Broccoli sprouts tau ntim nrog cov as -ham, suav nrog carbohydrates, protein, fiber, antioxidants, thiab ntau yam vitamins thiab minerals. Ntau lub khw muag khoom noj thiab khw muag khoom noj qab haus huv nqa cov zaub paj zaub, tab sis koj tseem tuaj yeem cog koj tus kheej. Cov txheej txheem cuam tshuam nrog so cov noob zaub paj zaub ib hmos, thiab tom qab ntawd ua kom sov sov thiab tsaus rau lub lim tiam tom ntej thaum lawv tawm tuaj. Tus yuam sij rau kev noj zaub mov kom zoo yog kev yaug thiab tso dej tas li, vim qhov no yuav tiv thaiv kom tsis txhob tuaj pwm thiab tuaj yeem loj hlob tuaj.
Cov kauj ruam
Ntu 1 ntawm 3: So Noob
Kauj Ruam 1. Xaiv 1-quart (1-L) iav lossis yas yas
Koj tuaj yeem siv lub ntsej muag tshwj xeeb rau cog cov noob zaub paj, lossis koj tuaj yeem siv iav ntshiab lossis yas yas. Mason thawv yog qhov zoo tshaj plaws, tab sis koj tseem tuaj yeem siv lub thawv ntim khoom noj yas. Ib lub thawv 1-quart (1-L) yuav muab ntau chav rau dej thiab rau kev cog qoob loo.
Siv lub raj mis tsis huv los yog lub thawv los tiv thaiv kev loj hlob ntawm cov kab mob. Koj tuaj yeem ua kom tsis huv lub thawv los ntawm kev siv nws los ntawm lub tshuab ntxuav tais diav, lossis los ntawm kev ntxuav nws hauv dej kub, xab npum
Kauj Ruam 2. Ntsuas cov noob
Ua kom txog 1⁄2 phaus (230 g), koj yuav tsum pib nrog 3 diav (44.4 ml) (45 g) ntawm cov zaub paj zaub. Koj tseem yuav xav tau dej tshiab, lim dej kom tsau thiab yaug cov noob ntau zaus txhua hnub dhau 7 txog 10 hnub xav tau los cog cov noob.
Kauj Ruam 3. Muab cov noob nrog dej lim hauv lub hwj
Npog cov noob nrog 2 txog 3 ntiv tes (5.1 txog 7.6 cm) ntawm cov dej txias, lim dej. Cov dej yuav tsum nyob nruab nrab ntawm 60 thiab 70 ° F (16 thiab 21 ° C). Swirl cov dej thiab cov noob ib puag ncig ua ke kom puv cov noob. Yog tias ib qho ntawm cov noob ntab, thawb lawv rau hauv lub thawv.
Yog tias koj tsis muaj tus pas ntsuas kub, dej yuav tsum txias me ntsis
Kauj Ruam 4. Npog lub tais nrog cheesecloth
Muab cov cheesecloth tso rau ntawm lub qhov ncauj ntawm lub hwj thiab siv cov hlua khi los yog lub pob zeb mason ntim kom ruaj ntseg. Koj tseem tuaj yeem ntsia hlau rau ntawm lub hau uas muaj nplooj tuaj nrog lub vijtsam built-in yog tias koj muaj.
- Siv cheesecloth lossis mesh yuav tso cov pa nkag mus rau hauv lub thawv, tab sis yuav khaws cov av, kab, thiab tawm mus.
- Koj tseem tuaj yeem siv daim phuam tshuaj ntxuav kom huv los ntawm cheesecloth.
Kauj Ruam 5. Hloov cov noob mus rau qhov chaw sov, tsaus
Qhov no yuav pab rov ua dua cov xwm txheej uas cov noob tau ntsib hauv cov av, thiab yuav txhawb kev cog qoob loo. Cov chaw zoo tshaj plaws suav nrog chav ua noj txee, txee rau khoom, lossis chav ua noj.
