Tinokupaii zvakanakisisa gumi gumi kubva mubhuku rinonzi Gwyneth Paltrow, rakabikwa izvo iwe usingazvidembi.
Hollywood actress Gwyneth Paltrow mutakuri wezvokudya zvine utano, izvo zvave ari kutevera kwemakore gumi apfuura. Rudo nokuda kwekunakidza, asi kusakuvadza kune mapepa mapepa akaisa baba vake. Manheru oga oga akabika kudya kwemai vaGwyneth, avo vaishanda semusikiriti. Bhuku rokutanga renyeredzi rainzi "mwanasikana waPapa" rakabudiswa mumutauro weRussia, uye rechipiri It's All Easy rakamboshandurwa kubva muchiRungu. Panguva iyo, uri mairi unogona kuwana mapurogiramu akaisvonaka uye anobatsira, ayo achadzoka kumba pamba chero munhu anobva atanga.
1. Risotto ine sipinashi nemaperesi
Risotto inowanzova yakakwirira-koriori ndiro ine cheji yakawanda kana kuti mafuta. Izvo zvinosarudzwa nemapinashi zvinoputika zviri nyore kuti zvishandire iyo kwemanheru.
Zvisungo:
- 700 ml yemukaka kubva mumiriwo chero ipi zvayo;
- 1 lemon;
- 2 tablespoons mafuta emuorivhi;
- hafu yebhuruu jena guru;
- 1 shandi yeeek;
- 2 clove garlic, yapfuura nepamuviri;
- gungwa munyu;
- thyme;
- 250 gramu yemupunga wevhu;
- 100 g wesipinashi;
- 170 g emaresi matsva kana mazaya;
- 15 g wepasi basil;
- black pepper.
Zest iyo inobviswa kubva mumononi uye grated nemakomba maduku. Juice kubva pamaspire kuti asvike uye kusanganiswa nemiriwo yemucheka yakatsva pamoto. Pamwechete, mumasvingo akadzika-akavhara ganda, mafuta anodziya omuorivhi, uwedzere paaii yakagadzirwa neekisi, thyme greens, basil uye garlic. Fry, inokurudzira zvishoma nezvishoma, kwemaminetsi maviri. Sipinachi akacheka uye pamwe chete ne-pre-peas isati yatsvaira yakaiswa mumucheka, ndokudururira kunze yakafanana mupunga wakaoma uye fry. Uyai ne risotto kumota, uye gadzirai imwe maminitsi makumi matatu.
2. Kinoa nekai yakabikwa
Croup kinoa nhasi inonzi inofanirwa kudyiwa, nekuda kwezvakakura zveproteine, vitamin E uye fiber.
Zvisungo:
- 2 tablespoons mafuta omuorivhi;
- 1 chopped clove of garlic;
- 2 makuru mashizha makuru;
- 200 g yefirimu;
- 2 mazai - rimwe nerimwe rai;
- 1 shallots;
- 350 ml yemvura;
- tsvuku tsvuku;
- gungwa munyu.
Sungai croup kuti mubvise madota pasi pemvura inotonhora,. Isa pane moto wakasimba uye uunze iyo firimu kusvika mumota, uye gadzira pasi pechivigiso chakavharwa, kusvikira mvura yose isvika muzviyo. Izvo zvinokonzerwa nehuvhuti zvakakwanira mazvidimbu maviri. Itai zvinonhuwira pani, wedai garlic, chopped shallots uye shredded kabichi. Munyu, pepper, wedzera kinoa uye fry, uchikurudzira nguva dzose, 3-5 maminitsi. Paridza rump pamahwendefa uye uvhare imwe neimwe nemazinga akaomeswa.
3. Nyoka yepamuti nepepuru tsvuku
Imwe inofadza, asi inokuvadza ichabatsira kusiyanisa jalapeno pepper inopfungaira pamoto wakazaruka.
Zvisungo:
- 1 yakakura tsvuku yeiii, yeka muzvindori;
- 2 tablespoons hemp mafuta;
- dry garlic powder;
- 2 tablespoons chopped green cilantro;
- 2 g wekumini;
- 1 kusvuta pepire, zvigure muhomwe dzindori;
- 2 huru mbatata;
- 1.5 litita yemiriwo muto;
- gungwa munyu.
Pamafuta ezviyo, fry onion, magreen uye pepper. Dhairai mbatata muzvimedu uye musvike nomunyu, garlic powder. Inyorera fry uye mbatatisi muchokupu, kuwedzera mvura uye kubika pane moto wakadzika kwemaminitsi makumi matatu.
4. Inwiwa inozorodza nemavhenekeri neminiti
Mubhuku pane chikamu chose chakatsaurirwa kunwiwa kwezhizha, kwete chiyero chinokuvadza. Ripezi yakakurumbira inosanganisira yakawanda maspire eibva mavhinga tsika.
Zvisungo:
- 500 g yepasp of verminon pasina peel;
- crushed ice;
- mutsva mutsva mashizha;
- 200 ml yemvura yemaminari;
- 2 tablespoons shuga.
Itai mvura yakashambelon nechando uye whisk muine blender kusvikira kushevedza kusagadzikana. Gadzirai musanganiswa nemvura inotonhora, muduruke pamusoro pegirazi uye musongedze nemashizha eminiti, mukanwe mumatende.
5. Vegetarian steamed dumplings
Dumplings inogona kubikwa kwete chete mumvura inodzika, asiwo inopisa. Iyi nzira inokubvumira kuchengetedza mavitamini nemishonga.
