Kaofela ka Koalalili

Joaloka limela tse ling tsa cruciferous tse kang broccoli, kale, k'habeche le li-brussels, li-cauliflower ke mobu o pholileng mohlomong o tsejoang ka ho fetisisa ka thepa ea bophelo bo botle, hammoho le bokhoni ba oona ba ho kopanya libakeng tsa eona tsa ho iphelisa, ho fana ka 'mele le bongata bo tlaase li-recipe tsa carb. Leha ho le joalo, ho batho ba jang sebakeng seo, ho tsuba ha eona ho pholileng le boemo ba ho boloka boemong bo phahameng ho etsa hore e oe le mariha haholo.

• 01 ea 07

  Koliflower Nako

  Koliflower e ka hōlileng, ea kotuloa le ho rekisoa selemo ho pota, empa ka tlhaho sejalo se pholileng sa boemo ba leholimo. Letsatsi le mocheso li hlahisa litlolo tse bohloko tse sa hlahisoeng ke lipalesa tse entsoeng ka thata-thata tse entsoeng ka hlooho ea cauliflower, athe ho tsuba le serame ho hlahisa lehlakore le monate.

  Koliflower e molemo ka ho fetisisa nakong ea ho oa le mariha le mathoasong a selemo.

• 02 ea 07

  Khetha Choliflower

  Batla lihlooho tse mebala-bala tse tšoeu kapa tse nang le lirase tse ikutloang li le boima ka boholo ba tsona. Makhasi a tala a teteaneng a koahetsoeng a koahelang hlooho ea cauliflower a lokela ho sheba a hloekile, a sa phunye kapa a koahe kapa a omme.

  U ka boela ua fumana siliflower ea Pherese e pherese kapa khauta ea li-cauliflower lihlooho le tala "broccoflower" marakeng a mang. Tsena ke litsela tse monate (haholo-holo bakeng sa limela tsa meroho) 'me li ka sebelisoa feela joaloka li-cauliflower tse tšoeu haholo.

• 03 ea 07

  Ho boloka khauta

  Boloka cauliflower ka hloko u koahetsoe ka polasetiki firiji. Ho tsoa lihloohong tsa marakeng ho tla nka libeke tse peli.

  U ka khaola ho cauliflower ka har'a florets le ho e boloka, ho tiisoa, ka mokotla oa polasetiki firiji. Li tla qeta beke li le ka sehatsetsing se laoloang hantle.

• 04 ea 07

  Koafula-pheha ea ho pheha

  Koliflower e na le monate o monate haholo, ha o pheha hantle. Koliflower e mongobo e ka ba le loma le monate haholo, empa ha le kopantsoe le li-dips tse monate li ka ba tse ling tse ngata tse kenyelletsang lijana tse meroho kapa li- crudite .

  Koliflower e ka halikiloe , e chesoa , e sauteed, kapa e halikiloe, hammoho le mashed ! Fumana lipepepe tse monate tsa cauliflower mona.

• 05 ea 07

  Ho Sebelisa Hlooho Eohle

  Ebang e phehiloe kapa e jeoa e tala, cauliflower e atisa ho robeha kapa ho khaola florets. Makhasi leha e le afe a ka ntle a tlosoa (o ka a pholosa ho khaola le ho eketsa mofuthu kapa sopho, feela tseba hore ba na le bohobe bo bolileng ba ho cauliflower). Motsoako o atisa ho tlosoa le ho lahloa, empa feela o jeoa ebile o monate joaloka florets, kahoo u ikutloe u lokolohile ho o pata le ho pheha likotoana le florets! Sena ke 'nete haholo haeba u etsa mofuta leha e le ofe oa sopho e entsoeng ka cauliflower .

  Hlooho eohle ea li-cauliflower e ka boela ea haliloa bakeng sa pontšo e makatsang.

• 06 ea 07

  Koliflower e ntseng e hōla

  Ho sa tsotellehe hore ha e le hantle e pholile, boemo ba cauliflower bo hloka letsatsi le feletseng ha le ntse le hōla - bonyane lihora tse 6 li lekana. Fumana lintlha tse tobileng (ho akarelletsa le litlhahiso tsa ho boloka ho cauliflower e le tšoeu e hlollang ha e ntse e hōla) ho feta ho Gardening Organic.

• 07 ea 07

  Ho ja lijo tsa monokotšoai

  Koliflower ha e na lik'hilojule tse ngata (feela tse 153 ka hlooho e bohareng) empa limatlafatsi tse ngata. Ntho ea pele, sesebelisoa sa 1 sa senoelo se na le ligrama tse 2 tsa fiber. Hape ke mohloli o babatsehang oa vithamine C, vithamine K, folate le vithamine B. E boetse ke mohloli oa calcium le magnesium, hammoho le fiber le omega 3 fatty acids.