Mokhoa oa ho etsa boto e phetseng hantle ea Mediterranean Tapas Board

Litaba

• Tlhahlobo bakeng sa

U hloka papali ea mokete oa mokete oa hau? Ela hloko lijo tsa Mediterranean tse tsebahalang haholo 'me u hlophise boto ea tapas ea setso, e bitsoang mezze.

Naleli ea boto ena ea Mediterranean ke litapole tse halikiloeng le linaoa tse tšoeu. Recipe e ntle haholo bakeng sa batho ba mafolofolo hobane e entsoe ka li-beet le linaoa.

Li-beet li molemo ho feta 'mala oa tsona o mofubelu o motle. Meroho ea motso e sebetsa e le matla a maholo bakeng sa 'mele oa hau. Sistimi ea hau e fetola li-nitrate ka li-beet hore e be nitric oxide, e thusang ho eketsa palo ea oksijene le mali a tlisoang mesifa. Boithuto bo bontšitse hore sena le sona se ka thusa ho eketsa matla, matla le mokoka nakong ea boikoetliso le ho fola kapele kamora ho ikoetlisa. (Fumana lintlha tse ling mabapi le hore na hobaneng baatlelete ba mamellang bohle ba hlapanyang ka lero la Beet.)

Linaoa tsona li tletse fiber e u thusang ho sila lijo hantle le ho ikutloa u khotse nako e telele. Hape, ka pokello ea protheine e thehiloeng semeleng, mesifa ea hau e tla thaba joalo ka tatso ea hau.

Lisebelisoa:

Beet e halikiloeng le White Bean Dip

½ lb li-beet tse khubelu tse halikiloeng (hoo e ka bang 2)

15 oz linaoa tse tšoeu, tse tšolotsoeng le ho hlatsuoa

2 tbsp tahini

1 tbsp lero la lero la lemone

1 tsp kumine

1 tsp phofo ea konofolo

1/2 tsp letsoai

1/4 tsp pepere ea cayenne

Tšela metsoako eohle ea motsoako oa lijo le puree ho fihlela e boreleli. Beha sekotlolo le holimo ka li-pistachio tse khethiloeng.

Boto ea Mezze

Lokisetsa qoelisa holim'a letlapa la ho itšeha haufi le lijana tseo u li ratang tsa Mediterranean, joalo ka li-artichokes tse marinated, mohloaare o tsoakiloeng, feta, likomkomere le pita ea lijo-thollo. Thabela!

Tlhahlobo bakeng sa