01 ea 05
Bokella Lijo
Leah Maroney Mohlomong u kile ua utloela ka litapole tse nang le li-cauliflower , 'me mohlomong ua thahasella ho ba leka. Li na le mekhoa e tšabehang ea litapole tse tloaelehileng tse kang masholu ea cauliflower, e leng tlaase haholo lik'hilojule, e nkang tse ling tsa litapole ka sejana sena. Ho sebelisa li-cauliflower le karolo ea litapole ho lumella sejana hore se be le ts'ebetso e tšoanang, tatso, le litlolo e le litapole tse tloaelehileng tse nang le mafura empa li na le lik'hilojule tse seng kae. Senoelo se seng sa litapole tse phehiloeng se na le lik'hilojule tse 135, ha senoelo sa koliflower e phehiloeng e na le lik'hilojule tse 25 feela. Hafeela u ntse u hlokomela hore na u eketsa lebese kapa botoro hakae, u ka boloka lik'halori tse ling tse kholo!
E le hore u etse li-litapole tse nang le litapole tse bonolo, u tla bokella lisebelisoa pele. Bakeng sa risepe ena u tla e hloka:
- Lik'hilograma tse 2 tsa russet tse nang le lik'hilograma tse lekanngoe, tse phunyeletsoeng le tse nang le likotoana
- Likopi tse 2 ho cauliflower florets
- 1/2 senoelo tlaase fatmilk
- 1/4 tsp letsoai
- 1/8 tsp pepere e ntšo
E sebeletsa 6
Ka ho Sebeletsa lik'hilojule 121, Mafura .5 gm, Pro 4gm, Carbs 27gm
02 ea 05
Pheha Meroho
Leah Maroney Ka mor'a moo, u tla pheha ka bobeli ho cauliflower le litapole. Ba hloka linako tse fapaneng tsa ho pheha, kahoo ke ntho e thata ho e pheha ka pitsa e le 'ngoe ka nako e le' ngoe. Re khetha ho li pheha ka thoko bakeng sa mokhoa o motle ka ho fetisisa. O ka chesa ho cauliflower ho fapana le ho e belisa, e leng se bolokang ho cauliflower hore e se ke ea nosetsoa.
Leha ho le joalo, haeba u ka rata ho ipholosa ho hlatsoa pitsa e eketsehileng, u ka 'na ua qala ho pheha litapole ka pitsa e khōlō,' me u kenye cauliflower ka metsotso e 5 hamorao, 'me u phethe ho pheha litapole le cauliflower ka nako e le' ngoe.
Latela mehato ena ho pheha litapole le cauliflower ka thoko. Bakeng sa litapole, beha nkho e kholo ea metsi holim'a mocheso o phahameng 'me u tlise pheha. Eketsa litapole, ebe u fokotsa mocheso ho isa bohareng-bo phahameng. Koahela pitsa ka sekwahelo, 'me u bosose ka metsotso e leshome, kapa ho fihlela fereko. Hlakola ka colander, 'me u behele ka thōko.
Ho sa le joalo, bakeng sa ho cauliflower, tlatsa pitsa e kholo e nang le lisenthimithara tse peli tsa metsi. Eketsa koliflower, 'me u behe ka har'a sehlahisoa-mocheso o phahameng ho fihlela metsi a lema' me a hlahisa mouoane. Koahela, 'me u tsamaee cauliflower ka metsotso e ka bang mehlano ho fihlela u le bonolo. E-ba le leihlo la boemo ba metsi nakong ena. Etsa bonnete ba hore u ka eketsa metsi a mang a eketsehileng ha ho hlokahala ha u sa batle ka tlase ea pitsa hore e omele. Hlapa koliflower, 'me ue tšollele ka blender.
03 ea 05
Koahelang Koliflower
Leah Maroney Latelang u tla kopanya ea cauliflower ho etsa mofuta oa cauliflower puree. Sena se tla etsa litapole tse ntle le tse monate. Ka ho cauliflower ho blender kapa ho sebelisa ho qoelisoa ho qoelisoa , eketsa 1/4 senoelo sa buttermilk (lintlha, haeba u se na letho le fokolang letsohong, ho bonolo haholo hore u iketsetse lebese la kamehla le veine e tšoeu.) holimo ho fihlela motsoako o batla o boreleli (li-chunks tse ling tse nyenyane li lokile).
04 ea 05
Kopanya Koliflower le Litapole
Leah Maroney Hona joale ke nako ea ho kopanya litapole le cauliflower hammoho ho qeta litapole tsa hau tse pholileng tsa cauliflower. Beha litapole tse phehiloeng ka sekotlolo se seholo sa ho kopanya. Eketsa senoelo se setseng sa likaroloana tsa 1/4, 'me u sebelise motsoako oa matsoho ka lebelo le lekaneng ho kopanya litapole le lebese ka metsotsoana e mashome a mararo. Ebe o eketsa puree ea cauliflower, letsoai le pepere. Kopanya ka sekhahla lebelo hape ho fihlela litapole li tsoakane hantle ebile li boreleli ebile li le monate.
05 ea 05
Sebeletsa
Leah Maroney Sebeletsa litapole tse nang le litapole tsa cauliflower joalokaha u ne u ka rata litapole tse ling tse nang le mafura, 'me u makatsoe ke kamoo un-li-cauliflower li kang kateng li latsoa! Thabela, kaha litapole tse patisitsoeng li na le hoo e ka bang karolo ea boraro ea lik'hilojule ho feta litapole tse tloaelehileng tsa mashed.