Litsela tse 3 tse monate tsa ho pheha ka Sunchokes (kapa Jerusalem Artichokes)

Litaba

• 1. Lahlela li-sunchoke tse kutiloeng ka har'a salate e ncha.
• 2. Etsa li-sunkoke latkes tse matla.
• 3. Tlanya li-sunchokes ka sopho e nang le tranelate.
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Sunchokes (aka Jerusalem artichokes) ke tsa sejana sa hau. Moroho oa motso o shebahalang o le monyebe, o seng joalo ha e le hantle artichoke, e shebahala joalo ka mofuta oa ginger oa chubby. Baphehi ba rata li-sunchoke bakeng sa tatso ea bona e ruileng le botebo ba lefatše. Ba etsa lintho tse makatsang tse ba thabisang haholo: Li lokisetse ka mekhoa e ts'oanang eo u ka e etsang litapole, kapa u li ebele ebe u li ja li le tala. (Ha re bua, leka li-fries tsa French tse phetseng hantle tse sa etsoang ka litapole.)

Li-sunchokes li na le fiber le tšepe, ho bolela Marni Sumbal, R.D.N., oa Trimarni Coaching and Nutrition e Greenville, SC. Ho feta moo, li na le calcium, magnesium, potasiamo le inulin, e leng carb e thusang ho boloka boemo ba tsoekere ea mali bo tsitsitse. Veggie e feto-fetohang e na le tatso e makatsang e halikiloeng, e khotliloeng, e halikiloeng, kapa e shapuoe ka har'a puree - 'me e benya haholo mehopolong ena ea lijo. (E amanang le ena: Likotlolo tsena tse halikiloeng tsa meroho le tsa harese li paka hore lijo tse phetseng hantle ha li hloke ho ba bland)

1. Lahlela li-sunchoke tse kutiloeng ka har'a salate e ncha.

Ka sekotlolo se senyenyane, etsa moaparo: Hlapa likhaba tse 3 tsa lero la lemone, litepisi tse 3 tsa oli ea mohloaare, likhabapo tse 1 1/2 tsa letsoai, teaspoon e 3/4 ea pepere e ntšo e sa tsoa khuoa, le likhase tse khubelu tsa chili. U sebelisa mandoline kapa thipa, kuta litapole tsa letsatsi tse 3/4 le apole e le 'ngoe ea Gala likotoana tse boima ba lisenthimithara tse 1/8. Kenya 1/4 senoelo sa peo ea soneblomo le 1/4 senoelo sa pecorino kapa chisi ea Parmesan. Lahlela salate ka ho apara, ka hodimo ka 1/4 senoelo sa limela tsa soneblomo, 'me u sebeletse. - Julia Sullivan, mookameli le mong'a ntlo oa Henrietta Red e Nashville

2. Etsa li-sunkoke latkes tse matla.

Ka sekotlolo se seholo sa ho kopanya, hlohlelletsa hammoho kopi e le 'ngoe ea litapole tse halikiloeng le linoelo tse 2 tse halikiloeng ke li-sunchoke (metsi a mangata a pepesitsoeng); 1 kopi e entsoeng ka onion 1 lehe; 1 teaspoon e 'ngoe le e' ngoe e entsoeng ka parsley, dill, le koena; senoelo sepheo sohle sa rona; 1 tablespoon letsoai; le 1 penya pepere e 'ngoe le e' ngoe e ntšo le tsoekere. Etsa li-patties tse botenya ba 2-inch mme u li tšela ka oli ea meroho ho fihlela e le putsoa ea khauta. Hlatsoa holim'a lithaole tsa pampiri 'me u noe letsoai ka letsoai. -Jason Campbell, Mookameli ea ka sehloohong oa Mary Eddy's Oklahoma City

3. Tlanya li-sunchokes ka sopho e nang le tranelate.

Tšela lero la lemone ka sekotlolo sa metsi. Ebola, fokotsa, 'me u fokotse halofo ea li-sunchokes, u li lahlele ka metsing ha u ntse u sebetsa ho li boloka li sootho. Ka sekotlolo sa metsi ho pheha ka mocheso o bohareng, pheha li-sunchokes; 1 eiee e nyane e mosehla, e khaotsoe; 1 bulb fennel, hoo e ka bang e khaotsoe; 4 cloves ea konofolo, e pshatlehileng; le teaspoon e 1 ea ginger, e khaotsoeng, ka likhaba tse 2 tsa oli ea meroho bakeng sa metsotso e 2. Kenya linoelo tse 1 veine e tšoeu 'me u bososele ho fihlela mokelikeli o fokotsoe ka halofo. Kenya likotlolo tse 2 tsa meroho 'me u bosose ka metsotso e 10 hape. Ka hloko fetisetsa sopho ho blender le purée ho fihlela e boreleli, e sebetsa ka lihlopha ha ho hlokahala. Nako le 1 teaspoon letsoai le pinch ea pepere e ntšo. Kenya 1 tablespoon crème fraîche le pepeta ea lero la lemone le puree hape. Arola sopho har'a likotlolo 'me u fafatse ka makotomane a khaotsoeng pele u sebeletsa. -Colby Garrelts, mookameli le mong'a Bluestem le Rye Kansas City, MO

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