Lijo tsa Middle Easten e kanna ea ba lijo tse ncha tsa Mediterranean

Litaba

• Hummus kapa Baba Ghanoush
• Tabbouleh kapa Fattoush
• Tahini
• Litholoana bakeng sa Dessert
• Tlhahlobo bakeng sa

Lijo tsa khale tsa Mediterranean ke naleli ea phepo e nepahetseng, e amanang le kotsi e fokotsehileng ea lefu la pelo, ho ruruha ho sa foleng, lefu la metabolism, botenya, atherosclerosis, lefu la tsoekere, esita le mefuta e meng ea mofetše. (Psst ... Na u kile ua leka Creamy Mediterranean Kale Salad?)

Ha o ntse o cheka ka saalmon e halikiloeng mme o ntse o ja li-walnuts le li-veggies, o kanna oa hloloheloa motsoala ea haufi oa lijo tsa Mediterranean, lijo tsa Middle East. Feela joalo ka ha e le monate ebile e le molemo ho uena, lijo tsa Bochabela bo Hare ke setho se haufi sa jeokrafi le setaele sa ho ja. Lijo tsa Middle East hangata ho nahanoa hore li tsoa linaheng tse kang Lebanon, Israel, Turkey le Egypt. Ho ja Mediterranean hangata ho amahanngoa le Italy, Greece le Spain.

Katleho ea mokhoa oa ho ja oa Mediterranean o itšetlehile ka ho hatisa lijo-thollo, mafura a phetseng hantle joalo ka oli ea mohloaare le tlhapi, linaoa, linate, litholoana le meroho e sa tsoa khuoa. Hammoho, combo e fana ka maemo a phahameng a fiber, omega-3 fatty acids, le mefuta e mengata ea livithamini le liminerale. Lijo tsa Bochabela bo Hare li na le litšobotsi tse ngata tse tšoanang, tse lebisang tlhokomelo lijong tse thehiloeng limela ka hohle kamoo ho ka khonehang, ho sebelisa li-EVOO tse boima hoo e ka bang hohle, le ho nyenyelepa linaoa le li-veggies litokisong tse ngata, ho kenyeletsoa le li-dips tse ikhethang. Sephetho? Lijo tse nang le limatlafatsi tse matlafatsang bophelo bo botle le ho phela nako e telele. Bonus e 'ngoe: Lijo tsa Middle East hangata li tla le taolo ea karolo e hahelletsoeng ha lijana tse ngata li sebelisoa e le pokello ea lipoleiti tse nyane tse bitsoang mezze, tse ts'oanang le li-tapas tsa Spain. Setaele sena sa tlhahiso ha se u khothaletse ho lieha ho leka lijana tse ncha, empa lijana tse nyane li ka u thusa ho theola boima ba 'mele. Food & Brand Lab ea Univesithi ea Cornell e fumane hore lipoleiti tse nyane li etsa hore u nahane hore u ja lijo tse ngata ho feta kamoo u leng ka teng, tse ka fokotsang ts'ebeliso ea hau ea lijo le likhalori.

Mona, lijana tse ling tsa ho saena ho u qala.

Hummus kapa Baba Ghanoush

Lijo tsa Middle East li tsebahala ka ho ina, ho loketse punk ea punk (koro e felletseng, ehlile) kapa meroho e tala. Machaba a Kopaneng a phatlalalitse 2016 Selemo sa Machaba sa Lipulisi, a hlokomela melemo e phahameng ea bophelo bo botle le theko e tlase e le mabaka a ho rata tse ratoang ke likhoho, lensisi le linaoa tse ling. Hummus, motsoako o bonolo oa li-chickpeas, oli ea mohloaare le peo ea sesame e fatše, e tletse liprotheine tse thehiloeng limela, mafura a monounsaturated le fiber ea lijo. Baba ghanoush o nang le phepo e bobebe o beha kamora hummus, ka lebaka la botlolo ba eona ba bohlanya bo sa tlisoang ke letho ntle le li-eggplant tse sa tsoakoang, tahini le oli ea mohloaare.

Tabbouleh kapa Fattoush

Lijana tsena tse peli ke li-spin tsa Bochabela bo Hare ka salate ea Greek (Mediterranean). Ha e le hantle, Tabbouleh ke parsley e khaotsoeng, tamati e ruileng ea antioxidant, le bulgur ea lijo-thollo. (U ka boela ua eketsa bulgar ho e 'ngoe ea li-salads tsa lijo-thollo tse Khotsofatsang.) Fattoush e eketsa pita e halikiloeng bakeng sa monko o thata empa hape e na le likotoana tse kholo tsa meroho e kang radishes, likomkomere le tamati ho fumana monate oa hau oa phepo e nepahetseng. Buck.

Tahini

Bafuputsi ba Iran ba fumane hore batho ba kentseng tahini (e.k.a. sesame peo ea fatše) lijong tsa bona tsa hoseng ka libeke tse tšeletseng ba bile le phokotseho ea k'holeseterole ea bona, triglycerides le khatello ea mali. Tahini e se e kenyelelitsoe litlolong tse ngata tsa Middle East, empa bakeng sa matlafatso e eketsehileng, leka mekhoa ena e 10 ea ho sebelisa Tahini eo e seng Hummus. Hlokomela ka boholo ba ho sebeletsa, leha ho le joalo; tahini e na le khalori e ntle, 'me ho ka ba bonolo haholo ho senya lintho tsena tse monate.

Litholoana bakeng sa Dessert

Lijo tsa khale tsa Bochabela bo Hare li tla fela ka chokolete e lefifi e koahetsoeng ka matsatsi kapa li-apricot tse omisitsoeng. Matsatsi a fana ka tekanyo e phahameng ea fiber 'me ho nahanoa hore e thibela lefu le sa foleng. Ka mokhoa o ts'oanang, ho kha li-apricot e le mokhoa oa hau oa kamora lijo tsa mantsiboea ho tla khotsofatsa leino la hau le monate ka bonase ea vithamine A, potasiamo le fiber.

Tlhahlobo bakeng sa