Ukutya okumnandi okuluhlaza okungu-10 kuSuku lwePatrick

Umxholo

• Iphayi yeYogathi yeLime engundoqo
• I-Kale Apple Iinanapple Chia Imbewu yeJusi
• I-oatmeal ye-Chocolate yeMint
• Isaladi kaGarlicky Kale
• Iikeyiki zeZucchini
• Amaqanda aluhlaza
• Isuphu yeDetox eluhlaza
• I-Quinoa-Stuffed Pepper eluhlaza eluhlaza
• Green Chile Chicken
• Uphengululo lwe

Nokuba unxibe luhlaza okanye ubetha umngxuma wakho wokunkcenkceshela wasekhaya ngepinti yebhiya enemibala eqaqambileyo, akukho nto ifana nokukhala ngoSuku lweSt. Patrick ngokuchwayita. Kulo nyaka, bhiyozela ngokupheka ezinye izinto ezityiwayo ezithi zonke ii-SHAPE (kunye ne-leprechaun) zivunyiwe! Siqokelele izitya ezili-10 eziluhlaza eziqaqambileyo, iziselo, kunye needizethi ezihambisa incasa eninzi ngaphandle kokupakisha kwiikhalori ezingaphezulu.

Iphayi yeYogathi yeLime engundoqo

Iikhalori ezili-160, iigram ezili-16 zeswekile, iigram ezi-4 zamafutha, ii-26 gram zecarbohydrate, iigram ezi-5 zeeprotein

Awuyi kuyidinga ithamsanqa kumaIreland xa ubetha le pie ikalika isezantsi. Ndiyabulela itshizi engenamafutha engenaziqhamo kunye neyogathi elula, le dessert ayivelwanga ayizukukhupha ikhalori yakho yemihla ngemihla.

Izithako:

2 tbsp. amanzi abandayo

1 tbsp. incindi yelamuni entsha

1 1/2 tsp. igelatin engathandekiyo

i-4 oz. itshizi engenamafutha engenawo amafutha, ithambile

Izikhongozeli ezi-3 (i-6 oz. Nganye) Yoplait Light Thick & Creamy isitshixo sepayi yeyogathi

1/2 c. ekhenkcezisiweyo (enyibilikisiweyo) ancitshisiweyo-amafutha e-whiping topping

2 tsp. Ikalika yelayiti egayiweyo

1 i-graham ye-fat-cracker crumb crust (6 oz.)

Imikhombandlela:

Kwipuphu ye-1-quart, xuba amanzi kunye nejusi yelamuni. Nciphisa i-gelatin kumxube wejusi yelime; masime umzuzu omnye. Ukushisa phezu kobushushu obuphantsi, ukuvuselela rhoqo, de kube i-gelatin ichithe. Pholisa kancinci, malunga nemizuzu emi-2. Kwisitya esiphakathi, betha itshizi yekhrimu ngomxube wombane ngesantya esiphakathi kude kube lula. Yongeza iyogathi kunye nomxube wejusi yelamuni; ukubetha ngesantya esisezantsi kude kube kudityaniswe kakuhle. Songa kwi-whip topping kunye ne-lime peel. Thela kwi-crust. Ifriji ide isethwe, malunga neeyure ezimbini.

Yenza i-8 servings.

Iresiphi enikezwe nguBetty Crocker

I-Kale Apple Iinanapple Chia Imbewu yeJusi

Ijusi yeJamba

Iikhalori ezili-190, iigram ezingama-32 iswekile, iigram ezi-2 zamafutha, iigrama ezingama-43 iikhabhohayidrethi, iigram ezi-3 zeprotheyini (ngesiselo se-12-oz)

Olu lukhetho oluhle kuba olu dibaniso lunika iivithamini, ifayibha, kunye neprotein yezityalo. I-Kale, ukutya okungaphezulu kokutya, i-chockfull yeevithamini A kunye no-C, ngelixa imbewu ye-chia ibonelela nge-3g yefayibha kunye namafutha asempilweni. Iswekile ivela kwiziqhamo ezitsha kwaye inika amandla akhawulezayo kunye nezondlo, ngelixa iprotheyini ye-3g kunye ne-4g fiber ikunceda ukuba uhlale ugcwele iiyure ezimbalwa. I-gluten-free kunye ne-dairy-free boot, uya kumangaliswa kubungakanani besondlo esinempilo ezandleni zakho!

