I-Millet ayiyona inwele embi. Kuwuhlamvu lwasendulo okungenzeka ukuthi awukaze uzwe ngalo, kodwa maduze uzothatheka ngalo. Ayina gluten ngokwemvelo, inokwakheka okufana kakhulu ne-couscous kunerayisi noma i-quinoa futhi imnandi kakhulu—iphunga layo lemvelo kanye ne-nutty flavour isebenza kahle ngamathani ezithako. Futhi, cishe wonke umuntu angakwazi ukuyilungiselela. Nawa amaresiphi angu-17 esiwathandayo ongawangeza ohlwini lwakho.
Izinzuzo Zokudla I-Millet
Lokhu okusanhlamvu okunempilo kunokunambitheka okuncane, ngakho-ke kulula ukugqoka imifino, amakhambi namaprotheni. Njengezinhlamvu eziningi, ingabhanqa cishe nanoma yini, kodwa inokunambitheka okunomsoco, okunambitheka okwengeziwe. I-Millet ayinayo i-gluten kuphela, kodwa futhi icebile nge-fiber (siyakhuluma 9 amag ngokukhonza), i-magnesium ne-phosphorus, esiza ukulungisa izicubu zomzimba. Ngaphezu kwalokho, ipheka ngaphansi kwehora elingaphansi kwesigamu ngenxa yobuncane bayo. Uma usubilisiwe, uzocishe uphindwe kane ngosayizi.
Indlela Yokupheka I-Millet
Ukupheka i-millet kulula njengokupheka i-quinoa noma irayisi. Nansi inkomba esheshayo:
- Gcoba inkomishi engu-1 yamabele omile bese uvuza amafutha e-olive epanini eliphakathi nendawo phezu kokushisa okuphansi kuze kube yilapho uzwa iphunga elimnandi elincane. (Ungeqa lesi sinyathelo bese wengeza i-millet emanzini abilayo esikhundleni salokho, kodwa lokhu kusiza ukwenza umkhiqizo oqediwe uqine kakhulu ekunambithekeni.)
- Faka izinkomishi ezi-2 zamanzi bese uphakamisa ukushisa kube phakathi nendawo.
- Faka usawoti ukunambitha. Sebenzisa i-pinch kuphela uma uzobe ufaka i-millet ngeprotheni enosawoti, isitshulu noma isoso.
- Letha ibhodwe libe ngamathumba, ikhava bese unciphisa ukuze ubilise cishe imizuzu engama-25.
- Uma i-millet isiphekiwe, izobe ithambile futhi izinhlamvu zomuntu ngamunye zizobukeka zikhulisiwe. Susa isembozo, usifake ngemfoloko bese uvala ukushisa. Khonza lapho kupholile ngokwanele ukuze udle.
OKUhlobene: 30 Izitsha Zokusanhlamvu Ezifudumele Nezithokomele Zokwenza Lobu Bubusika
Isithombe: Michael Marquand/Styling: Jodi Moreno1. I-Harissa Chickpea Stew ne-Eggplant kanye neMillet
Isitshulu sikaJodi Moreno siwukuwina kwesidlo sakusihlwa. Isitshalo seqanda singaba imifino ethambile ongapheka ngayo, kodwa lesi sidlo sikwenza kube lula futhi kube mnandi. I-millet izocwilisa unamathisele we-harissa, ifake konke ukulunywa ngechili yaseNyakatho Afrika namanothi e-cumin, i-coriander ne-garlic.
Thola Iresiphi
Isithombe: Liz Andrew/Styling: Erin McDowell2. Isaladi ye-Millet Yasehlobo
Ngoshizi we-Havarti, utamatisi we-cherry, ama-scallions, ijusi kalamula eyanele kanye ne-parsley, lesi isiqalo esiqabulayo sanoma iyiphi iphathi yesidlo sakusihlwa. Yiphake ngebhodlela le-rose.
