Mediterranean cuisine: diresepe. makgetheng Mediterranean cuisine

ke eng cuisine Mediterranean? The karabo ea potso ena ka fumanoa ka thepa ea sehlooho sena. Ho phaella moo, re tla u bolella ka makgetha a ho ena kichineng le hlahise 'maloa diresepe e bonolo bakeng sa ho pheha lijo tse lutlisang mathe.

Overview

Ha ho thata ho nahana hore ho cuisine Mediterranean kopanya kichineng dinaheng feela tseo tse haufi ho ea sebakeng sa Mediterranean. Leha ho le joalo, re lokela ho hlokomela hore ka ho pheha, ho na le likarolo neng li tloaelehile hore ke lintho tse tloaelehileng ho Kitchens eohle ea lefatše. Mohlala, tšebeliso ea litlama, oli ea mohloaare e, garlic le tse ling tse joalo. Tabeng ena, litsebi tse ngata li re e cuisine Mediterranean ke feela prefabricated kgopolo. Empa ho sa tsotellehe sena, e ntse e le e fapaneng ho batho ba bang ba.

makgetheng Mediterranean cuisine

Hammoho le e ratoang haholo ho ja Mediterranean, e leng nako e telele se proven ho ba molemo, kahoo ka kichineng ke haholo-holo ratoa ke batho ba neng ba phela bophelo ba phetse hantle. Ka mor'a hore tsohle, ho akarelletsa le mefuta e fapaneng mefuta e sa lijo tse tsoang leoatleng, tlhapi, itsetlehe nama, meroho (tšepe pelepele, tamati, eggplant, zucchini), raese, onion, lihlahisoa tsa phofo, le tse ling tse joalo.

Ho lokela ho hlokomeloe hore ho cuisine Mediterranean tse ratoang haholo har'a gourmets ka lebaka la tatso ea eona e sa tloaelehang, e leng e thehoa ka ho sebelisa konofolo, mehloaare e, linoko tse sa tšoaneng le litlama (Thyme, oregano, ea rosemary le Basil). Hangata, kichineng ena sebediswa lihlahisoa foreshe tsa lebese, chisi, litholoana, bohobe bo bosoeu, veine e khubelu, pasta le mahe.

Moo ke haholo-holo atile Mediterranean cuisine? Menu ya ka lijo tsa nkhang hamonate le bophelo bo botle o ka fumana lireschorente, tse teng libakeng tse fapaneng tsa tlhaho tsa Mediterranean, e leng Fora, Portugal, Turkey, Spain, Morocco, Iseraele, Greece, Croatia, Italy, Macedonia, Linaheng Tsa Balkan, hammoho le ka tse ling States a le sebakeng sa potoloho ea lipolanete.

The seratsoana Mediterranean

Ha a bua ka diresepe Mediterranean cuisine e tla tšohloa mona ka tlase, e mong a ka se bua mabapi le ho ja Mediterranean. Lentsoe lena le ne le qapiloe ke e mong 1950 Margaret le Anselom Key.

Re lokela ho hlokomela hore palo e khōlō ea lithuto tsa bongaka li bontšitse hore baahi ba letsatsi le Mediterranean e monyenyane bonolo hore mafu a ya lijana pelo le mali, hammoho le e phahameng ea mali khatello, botenya le lefu la tsoekere. Ho phaella moo, joalo le ja lijo haholo decreases kotsi ya lefu la Alzheimer. ke lebaka le ka seo? Litsebi li bolela hore ho cuisine Mediterranean, ho akarelletsa palo e khōlō ea ditholwana khathollang le meroho, lijo tsa lijo-thollo le ho e nyenyane ea litlhapi le nama dihlahiswa, e khothalletsa pholiso ea 'mele. Ho feta moo, phepo e nepahetseng e ile ngola moralo khethehileng tseo ka tsona motho a khona eseng feela hore le fokotsa boima ba 'mele tsa lona, empa le bona ba ntse bophelo ba hao ka lilemo tse tlang ho tla.

Kahoo, ho ja Mediterranean e thehiloe 'nete ea hore ka letsatsi ho sebelisa palo tse latelang tsa metsoako ea bohlokoa:

• 10% protheine, empa ho ena le hoo linaoa, nama, dierekisi, tlhapi le linaoa;
• 30% mafura, e leng lokela ho a fumana haholo-holo ho tloha oli ea mohloaare;
• 60% lik'habohaedreite, e leng lokela ho ingested hammoho le bohobe le bijoux.

