Iketsetse Guacamole: Litlhapi tse 3 tse monate le tse phetseng hantle

Ho bonolo ho iketsetsa guacamole ka litlolo tsena tse monate - esita le bophelo bo botle.

Guacamole e bonolo haholo ho iketsetsa 'me e phetse hantle hobane motsoako oa mantlha oa dip e monate ke avocado - mme ke lijo tse monate haholo.

Liphello tse ntle tsa bophelo bo botle ba avocado

Avocado ke bomo ea 'nete ea vithamine 'me e na le livithamini le liminerale tse fapaneng tse ka bang 20, ho kenyeletsoa vithamine K, e bohlokoa bakeng sa masapo, pelo le boko. Ntle le moo, vithamine B eo e nang le eona e bohlokoa bakeng sa bophelo bo botle ba lisele le DNA, 'me vithamine folate eo e nang le eona ea hlokahala bakeng sa lits'ebetso tse ngata tsa metabolism' meleng.

Ho phaella ho livithamini, avocado e boetse e tletse monounsaturated fatty acids e ka bang le phello e ntle esita le ho theola k'holeseterole. Ka lebaka la index ea eona e tlase ea glycemic, e lumella feela hore tsoekere ea mali e phahame butle haholo, ho bolelang hore ha e mamelle feela batho ba nang le lefu la tsoekere, empa hape e thibela takatso e kotsi ea lijo. E ruile ka fiber, e etsa hore u khore le ho khotsofala.

Ke hobane'ng ha u iketsetsa guacamole?

• Likhalori tse tlase ho feta li-dips tse ling tsa indasteri hobane li kanna tsa ba le lintho tse nontšang joalo ka mayo kapa tranelate e bolila
• Ke metsoako ea tlhaho feela le e phetseng hantle e nang le phello e khothalletsang bophelo bo botle eo u ka e khethang 'me u itekanye
• Ha e na li-preservatives, tsoekere e hloekisitsoeng, le mafura a trans
• E loketse lijo tsa vegan, gluten le tse se nang lactose

Litlolo tse bonolo tsa guacamole

1. Guacamole ea Mexico
Lijo:

• Pelepele tse 2 tse khubelu
• Li-avocado tse 2 tse nyane
• letsoho la tamati ea cherry
• meno a mabeli a konofolo
• tablespoons tse peli tsa lero la lemone
• pepere le letsoai

Litokisetso:

1. Hlatsoa li-chilies le tamati ea ciliegia. Khaola li-chilies 'me u li tlose. Ebe ka bobeli lia khaoloa.
2. Khaola avocado 'me u e tšele ka khaba. Hona joale makhasi a ka ntšoa 'me a kenngoa ka sekotlolo se senyenyane.
3. Ebola konofolo 'me ue pepese ka mochine oa khatiso.
4. Hona joale sohle seo u lokelang ho se etsa ke ho kopanya makhasi ao ka fereko ho boima ba tranelate ebe o kopanya le tamati e khaotsoeng le likotoana tsa chili. Eketsa letsoai le pepere 'me u kenye lero la lemone.

2. Guacamole ka linaoa
Lijo:

• lekotikoti la linaoa tsa liphio
• eie e khubelu
• 2 li-clove tsa konofolo
• avocado
• Litapole tse 2 tsa lero la lemone
• 2 tablespoons tranelate e bolila
• letsoai le pepere ea cayenne

Litokisetso:

1. Hlatsoa linaoa ka metsi a batang 'me u li tlohele li tšolohe.
2. Hona joale onion le konofolo li tlameha ho hloekisoa le ho khaola hantle.
3. Akha avocado ka halofo, nka khaba 'me ue sebelise ho tlosa lejoe. Ebe u ntša nama letlalong 'me ue behe ka sekotlolo.
4. Hloekisa nama ea avocado hammoho le linaoa, eiee le likotoana tsa konofolo, ebe u tšela tranelate e bolila.
5. Qetellong, noka guacamole ka letsoai le pepere ea cayenne ho latsoa, ​​​​'me u kenye lero la lemone.

3. Guacamole e nang le Feta
Lijo:

• avocado
• 2 li-clove tsa konofolo
• 70 dikgerama tsa feta
• Litapole tse 2 tsa lero la lemone
• letsoai le pepere

Litokisetso:

1. Khaola avocado, u ntše sekoti ka khaba, 'me ue behe ka sekotlolo.
2. Joale ebola 'me u khaole li-clove tsa konofolo.
3. Khaola feta 'me u e kenye le likotoana tsa konofolo ho makhasi a avocado.
4. Hona joale kopanya ka bobeli ka fereko ho boima ba tranelate. Eketsa pepere le letsoai.