01 ho ea ho 10
Mocheso o tsitsitseng oa sesepa o nang le Ginger
Sesepa sa Asparagus Bundle. Getty Images Steam Sautéed Aspagate le Ginger ke lehlakoreng le bululetsoeng le le monate, le bileng le monate la Asia le nang le mefuta e mengata e nang le mefuta e mengata e nang le mefuta e mengata e nang le mefuta e mengata e nang le mefuta e mengata. Asparagus e hlile e utloile bohloko ebile e na le bohloko, ebile ke meroho ea diuretic. E ntle ho liphio le ho hloekisa methapo le methapo ea mali.
02 ho ea ho 10
Sauteed Broccolini Ka Koloi le Oli ea Olive
Broccolini Le Koloi. Getty Recipe ena e potlakileng le e monate bakeng sa Sautéed Broccolini ka Garlic le Olive Oil e ntle joaloka lehlakoreng la mofuta leha e le ofe oa entree, hammoho le ho kena ka sekotlolo se seholo sa lijo tsa motšehare kapa lijo tsa motšehare. Broccolini ke lebasetere la meroho e 'meli: broccoli le kai lin ea limela tsa Asia. Mahlaka a mangata a malelele a jeoa ka ho feletseng 'me a le bonolo haholo,' me a ka pheha ka pele mme a sebelisoa mocheso oa kamore.
03 ho ea ho 10
Pente e Hlileng e Hōliloeng kapa Lipilisi Tsa Shishito Ka Oli ea Mohloaare le Letsoai la Leoatle
Padron Peppers. Jen Hoy Ka nako e 'ngoe ho fokotseha haholoanyane,' me e ne e ke ke ea e-ba 'nete haholo bakeng sa risepe ena ea Pan Pouped Padron kapa Shishito Pelepele . Lijo tse tharo feela (pelepele, oli ea mohloaare e ntle le letsoai la leoatle) li etsa mofuthu o monate oa tapas o tla ba khutlisa ho feta. Lipelase tsena tsa heirloom li na le tatso e rarahaneng e kopantsoeng le monate le linate, li-peppery le ka linako tse ling feela tse monate (u ka 'na ua fumana e le' ngoe ho tse 10 e leng piccante). Lijoana tsena tse nyane li etsa hore e be tse ntle kapa tse nang le mehloaare e metle, cheese le khalase ea veine. Tlohela li-stems hore li sebetse ka tsela e nyane ho khetha pelepele.
04 ho ea ho 10
Sautéed Broccoli le Shallots, Garlic le Lemon
Broccoli Heart. Getty Sautéed Broccoli le Shallots, Garlic le Lemon ke lehlakore le potlakileng le makatsang le le khotsofatsang. Ntle le ho ba le pelo e nang le phepo e khahlanong le kankere, broccoli ke mohloli o mongata oa fiber, livithamine A, C, K le B-complex. Hopola hore microwaving le a phehile li senya limatlafatsi tsena tsa mocheso, ha lebelo le potlakileng la moea le kang lena le sireletsa libopeho tsa tsona tsa bohlokoa. Sejoe sena sa lehlakoreng le bonolo se entsoe ka shallots, konofolo, le lehlakoreng la lemone, 'me e se e loketse metsotso e 5 feela.
05 ho ea ho 10
Li-beans tse tšoeu le Kale ka ho fokotsa marotholi
Li-White Beans le Kale. Jen Hoy Tlhahiso ena ea Li-beans tsa Hite le Kale le ho fokotsa marotholi li bolela hore lijo tsa motšehare li ka ba tse loketseng ka metsotso e leshome! Phepo ena e potlakileng le e bonolo e na le selemo se setle 'me e fana ka sebaka se ngata sa ho fapana. Meroho e ts'ehetsa ho hloekisa tsamaiso ea lymph le sebete, 'me ke mohaho oa mali le ho fana ka tonic e kholo ka kakaretso bakeng sa tsamaiso ea lijo tsa' mele hammoho le limela tse ngata tsa limela. U ka boela ua leka ho kopanya ea khale le meroho e meng, e kang mosetareta, dandelion, arugula, kapa meroho ea turnip. Kapa mo nkela sebaka sa broccoli rabe, sipinake, lesea la pele kapa lesea. Linaoa tse tšoeu li etsa moeli o hloekileng bakeng sa meroho leha e le efe e lefifi ea meroho e tala. Savory Sautéed Kale ke kgetho e 'ngoe ntle le linaoa,' me ke tsela e bonolo, e monate ea ho fumana meroho ea hau ka boiteko bo fokolang le boima bo phahameng.