Thola Iresiphi
Ukusiza Okugcwele 3. I-Millet kanye ne-Black Lentil Egcwele I-Delicata Squash
Beka uphawu lokubekisa lokhu nge-Thanksgiving, noma yimuphi umcimbi odinga ukuthatha okuyingqayizivele esitsheni se-squash. Iresiphi yemifino egcwele ujamu egcwele ukunambitheka okunomsoco okufana ne-tamari ne-black lentil.
I-Bojon Gourmet 4. I-Vegetarian Stuffed Butternut Squash with Millet, Amakhowa kanye neKale Pesto
Sithanda ukuthi i-Bojon Gourmet ibiza i-butternut squash ngomkhumbi wale millet, amakhowe kanye ne-kale pesto mash. Ubani onganqaba isitsha salezo zithako eziphekwe ngo-anyanisi, i-thyme, ushizi wembuzi kanye ne-Gruyère? Futhi uma uthola ukudla indishi njengoba uya? *Ukuqabula kompheki.*
I-Detox 5. I-Millet Veggie Burgers
Lapho kukhona okusanhlamvu okumnandi, kunendlela yokuyiguqula ibe i-veggie burger. Njengoba i-millet inokunambitheka okuthe xaxa kune-quinoa noma irayisi, yenza okunye okujabulisayo. Le recipe iphinde ibize imifino eminingi yangempela (ama-aromatics afana nesilimo esidliwayo esinamagatsha anamanzi, u-anyanisi, isanqante kanye ne-peppery arugula), ngakho uthola amathani ezinto ezinhle ku-patty eyodwa.
Ukuzilibazisa Ekhaya 6. Izitsha Zokusanhlamvu Zasekuseni ezineMillet
Ngakho-ke, une-rein yamahhala uma kuziwa ezitsheni zokusanhlamvu zasekuseni. Noma ngabe yimaphi amajikijolo, amantongomane noma ama-toppings oyifunayo awumdlalo omuhle. Esikuthandayo ngalezi zinketho yinhlanganisela yokudala yethanga nesiraphu ye-maple, ukhukhunathi namajikijolo e-goji kanye nobhanana one-tahini.
Darn Imifino Emihle 7. Ukholifulawa Ogazingiwe kanye ne-Artichoke Millet Grain Bowl
Izitsha zokusanhlamvu ekuseni, izitsha zokusanhlamvu kusihlwa, izitsha zokusanhlamvu ngesikhathi sesidlo sakusihlwa. Ungaba nezitsha zokusanhlamvu noma nini, kodwa ungavumeli ukunambitheka kwakho kube nesithukuthezi. Zama le nguqulo ye-veggie egazingiwe ehlanganisa izithako eziningi ezinesibindi, njengama-artichokes ne-lemon zest.
Umagazini kaDarren Kemper/I-Clean Eating Magazine 8. I-Millet Tabbouleh Ekhanyayo futhi Egqamile
Lokhu kuthathwa okusha kwe-tabbouleh kwengeza i-oomph eyengeziwe, okusho ukuthi kune-fiber eyengeziwe, amaprotheni engeziwe kanye ne-manganese eyengeziwe (i-anti-inflammatory elawula umzimba). Isidlo sasemini esihle noma i-side dish. Ngaphezu kwalokho, njengoba i-millet ipheka, unesikhathi sokulungiselela ezinye izithako ngaphambi kokuziphonsa ndawonye. Ngakho. Kulula.
UBrandon Barre/Umagazini Ohlanzekile Wokudla 9. I-Kung Pao Chickpea Gxumisa Phezu Kwe-Sesame-Fried Millet
Khumbula ukuthi i-millet ithambisa ukunambitheka kwanoma yini ephekiwe noma exutshwe nayo ngenkathi ulungisa lokhu kudla okunemibala egqamile, okunongwe kahle. Sikhuluma nge-tamari, isesame egazingiwe, u-garlic, ibhotela le-alimondi nesiraphu ye-maple, ingasaphathwa eye-chili ebomvu. Ukwehlisa amathani emifino akukaze kube lula lokhu.
