Haeba u batla ho tlosa liponto tse eketsehileng, spinach bakeng sa hau ke melimo ea sebele. Hase feela lik'halori tse tlaase, empa hape le lihlahisoa tse nyenyane tsa microelements le livithamine, tseo e leng tsa bohlokoa haholo ho fokotsa boima ba 'mele. Ka holim'a tsohle ka livithamini tsa spinach A, B2, B6, C, H, K, potassium, calcium, folic acid, magnesium. Li-vithamine tsena kaofela li thusa ho ts'oara liprotheine, ho ntlafatsa mafura le metabolism ea lik'habohaedreite, ho laola mosebetsi oa mala le mala, ho fokotsa tekanyo ea tsoekere, ho thusa ho loantša mokhathala le ho tepella maikutlong.
Li-recipe tse nang le sipinake
Salate e tsoang ho tomate le spinach
Bakeng sa salate u tla hloka lihlahisoa tse latelang: halofo ea kilogram ea tomate, halofo ea kilo ea spinach, sehlopha sa meroho, mahe a 2, halofo ea pasta, likaroloana tse peli tsa yogurt le letsoai le leperete, letsoai le pepere ho latsoa.
Lihe li pheha ka thata ebile li pholile. Sipinake e khutlisetsa lehare le katiba le methapo. E hlatsoe ka metsing 'me u tšolloe. Li-tomate li koahetsoe ka metsi a belang ebe lia tlosa ho tsona. Ka mor'a moo, langa le le lej le nang le sipinake le behe li-cubes tsa boholo bo bohareng, kenya ntho e 'ngoe le e' ngoe ka sekotlolo sa salate. Kopanya yogurt ka yogurt, eketsa letsoai le pepere, 'me le lero la lero la lemone. Ka holimo khabisa mahe a phehiloeng, a nkiloeng ka likhoho kapa lilae.
Sipinina ka tar le sauce ea soy
U tla hloka: halofo ea kilo ea spinach, khaba ea oli ea mohloaare, likhabapo tse 2. lebese, 1 tbsp. soy sauce le pepere e ntšo.
Sipinake le hlapa. Kamora 'ona, pheha ka metsing a letsoai ka metsotso e 5. Ka pan, ho chesa oli, eketsa spinach le ka ho chesa ka mocheso o phahameng ka metsotso e seng mekae, ha u ntse u tsosoa kamehla. Kopanya lebese le moriri oa soy 'me u kenye pepere e ntšo. Etsa sepinche ka sejana se futhumetseng, tšela moriana' me u chese.
Sopho ea sipinake le lierekisi ka Sepanishe
Ho etsa sopho o tla hloka: ligrama tse 800 tsa spinach, ho kenya lipere tse tala tse tala, mahe a mabeli, ligrama tse 200 tsa nama, rantipole e le 'ngoe, eiee e 2, litapole tsa garlic, 50 g ea oli ea mohloaare, lekhasi la bay, letsoai le pepere ho latsoa.
Pheha lilithara tse peli tsa metsi, kenya nama, bulb, lihoete le lekhasi la bay. Ka mor'a ho pheha, etsa mollo o fokolang 'me u phehe nama e phehiloeng pele ho pheha. Qetellong, eketsa lierekisi.
Lihe li pheha ka thata ebile li pholile. Sipinake u nke 'me u phehe metsing a belang ka metsotso e ka bang tharo. Letlalo la bulb ka khauta le ka monate ka oli ea mohloaare, eketsa ka khabeloa konofolo. Litamati tse halikiloeng ka metsi a belang, li li hloekise, li li khaole 'me li li lahlele ka har'a li-aniee tse monate. Letsoai, pepere 'me u phehe hammoho ka metsotso e ka bang mehlano.
Ho tloha moro, nka eiee, lihoete le bay leaf. Khaola lihoete ebe u li khutlisa. Ebe ka sopho e phehiloeng, eketsa sepinche se khaotsoeng, apara ka tomate le eiee, letsoai le tlisa ho pheha. Tsohle hantle 'me u tlohele hanyane ho ema tlas'a sekwahelo. Sebeletsa ka lehe le khethiloeng.
Sipinake le lifapano
Ho lokisa sejana sena o tla se hloka: halofo ea kilo ea spinach, ligrama tse 200 tsa li-shrimp tse peeled, li-clove tse 2 tsa konofolo, phapo ea tamati ea langa le le lej, oli ea mohloaare, letsoai le pepere.