UMonster Veggie Burger

Iikhalori ezili-160, iigram ezili-16 zeswekile, iigram ezi-4 zamafutha, ii-26 gram zecarbohydrate, iigram ezi-5 zeeprotein

I-Veggie burger zihlala zifumana i-rap embi, kodwa le recipe efanelekileyo iya kutshintsha ingqondo yakho. Yenziwe ngee-ertyisi zamantshontsho, ii-veggies, kunye nenani elifanelekileyo lokunonga, ezi patties zilayishwe zombini ukunambitheka kunye nezinto ezilungileyo kuwe.

Izithako:

1 15 oz. Ngaba i-Progresso chick peas (iimbotyi ze-garbanzo), ikhutshwe, ihlanjwe

Iqanda eli-1

I-clove e-1, igalelwe kakuhle

1 tsp. ndatshaya ipaprika

I-1/2 tsp. i-coriander yomhlaba

I-1/2 tsp. ikumin yomhlaba

I-1/2 tsp. irhabaxa (kosher okanye ulwandle) ityuwa

1 c. isipinatshi esitsha esinqunqiweyo

1/2 c. isanqante esityiwe

2 tbsp. i-cilantro entsha

3/4 c. Progresso panko imvuthuluka yesonka

2 tbsp. i-oyile yecanola

I-Toppings, njengoko ifunwa (isiqingatha se-avocado, amaqabunga e-cilantro, izilayi zekhukhamba, izilayi zetamatato, imicu yepepper emnandi, amagqabi e-lettuce)

Iisosi, njengoko unqwenela

Imikhombandlela:

Kwisitya sokuprinta ukutya, beka ii-ertyisi, iqanda, igalikhi, ukutshaya ipaprika, icoriander, ikumin kunye netyuwa. Ikhava; Inkqubo yokuvula nokucima malunga nemizuzwana engama-45 okanye kude kube lula. Hlanganisa ndawonye umxube weembotyi, isipinashi, isanqante kunye necilantro de kube kudityaniswe kakuhle. Gxuma kwiimvuthuluka zesonka. Xuba umxube kwii-patties ezi-4, malunga ne-3 1/2 ububanzi kunye ne-1/2 kwi. Kwi-10-ngaphakathi. i-skillet engapheliyo, ubushushu be-2 tbsp. ioli yecanola phezu kobushushu obuphakathi de kushushu. Ukupheka i-patties kwi-oyile ukuya kwi-10 imizuzu, ujike kube kanye, kude kube mnyama kwaye kucoceke. Khonza i-veggie burger exutywe kunye ne-toppings kunye ne-sauce.

Yenza iinkonzo ezi-4.

Iresiphi enikezwe nguBetty Crocker

I-oatmeal ye-Chocolate yeMint

303 iikhalori, 4.5 grams iswekile, 5 grams amafutha, 33.6 grams carbohydrates, 26.7 grams protein

Ezi oats ezinemibala eluhlaza zenza isidlo sakusasa seSt. Patrick's Day.I-mint kunye ne-chocolate flavour zihamba kunye ukukhulisa i-oats nge-flavour-like flavour, ngelixa imbewu ye-chia yongeza ixabiso lesondlo ngohlobo lwe-omega-3s kunye nefayibha.

Izithako:

1/2 c. ihabile exutywe ne 1 1/2 c. amanzi

1 tbsp. iimbwe zechai

I-1 scoop ye-SunWarrior Protein Powder

2-3 tsp. isicatshulwa seminti

1 tsp. i-cocoa powder

Umbala wokutya okuhlaza

Imikhombandlela:

Imicrowave 1/2 c. ioats nge 1 1/2 c. ulwelo (amanzi okanye ubisi). Emva kokuba i-oats iphekiwe, yongeza imbewu ye-chia, i-protein powder, i-mint extract, i-cocoa powder, kunye nombala wokutya. Xuba zonke kunye. Unokwenza i-oats ubusuku obudlulileyo kunye nefriji ngobusuku obubandayo okanye upheke kusasa kwaye wonwabe kushushu. Ukukhetha iqabaka yetshokholethi, xuba i-1 scoop ye-SunWarrior Vanilla Protein Powder, 2 tbsp. cocoa powder, stevia, kunye namanzi.

