I-Millet ayiyona inwele embi. Lukhozo lwakudala onokuthi ungazange uve ngalo, kodwa kungekudala uza kuthatheka ngalo. Ayinagluten ngokwemvelo, inokwakheka okufana ne-couscous kunerayisi okanye iquinoa kwaye imnandi kakhulu-ivumba layo lendalo kunye nencasa ye-nutty isebenza kakuhle ngeetoni zezithako. Kwaye, kakhulu nabani na angayilungiselela. Nazi iiresiphi zethu ezili-17 esizithandayo zokongeza kuluhlu lwakho.
IiNzuzo zokuTya iMillet
Le ngqolowa enempilo inencasa encinci, ngoko kulula ukugqoka imifuno, imifuno kunye neeprotheni. Njengazo zonke iinkozo, inokudityaniswa nayo nantoni na, kodwa inencasa, incasa enencasa ngakumbi. I-Millet ayikho kuphela i-gluten-free, kodwa iphinde ibe sisityebi kwifayibha (siyathetha 9 grams ngokukhonza), i-magnesium kunye ne-phosphorus, enceda ukulungisa izicubu zomzimba. Ngaphezu koko, ipheka ngaphantsi kwesiqingatha seyure ngenxa yobukhulu bayo obuncinci. Nje ukuba ibilisiwe, iphantse yaphinda kane ngobukhulu.
Uyipheka njani iMillet
Ukupheka i-millet kulula njengokupheka iquinoa okanye irayisi. Nasi isikhokelo esikhawulezayo:
- Gcoba i-1 ikomityi ye-millet eyomileyo kunye ne-drizzle yeoli ye-olive kwipani ephakathi phezu kobushushu obuphantsi de ube nevumba elimnandi le-nutty. (Ungatsiba eli nyathelo kwaye ungeze nje i-millet emanzini abilayo endaweni yoko, kodwa oku kunceda ukwenza imveliso egqityiweyo yomelele ngakumbi kwincasa.)
- Yongeza iikomityi ezi-2 zamanzi kwaye uphakamise ubushushu phakathi.
- Yongeza ityuwa ukunambitha. Sebenzisa i-pinch kuphela ukuba uya kukhwela i-millet ngeprotheni enetyuwa, i-stew okanye i-sauce.
- Yizise imbiza ibile, yigqume kwaye unciphise ukubila malunga nemizuzu engama-25.
- Emva kokuba i-millet igqityiwe ukupheka, iya kuba yithenda kwaye iinkozo zomntu ngamnye ziya kubonakala zandisiwe. Susa isiciko, yitshize ngefolokhwe kwaye ucime ubushushu. Khonza xa kupholile ngokwaneleyo ukuba utye.
ENXULUMENEYO: Iinkozo ezingama-30 ezifudumeleyo nezithambileyo zokwenza obu Busika
Ifoto: Michael Marquand/Styling: Jodi Moreno1. IHarissa Chickpea Stew eneEggplant kunye ne Millet
Isityu sikaJodi Moreno yimpumelelo yesidlo sangokuhlwa. I-eggplant ingaba yimifuno enqabileyo ukupheka nayo, kodwa esi sidlo senza kube lula kwaye kumnandi. I-millet iya kuthoba i-harissa paste, ifake yonke into elumayo kunye ne-North African chili kunye namanqaku e-cumin, i-coriander kunye negalikhi.
Fumana iResiphi
Ifoto: Liz Andrew/Styling: Erin McDowell2. Isaladi yeMillet yasehlotyeni
Nge-Havarti cheese, i-cherry tomatos, i-scallions, ijusi ye-lemon eyaneleyo kunye ne-parsley, esi sisiqalo esiqabulayo sayo nayiphi na isidlo sakusihlwa. Yikhonze ngebhotile ye rosé.
Fumana iResiphi
Uncedo Olupheleleyo 3. IMillet kunye neBlack Lentil eStuffed Delicata Squash
Bookmark le ngenxa Thanksgiving, okanye nasiphi na isiganeko efowunela ukuthathwa unique kwisitya squash. Yiresiphi ye-vegan egcwele ijam enencasa ezinomsoco ezinomsoco ezifana ne-tamari kunye nelentile emnyama.
Bojon Gourmet 4. IVegetarian Stuffed Butternut Squash ene Millet, amakhowa kunye ne Kale Pesto
Siyayithanda into yokuba iBojon Gourmet ibize ibutternut squash njengesitya sale millet, ikhowa kunye nekale pesto mash. Ngubani oza kulahla isitya sezo zithako eziphekwe ngetswele, i-thyme, itshizi yebhokhwe kunye neGruyère? Kwaye ukuba ufumana ukutya isitya njengoko uhamba? *Ukwangiwa ngumpheki.
Detox 5. IiBurgers zeMillet Veggie
Apho kukho ingqolowa emnandi, kukho indlela yokuyijika ibe yi-veggie burger. Ekubeni i-millet inencasa encinci kunequinoa okanye irayisi, yenza indawo enomdla. Le recipe ikwafuna intaphane yemifuno yokwenyani (aromatics ezifana necelery, itswele, umnqathe kunye ne-peppery arugula), ngoko ufumana iitoni zezinto ezilungileyo kwipatty enye.
Ukutya eKhaya 6. Izitya zeMorning Grain ezine Millet
Ke, unokuba ne-rein yasimahla xa kufikwa kwizitya zengqolowa zasekuseni. Nokuba yeyiphi na amaqunube, amandongomane okanye i-toppings oyifunayo ngumdlalo olungileyo. Into esiyithandayo ngolu khetho ludibaniso lokuyila lwethanga kunye nesiraphu yemaple, ikhokhonathi kunye namaqunube egoji kunye nebhanana enetahini.