Mediterranean cuisine: diresepe salate, a ja sopho, lijana tsa sehlooho, ditshwara-moya le theolela

Mang kapa mang ea kileng a ba ile ba etela lireschorente sebeletsa Mediterranean cuisine, oa tseba hore ho ama lijana fapane ka ho feletseng, e leng fapana tatso hlollang le tatso keng ea lekanngoa. Empa haeba u ke ke ua tsoela pele sebakeng sena le chabile, ka nako eo o ka habonolo lokisetsa Salads, a ja sopho, ditshwara-moya le joalo-joalo. Ka lapeng. Ho etsa sena, feela sebelisa e mong oa diresepe ho hlahiswa mona ka tlase.

Salate le shrimp

Ho lokisetsa e joalo e khanya empa o tsoang pelong salate, re lokela:

• kgolo makhala - ka 10 likhomphutha;.
• koale (i.e. bijoux ho tloha durum koro) - 200 g,;
• mussels - 140 g,;
• Konofolo - 2 cloves tse nyenyane;
• broccoli - 110 g,;
• Unrefined sa mohloaare oli - 70 g,;
• foreshe Basil - le kakanyo feela e 4 sprigs;
• Parmesan chisi - 60 g,;
• marinated linaoa khubelu - 1 nkho ea molao oa;
• fatše pepere botsho le letsoai - ho schepotochke;
• lehlabathe tsoekere - ka masene ba.

lihlahisoa Processing

Parmesan chisi lokela grate ka grater nyenyane ka ho fetisisa, 'me ka nako eo kenngoa blender le eketsa makhasi a hloekileng Basil. motsoako ona o hlokahalang ho sila fihlela junifomo. 'Me e lokela ho fumana hlephileng.

Broccoli ke ho hlokahala hore ho pheha ka saucepan le le metsi e nyenyane, letsoai le tsoekere e nyenyane. The motsoako ho qetela ho hlokahala hore meroho boloke tsela ea tlhaho mmala bona tala. Pheha ea ho cauliflower mor'a a phehile, ho ke ke tse lakatsehang bakeng sa ka bang 'nè metsotso.

Mussels le makhala lethopa hlokahala ka pitsa e tšoanang le broccoli ena. Leha ho le joalo, ha baa lokela ho 'na ka mollo e telele haholo. Ka mor'a lijo tse tsoang leoatleng li loketse, ho hlokahala hore a pholile 'me a beha ka sekotlolo sa. Tabeng ena, mussels e kgothaletswa ho tloha senyeha, empa makhala lokela ho hloekisa ho tswa ho khetla.

Pasta tsa durum koro, kapa seo ho thoeng ke ho peista lokela pheha ka metsi habobebe salted, 'me joale le tlohele ka colander ka. Nkho ea makotikoting linaoa khubelu lokela ho buloa ho jella tsohle mokelikeli le linaoa lihlahisoa le ho hlatsoa liaparo hanyane ka metsi a batang.

Konofolo lokela ho silakanya ka tobetsa, 'me joale tsoakane hammoho ba batsho pepere, letsoai le oli ea mohloaare. Joalo qoso e lokela ho fumana monko o monate ka ho fetisisa.

sebopeho sa lettuce

Ba sejana tebileng lokela ho beha ho peista, 'me ka sebaka se ka holimo tse ling tsa metsoako le ho eona. Ka mathoasong morao-rao ka sejana hlokahala ho beha makhala ho ba fafatsa ka motsoako oa parmesan chisi le Basil. Qetellong ea metsoako tsohle u lokela ho tšela ho apara. Joalo salate e lokela ho ba e sebeletsa ka tafoleng, ntle le a susumetsang, hang-hang ka mor'a ho lokisetsa.

Chick erekisi sopho e entsoeng ka le squid

Joalokaha u ka bona, specialties Mediterranean kenyeletsa feela lihlahisoa le bonolo le le e molemo eo ba ka kamehla fumanoa lisuphamaketeng tloaelehileng.

Eaba ba etsa le menu ya bakeng sa tafole letsatsi la phomolo, u se ke ua lebala ka e chesang, empa ho ena le hoo ka sopho e entsoeng ka le. Ka mor'a hore tsohle, e le sejana ena ke hantle kgona ho satiate baeti.

