Re u hlahisa tse khethehileng tse 10 tse tsoang bukeng ea Gwyneth Paltrow, e phehiloeng eo u ke keng ua ikoahlaela eona.
Moqapi oa Hollywood ea bitsoang Gwyneth Paltrow ke molateli oa lijo tse phetseng hantle, tseo a 'nileng a li latela lilemong tse leshome tse fetileng. Lerato bakeng sa monate, empa le kotsi ho lipepe tsa phepelo li ile tsa matlafatsa ntat'ae. Mantsiboeeng a mang le a mang o ne a pheha 'mè oa Gwyneth, ea neng a sebetsa e le setšoantšisi. Buka ea pele ea naleli e bitsoang "morali oa Papa" e ile ea hatisoa ka Serussia, 'me ea bobeli e se e le bonolo feela ha e e-s'o fetoleloe ho tloha Senyesemane. Ho sa le joalo, ho ka ho lona u ka fumana diresepe tse monate le tse molemo, tse tla pheta lapeng leha e le ofe e mocha.
1. Risotto ka spinach le lierekisi
Hangotto hangata e na le sejana se nang le lik'halori tse ngata tse nang le cheese kapa botoro. Khetho e nang le letlobo la spinach ke ho lekaneng ho e sebeletsa bakeng sa lijo tsa motšehare.
Lijo:
- 700 ml ea moro oa meroho leha e le efe;
- 1 lemon;
- Dipole tse 2 oli e ntle ea mohloaare;
- halofo ea bulb e khōlō e tšoeu;
- Lehlaka le le leng la leek;
- 2 cloves konofolo, e feta ka ho phunyeha;
- letsoai la leoatle;
- thyme;
- Ligrama tse 250 tsa raese ea fatše;
- 100 g ea spinach;
- 170 g ya lierekisi tse ncha kapa tse leqhoa;
- 15 g ea basil;
- pepere e ntšo.
Sehlaha se tlosoa ka lemon le grated ka likoti tse nyenyane. Nkhong e tsoang ho makhasi ao ho penya le ho kopanya le meroho e futhumetseng mollong. Ka thōko, ka paneng e tebileng ea ho chesa, oli e mofuthu ea mohloaare, eketsa ho e onion e khethiloeng le leek, thyme meroho, basil le konofolo. Fry, butle-butle, e tsosang metsotso e 2-3. Sipinake se khaole 'me hammoho le li-pre-peas tse sa koahetsoeng li behe moro, ebe u tšollela raese e omileng le ea Fry. Tlisa risotto ho pheha, ebe u pheha ka metsotso e meng e 30.
2. Kinoa le lehe le omisitsoeng
Khinoa e hlahisang lero e nkoa e le lijo tse ratoang ka ho fetisisa, ka lebaka la lintho tse kholo tsa liprotheine, vithamine E le fiber.
Lijo:
- Dipole tse 2 oli ea mohloaare;
- 1 clove e khethiloeng;
- 2 makhasi a kholo a makhasi;
- 200 g ya filimi;
- Mahe a 2 - e mong le e mong oa lehe;
- 1 shallots;
- 350 ml ya metsi;
- pepere e ntšo;
- letsoai leoatleng.
Etsa hore u se ke ua tlosa lithōle tlas'a metsi a batang,. Apare mollo o matla 'me u tlise filimi ho pheha, ebe u pheha tlas'a sekwahelo se koetsoeng, ho fihlela mokelikeli oohle o kenngoa ka lijo-thollo. Palo e hlahisoang ke pariki e lekane bakeng sa li-servings tse peli. Lubricate ea Frying pan, eketsa konofolo, chopped shallots le shredded k'habeche. Letsoai, pepere, eketsa kinoa le Fry, e tsosang kamehla, metsotso e 3-5. Abela sekoti holim'a lipoleiti 'me u koahele e' ngoe le e 'ngoe ka mahe a halikiloeng.
3. Sopho ea litapole le pepere e khubelu
Lijo tse monate, empa tse monate li tla thusa ho fapana pepere ea jalapeno ho tsuba.
