Litapole tse phetseng hantle tsa litapole tse hlabang Mayo

Litaba

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Ah, salate ea litapole. Ke ntho eo u tlamehang ho ba le eona barbecue ea lehlabula, empa lipepe tse ngata tsa setso ke che-che bakeng sa lijo tsa hau. Hobane'ng? Hobane li na le likhaba tsa mayo-tse ka nyarosang likhalori le mafura kapele. (FYI, kopi e le ’ngoe ea mayo e tloaelehileng e na le lik’hilojule tse 1 496, ligrama tse 165 tsa mafura, le ligrama tse 26 tsa mothapo o koalang mafura a tletseng!)

Empa ha ho hlokahale hore u qobe sejana sena se monate - sebelisa feela malebela ana ho thusa ho aha salate ea litapole e phetseng hantle le ho feta. (Ha u ntse u le teng, shapa e 'ngoe ea lijana tsena tse 10 tse nang le phepo e ntle le tse monate tse etsang hore Coleslaw e be lihlong.)

Litapole: Ho etsa salate ea litapole, o hloka senotlolo sa litapole. Ho na le mefuta e mengata eo u ka e sebelisang, ho kenyelletsa le russet ea setso kapa khauta ea Yukon, litapole tse letlalo le khubelu kapa tse pherese. U ka ea tseleng e monate ka ho sebelisa litapole. Ho kenya fiber e ngata, tlohela letlalo ho-ntle le khauta ea Yukon (letlalo le ka ba thata, kahoo ho molemo ho le ebola esale pele).

Litapole ke veggie ea starchy, e bolelang hore e fana ka likhalori tse ngata ho feta meroho e meng e seng ea starchy (joalo ka broccoli le cauliflower). Haeba u batla ho khaola lik'hilojule ebe u eketsa tatso ka nako e le 'ngoe, u ka nka karolo ea litapole ka meroho e tlase ea khalori joaloka parsnips kapa cauliflower.

Li-add-ins: Haeba u eketsa salate ea hau ea litapole ka li-veggies tse mebala-bala, ha u hloke litapole tse ngata. Li-salate tsa litapole tse tloaelehileng li bitsa linaoa tse tala le lierekisi, empa u ka eketsa ntho leha e le efe eo ue ratang kapa e leng ka nako e kang radishes, lihoete, pepere e khubelu kapa e mosehla le broccoli. Litlama tse ncha li ka boela tsa phunya tatso le 'mala, hape li na le livithamini le liminerale tse seng kae. Haeba u khetha ho eketsa motsoako o nang le lik'halori tse phahameng, joaloka bacon le chisi, ho lokile hape, empa boloka likarolo tse nyenyane haholo. Lisebelisoa tse mafura a mangata li ka alima tatso e le 'ngoe, ka hona o hloka feela e nyane haholo.

Ho apara: Liaparo tse thehiloeng ho Mayo li tloaelehile lisalateng tsa litapole tsa setso. Mefuta e mengata ea diresepe e bitsa mayo a mangata (joaloka senoelo se le seng) se khanyetsang tatso e monate ea meroho e mecha. Ntho ea pele eo u ka e etsang ho khaola likhalori? Fokotsa palo ea ho roala ka halofo. Ebe u senya lik'hilojule le ho feta ka ho sebelisa 50:50 combo ea yogurt e sa nonang mafura ea Greek le mayo e bobebe. Liaparo tse thehiloeng ho Mayo ha se khetho ea hau feela, leha ho le joalo. U ka sebelisa vinaigrette ea balsame, sauce ea pesto, tahini, kapa liaparo tse bululetsoeng tsa Asia ho latsoa salate ea hau ea litapole. Li-Vinaigrette, haholo-holo, li na le likhalori tse fokolang ho feta liaparo tsa creamier. Ha u lokisa salate ea hau, leka likhaba tse peli tsa tablespoons ka ho sebeletsa. (Leka e 'ngoe ea Liaparo tsena tse 10 tsa salate e entsoeng hae ka mokhoa o monate ho feta li-drizzles tse rekiloeng ke lebenkele.)

Mekhoa ea ho Leka: Litsela tse hlano ke tsena ho u qalisa. Hang ha u qeta ho e qeta, u ka qala ho iketsetsa ka tsela eo ue ratang ka eona.

Litapole tse halikiloeng tsa Apple

Salate ena ea litapole e sebelisa litapole le ho ama feta ho eketsa tatso. E apere ka vinaigrette e bobebe e aparang, empa e sa khangoe ke metsi, salate.

Salate ea litapole tsa Greek

Salate e halikiloeng ea litapole tse monate

Litapole tse futhumetseng tse nang le Bacon le Butter Sauce

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