Khudaarta guga ayaa timid! Cagaarka jilicsan, dhir udgoon, iyo khudradda jilicsan ayaa bilaabay inay ka soo baxaan dukaanka raashinka ama suuqa beeraleydaada. Su’aasha kaliya ee harsan ayaa ah: sida loo diyaariyo?
Bisha Abriil, mirahaan, khudaarta iyo geedaha waxay ku jiraan xilli: artichokes, arugula, asparagus, bok choy, broccoli Chinese, chives, daikon, leeks, salad (iskudarka guga), boqoshaada, maraqyada, baradhada, radishes, rhubarb, scallions, isbinaajka , strawberries, tarragon, iyo thyme.
Iibsiga miraha iyo khudaarta xilliyada waa guul-guul. Waxay ku jiraan heerkoodii ugu sarreeyay, markaa si fiican ayey u dhadhamiyaan. Xilliga soo-saarka ayaa ka sahlan boorsadaada maxaa yeelay way badan tahay oo badanaa ayaa lagu beeraa gudaha. Iyo, waxay ku qarxayaan fiitamiinnada lagama maarmaanka ah, macdanta iyo antioxidants si ay u taageeraan caafimaadkaaga.
Guga waa wakhti cusboonaysiin. Waa waqtiga ugu habboon sanadka in la tijaabiyo oo wax cusub la isku dayo. Dareenkaas, ka dooro khudradda ama miraha liiska kore. Waxay noqon kartaa mid aadan waligaa isku dayin kahor ama mid aad jeceshahay inaad iskudaydo qaab kaduwan, oo leh isbadal cusub. Hoos waxaa ku yaal fikrado dhowr ah oo ku saabsan sida aad ugu isticmaali kartid khudraddan noocyada kala duwan ee suxuunta.
- Salad: Cagaarka / salaar (isbinaajka ilmaha, arugula ama isku darka guga) oo leh strawberries, pecas la dubay, vinaigrette khamri cad
- Makhaayad: Artichoke (uumi); loogu adeegay xoogaa yar oo maay ah oo lagu qasay liin dhanaan
- Maraq: Baradho Leek; isku day inaad isticmaasho baradho midabkeedu ka duwan yahay, sida guduudka!
- Saxanka dhinaceeda: dhir la dubay; dubiddu waxay soo saartaa dhadhan ka badan karkarinta
- Shiil shiil: ku dar cagaarka Aasiya: bok choy ama broccoli Shiinaha
- omelet: isku day inaad ku darto liin dhanaanta, asparagus, boqoshaada ama chives cusub; ukunta cashada qofna?
- Salaad: Strawberry Rhubarb Crisp; lagu sameeyay miro faaybaar ah, miro dhan
Isku day mid ama in ka badan oo fikradahan ah toddobaadyada soo socda. Liiskani ha kugu dhiirrigeliyo inaad tijaabiso oo aad abuurto cuntadaada xilliga qaboobaha.
Qore: Lisa Henderson, MS, RDN