Mekhoa e Bonolo ea ho Sebelisa Walnuts Ho Pheha ha Hao ka Bophelo bo Botle

Litaba

• Li-recipe tse ncha tsa Walnut le mehopolo ea ho pheha bakeng sa takatso e 'ngoe le e' ngoe
• Theha seaparo bakeng sa litlhapi
• Ba fapanyetsane ka linate tsa phaene Pesto
• Li fetole Pizza Topping
• Li kopane le lithollo
• Etsa Vegan "Meatballs"
• Li lahlele ka litlama bakeng sa seneke
• Tlhahlobo bakeng sa

Li-walnuts li ka 'na tsa se ke tsa e-ba le tse ngata tse latelang joaloka linate, lialmonde, kapa esita le li-cashews, empa seo ha se bolele hore ha li na mafapha a phepo e nepahetseng. Qalong, walnuts ke mohloli o motle oa ALA, omega-3 fatty acid. 'Me li ruile limatlafatsi tse ling: Phofo e le' ngoe ea walnuts e na le ligrama tse 'ne tsa protheine, ligrama tse peli tsa faeba le limiligrama tse 45 tsa magnesium.

Hape, li na le thuso e makatsang ka pele ho tatso. "Linate tsena li etsa lintho tse ngata haholo - li na le monono oa botoro o sebetsang hantle ka lijo tse hlabosang le tse tsoekere," ho bolela Tara Bench, mongoli oa buka e ncha ea ho pheha Phela Bophelo ka Monate. Ka hare, li-walnuts li boreleli empa li le bonolo, li eketsa mefuta e fapaneng ea lijana. Ho feta moo, li na le boleng ba nama, kahoo li hlile lia khotsofatsa. "

U ikemiselitse ho fana ka walnuts bophelo bo bocha? Latela litlolo tsena tsa boqapi ba walnut le mehopolo ea ho pheha, ka tumello ea Bench.

Li-recipe tse ncha tsa Walnut le mehopolo ea ho pheha bakeng sa takatso e 'ngoe le e' ngoe

Theha seaparo bakeng sa litlhapi

Li-walnuts li eketsa botebo lijana tsa litlhapi, ho bolela Bench. O re: "Ka linako tse ling litlhapi li pheha ka potlako hoo litatso tsa tsona li se nang nako ea ho li hlahisa ka botlalo." Ho e koahela ka linate tse halikiloeng tse halikiloeng tse kopantsoeng le li-crumby tsa bohobe ho etsa hore e be le tatso le botsoako bo monate. ”

Ba fapanyetsane ka linate tsa phaene Pesto

Haeba u le khutšoanyane ka linate tsa phaene 'me u sa batle ho fana ka hunk ea phetoho ho e reka, retelehela ho walnuts. "Puree arugula le parsley ka walnuts, konofolo, chisi, oli ea mohloaare, letsoai le pepere," ho bolela Bench. "Pesto ena ea hoetla e monate ho pasta." (Leka mekhoa ena e meng ea ho etsa pesto, hape.)

Li fetole Pizza Topping

E, u utloile joalo. Leka squash e halikiloeng, chisi ea poli, walnuts le khase ea lemon ka pizza kapa bohobe bo bataletseng, ho bolela Bench, e tla fella ka sejana se loketseng hoetla. Kapa boloka recipe ea hau ea walnut e le bonolo: Qala ka chisi e monate joaloka brie kapa fontina, fafatsa walnuts holim'a eona, ebe u eketsa litlama tse ling. Linate li tla e fa crunch eo u ke keng ua e hanela. (Related: Mekhoa ena ea phepelo ea Pizza e Phethahetseng e tla U Kholisa Hore U Tlohele ho Takeout bakeng sa Molemo)

Li kopane le lithollo

Itokisetse ho fana ka likotlolo tsa hau tsa Buddha ntlafatso e kholo. Bakeng sa risepe ena ea lepa, kopanya senoelo sa 1/3 sa walnuts e halikiloeng ka koping e le 'ngoe ea quinoa e phehiloeng, eketsa khaba ea halofo ea lemone, kopi e le 1 ea morara o halved, 2/3 senoelo sa feta, le letsoai ho latsoa ho theha sekotlolo sa lijo-thollo e monate haholo, o tla batla ho e ja o le mong.

Etsa Vegan "Meatballs"

"Ke otla mofuta oa meroho ka eggplant le walnut e le motheo, 'me e monate haholo," ho bolela Bench. Haeba u batla ho boloka nama empa u e sebelise hanyenyane, fetola hoo e ka bang karolo ea boraro ea eona bakeng sa li-walnuts tse khaotsoeng hantle. (ICYMI, Ikea e senotse risepe ea eona ea li-meatball tsa Sweden - mme ho bonolo haholo ho e etsa hae.)

Li lahlele ka litlama bakeng sa seneke

Bakeng sa seneke se phelisang hantle le se khotsofatsang, phetla lipepe tsena tsa lepa: Lahlela li-walnuts ka coriander ea fatše, cayenne kapa phofo ea chili, paprika, letsoai, Parmesan, oli ea mohloaare le walnuts. Roast bakeng sa metsotso e 5 ho isa ho e 6, ebe u fafatsa meroho e halikiloeng, ho bolela Bench. Haeba u sa khone ho sebetsana le mocheso, leka ho kopanya li-walnuts le litlama tse nang le litatso tse matla, joalo ka thyme le rosemary, ho bolela Bench. O re: "Seo se etsa hore litlolo tse fapaneng li khanye - e mong ha e felise ba bang."

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