Lijo:
- 1 e kholo eiee e bofubelu, khaola ka meketeng;
- Dipole tse 2 oli ea mafura;
- phofo e omeletseng;
- Dipole tse 2 moriri o motala o tlotsitsoeng;
- 2 g ea kumine;
- 1 pepere e tsuba, khaola lirokhong tse halofo;
- 2 litapole tse khōlō;
- 1.5 a etsang dilitara tse meroho;
- letsoai leoatleng.
Ka mafura a limela, Fry onion, meroho le pelepele. Khaola litapole ka likoto mme u fafatsoe ka letsoai, phofo ea konofolo. Roast fries le litapole ka saucepan, eketsa metsi mme u phehe ka mocheso o tlaase ka metsotso e 30.
4. Seno se khathollang le mahepu le koena
Bukeng ena ho na le karolo e feletseng e nehetsoeng lijong tsa lehlabula, eseng se kotsi. Kakaretso e ratoang haholo e akarelletsa lero la masapo a butsoitseng a setso.
Lijo:
- 500 g ya makhasi a mahepu ntle le peel;
- leqhoa le pshatlehileng;
- makhasi a hloekileng;
- 200 ml ea metsi a nang le diminerale;
- Dipole tse 2 tsoekere.
Mahapu a nang le leqhoa le leqhoa 'me a whisk ka makhethe ho fihlela o tsitsitseng. Kopanya motsoako le metsi a batang, tšela likhalase 'me u khabise ka makhasi a koena, u hlatsoe liatla.
5. Vegetarian steamed dumplings
Li-dumplings li ka pheha eseng feela ka metsi a belang, empa hape li phehoa. Mokhoa ona o o lumella hore o boloke vithamine tsohle le limatlafatsi.
Lijo:
- 350 g ea phofo ea koro;
- 300 ml ea metsi a futhumetseng;
- 60 g ya botoro;
- 1 tbsp. ginger e phatlolohileng;
- 1 eiee e kholo, khaola ka meketeng;
- 400 g ya li-mushroom tsa Shiitake;
- 150 dikgerama tsa hop e khethiloeng;
- 150 g ya lihoete tse khethiloeng;
- 5 g ea pepere e tšoeu;
- 2 tsp. oli ea sesame;
- 3 tablespoons veine e omileng e tšoeu;
- Dipole tse 2 sauce ea soya;
- 1 tsp tsoekere e nang le granulated;
- letsoai ho latsoa.
Halofo ea hora pele u qala ho etsa litšoantšo tsa dumplings, o lokela ho itokisetsa hlama, ho kopanya phofo le metsi a futhumetseng le oli ea sesame le ho kopa matsoho ka polasetiki e tloaelehileng. Koahela sekoahelo ka thaole ebe o kenya mofuthu.
E le ho qala ho tlatsa, u tlameha ho khaola li-mushroom ebe u li tšela ka botoro ho fihlela li lokolla metsi. Eketsa ginger, eiee, k'habeche le lihoete, nako le letsoai le pepere e tšoeu. Veine e noeang, kopanya ka botlalo le ho tlosa mocheso kamora metsotso e 2.
Khaola hlama ho li-circles le khalase, e e-s'o e qale ka pina e phunyeletsang. Bakeng sa melaetsa e meng le e 'ngoe e behang ho tlatsa, joale zapripnut menoana ea hae. Li-dumplings tse felile li behoa ka holim'a sekoahelo sa poloko ea metsi, moo metsi a leng a phehile. Li-dumplings tsa banyalani li tla ba li loketse metsotso e 20.
6. Granola ka sirapo ea maple
Granola e itokiselitsoe ho tloha muesli kapa ho pota oats flakes le lisebelisoa. Ka molao, karolo ea bona e bapaloa ke monokotsoai kapa litholoana tse omisitsoeng. Mohatelli o etsa tlhahiso ea ho ba tlatsetsa ka sirapo ea 'maple le oli ea meroho.
