9 Litsela Tse Monate Tsa ho Lokisetsa Kale
01 ea 09
E kenyelletsa ho SophoEliza Adam / Getty Images Yum. Ke rata khale lijong tsa sopho. U tla ba pheha ho fihlela ba le mofuthu haholo, empa limatlafatsi tsohle tsa bona li lula hona moo ka sekotlolo sa hau. Ke kenyelletsa mefuta eohle ea sopho, joaloka Kale le Bean Minestrone
02 ea 09
Crisp ItKale Chips. Photo © Molly Watson Fetolela khale ea makhasi ka har'a likhase tse hlabang tse nang le oli e nyenyane le ontong e chesang. Ka ho teba, ke sohle se hlokahalang (hantle, ke rata ho eketsa letsoai hape). Fumana kopa ea Baked Kale Chips mona.
03 ea 09
Blanch ItBlanching Greens. Photo © Molly Watson Blanching kare * e nolofalletsa mokhoa oa eona o thata le bohale ba eona bo sa tloaelehang. E boetse e beha 'mala o motala, o o lumella hore o ba phehele hape o sa lahleheloe ke tala e ngata joaloka ho etsahala se seng. Dunk e potlakileng ka metsi a phehileng a letsoai ebe o ts'ela kapele 'me o hlatsoa ka metsi a batang a leqhoa ke sohle se hlokahalang. Bona kamoo U ka Blanch kateng bakeng sa lintlha tse ling.
* Batho ba bang ba tla bontsha, menoana e hula, blanching e boetse e tlosa tse ling tsa livithamine tsa khale. Ke 'nete, empa haeba monate o monate le mokhoa o bonolo o e-na le botsoako o u thusa hore u je haholoanyane, e ntse e le li-vithamine tse ngata (tse ling feela li kenngoa metsing a phehang) ho feta ho ja noana ho hang!
04 ea 09
Braise ItKale e khabisitsoe ka li-anchovy le litamati. Photo © Molly Watson Ho khabisa ho bolela ho pheha butle-butle ka metsi a mangata. Tsela ea tlhaho ea khale ea Kale e arabela haholo ka mocheso o molelele o molelele oa tikoloho e koetsoeng. E fetoha bonolo 'me e hlahisa tatso ea eng kapa eng eo ue behileng ka pitseng. Bacon, garlic, chiles, langa le le lej - tsena kaofela ke tse ntle tse nang le tatso e ntle. Braise Kale ka diresepe tse khethehileng tse kang Kale Braised With Anchovy le Tomato le Kale le Liieee, Pepper le Ginger .
05 ea 09
E senyaA latsoe lihoete le Kale Salad. Photo © Molly Watson Ho khutsuoa ka bokhutšoanyane ka sebōping se nang le sebōpeho se nang le matla a mabeli. Khaola, oe ala sejaneng, 'me ue chese ka ontong e chesang haholo ka metsotso e ka bang 5. E apere joaloka salate. Hlahloba sena se lenngoeng Carrot le Kale Salad e le mohlala oa mokhoa ona.
06 ea 09
Sautée ItKale Khale e phehoa ka Green Garlic le Prosciutto. Photo © Molly Watson Ho pheha khale ka frying pan holim'a seaplane e phahameng ho fihlela mocheso o phahameng ka botlolo ba oli kapa oli ke tsela e potlakileng le e monate ea ho e sebeletsa.
- Hloekisa 'me u tšele khale
- Senya setlolo sa ho chesa ka holimo ho seaplane se phahameng ho fihlela mocheso o phahameng
- Eketsa ka spoon ea botoro kapa oli ho pan
- E potoloha
- Eketsa konofolo kapa li-shallot haeba li utloahala li le ntle; Ke tsejoa hore ke lahlela pepere e 'ngoe e khubelu bakeng sa mocheso o mong
- Eketsa ea khale, ue fafatse ka letsoai leoatleng mme u phehe, o susumetsa kamehla kapa bonyane khafetsa, ho fihlela li-wilts tsa khale li rata ho ja, kae-kae metsing ea 10 ho ea ho e 15.
Sheba likhahla tse nang le konofolo e tala kapa e tala ka meroho ea lipepe tse khethehileng, o eketsa nako ea ho pheha ho ikarabella ho motho ea pelo ea Kale.
07 ea 09
E behe SmoothieBlueberry Kale Smoothie. Ba seng bakae kapa ba babeli ba khale ba eketsa lithane tsa limatlafatsi ho smoothie. Eketsa ka ho lekaneng 'me li-smoothie li be le' mala o motala, oo u ka o ratang kapa o sa o rateng. Ke motlatsi e moholo oa Blueberry Kale Kale Smoothie e le lijo tsa hoseng.
08 ea 09
Steam It
Khale ea Steamed. Photo © Molly Watson Ho tsamaea khale ke tsela e hlollang ea ho sebetsana le botala bo bobe. Khaola ea khale ha u batla ho e sebeletsa, e behe ka colander kapa steamer holim'a pitsa ea metsi a chesang a sa chesang, koahele 'me u phehe ho fihlela khale e le bonolo, metsotso e 5 ho ea ho ea 10 ho ea ka hore na u phehile joang le hore na e kae .
Tlosa khale, tlohela ho pholile ho fihlela o khona ho e sebetsana, ebe o tšela metsi a mangata kamoo u ka khonang. Sebeletsa mouoane oa mocheso oa khale kapa mocheso oa mohatsela.
09 ea 09
E lahle fatše ka SaladsKale Red Onion Salad. Photo © Molly Watson Li-salate tsa khale li ka ba monate. Bakeng sa ba ratang ho hlafuna haholo, mpa feela u tšoara khale e kentsoe joaloka lettuce. Bakeng sa ba fumaneng khale e tala, fang makhasi pele ho monate. Ka ho teba. Tšoara makhasi ka matsoho a seng makae 'me u qhale ka matla ho senya tse ling tsa likhoele tse etsang hore li be thata joalo. Bona Kale Red Onion Salad bakeng sa pululelo.
Naha e tala e le ngata haholo ho uena? Leka sebaka sa Salaam ea Kale Kale ho e-na le hoo.