如何在一周內(nèi)吃下一大堆綠色蔬菜

如何在一周內(nèi)吃下一大堆綠色蔬菜

With an unstoppable flow of leafy veggies coming from my CSA share every week, I have to get creative in the kitchen.

由于每周都有不可阻擋的綠葉蔬菜從我的CSA分享中流出，我不得不在廚房里發(fā)揮創(chuàng)意。

Two months into my summer CSA share, and I'm more than a little tired of lettuce. My family eats salad every night, plus the bags of arugula, frisée, and other mixed greens. That's not counting all the kale, Swiss chard, arugula, and spinach.

我的夏季CSA分享已經(jīng)進(jìn)行了兩個月了，我對生菜已經(jīng)非常厭倦了。我的家人每天晚上都吃沙拉，加上袋裝芝麻菜、蔬菜和其他混合蔬菜。這還不包括羽衣甘藍(lán)、甜菜、芝麻菜和菠菜。

At this point I have to get creative in order to keep the meals interesting for my kids. There are a few things I do in order to keep them (and me) munching happily.

在這一點上，我必須變得有創(chuàng)意，以保持我的孩子們的飯有趣。為了讓他們(和我)開心地咀嚼，我做了一些事情。

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1. Make great homemade salad dressings.

自制很棒的沙拉醬。

Salad dressing is super cheap and easy to make at home and far more delicious than the store-bought stuff. Try out some different recipes to find your favorite, then make it in a large batch, so it's always ready to go. My kids love Caesar salad dressing and I'm a big lime-cumin fan .

沙拉醬非常便宜，在家就可以做，而且比從商店里買來的好吃多了。嘗試一些不同的食譜，找到你最喜歡的，然后大量制作，這樣就可以隨時準(zhǔn)備了。我的孩子們喜歡凱撒沙拉醬，而我是一個大檸檬孜然迷。

2. Add lots of garnishes.

加很多裝飾

What takes a salad to the next level is having a variety of flavors and textures. Plain lettuce gets old real fast, but a bowl full of crunchy cucumbers, shaved fennel, toasted walnuts, salty feta, firm pepitas or sunflower seeds, juicy cherry tomatoes, soft avocado, and swirly alfalfa sprouts never loses its appeal.

讓沙拉更上一層樓的是它有多種口味和質(zhì)地。普通的萵苣變老得很快，但是一碗脆脆的黃瓜、茴香切片、烤核桃、咸的羊乳酪、硬的pepitas或葵花籽、多汁的圣女果、軟鱷梨和漩渦狀的苜蓿芽永遠(yuǎn)不會失去它的吸引力。

3. Cook whatever greens you can.

做任何你能做的青菜。

To lessen the amount of salad you need to eat, cook the greens that are best suited to it, such as kale, spinach, and chard. These shrink down to a fraction of their original volume once cooked and can be used in many different ways.

為了減少你需要吃的沙拉的量，煮一些最適合的綠色蔬菜，比如羽衣甘藍(lán)、菠菜和甜菜。它們一旦煮熟，體積就會縮小到原來的一小部分，可以用許多不同的方式使用。

Curries are another great way to use up greens.

咖喱是另一種消耗綠色蔬菜的好方法。

4. Make a big batch of grains and beans.

做一大鍋谷物和豆類。

Another good suggestion that Nozari mentions, this is something I've been doing for several months -- cooking a pot of farro (my current favorite) and using it to bulk up salads and other greens. Other good options are quinoa, bulgur, and amaranth. Same goes for chickpeas, lentils, and other beans. They make a salad more interesting, nutritious, and filling.

Nozari提到的另一個好建議是，這是我?guī)讉€月來一直在做的事情——煮一鍋法羅(我現(xiàn)在最喜歡的)，用它來增加沙拉和其他蔬菜的體積。其他不錯的選擇還有藜麥、干小麥和莧菜。鷹嘴豆、扁豆和其他豆類也是如此。它們使沙拉更有趣，更有營養(yǎng)，更有飽腹感。

5. Make green sauce.

用蔬菜制作醬汁

You may already know that I am obsessed with green sauce, and by that I mean all green sauces -- pesto, chimichurri, chermoula, etc. Whenever I have a surplus of greens, I whiz them in the blender with olive oil, garlic, a dash of red wine vinegar, salt and pepper. This could be the herbs that are traditionally used in these recipes, such as basil, cilantro, and parsley, but arugula also works beautifully.

你可能已經(jīng)知道我很喜歡綠色醬汁，我指的是所有的綠色醬汁——香蒜沙司，chimichurri, chermoula等等。每當(dāng)我有多余的綠色蔬菜，我就用橄欖油、大蒜、少量紅酒醋、鹽和胡椒在攪拌機(jī)里攪拌它們。這可能是這些食譜中傳統(tǒng)使用的草藥，如羅勒、香菜和歐芹，但芝麻菜也很好用。