Sesepa sa spinach, peel le pheha metsing a futhumetseng a letsoai ka metsotso e mehlano. Ka lero le chesang, oli ea mohloaare ea mofuthu 'me u kenye konofolo e khaotsoeng hantle, ebe u ntša lihlahla. Fry ba bona ka metsotso e meraro. Joale ho shrimp, eketsa ka khabeloa chopehileng sipinake, letsoai le pepere. Khothalletsa hantle 'me u kenye letsoho la tamati. Tlosa mollo ka metsotso e mehlano. Sebeletsa sejana se chesang.
Sipinake le tranelate ea lentile
Bakeng sa ho pheha, o tla hloka lisebelisoa tse latelang: kilo ea spinach, ligrama tse 300 tsa lentile tse tala, mahe a 'maloa, khalase ea li-cottage cheese e tlaase, oli, lihoete, oli ea mohloaare, letsoai le pepere.
Sipinake, hloekisa, hlatsoa hantle 'me u kenye metsi a belang metsotso e' meli kapa e meraro. Ka mor'a sena, e tšollele ka colander mme e ke e tlohele. Ha metsi a feteletseng a feta, khaola sipinake hantle. Ka sekotlolo, otla mahe, letsoai le ho li eketsa lebese, butle-butle ho otla. Ebe o eketsa halofo ea lentile tse felileng, o ts'oetsoe ka sopinake ka khase, kopanya hantle le sebaka sejaneng sa ho baka. Preheat ontong ho ea lik'hilograma tse 160 'me u behe kampo e le hore a lokisetse metsotso e ka bang leshome le metso e mehlano. Sebeletsa spinach ka oli ea mohloaare le ho chesa.
Senya lisele tse setseng ka blender ho fihlela boima bo lekaneng. Eketsa oli e nyenyane ea mohloaare le phofo e nang le linama (ntlha ea thipa). Sebeletsa e le mongobo o besitsoeng ka lentile.
Potapo casserole e nang le khōhō le spinach
Ho lokisa sejana sena o tla hloka lisebelisoa tse latelang: 600 g ea litapole, mahe a 3, 250 g ea khoho ea khoho, 100 g ya lihoete, 150 g ea sipinake, botoro, letsoai le pepere ho latsoa.
Lihoete le litapole libola 'me li phehe ho fihlela li le bonolo. Ebe u tšollela metsi 'me u pene meroho ka setoto. Ho linonyana tse hloekileng le letsoai. Kopanya tsohle hantle. Ho tloha ho nonyana ea likhoho etsa nama e nyenyane. Qetella ho sila ka blender mme o kopanye le khoele ea khoho. Motsoako o hlahisoang ke pepere le letsoai, eketsa lehe le ho kopanya.
Preheat ovene ho likhato tse 190. Ha setofo se futhumala, oli e phehoang, 'me e e behe ka likarolo: litapole-carotlolo puree, ka holimo ka sipinake, ebe e' ngoe e le lera la litapole puree. Bake ka metsotso e 40-45. Ha u sebeletsa, u ka khabisa ka meroho.
Mousaka ea spinach
Ho pheha moussaka o tla hloka:
500 g ya litapole, lehe le le leng, sehlopha sa li-eiee tse tala le konofolo e tala, 300 g ea ham ea tsuba, 200 g ea brynza, 3 tablespoons ea tranelate e bolila, 100 g ya cheese e thata e grated, botoro, letsoai, pepere le linoko ho latsoa.
Sejo sena se lokiselitsoe haholo le ka potlako. Qala, pheha litapole ka seaparo sa bona ho fihlela halofo e loketse. Ebe oe hloekisa 'me u khaole likaroloana tse 1 cm. Hlatsoa sipinake mme u khaotse ho e senya. Fry le ka konofolo. Kopanya ham e entsoeng ka lik'hilograma tse nang le konofolo e entsoeng ka tala le eiee, e otloa le lehe, e hlatsoe ka chisi, tranelate e bolila, linoko, letsoai le pepere. Kenya motsoako oa sipinake ho motsoako. Ka mor'a moo, preheat ontong ho likhato tse 170. Fafatsa, oiled, beha likarolo tsa litapole, ebe u kopanya motsoako le khaba le holimo le lera la litapole. Fafatsa ka chate le grated le custard metsotso e 20.
Joalokaha u ka bona, sipinake ke sehlahisoa se molemo haholo. E na le livithamine le likarolo tse ngata tsa bohlokoa. Ka lebaka la monate oa eona o sa tsotelleng, spinach e ka ekeletsoa lijong tse fapa-fapaneng: pie, mahe a qhibilihantsoeng, nama, salate, sauces le tadaleye. Ho phaella moo, spinach e ka sebelisoa ho lokisetsa lithupelo tse monate tse monate, litlhapi tseo re li hlalositseng ka holimo. Ntho e 'ngoe le e' Se ka sehloohong, sejana se seng le se seng le spinach li na le tse ngata tse ntle.