Olemera mu mavitamini A ndi E, kupatsidwa folic acid, calcium ndi chitsulo, broccoli ndi imodzi mwamasamba opatsa thanzi. Lili ndi vitamini C wochuluka kuposa malalanje, ndipo galasi limodzi la broccoli florets limapereka calcium tsiku lililonse. Lero tiwona mbale ndi broccoli, zomwe sizingatheke kudutsa.
12 st. pistachios yaiwisi
1 st. nandolo zobiriwira
12 st. nandolo zobiriwira
Salt
12 st. masamba odulidwa (parsley, basil, katsabola, anyezi)
13 luso. mafuta a azitona
2 tbsp vinyo wosasa
2 tsp mpiru
Tsabola wakuda wowonda
1 lalikulu kapena 2 broccoli, kudula mu florets
1 st. quinoa yophika
Broccoli ndi mbatata puree
700 g peeled, mbatata akanadulidwa
300 g wa broccoli
40 g batala firiji
1 tsp grated ndimu zest
1 minced adyo clove
1 tbsp mkaka wofunda
Thinly sliced wobiriwira anyezi
Broccoli pesto
Spaghetti 400 g
1 kg broccoli, kudula mu florets
55 g toasted pine mtedza
12 adyo adyo, woonda pang'ono
185 ml mafuta
60 g grated tchizi (Parmesan, ngati mukufuna)
Tchizi chitumbuwa ndi broccoli
1 maziko a chitumbuwa chachisanu
12 st. kirimu tchizi
Chithunzi cha 12 kirimu wowawasa
2 cholowa m'malo mwa dzira
12 st. grated parmesan tchizi
250 g broccoli wodulidwa
14-16 chitumbuwa tomato, theka
Monga mukuonera, broccoli ndi chophatikizira chamtundu uliwonse wa chakudya, kaya saladi, pie, casserole kapena pasitala. Palibe chifukwa chomwe muyenera kunyalanyaza mankhwalawa, omwe ndi nkhokwe ya mavitamini ndi mchere wa thupi!