Kev Noj Qab Haus Huv Sab Hnub Tuaj tuaj yeem yog Kev Noj Qab Haus Huv Mediterranean Tshiab

Zoo Siab

• Hummus los yog Baba Ghanoush
• Tabbouleh los yog Fattoush
• Tahini
• Txiv hmab txiv ntoo rau khoom qab zib
• Tshuaj xyuas rau

Classic Mediterranean noj zaub mov zoo yog txhua lub hnub qub, txuas nrog txo qis kev pheej hmoo ntawm mob plawv, mob hnyav, mob metabolic syndrome, rog dhau, atherosclerosis, ntshav qab zib, thiab txawm tias muaj qee yam mob qog noj ntshav. (Psst...Koj puas tau sim no Creamy Mediterranean Kale Salad?)

Thaum koj tab tom khawb rau hauv salmon ci thiab munching ntawm walnuts thiab veggies, tej zaum koj yuav tau plam Mediterranean kev noj zaub mov ze tus npawg, Middle Eastern noj zaub mov. Ib yam li qab qab thiab zoo rau koj, Kev Noj Qab Haus Huv Sab Hnub Tuaj yog ib tus txheeb ze ze nyob hauv thaj chaw thiab noj zaub mov. Middle Eastern zaub mov feem ntau xav tias yog los ntawm cov tebchaws xws li Lebanon, Israel, Turkey, thiab Egypt. Kev noj zaub mov Mediterranean feem ntau cuam tshuam nrog Ltalis, Greece, thiab Spain.

Txoj kev vam meej ntawm txoj kev Mediterranean noj cov hinges ntawm qhov tseem ceeb ntawm cov nplej tag nrho, cov rog muaj txiaj ntsig zoo li roj txiv ntseej thiab ntses, legumes, txiv ntseej, thiab cov txiv hmab txiv ntoo thiab zaub tshiab. Ua ke, combo yields siab fiber ntau, omega-3 fatty acids, thiab ntau yam vitamins thiab minerals. Cov zaub mov Middle Eastern qhia ntau yam ntawm cov yam ntxwv no, tsom mus rau cov khoom noj uas muaj cog kom ntau li ntau tau, siv cov khoom hnyav hnyav ntawm EVOO tsuas yog nyob txhua qhov chaw, thiab cov taum thiab veggies mus rau hauv ntau qhov kev npaj, suav nrog qee qhov kev pom zoo. Qhov tshwm sim? Kev noj zaub mov zoo-ntom uas txhawb nqa kev noj qab haus huv thiab kev nyob ntev. Lwm qhov ntxiv: Cov zaub mov hauv Middle Eastern feem ntau tuaj nrog kev tswj hwm ib feem ntawm ntau cov tais diav tau txais kev pabcuam raws li cov ntawv sau me me hu ua mezze, zoo ib yam li Spanish style tapas. Tsis tsuas yog qhov kev nthuav qhia no txhawb kom koj nyob twj ywm thiab sim cov tais diav tshiab, tab sis cov phiaj me tuaj yeem pab koj poob phaus. Cornell University's Food & Brand Lab pom tias cov phaj me me ua rau koj xav tias koj noj zaub mov ntau dua li qhov koj ua, uas tuaj yeem txiav koj cov zaub mov noj tag nrho thiab calories.

Ntawm no, qee cov tais diav kos npe kom koj pib.

Hummus los yog Baba Ghanoush

Cov zaub mov nruab nrab Sab Hnub Tuaj muaj npe nrov rau nws dips, zoo meej rau dunking pita (cov nplej tag nrho, tau kawg) lossis cov zaub nyoos. UN tau tshaj tawm xyoo 2016 International Year of Pulses, ceeb toom txog cov txiaj ntsig kev noj qab haus huv supercharged thiab kev pheej yig raws li cov laj thawj nyiam nyiam chickpeas, lentils, thiab lwm yam legumes. Hummus, ib qho yooj yim combo ntawm chickpeas, txiv roj roj, thiab av sesame noob, yog chock-tag nrho ntawm cov nroj tsuag-based protein, monounsaturated fats, thiab noj fiber ntau. Sneakily noj qab haus huv baba ghanoush qhov chaw cia li qab hummus, ua tsaug rau nws insane creaminess uas los ntawm tsis muaj dab tsi lwm yam tshaj li pureed eggplants, tahini, thiab txiv roj roj.

Tabbouleh los yog Fattoush

Ob lub tais no yog Middle Eastern tig rau Greek (Mediterranean) zaub xam lav. Tabbouleh yog qhov tseem ceeb tws parsley, txiv lws suav nplua nuj antioxidant, thiab tag nrho cov nplej bulgur. (Koj tseem tuaj yeem ntxiv cov txiv ntseej rau ib qho ntawm Cov Zaub Mov Raws Li Zaub Mov uas Txaus Siab.) Fattoush ntxiv me ntsis toasted pita rau kev ntxhib los mos tab sis kuj tseem muaj cov pob loj ntawm cov zaub xws li radishes, dib, thiab txiv lws suav kom tau txais ntau tshaj plaws rau koj cov zaub mov noj nyiaj.

Tahini

Iranian cov kws tshawb fawb pom tias cov tib neeg uas suav nrog tahini (aka av sesame noob) rau hauv lawv cov pluas tshais rau rau lub lim tiam tau ntsib kev txo qis hauv lawv cov roj cholesterol, triglycerides, thiab ntshav siab. Tahini twb tau suav nrog ntau yam zaub mov nruab nrab Sab Hnub Tuaj, tab sis rau kev txhawb ntxiv, sim ua 10 Txoj Hauv Kev Zoo Los Siv Tahini Uas Tsis Yog Hummus. Ua tib zoo saib xyuas me me, tab sis; tahini yog calorie-ntom ntom, thiab nws tuaj yeem yog txoj hauv kev yooj yim heev rau gobble cov khoom qab.

Txiv hmab txiv ntoo rau khoom qab zib

Classic Middle Eastern noj mov yuav xaus nrog tsaus chocolate hnub tim los yog qhuav apricots. Cov hnub muab tshuaj fiber ntau ntau thiab xav tias yuav tiv thaiv kab mob ntev. Ib yam li ntawd, xaiv cov txiv apricots raws li koj kho tom qab noj hmo yuav ua rau koj cov hniav qab zib nrog rau qhov tau txais cov vitamin A, potassium, thiab fiber ntau.

Tshuaj xyuas rau