Indlu Emagqumeni 10. I-Garlic Lemon Millet ne-Beet Salad
Amasaladi ahlotshiswe nge-millet ayakhazimula nje ngokombono wethu othobekile. Okusanhlamvu kwasendulo kuhlanganisa ukudla ngemisoco eyengeziwe egcwalisayo kodwa enika amandla. Faka ubhontshisi bomhlaba, i-peppery arugula kanye nolamula oshisayo futhi uthola uhlobo lwesaladi esingaluthola ngemuva.
@katieworkman100/Umama 100 11. Isaladi yeMillet kanye neGreens
Enye ithatha isaladi ye-millet, kulokhu nge-asparagus, i-Dijon, i-cherry ne-basil. Thembeka, yini angikwazi wenzani ngalokhu okusanhlamvu? I-asparagus yengeza ukunambitheka komhlaba noma utshani kule ngxube (kuye ngokuthi uyipheka kanjani) futhi inothile ngamavithamini A, C, E kanye no-K.
I-Detox 12. Vegan Skillet Cornbread
Kuvele ukuthi i-millet ithatha indawo eqinile ye-cornmeal enemisoco eyengeziwe okufanele iqale. Iresiphi iphinde yeqe imbewu ye-zucchini ne-chia emhlophe, ngakho-ke zizwe ukhululekile ukuthola ucezu lwesibili.
Ukhukhi kanye Kate 13. Springtime Stir-Fried Millet
Lokhu kuthosa kwemifino kuveza ukunambitheka okuqinile kwejinja ne-tamari, ingasaphathwa eyesesame ethosiwe namafutha amakinati. I-Millet njengesisekelo iguquguquka kangangokuthi ingasebenza namaphrofayili e-flavour amaningi namasoso. Futhi, ungasebenzisa imifino yakho oyintandokazi, kodwa iresiphi ibiza izaqathi, i-asparagus namaqanda.
Oh Imifino Yami 14. Ubhatata kanye ne-Millet Falafel
Ima, ingabe ukwenza i-falafel yasekhaya kulula kangako? Ungakwazi ngempela ukulenza nge-millet? Ngaphansi kwehora? Yebo, yebo futhi yebo. Gweba i-tahini ne-tzatziki sauce.
Umama 100 15. Iwundlu chorba
Lesi sitshulu sivamile eNyakatho Afrika, emazweni aseBalkan, eMpumalanga Yurophu naseMpumalanga Ephakathi futhi ngokuvamile sibiza imifino, ama-chickpeas, iwundlu elidayiwe kanye nohlobo oluthile lwe-pasta noma okusanhlamvu. I-Millet yenza umsebenzi wenziwe lapha, eduze notamatisi ochotshoziwe, i-safron, i-harissa nezinongo eziningi ezifudumele.
Ukuzilibazisa Ekhaya 16. Kale Caesar with Millet Croutons
Sizwe: Uma wenza ithani lala ma-millet croutons, uzoba nokwanele ukungeza kuKhesari wakho wakudala *kanye* neresiphi yokugxusha engenhla (umbono nje). Uma kungekho okunye, ama-croutons okuzenzela ayindlela enhle yokubonisa izivakashi zakho (noma uzitholele ngokwakho) ukuthi ungungqondongqondo ngempela ekhishini.
I-Cotter Crunch 17. I-Risotto ye-Mushroom e-Creamy ne-Millet
I-Millet imunca bonke ubuhle obumnandi be-shallots e-sautéed, u-garlic, amakhowe wezinkinobho newayini elimhlophe. Ingabe ufuna ukuyenza i-vegan? Shintshanisa amasheya Parmesan imvubelo enomsoco ama-flakes.