Darn Imifuno emihle 7. Ikholifulawa egcadiweyo kunye neArtichoke Millet Grain Bowl
Izitya eziziinkozo ekuseni, izitya zengqolowa ngokuhlwa, izitya zengqolowa ngexesha lesidlo sangokuhlwa. Unokuba nezitya zengqolowa nangaliphi na ixesha, kodwa ungavumeli incasa yakho ibe nesithukuthezi. Zama le nguqulo yeveggie egcadiweyo edibanisa izithako ezininzi ezinesibindi, njenge-artichokes kunye ne-lemon zest.
UDarren Kemper / iMagazini yokuTya ecocekileyo 8. IMillet eQinisayo neBold Tabbouleh
Le nto intsha ithatha i-tabbouleh yongeza i-oomph encinci, oku kuthetha ukuba kukho i-fiber eninzi, iprotheni eninzi kunye ne-manganese (i-anti-inflammatory elawula imetabolism). Sisidlo sasemini esimnandi okanye isidlo esisecaleni. Ngaphezu koko, njengoko i-millet ipheka, unexesha lokulungisa ezinye izithako ngaphambi kokuziphosa ndawonye. Ngoko. Kulula.
UBrandon Barre / Imagazini ecocekileyo yokutya 9. IKung Pao Chickpea Gqiba-Qhotsa Phezu kweMillet eQisiweyo yeSesame
Khumbula ukuba i-millet ithambisa incasa yayo nayiphi na into ephekiweyo okanye exutywe nayo ngelixa ulungiselela esi sidlo sinemibala eqaqambileyo, esinongwe kakuhle. Sithetha ngetamari, isesame egcadiweyo, igalikhi, ibhotolo yealmond kunye nesiraphu yemaple, singasathethi ke ngechilis ebomvu. Ukuthoba iitoni zemifuno akuzange kube lula oku.
Indlu esezintabeni 10. I-Garlic Lemon Millet kunye neBeet Salad
Iisaladi ezihlotshiswe nge-millet zikhanya nje ngombono wethu othobekileyo. Ukutya okuziinkozo kwakudala kusenza sinyuse ukutya ngezondlo ezongezelelweyo ezigcwalisayo kodwa zinika amandla. Phosa iibhiti zomhlaba, i-peppery arugula kunye nelamuni ekhrisimesi kwaye unohlobo lwesaladi esinokulufumana ngasemva.
@katieworkman100/Umama 100 11. Isaladi yeMillet kunye neGreens
Enye ithatha isaladi ye-millet, ngeli xesha kunye ne-asparagus, i-Dijon, i-cherries kunye ne-basil. Ukunyaniseka, yintoni andinako wenza ngale ngqolowa? I-asparagus yongeza incasa yomhlaba okanye yengca kumxube (kuxhomekeke kwindlela oyipheka ngayo) kwaye ityebile kwiivithamini A, C, E kunye ne-K.
Detox 12. Vegan Skillet Cornbread
Kuye kwafumaniseka ukuba i-millet ithatha indawo yomgubo wombona onezakha mzimba ezininzi. Iresiphi iphinda ichwethe i-zucchini kunye nembewu emhlophe ye-chia, ngoko zikhululeke ukuba neqhekeza lesibini.
Cookie kunye Kate 13. Ixesha lasentwasa hlobo iMillet eQisiweyo
Le veggie stick-fry ivelisa incasa ezinamandla zejinja kunye netamari, singasathethi ke ngesesame ethosiweyo kunye neoyile yamandongomane. I-Millet njengesiseko iyaguquguquka kangangokuba inokusebenza ngeeprofayili ezingenakubalwa zencasa kunye neesosi. Kwakhona, ungasebenzisa imifuno yakho oyithandayo, kodwa iresiphi ibiza iminqathe, i-asparagus kunye namaqanda.
Oh Imifuno yam 14. I-Sweet Potato kunye ne-Millet Falafel
Yima, ngaba ukwenza ifalafel yasekhaya kulula ngolo hlobo? Ngaba ngokwenene ungayenza nge millet? Ngaphantsi kweyure? Ewe, ewe kwaye ewe. Phula i-tahini kunye ne-tzatziki sauce.
Umama 100 15. Ixhwane lemvana
Esi sityu siqhelekile kuMntla Afrika, kwiiBalkans, eMpuma Yurophu nakuMbindi Mpuma kwaye ngokuqhelekileyo kubiza imifuno, i-chickpeas, imvana edayiweyo kunye nolunye uhlobo lwepasta okanye ingqolowa. IMillet yenza umsebenzi wenziwe apha, ecaleni kweetumato ezityumkileyo, isafron, iharissa kunye neziqholo ezininzi ezishushu.
Ukutya eKhaya 16. Kale Kesare kunye neMillet Croutons
Sive: Ukuba wenza itoni yale millet croutons, uya kuba nokwaneleyo ukongeza kwi-kale yakho uKesare * kunye * ne-recipe yokugxumeka ngasentla (umbono nje). Ukuba akukho nto yimbi, i-croutons yasekhaya yindlela enhle yokubonisa iindwendwe zakho (okanye uzibonakalise ngokwakho) ukuba ngokwenene uyingqondi ekhitshini.
ICotter Crunch 17. I-Risotto ye-Mushroom eCream kunye neMillet
I-Millet ithambisa bonke ukulunga okumnandi kwe-shallots egayiweyo, ikonofile, amakhowa amaqhosha kunye newayini emhlophe. Ngaba uyafuna ukuyenza i-vegan? Shintshanisa iParmesan imvubelo enesondlo iiflakes.
