Setsebi sa Fora se bitsoang Brilla-Savarin se ile sa re: "Phoofolo e tletse, motho o ja, motho ea bohlale o tseba ho ja." 'Me ho thata ho se lumellane le eena, hobane seo re se jang se itšetlehile ka maikutlo a rona, bophelo bo botle esita le bohale ba likelello tsa rona. Ngaka ea mafu a kelello David Perlmutter o ile a ithuta kamano pakeng tsa bophelo bo botle ba boko le phepo e ngata ka lilemo tse ngata 'me a fihlela qeto ea hore lijo tse nepahetseng ke boitlamo ba ho hopola hantle le bokhoni bo phahameng ba ho tseba.
Ka lebaka la lipatlisiso tsa hae, o ile a ngola buka ea "Lijo le boko" - ena ke buka ea ba batlang ho phela bophelo bo bolelele, bo mafolofolo, bo phethehileng. Bokello ea makhotla bakeng sa phepo e nepahetseng hape ke polokelo ea lipepepe bakeng sa lijana tse phetseng hantle. Li na le thuso ho mosali ofe kapa ofe oa kajeno, kaha ba hloka nako e nyane, kapele ho tlatsa le ho etsa hantle. Leka ho qala ka lipepe tsena tse monate.
Lijo tsa hoseng
Frittata e nang le zucchini, chisi ea poli le gruyere chisi
Mahe - e 'ngoe ea lihlahisoa tse ngata tse sebetsang ka ho fetisisa, e sebelisitsoeng ka bobeli ka boithaopo ebile e le motsoako oa lijana tse fapa-fapaneng. Lokisetsa fritata habonolo, athe e ka ba phekolo e ntle bakeng sa k'hamphani e kholo. Ho na le likhetho tse ngata bakeng sa frittate, hobane lijo tse ling le meroho li ka nkeloa sebaka ke ba bang. E 'ngoe ea mefuta e sa tšoaneng ea sejana sena.
Lisebelisoa (bakeng sa li-servings tse 4):
- 3 tbsp. l. oli ea mohloaare
- Onion e le 1
- ½ tsp. letsoai
- ½ tsp. pepere
- Ligrama tse 450 tsa makhasi a spinach
- 9 mahe a maholo
- 1 tbsp. l. ea metsi
- 90 g ea chisi ea poli
- Moro oa meroho o le mong
- 1/3 senoelo sa grated chisi
Litokisetso:
Heat 1 tbsp. l. botoro boemong bo chesang ba mocheso o chesang 'pan, eketsa oiee e khethiloeng, letsoai le pepere. Fry ka mocheso o mofuthu bakeng sa metsotso e 3-4, e hlohlelletsang ka linako tse ling ho fihlela onion e hlakile. Eketsa sipinake e ts'oetsoeng, zucchini, metsi le ho pheha, e hlohlelletsang, ka metsotso e 1-2. Ebe o otla mahe, o fafatse ka cheese ea poli le gruyer.
Pheha motsoako ka metsotso e 'meli ho fihlela meholo e qala ho sootho. Ebe o kenya pitsa ea ho chesa ka ontong, e phehetsoe pele ho 200 ° C, 'me u phehe ho fihlela ho loketse metsotso e 10-12. Sebeletsa chesang.
Mantsiboea
Salate le litlama le liaparo tsa balsame
Saladi ena e ka sebelisoa e le e hloekileng thupelong e kholo, mme e arohane, e le sesebelisoa sa lijo tsa motšehare kapa lijo tsa motšehare, haholo-holo haeba u eketsa liprotheine tse nyane (mohlala, likotoana tsa khōho, tlhapi kapa steak).
Lisebelisoa (bakeng sa li-servings tse 6):
- Likopi tse 4 motsoako oa lettuce makhasi
- 1 senoelo sa parsley
- ½ senoelo sa eiee e tlotsitsoeng
- Senoelo sa ½ sa motsoako oa litlama tse hloekileng (li-watercress, peo ea mosetareta, coriander, lengana, sage, koena)
- 50 g walnuts
Bakeng sa li-refill 200 ml:
- 60 ml ea asene ea balsame
- 2-3 cloves ea konofolo
- ½ maqeba a shallot
- 1 tbsp. l. Diardon mosetareta
- 1 tbsp. l. rosemary e omileng kapa e ncha
- 1 lemon
- 1 tsp. letsoai
- 1 tsp. pepere
- 100 g ea oli ea mohloaare
Litokisetso:
Kopanya lettuce le tšolotsoeng sekotlolo, lives le litlama, eketsa linate. Bakeng sa ho tlatsa, otla eiee e khethiloeng le konofolo ka asene, mosetareta, lero la lemone, rosemary, letsoai le pepere. Butle-butle eketsa oli ho motsoako ho fihlela emulsion e thehoa. Eketsa halofo ea ho apara ho salate, kopanya le ho sebeletsa. Lula lihlahisoa tsa oli ka sehatsetsing.