Ho joalo, bakeng sa ba lokisetsa ho ea sopho e entsoeng ka la chickpeas le squid re lokela:

• squid hoammeng - 600 g,;
• Fresh rosemary - 5,10 g,;
• Bay makhasi a - 2 likhomphutha;.
• chickpeas makotikoting - 800 g,;
• Fresh Sage - ka 10 g,;
• Fresh lihoete - 2 likhomphutha;.
• eiee - hlooho ea kgolo;
• foreshe konofolo - 4 cloves;
• meroho moro - 2 k;
• Fresh parsley - 20 g,;
• sefate sa mohloaare oli - ka 100 di ml;
• tamati peista - lijo tse theolelang khaba ;
• Letsoai - ka ekelletsa ho latsoa;
• fatše pepere ba batsho - ka ekelletsa ho latsoa;
• celery - ka 4 likhomphutha.

tshebetso ya ho lokisetsa

Hobaneng naheng ya rona jwalo ratoang Mediterranean cuisine? Recipes lijana lona kenyeletsa theko e tlaase le e bonolo lihlahisoa, eo ka eona u ka koahela le tafole gorget letsatsi la phomolo.

Bakeng sa ba lokisetsa ho ea tse matlafatsang le tatso sopho e entsoeng ka celery, lihoete le eiee e lokela ho ba tse nyenyane-khaola le halikiloeng ka oli ea mohloaare ka saucepan bakeng sa metsotso e mehlano. Haufi le meroho hloka mokatekista Sage, ea rosemary, tamati peista le para ea garlic hasesaane cloves. Fry ho tsohle e lokela ho ba ka hare ho metsotso e 3 ka mocheso tlaase, susumetsang maikutlo kamehla. Ka mor'a moo, metsoako tlameha ho kenngoa pitsa e, eketsa ho bona nkho ea chickpeas makotikoting (hlatsoa) le meroho moro. Lethopa lihlahisoa e lokela ho ba ka bang mashome a mabeli metsotso. Ka mor'a moo, o lokela ho tlosa lijana ho tswa ho Sage le rosemary, eketsa e le kakanyo feela e hasesaane parsley le nako le letsoai le pepere.

Squid hloka lethopa ka thoko, a hloekisa ea lifilimi le ho felisa ka masale a masesaane. Ka mor'a sena ho ke ke ho hlokahala hore ho mofuthu kenela oli ea mohloaare e ka pane, e phaella ka ho re 2 konofolo cloves le Fry metsotso 2-3. Qetellong lijo tse tsoang leoatleng e beha ka sopho e entsoeng ka e, kopanya hantle le ho mo sebeletsa.

Ke tsela eo, haeba u batla ho fumana sopho e entsoeng ka, ea meroho halikiloeng le chickpeas kgothaletswa ho whisk blender.

Brodet (sejana bobeli)

Seo a ka se etsa ho baeti ba hao joaloka cuisine Mediterranean? Fish - ho sehlahisoa, eo ha ho ea ka hana. Ho lokisa ea khale ka sehloohong lijo brodet, re lokela:

• khubelu tlhapi (ka go tlhaolega litlhapi tsa salmon) - 600 g,;
• sefate sa mohloaare oli - 4-5 kholo akarelletsang likhaba;
• monate eiee - 2 lihlooho tsa kgolo;
• konofolo cloves - 5-6 likhomphutha;.
• tamati ka brine - nkho (hoo e ka bang 400 g);
• tšoeu veine - ka 100 di ml;
• squid foreshe - 200 g,;
• Bay makhasi a - 2 likhomphutha;.
• ommeng rosemary le Basil - ho ½ lijo tse theolelang khaba;
• ommeng Thyme - 1 lijo tse theolelang khaba;
• foreshe parsley - e tetemang e khōlō.

Tsela ea ho pheha?

Mediterranean cuisine diresepe eo re tšohla'ng sehloohong see e fapaneng ka hore lijana tsa lona ke ho makatse hore ebe itingoe lijo 'me ho le bonolo. Etsa bonnete ba hore u ka se etsang.

Ho etsa bakeng sa ho ja lijo tsa mantsiboea brodet lokela ratha le onion le Fry e ka oli ea mohloaare ho fihlela sebeletsang pepeneneng ka ho feletseng. Ho ekelletsa moo, ho na le e lokela ho beha garlic (ka 10-15 metsotsoana) 'me a ema ho fihlela monko lona ikhethang.

tamati makotikoting tlameha ho lokolloa ka thata letlalo, setoto le ka lero fereko. Ka mor'a moo, sephetho le meroho puree hlokahala ho romela ho skillet le foqola holim'a mollo o lieha nako e ka etsang hora e kotara. Ka mor'a moo, ditamati le lokela ho tšela veine e tšoeu, eketsa makhasi koung, e omeletseng Basil, Thyme le rosemary, hammoho le likotoana tsa tlhapi hasesaane e khubelu, pepere botsho le letsoai (eketsa linoko ho latsoa). Ka sebopeho joalo ke tse lakatsehang ho tima ba sejana ntle sitisa ka mocheso tlaase e ka bang ka metsotso e 20.