Kauj Ruam 6. Tsau cov noob rau li 8 teev
Muab cov noob tso rau hauv dej hauv lub pantry thaum tsaus ntuj, lossis li 8 txog 10 teev. Qhov no yuav pib ua cov txheej txheem cog thiab pab cov noob kom loj hlob sai dua.
Ntu 2 ntawm 3: Noob Noob
Kauj Ruam 1. Tshem tawm thiab yaug cov noob
Thaum cov noob tau so rau li 8 teev, tshem cov cheesecloth thiab hloov cov noob mus rau qhov zoo-mesh colander. Qhib dej thiab yaug cov noob rau li ib feeb kom tshem tawm cov av los yog cov nroj tsuag.
- Yog tias koj siv lub hau ntswj nrog lub vijtsam built-in, yooj yim ntws cov dej los ntawm kev maj mam tig lub raj ntim taub hau. Ncuav qee cov dej tshiab, yaug cov dej thiab cov noob ib puag ncig hauv lub thawv, thiab tom qab ntawd nchuav dej dua.
- Tom qab koj tso cov dej tawm, tso lub rhawv zeb tso rau ntawm lub kaum sab xis 45-degree rau 30 feeb kom tag nrho cov dej hauv lub raj dej tawm mus.
Kauj Ruam 2. Rov qab cov noob mus rau hauv lub hwj
Siv rab diav huv huv los hloov cov noob yaug rov qab rau hauv lub lauj kaub uas muaj noob. Hloov cov cheesecloth thiab ruaj ntseg rau hauv qhov chaw nrog cov ywj. Muab cov noob rov qab rau hauv qhov qub sov, qhov chaw tsaus uas koj siv rau tsau lawv.
Kauj Ruam 3. Yaug thiab tso cov noob txhua txhua 6 rau 8 teev rau txog 4 hnub
Tshaj li 3 txog 4 hnub tom ntej, cov noob yuav tawm tuaj thiab pib tawm tuaj. Nws yog ib qho tseem ceeb kom yaug dej ntxiv thiab tso dej ntau zaus thaum tus txheej txheem no. Kev yaug tas li yuav tiv thaiv kev loj hlob ntawm pwm thiab kab mob uas tuaj yeem ua rau zaub mov lom.
Raws li cov noob cog, lawv yuav tsim cov hauv paus plaub hau, uas zoo li tsis meej pem thiab qee zaum yuam kev rau pwm. Cov hauv paus plaub hau pab cov sprouts nqus dej, thiab lawv zoo ib yam nkaus. Tom qab yaug, koj yuav tsis pom lawv
Kauj Ruam 4. Tshem cov noob tawm mus rau tshav ntuj ncaj qha tom qab 3 txog 4 hnub
Thaum cov noob tuaj txog li 1 nti (2.5 cm) ntev thiab tau cog cov nplooj daj, txav lawv mus rau qhov chaw ci kom txhawb nqa chlorophyll kev loj hlob. Qhov no yuav tig nplooj los ntawm daj mus rau ntsuab, thiab nce tus nqi ntawm cov as -ham hauv cov noob. Qhov chaw sov nyob hauv chav, xws li lub txee chav ua noj, yog qhov chaw zoo tshaj plaws rau cov txheej txheem ntsuab no.
Tsis txhob muab cov noob tuaj rau hauv tshav ntuj ncaj qha, txwv tsis pub lawv yuav hlawv
Kauj Ruam 5. Txuas ntxiv yaug txhua 6 rau 8 teev rau lwm 1 rau 2 hnub
Cov noob tawm tuaj tseem tuaj yeem ua pwm nyob rau lub sijhawm no, yog li koj yuav tsum yaug txhua txhua 6 txog 8 teev raws li cov noob ntsuab. Thaum cov nplooj ntawm cov nplooj tig ntsuab tsaus hauv ib hnub lossis 2, cov noob tau npaj txhij noj.