Couscous ho cauliflower
Leka ho lokisa sejana sena e le sebaka se setle haholo sa lihlahisoa tse nang le starch - litapole, raese kapa moetlo oa setso. Ha u ntse u pheha, u ka eketsa mehloaare e khethiloeng kapa kotara ea khalase ea parmesan ho cauliflower - sena se tla fa sejana monko o monate.Lisebelisoa (bakeng sa li-servings tse 2):
- Hlooho ea 1 ea cauliflower
- 2 tbsp. l. oli ea mohloaare
- 2 cloves ea konofolo
- ¼ senoelo se omisitsoeng linate tsa kedare
- ½ sehlopha sa parsley
Litokisetso:
Arola hlooho ka li-inflorescences, a li hlatsoe 'me u li sila ka mokhoa oa lijo ho isa boholo ba lijo-thollo tse nyane. (O ka khabisa hlooho e hlatsoitsoeng ka grater, e siea kutu feela.) Apara konofolo, linate le parsley tse monate ka lero le leholo le nang le oli ea mohloaare. Eketsa k'habeche ebe u e senya, e hlohlelletsa, ho fihlela e teteaneng
Khoho e nang le mongobo oa lemon
Ho tswa ho khoho, kamoo u tsebang, u ka pheha lijana tse fapaneng. Keletso e bonolo e khethiloeng e loketse lijo tsa motšehare kapa lijo tsa motšehare.
Lisebelisoa (bakeng sa li-servings tse 6):
- Li-fillets tse 6 tse se nang letlalo
- 1 tbsp. l. makhasi a macha
- 2 cloves ea konofolo
- Shallot e 1
- 1 lemon
- 110 g ea oli ea mohloaare
Litokisetso:
Lokisetsa marinade: Kopanya li-sliced rosemary le shallots, konofolo e entsoeng, eketsa sest le lero la lemone. Kopanya ntho e 'ngoe le e' ngoe ka oli ea mohloaare, ho penya habonolo. Kenya likhoele tsa khōlo ka sejana sa ho baka e le hore se khone ho lekanngoa. Tšela marinade, haufi le refrigerate ka lihora tse 2 kapa bosiu bohle. Preheat ontong ho 175 ° C. Mafuba a marinated a entsoeng ka majoe a fetisetsoa ho sekepeng sa ho baka ebe o chesa ka metsotso e ka bang 25 ho fihlela a pheha. Sebeletsa ka sejana se nang le meroho kapa salate.
Dinner
Litlhapi tse opetsoeng ka chardonnay
Ho ka ba bonolo ho feta ho baka tlhapi eo ue ratang haholo, ho ekelletsa ho eona moriana o monate o monate! K'halisong e hlalositsoeng, mongobo o lokiselitsoe saalmon, empa hape o lumellana hantle le litlhapi tse tšoeu. Leha ho le joalo, leka ho khetha feela tlhapi e freshest e fumanoang letamong la tlhaho.
Lisebelisoa (bakeng sa li-servings tse 4):
- 4 litlhapi tsa saalmon (ka letlalo)
- 110 g ea oli ea limela (oli ea kokonate kapa ea kakao)
- 240 ml Chardonnay
- 2-3 tbsp. l. Diardon mosetareta
- 3 tbsp. l. capers
- 1 lemon
- 2 tsp. dill
Litokisetso:
Bakeng sa leqhoa, qhibiliha botoro ka sekotlolo ka mocheso o tlase, eketsa ea chardonnay, mosetareta, hlatsoa capers le lero la lemone. Mocheso ka metsotso e ka bang 5 ho noa joala, eketsa leloala. Kenya litlhapi holim'a letlalo la likhaka tsa ho baka. Tšela le mongobo 'me u chesoe ka metsotso e 20 ka ontong, preheated ho 220 ° C. Litlhapi li itokiselitse ka nako e khutšoanyane, li behoa lijalo ka linaoa tse tala le liaparo tsa konofolo.
Le bakeng sa lijo tse tsoekere
Truffle ea tsokolate
Li-truffles tse entsoeng hae ke phekolo e ntle haholo, e ka lokisetsoang ho fihla ha baeti. Ha e le ts'okolate ea boleng bo botle, e tla ba monate haholoanyane. Hape u se ke ua tšaba ho leka mefuta e monate, ho e fetola ho itšetlehile ka maikutlo a hau.