Ka mor'a nako sena se ka skillet lokela ho eketsa squid khabeloa shredded, hasesaane a hloekileng parsley 'me le onion pele sauteed le konofolo. Ka mor'a ho mamella ba sejana ka poleiti metsotso 3-4, lijana lokela ho tlosoa, ka thata-thata le haufi le sekwahelo le ho re ba sejana ka 16 metsotso e. Sebeletsa brodet kgothaletswa ho lijo tsa mantsiboea hammoho polenta (motoho siloa poone).

Mediterranean appetizer

Ke lintho life pata 'Mediterranean cuisine? Menu tsa beke, hlophiswa ka thuso ea diresepe ea cuisine sena se ka 'na sa tse fapa-fapaneng le hlollang la lijana. Leha ho le joalo, e ke ke ba e feletseng ha ho ne ke sa sebelisa khale seneke.

Ho joalo, bakeng sa ba lokisetsa ho ea chesang Mediterranean sementshisi, re lokela:

• mozzarella - 200 g,;
• pesto - ka 12 akarelletsang likhaba le kgolo;
• ciliegia ditamati - 500 g,;
• bohobe ne a rerile hore toast e, - likotoana 4;
• Letsoai - ka ekelletsa ho latsoa;
• arugula - ka ekelletsa ho latsoa;
• ba batsho fatše pepere - ka ekelletsa ho latsoa.

lokisetsa seneke

Bakeng sa ho lokisetsa disementshisi joalo ka mosa reheat ontong ho likhato tse 200. Ka mor'a moo, re lokela ho tlosa mozzarella tloha sephutheloana seo, emela chisi ho jella ka mokelikeli tsohle le khaola ka a na le dilae. Ka mor'a moo, o lokela ho arola ditamati le ciliegia ka halofo le toasted bohobe khafetsa loetsa litsepe le pesto le sebaka ka lakane sa baka koahetsoeng ka pampiri ho baka. Qetellong, e lokela ho beha ka disementshisi meroho le chisi, 'me ka holimo ho eketsa e nyenyane ho feta spaghetti.

Bake toast ka bokhabane khabisitsoeng fete 8-10 metsotso e buelloa ka ontong chesang. Nakong ena, chisi lokela ho qhibilihile ka ho feletseng. Ka mor'a hore disementshisi di lokile, ba lokela ho ka ho fafatsa ka holimo le pepere, letsoai le ho arugula hasesaane.

tiramisu

tiramisu jwale ho jeoa le khaba, eseng matsoho a hao. Ke molao ona tshwerweng ke apaya batho ba ratang ho etsa lijo tse theolelang ena. Bakeng sa hae, re lokela:

• mascarpone - 250 g,;
• Mahe Karolelano - 3 likhomphutha;.
• phofshoana e tsoekere - 3 akarelletsang likhaba le kgolo;
• cocoa phofo - 2 kgolo akarelletsang likhaba;
• libiskiti (menoana) "Savoyardy" - ka 350 g;
• Qetang ho qalile ho riteloa kofi - 350 di ml;
• Cognac - 3 akarelletsang likhaba le kgolo.

tshebetso ya ho lokisetsa

Pele u lokisetsa Mediterranean lijo tse theolelang tiramisu, tranelate lokela ho etsa moea bakeng sa hae. Ho etsa sena, arola makhooa le yolks ea pitsa e fapaneng. Eya ho karolo ea ho qetela u batla ho eketsa ka icing tsoekere le chisi ebe kopanya ka ho feletseng le mixer ka. Ha e le protheine, joale ba lokela ho shapuoa e be bubble tiileng, 'me a rala tsoa ho yolks le, whisk hammoho matšoele a mabeli.

libiskiti efe kapa efe e ka sebediswa bakeng sa sebopeho sa e joalo e lijo tse theolelang, empa ho molemo ho nka "Savoyardy". Ho hlokahala chenchana ho qoelisa ka "menoana" bohle ka kofi qetang ho qalile ho riteloa tsoakane le boranti, le beha esita le lera ka sekotlolo se tebileng. Cookies Ho ekelletsa moo lokela tšela ea tranelate chisi le hape beha "Savoyardy" soaked ka dino khatholla. mehato tšoanang e lokela ho a pheta ka nako e telele ha u ntse u se ke ua felloa ke lijo. Leha ho le joalo, ka tranelate lokela ho etsa e le lera ea ho qetela.

Qetellong lijo tse theolelang hlokahala fafatse cocoa phofo (ka sefe). Sebeletsa kaka ena ho tafoleng ke tse lakatsehang feela ka mor'a ho configure ba le sehatsetsi ka bonyane lihora tse 6.