Lihlahisoa tse peli tsa Andes, quinoa le amaranth (tse tsejoang e le kiwicha Andes) li fumanoe lefatšeng lohle ka lebaka la tatso ea tsona e ntle le thepa e nang le phepo e ntle. Lihlahisoa tsena ka bobeli ke mohloli o sa tloaelehang oa liprotheine ho bapisoa le lijo tse kang koro le raese, tse nang le amino acid e hlokahalang lysine, hammoho le tšepe le limatlafatsi tse ling.
Ho na le litsela tse ngata tsa ho thabela lithollo tsena. Lihlahisoa tsa Quinoa li kholo ho feta amaranth, tseo lijo tsa tsona tse nyane li batlang li le nyenyane joaloka peō ea poppy. Quinoa le Amaranth li ka pheha joaloka raese 'me li thabela ho ba salate e kang pilaf. Ka bobeli li na le monate o nang le nutty le mokhoa o khahlehang oa ho ratoa. Li quinoa le amaranth li ka fetoloa ka "phofo" e sebelisetsoang ho etsa bohobe le thepa e meng e besitsoeng.
Amerika Boroa, tsela e tloaelehileng ka ho fetisisa ea ho lokisetsa lijo tsena ke ho li hlatsoa kapa ho li "penya," e leng ntho e bonolo ho e etsa. Li-popanate tsa amaranth le quinoa ke lijo-thollo tse tloaelehileng tsa lijo tsa hoseng (tse tšoanang le raese krispies kapa likhohlopo tsa poone), hape li sebelisetsoa ho lokisetsa lijo tsa litsela tsa seterateng tse kang lipeo le linate. Ho thabisa haholo ho "penya" lijo-thollo tsena ka skillet, 'me ho ba fa tatso e ntle ea toasted. Amaranth e bonts'a mokhoa o tsotehang oa ho ba le bokhoni ba ho nahana ka boholo ba eona - pops e bula le ho soeufala joaloka li-popcorn tse nyane.
Sebedisa lijo tsena tse pentiloeng e le bohobe, kapa bo li kenya li-cookie kapa thepa e besitsoeng. Li tšela ka holim'a bohobe kapa li-bagels, kapa u li sisinyehe holim'a salate bakeng sa phallo e phetseng hantle.
Seo U tla se Hloka
- 1/2 ho isa ho 1 senoelo (pele ho hlatsuoa) quinoa kapa amaranth
- 1/2 teaspoon letsoai (khetho)
- 1 teaspoon oli ea limela (ho ikhethela)
Kamoo U ka e Etsang
- Hangata li-quinoa li hlatsuoa pele li pakelloa, tse lokelang ho boleloa lebokoseng. (Haeba ho se joalo, tsosa quinoa ka botlalo mme u tlohele ho omella).
- Hlakola skillet e kholo holim'a mocheso o mofuthu o phahameng.
- Eketsa 1/2 teaspoon ea oli ea meroho haeba u lakatsa (sena se tla thusa letsoai ho khomarela lithollo hamorao haeba u tla li ja joaloka li-popcorn, empa ha ho hlokahale hore u li hlahise). Eketsa ka 1/4 senoelo sa lijo-thollo, feela ho lekaneng ho koahela botlaaseng ba pan ka sekhahla se le seng. Etsa lijo-thollo ka khaba ea mapolanka ha li ntse li popala - u tla utloa molumo 'me lijo-thollo li ka tsoa ka pan. Limela tsa Amaranth li phalla haholo ka mokhoa o tsotehang 'me li fetoha ho tloha lefifing le lefifi ho ea bosoeu, ha lijo tsa quinoa li e-na le pop le bolotsana' me li fetola 'mala o sootho.
- Ha hangata lijalo li hlaha, li tlose mocheso 'me li fetele plate ho pholile. Sheba li-quinoa ka ho khetheha 'me u li tlose mocheso ha o le sootho o motona' me o toasted pele o qala ho chesa.
- Tsoela pele ho pata lijo-thollo ka li-batches. Tlosa lijo-thollo tse pakiloeng ka letsoai le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 104 |
| Total Fat | 4 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 586 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 2 g |
| Liprotheine | 3 g |