela izinyathelo zokuphepha kokudla lapho uthenga, ugcina futhi usebenzisa ama-alfalfa amahlumela. Imbewu nobhontshisi zihluma ezindaweni ezifudumayo nezimswakama ezifanele ukukhula kwamabhaktheriya afana ne-salmonella, i-listeria ne-E. coli. Ngokusho koMnyango WezeMpilo wezeMpilo wase-United States, izingane, asebekhulile, abesifazane abakhulelwe kanye nanoma ubani onamasosha omzimba obuthakathaka kufanele agweme ukudla amahlumela aluhlaza kunoma yiluphi uhlobo (kufaka phakathi ama-alfalfa amahlumela).
- Uma unesifo sikaCeliac noma uzwela olune-gluten, zama ukufaka endaweni yezikhumba ze-corn for tortillas. Iqabunga elikhulu le-ulethisi lingasetshenziswa futhi njengengxenye ye-tortillas ezindaweni eziningi zokupheka.
Imithombo:
I-George Mateljan Foundation. (2001). Isipinashi. Ukudla Okucebile Komhlaba, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
Russo, J. (2013, Agasti 16). Izinzuzo zezempilo zama-alfalfa amahlumela. LiveStrong.com, http://www.livestrong.com/article/243831-alth-benefits-of-alfalfa-sprouts/
UMnyango WezeMpilo wase-US kanye Nezinsizakalo Zabantu. Amahlumela: Okufanele ukwazi. Foodsafety.gov, https://www.foodsafety.gov/keep/types/fruits/sprouts.html
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1578 |
| Inani lamafutha | 60 g |
| I-Fat egcwele | 20 g |
| I-Fat Unsaturated | 20 g |
| I-cholesterol | 29 mg |
| I-sodium | 3,280 mg |
| Ama-carbohydrate | 223 g |
| I-Fiber Dietary | 25 g |
| Amaphrotheni | 41 g |