Isobho Sokuzala Esine-Pesto Yembewu Yethanga Enokunambitheka Kukalamula

Ngicele umngani wami u-Ashleigh, ongumelaphi wokudla (culinary nutritionist), ukuthi adale i-recipe entsha emnandi yesobho se-fertility yeziguli zethu. Kulungile, akusona isobho somlingo sokuthi uma uthathe isipuni esisodwa ukhulelwe ngokumangalisayo, kodwa sineqoqo lezithako ezinhle ezizosiza ohambweni lwakho lwenjalo-njalo ukuya ekukhulelweni.

Kuhle uma usebenzisa umhluzi wenkuku owenzela wena uqobo owenziwe emathanjeni enkukhu. Abantu baseShayina bakholwa ukuthi lokhu kusiza ukwandisa igazi – okuyinto ebaluleke kakhulu ekwenzeni ingane. Lesi sobho sibuye sihlanganise imbewu yekhabe (pumpkin seeds) okuyimithombo ye-zinc, ebalulekile ekuthuthukiseni isidoda nasempilweni yamahomoni. Sithemba uzosijabulela!

Sawubona! Ngingu-Ashleigh Grange, ngiyi-Registered Holistic Nutritionist (RHN) kanye ne-Culinary Nutritionist engase-Barrie. Ngikhethekile ekusizeni abantu bathole, basebenzise, bapheke futhi bajabulele ukudla kwansuku zonke okuphinde kube nezinzuzo ezinkulu zokwelapha. I-recipe yami ethi Fertility Soup with Lemony Pumpkin Seed Pesto iyahlangana ngokushesha ukuze ube nesidlo sasemini noma isidlo sakusihlwa esizokufudumeza, sikwenze uzizwe ugcwele, silinganise ushukela wegazi, futhi mhlawumbe sikushiye nokubonga okusha kokudla okulula kwasebusika. I-pesto ecebile yembewu yekhabe nembewu yelanga enenambitheka ekhazimulayo yelamula ifakwa phezulu, ivuselele lo mbono olula weshashalazi lesobho le-broccoli elinobisi. Le recipe iphinde ingabi nobisi (dairy-free), ingenagluten, ingenamaqanda, ingenaso isoya futhi ingenakakolweni. Ukuze wenze lesi sobho kube i-vegan, vele ushintshe umhluzi wenkuku usebenzise umhluzi wemifino owuthandayo. Ngiyethemba uzokujabulela lokhu sobho se-fertility esimnandi ngosuku olukhanyayo lwasebusika! Nansi i-recipe yayo ngokuphelele: Fertility Soup with Lemony Pumpkin Seed Pesto

Ngalesi sobho:

• 2 Tbsp uwoyela wekhokhonathi (organic, virgin/unrefined)
• 1 anyanisi ophuzi omkhulu, usikwe ube yizicucu ezincane
• 2 u-garlic omkhulu, uchotshozwe kahle
• 1 Tbsp ujinja osanda kugaywa (ngisebenzisa i-microplane kulokhu)
• 1 ¾ inkomishi zamachickpeas aphekiwe
• 4 izinkomishi ze-broccoli entsha, usike ube ama-florets amaphakathi
• 4 izinkomishi zomhluzi wenkuku owenziwe ekhaya (kusuka ezinkukhu ezine-organic, okungcono uma zikhulile ngaphandle kwebhokisi – pastured)
• 3 izinkomishi zobisi lwe-almond noma lwe-cashew (zama isifundo sami sokwenza ubisi lwe-almond ekhaya usebenzisa ama-almond noma ama-cashew)
• Namathisela ngosawoti wolwandle (sebenzisa okuncane uma usebenzisa umhluzi onesawoti) nopelepele omnyama osanda kugayiwa, ngokunambitha kwakho

• ¼ inkomishi yembewu yekhabe, okungcono uma imnandi ingekaphekwa futhi i-organic (engaphekiwe/engenasawoti)
• ¼ inkomishi yembewu yelanga, okungcono uma imnandi ingekaphekwa futhi i-organic (engaphekiwe/engenasawoti)
• 1 inkomishi ye-spinach encane entsha, icindezelwe
• ¼ inkomishi kawoyela we-omega-3 (njengowembewu ye-hemp, uwoyela ka-Udo noma i-Vega Antioxidant Omega Oil Blend)
• Isikhumba (zest) selamula elilodwa le-organic
• 2 Tbsp ujusi welamula omusha
• Namathisela ngosawoti wolwandle ngokunambitha kwakho

1. Lungisa zonke izithako zakho.
2. Epani elikhulu noma ku-Dutch oven, engeza uwoyela wekhokhonathi bese uthambisa anyanisi ngomlilo ophansi-maphakathi, uvuse njalo, kuze kuthambe futhi kube sobala kancane.
3. Engeza u-garlic ochotshozwe nojinja bese upheka cishe imizuzwana engu-30, uvuselele njalo. Engeza ama-chickpeas, i-broccoli nomhluzi wenkuku. Khulisa umlilo uye kumaphakathi. Pheka imizuzu engu-8-10 noma kuze i-broccoli ibe luhlaza okhanyayo futhi ithambe kancane.
4. Ngesikhathi isobho sipheka, yenza i-pumpkin seed pesto. Faka zonke izithako ku-food processor bese ucindezela (pulse) kuze zixubane zibe i-paste ewugqinsi. Mina ngithanda i-pesto enezicucu kancane kodwa ungayigaya kuze ibe bushelelezi uma uthanda. Kungenzeka kudingeke wengeze i-tablespoon eyodwa noma ezimbili zamanzi uma izithako zingaxubeki kahle.
5. Hlola ukuthi i-broccoli iphekiwe yini, uma ithambile, susa isobho emlilweni.
6. Engeza ubisi lwe-almond noma lwe-cashew. Usebenzisa i-immersion blender, gxuba isobho kuze sibe bushelelezi futhi sibe nobuso obuthambile (creamy). Uma ungenayo i-immersion blender, vele uthumele isobho sakho ku-blender ngezigaba ezincane, usigaye uze sibe puree bese usibuyisela epanini lokupheka. Sicela uqiniseke ukuthi une-blender engakwazi ukukhulula umusi kahle (njenge-Vitamix) ukuze wenze lokhu ngokuphepha.
7. Yenza lokhu kuze konke isobho sesiphenduke i-puree noma ukhululeke ukushiya ezinye izingxenye zesobho zinamaqhuma (chunky) ukuze uthole ukwakheka okuhlukile. Ungasifudumeza phezu komlilo ophansi kakhulu imizuzu embalwa uma singashisi ngendlela oyithandayo.
8. Khonza isobho ufake phezu kwaso ingcosana (dollop) ye-pumpkin seed pesto. Jabulela!

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