Zvisungo:
- 350 g yeupfu wegorosi;
- 300 ml yemvura inodziya;
- 60 g bhotela;
- 1 tbsp. ginger yakagadzirwa;
- 1 guruiiiiii, bvisa muzvindori;
- 400 g yeShuitake mushroom;
- 150 gramu ye kabichi yakakoswa;
- 150 g yeakaroti akachekwa;
- 5 g wepepuru tsvuku;
- 2 tsp. sesame mafuta;
- 3 tablespoons dhena rakaoma waini;
- 2 tablespoons soy sauce;
- 1 tsp granulated shuga;
- munyu kuvira.
Half awa imwe usati watanga kuenzanisira dumplings, unofanirwa kugadzirira hupfu nokuda kwayo, kusanganisa hupfu nemvura inodziya uye swesame mafuta nekugumbatira maoko nemaapurasitiki akaenzana. Dhavha rinovhara netauro uye inopisa mumoto.
Kuti utange kugadzira kuzadza, iwe unofanira kutema mushwa ugozviisa muhutura kusvikira vasunungura mvura. Wedzera ginger, anyanisi, kabichi uye karoti, nguva nemunyu uye mutsvuku. Waini inotonhora, funganya zvakakwana uye ubvise pamoto pashure pemaminetsi maviri.
Dura mukanyiwa uite mumakumbo negirazi, uchitarisa mberi nepini. Kune rumwe rutivi rwezvikwata kuisa kuzadza, zvino zapripnut minwe yake. Desslings akapedzwa akaiswa kunze kwekapamusoro pepuriko, umo mvura iri kuvira. Dumplings kune vakaroorana vachave vakagadzirira mumaminitsi makumi maviri.
6. Granola nemaple syrup
Granola yakagadzirirwa kubva muesli kana yakagadzirirwa oats flakes nezvimwe zvinowedzera. Sezvo mutemo, basa ravo rinotambidzwa nemajiki kana michero yakaomeswa. Mutevedzeri anofarira kuwedzera kwavari nemaple syrup nemafuta emiriwo.
Zvisungo:
- 350 g oat flakes kana zviyo "zviyo 7";
- 300 ml yemvura inodziya;
- 100 ml ye maple syrup;
- 100 g emaonde akaomeswa;
- munyu.
Dururirai oatmeal nemvura uye putika, siya kwemaminitsi gumi. Munyu kuvira, wedzera maonde akaomeswa, sliced, uye syrup. Sakanidza uye kupararira pamahwendefa ekushandira.
7. Turuki meatballs
Meatballs kubva kune imwe shiri inenge isina marori, seyo imwe yezvokudya kubva kune imwe nyama yemombe kana yenguruve.
Zvisungo:
- 500 g turkey fillet;
- 1 mutsvuku weiii, bvisa muzvindori;
- 800 g tamati yakakora;
- 3 tablespoons mafuta omuorivhi asina kunhuhwira;
- garlic powder;
- mashizha e basil, thyme, rosemary;
- gungwa munyu.
Tomate yakasanganiswa, yakambosvibiswa nemvura inopisa. Geda mapira uye wirai kwemaminetsi manomwe, zvichiita tomato sauce kubva kwavari. Nyaya yacho inotungurudzwa kuburikidza nechigunzva che nyama pamwe chete nemakwenzi ake akachekwa uye anyanisi. Sungai zvinhu zvakakanyiwa nemafuta, munyu uye mupumburu mabhora maduku kubva pauri. Zvokudya zvekudya zvinowanikwa mujasitisi muto uye kuisa pamoto usingadziviri. Iva kupisa moto wakadzika kwemaminitsi makumi mana.
8. Cocktail- "musimba muvaki"
Kuedza kupa huwandu hwekubatsira mapuroteni mapepa ekuvaka musimba mashoma, unogona kuwedzera miriwo nemichero kwavari.
Zvisungo:
- 1 kushumira kwe whey protein;
- 1 kushumira mavitamini supplement;
- 300 ml mukaka wemarumondi pamwe chete kana kusina kunhuvira;
- 100 ml yemapuri puree;
- 100 g yeppp yebhanana.
Sakanidza zvose zvinoshandiswa mu-high-power blender uye kunwa kwemaminitsi mashanu mushure mekushanda kwakasimba.
9. Pasita ane tuna uye miorivhi
Macaroni haigoni kubika kweteItaly chete: VaAmerica, maererano naGwyneth, vanogona kukwikwidzana navo nyore nyore.
Zvisungo:
- 250 g yepasita chero ipi zvayo yegorosi yenguva;
- 50 ml wemafuta emuorivhi;
- 50 g ye-capers yakashambwa uye yakaomeswa;
- 8 clove yegariki, dzvanyirai zvimedu zviduku;
- 1 inogona ye tuna yakakonzerwa;
- 100 g yemirivhi yakabatwa;
- juice ye 1 lemon;
- 5 g wepepuru tsvuku;
- munyu.
Pasita kubika maminitsi manomwe nemana mumvura yakabikwa yakanyorova. Muchengetedzwa rakagadzirwa nemasvingo, kupisa mafuta, fry the capers uye garlic mauri. Sakanidza fry ne tuna tuna, shandisa neforogo, pepper. Isa pasita pamahwendefa, pamusoro pehove yeuhove, zvipfekedze nemiti yemiorivhi uye usasise jisi yemasikirwo.
10. Chivande cheMexico chinwa chechidiki
Paltrow panguva yekuenda kunzvimbo yekuMexico yakadzidza nzira yekuvanwa yekuvanwa iyo inochengetedza ganda rinonzwika uye rinobatsira kubwinya.
Zvisungo:
- 200 ml yogurt isina mafuta;
- 1 tsp mafuta anobva ku vitamini E;
- 2 tsp. chopped cilantro;
- lime juice.
Yogurt inopinda muine blender, imomowo inogovera magidhi, kudira mafuta uye jisi. Bhara pavhareji yepamhanho yemaminitsi 2-3.