Ntu 3 ntawm 3: Khaws Cia thiab Siv Cov Zaub Zaub Qaub
Kauj Ruam 1. Tshem lub hulls
Thaum cov nplooj tsaus ntsuab, hloov cov noob mus rau hauv lub tais loj. Npog cov noob tawm nrog dej thiab maj mam ua rau cov noob tuaj nrog txhais tes huv kom xoob hulls. Siv koj txhais tes lossis lub tshuab ntxhua khaub ncaws me me txhawm rau hla cov dej thiab khaws cov hulls.
Broccoli hulls tuaj yeem tuav dej tau ntau, thiab qhov no tuaj yeem ua rau puas ntxov ntxov yog tias koj tsis tshem lawv
Kauj Ruam 2. Yaug thiab tso cov noob tawm ib zaug zaum kawg
Hloov cov hulled sprouts mus rau lub nplua-mesh colander kom ntws cov dej. Yaug cov noob nrog dej huv thiab tom qab ntawd tso kom ntws li ib teev. Tom qab ib teev, hloov cov noob tuaj rau hauv cov phuam ntxuav tais diav kom cua qhuav li ob peb teev.
Qhuav cov noob ua ntej khaws cia yuav pab khaws lawv ntev dua
Kauj Ruam 3. Khaws cov noob zaub uas seem hauv lub tub yees li 2 lub lis piam
Thaum cov noob qoob loo qhuav, hloov lawv mus rau hauv lub lauj kaub mason lossis lwm lub thawv nrog lub hau cua. Hloov cov noob rau hauv lub tub yees thiab khaws cia rau 1 txog 2 lub lis piam.
Kauj ruam 4. Noj cov noob ntawm lawv tus kheej
Sprouts ua rau cov khoom noj txom ncauj qab, thiab koj tuaj yeem noj lawv los ntawm ounce (28 g) rau cov khoom noj txom ncauj zoo thiab noj qab nyob zoo txhua lub sijhawm ntawm ib hnub. Koj kuj tseem tuaj yeem noj cov noob nrog poob yog tias koj nyiam, xws li:
- Hmoob
- Zaub poob
- Spinach poob
- Yoghurt sauce
Kauj Ruam 5. Ntxiv cov noob zaub rau zaub nyoos
Sprouts yog qhov zoo tshaj ntxiv rau ib qho zaub xam lav vim tias lawv cov nkig thiab tsw qab. Thaum koj tau sau koj cov zaub xam lav, ua kom tiav nws los ntawm kev nphoo me me ntawm cov zaub paj zaub tshiab rau saum. Koj tuaj yeem nchuav cov zaub xam lav nrog roj thiab kua txiv hmab txiv ntoo, lossis hnav nws nrog qhov koj nyiam hnav, xws li:
- Ranch
- Caesar
- Txiv hmab txiv ntoo vinaigrette
- Blue cheese
- Italis
- Noob noob noob
Kauj Ruam 6. Siv lawv ua cov qhaub cij
Ib yam li nrog zaub xam lav, cov zaub tshiab tseem zoo rau qhaub cij vim tias lawv me me tab sis ntxiv me ntsis crunch. Rau qhov yooj yim thiab yooj yim qhaub cij qhaub cij, ci thiab butter ob daim ntawm koj nyiam qhob cij, ntxiv qee cov txiv lws suav, avocado, thiab dos, thiab sau txhua yam nrog rau ounce (28 g) ntawm cov noob.
- Rau me ntsis ntxiv gourmet qhaub cij, tsis txhob ci qhob cij thaum pib. Hloov chaw, ntxiv ob peb daim ntawm koj nyiam cheese thiab ua kom tiav cov qhaub cij hauv cov panini txiag.
- Koj tuaj yeem ntxiv cov noob rau txhua hom qhob cij uas koj nyiam, xws li Reuben lossis BLT.