Lisebelisoa tsa li-truffle tse 30-40:
- ½ senoelo se omeletsoeng ka tranelate
- 1 tsp. monate (almonde, orange, vanilla kapa ka tatso ea linate tsa linate)
- 225 g ea tsokolate e bohloko (e nang le cocoa bonyane 70%)
- Phiri ea kakao kapa linate tse pshatlehileng
Litokisetso:
Ka e monyenyane saupe, tlisa tranelate ho e liehang pheha. Kenya tatso. Sebakeng se seng se le seng, tšela tsokolate, e tšollele ka tranelate e chesang mme u tlohele motsoako pele ho o etsa hore e be o ts'oanang, ebe o pholile mocheso oa motsoako. Ka mor'a moo, beha ka sehatsetsing lihora tse 2.
Ka teaspoon e kopanya motsoako ka potlako pata libolo ka bophara ba bophara ba 2.5 cm, li behe holim'a pampiri e behiloeng ka letlalo, 'me ue siee bosiu ka fensetere. Hoseng, tšela libolo ka cocoa phofo kapa linate. Ka likotlolo tse tiisitsoeng, li-truffles tse entsoeng li lokiselitsoeng li ka bolokoa sehatsetsing ka beke.
Hona joale lethathamo la lintho tse molemo tse tlatsetsang tse susumetsang boko
DHA. Dokosahexaenoic acid ke bohlokoa ba omega-3 mafura a 'mele bakeng sa' mele. Ke letlotlo la nnete le ka sireletsang ho sithabela maikutlo, mathata a fapaneng a boko, ho lahleheloa ke bokhoni le tlhokomelo. DHA e fumanoa litlhapi, haholo-holo ka saalmon, hammoho le microalgae le li-molluscs tsa leoatleng.
Turmeric. Lijo tsa nakoana, tse fokotsang kotsi ea ho ba le mafu a bokooa. Hase e sebelisitsoeng lefeela bakeng sa limilione tse likete tsa meriana ea Maindia le ea Machaena. Curcumin e thusa 'mele hore o hlahise lithibela-mafu tse ngata. Ka eona, o ka emisa khatello ea bakuli ba nang le khatello ea mali, ntlafatsa tsoekere ea metabolism le ho fokotsa tsoekere ea mali.
Resveratrol. Sesebelisoa se thusang se patiloeng ke limela tse ling. Ka lebaka la hae u tla shebahala u le betere 'me u ikutloe u le mocha. Resveratrol e khona ho loantša li-tumor, ho ruruha le liphetoho tse amanang le lilemo libokeng, ho thusa pelo, ho thibela tsoelo-pele ea lisele tse mafura. E fumanoa ka li-blueberries, morara o mofubelu, veine le linate.
Probiotics. Lihlahisoa tse nang le likokoana-hloko tsena li tla ntlafatsa boko bo sebetsang, ho matlafatsa tšireletso ea meriana, ho fokotsa maemo a khatello ea maikutlo le ho thusa ho thibela ho tepella maikutlo. Li-probiotics li ntlafatsa ho tsuba, hape li khothalletsa ho tsamaisoa ha dopamine le serotonin, tse hlokahalang ke boko ba rona.
Oli ea kokonate. E matlafatsa tahlehelo ea 'mele le ho matlafatsa sesole sa' mele. E thusa ho tšoaroa ke maloetse a saurodegenerative le ho loantša ho ruruha. Noa teaspoon e le 'ngoe ka letsatsi kapa eketsa lijo e le hore boko bo sebetse ka botlalo.
Alpha-lipoic acid. Antioxidant e thusang bokhoni ba boko, ho tsosolosa sebete, ho fokotsa bongata ba tsoekere maling, ho susumetsa phapanyetsano ea k'holeseterole le ho fokotsa liphello tsa chefo 'meleng. Alpha-lipoic acid e etsoa ke 'mele, empa e ka sebelisoa hape ka mokhoa oa matlapa.
Vithamine D. Ha e khothalletse khalsiamo feela, empa e boetse e sireletsa boko ho liphello tsa radicals ntle le ho fokotsa kotsi ea lihlahala. E na le litlhapi tse mafura, li-algae, li-mushroom tse ling tsa meru (mohlala, ka chanterelles), tomoso.
E-ba le bophelo bo botle 'me u atlehe, ja hantle!
Litšoantšo tse tsoang libuka tsa ntlo ea khatiso "Mann, Ivanov le Ferber" (e fanoeng ke ntlo ea khatiso).