Lijo:
- 350 g ya flakes ea oat kapa lijo-thollo "lijo-thollo tse supileng";
- 300 ml ea metsi a phehile;
- 100 di ml ea sirapo ea maple;
- 100 g ea lifeiga tse omisitsoeng;
- letsoai.
Tšela oatmeal ka metsi 'me u koahela, tlohela metsotso e 10. Letsoai ho latsoa, eketsa lifeiga tse omisitsoeng, tse tšetsoeng ka letsoai le sirapo. Kopanya le ho jala lipoleiti tsa ho sebeletsa.
7. li-meatball tsa Turkey
Meatballs e hlahisang linonyana ha e na lik'halori, e le sejana se le seng ho tsoa ho nama ea nama ea likhomo kapa ea nama ea kolobe.
Lijo:
- 500 g turkey fillet;
- 1 e nyenyane eiee e bofubelu, e behele mehele;
- 800 g tamati e butsoitseng;
- 3 tablespoons oli ea soneblomo ntle le monko;
- phofo ea garlic;
- makhasi a basil, thyme, rosemary;
- letsoai leoatleng.
Tomate e qhibililoe, e neng e tšolotsoe ka metsi a belang. Fula makhasi ao ebe o pheha ka metsotso e 7-10, ho etsa hore ho be le mongobo oa langa le le lej. Sehlopha sena se phunyeletsoa ka grinder ea nama hammoho le litlama tse entsoeng le eiee. Kopanya ho roala ka oli, letsoai le ho pata libolo tse nyane ho eona. Li-meatball li kenngoa ka tamati ea mongobo ebe li beha mollo o fokolang. Pheha ka mocheso o tlase ka metsotso e 40.
8. Cocktail- "motsoako oa mesifa"
Ho leka ho fana ka molemo o moholo ho li-protein li-cocktails bakeng sa ho haha mesifa ea mesifa, o ka eketsa meroho le litholoana ho bona.
Lijo:
- 1 tšebeletso ea whey protheine;
- 1 tšebeliso ea vithamine ea tlatsetso;
- 300 ml lebese la almonde le nang le kapa ntle le tatso;
- 100 ml ea puree ea apole;
- 100 g ya makhasi a banana.
Kopanya lisebelisoa tsohle tse nang le matla a holimo a matla le ho noa metsotso e 5 ka mor'a ho ikoetlisa ka matla.
9. Paseka le tuna le oli ea mehloaare
Macarone e ka pheha feela Mataliana: Maamerika, ho ea ka Gwyneth, a ka phelisana le bona habonolo.
Lijo:
- 250 g ea pasta ea mofuta ofe kapa ofe oa koro ea durum;
- 50 ml ea oli ea mohloaare;
- 50 g ya capers e hlatsoitse ebile e omisitsoe;
- 8 clove ea konofolo, khaola lilae tse tšesaane;
- 1 kankere ea tuna e kenngoeng ka makotikoting;
- 100 g ea lifate tsa mohloaare;
- lero la 1 lemon;
- 5 g ea pepere e khubelu;
- letsoai.
Pasta e pheha metsotso e 7-8 metsing a tukang a letsoai. Ka sekotlolo se nang le marako a maholo, chesa oli, chesa capers le konofolo ho eona. Kopanya fry le sesepa sa tuna, senya ka fereko, pepere. Beha pasta ka lipoleiti, holim'a sethoa sa tlhapi, u khabise ka mehloaare mme u fafatse lero la tlhaho.
10. Bohobe ba mocha oa Mexico oa sephiri
Paltrow nakong ea leeto la ho ea sebakeng se seholo sa Mexico, o ithutile mokelikeli oa sephiri oa seno o bolokang letlalo le letlalo le ho thusa litlhaka.
Lijo:
- 200 ml ya yogurt e tlaase;
- 1 tsp oli e tsoang ho vithamine E;
- 2 tsp. moriri o khethiloeng;
- lero la lime.
Kojoana e kenang ka har'a blender, e boetse e beha meroho, e tšela oli le lero. Otla ka lebelo le tloaelehileng la metsotso e 2-3.