06 ho ea ho 10
Meroho ea lehlabula Khothatsa Fry
Lijo tse halikiloeng li kopane. Getty Meroho ena ea lehlabula Hlohlella Fry e se e loketse ka metsotso e 5, mme ke tsela e ntle ea ho sebelisa lihlahisoa tse fapaneng. Ke kakaretso e bonolo, e bonolo le e bonolo-e nang le bonyane ba bothata le tatso e ngata. Ginger, konofolo, oli ea sesame le tamari e nyenyane li bōpa lethathamong la ntho leha e le efe eo u batlang ho e sebelisa.
07 ho ea ho 10
Steam Sautéed Summer Squash le Lipeo Tse Monate
Summer Squash. Getty Steam Sautéed Summer Squash le Sweet Herbs ke lijo tse potlakileng, tse monate, tse nkhang hamonate tse tlatsang lijo tse monate kapa tsa leholimo hantle, hape li ka kopanngoa le lijo tse bonolo tsa meroho. Sebelisa li-squash tse tala kapa tse mosehla bakeng sa sejana sena.
08 ho ea ho 10
Tsukini "Spaghetti" Le Coriander, Garlic, Manate ea Pine le Lemon
Li-Zoodle tse meholo. Getty Tsukini "Spaghetti" Ka Coriander, Garlic, Nate ea Pine le Lemon ke tsela e babatsehang ea ho sebelisa squash e setseng. Li-noodle tsa "Zucchini" li potlakisoa ka potlako ka pela e khanyang ea peo ea coriander e fatše, linate tsa phaene, konofolo, thyme e ncha ebe e tšeloa ka lero la lemone pele e sebeletsa. Ke e 'ngoe ea li-substitutes tsa pasta, empa hape e monate e lahliloe ka semolina spaghetti. Cheese ea Parmesan ke sebapali se ikhethang ho phethela sejana sena, 'me se sebeletsa ho se fa' mele o mong le o mong oa tatso. U na le likhetho tse peli mona: li je li futhumetse empa li ntse li le tala, kapa li ba fe kapele. ngoe kapa efe e monate!
09 ho ea ho 10
Li-beans tse tala le lihoete, Shallots le Mint
Haricots Verts. Jen Hoy Li-beans tse tala le lihoete, Shallots le Mint ke lehlakoreng le bonolo le ka kopantsoang ka platter ea salate kapa ea sebelisoa ka bobona. Haeba u sa rate sente, dill mane le thyme ke tsona tse peli tse ntle haholo. Kakaretso e 'ngoe e bonolo ke li- Pesto Beans , linaoa tse phunyeletsoeng ka basil, konofolo le linate tsa phaene.
10 ho ea ho 10
Steam Sautéed Koliflower
Kholifolaoa. Karen Luchesi Steam Sautéed Koliflower e fa monate o monate, o ruileng ho setho sa lelapa sa hop E lokiselitsoe ka shallots le limela tse ncha, 'me e nka metsotso e seng mekae feela. Koliflower e na le divithamine C e ngata le K, folate (e kholo bakeng sa basali ba bakhachane) le potasiamo. Hape ke mohloli o babatsehang oa fiber, mme o matlafatsa matšoafo. Liphuputso tsa morao-rao li bontšitse hore ho cauliflower hape ke lijo tse matla khahlanong le kankere.