Yenza 1 ukukhonza.

Iresiphi enikezelwe yi-Healthy Diva Eats

Isaladi kaGarlicky Kale

Iikhalori ezili-114, iigrama ezi-3 zamafutha, iigram ezisi-7 zeecarbohydrate, iigram ezi-4 zeprotheyini

Awunakuba luhlaza kunesitya se-kale! Ngombulelo kumxube we-lemon, i-apple cider viniga, kunye negalikhi egalelwe iresiphi, iresiphi ivelisa isaladi enengqele. Inkonzo nganye iphantsi kweekhalori kunye namafutha kodwa iphezulu kwi-fiber kunye ne-antioxidants, ke yimba ngaphakathi!

Izithako:

I-1/2 bunch kale eluhlaza, ihlanjwe, isuswe, kwaye yomile

1 tbsp. tahini

1 tbsp. iapile cider iviniga (okanye amanzi)

1 tbsp. incindi yelamuni

1 tbsp. I-aminos ye-Bragg yamanzi (i-tamari okanye i-soy sauce iya kusebenza nayo)

2 tbsp. igwele lesondlo

1 tsp. igalikhi egayiweyo (1-2 i-clove yegalikhi)

Imbewu yeSesame ukungcamla njengokuhombisa (ukhetho)

Imikhombandlela:

Phula okanye usike i-kale kwisiqwenga sokuluma kunye nendawo kwisitya esikhulu. I-Puree zonke izithako ngaphandle kwembewu ye-kale kunye neesame kwi-blender okanye kwiprosesa yokutya ukudibanisa ukunxiba. Thela unxibe ngaphezulu kwe-kale kwaye uhlikihla kwi-kale ngezandla zakho de kube zonke iziqwenga ze-kale zibotshwe. Vumela isaladi ihlale efrijini kangangeyure okanye ukuze ihambe. Ungalitsiba eli nyathelo ukuba ufuna ukutya kwangoko, kodwa ukuvumela ixesha elithile lokuhamba ngolwandle kuya kwenza i-kale kancinci kwaye iyenze ibe mnandi ngakumbi, ngakumbi kwabo bangathandabuzekiyo ngokutya i-kale eluhlaza. Nciphisa ezinye iimbewu zeesame ngaphambi kokuba usebenze ukuba unqwenela.

Yenza iinkonzo ezi-4.

Iresiphi enikezwe ngokutya ukutya kweentaka

Iikeyiki zeZucchini

Iikhalori ezingama-63, iigram ezili-1.1 zeswekile, iigram eziyi-2.1, amafutha, ii-7.6 iigrem iicarbohydrate, 3.6 iigrem protein

Ngelixa la maqebengwana aqhekezelayo ephuzi ngakumbi kunombala oluhlaza, aseyindlela efanelekileyo yoSuku lwePaddy yosapho lwakho nabahlobo. Iqhekeza ngalinye elinelisiweyo linelisekile kwaye lipakishwe zucchini ene-vitamin-rich, kodwa iphantsi kakhulu kwi-calories, i-carbs, kunye namafutha.

Izithako:

1 enkulu zucchini, grated

1 iqanda elikhulu

1 c. Imvuthuluka yesonka se-panko

Ityuwa kunye nepepile ukungcamla

1 tbsp. Izinongo zeAdobo

1/2 c. I-Parmesan ushizi, igalelwe

Imikhombandlela:

Susa ulwelo olugqithisileyo kwi-zucchini ezisandul 'ukutsha ngokuzibeka phakathi kweetawuli zamaphepha kunye nokucudisa. Kwisitya esikhulu, hlanganisa zonke izithako. Xuba ngokucokisekileyo. Fudumeza ipani enkulu phakathi, uze ufefe noPam. Imilo yeecephe zebatter zucchini kwi2-in. (ubukhulu) iipatties, kwaye yehla kwi-pan epinki. Pheka icala ngalinye malunga nomzuzu onesiqingatha, okanye kude kube mdaka wegolide ngaphandle. Gqibezela iikeyiki kwi-oven. Zinamathisele epanini yokubhaka kwaye uzigcobe kwimizuzu emi-1-2. Khonza kushushu, uwedwa okanye unxibe iifama.

Wenza malunga namaqebengwana ali-12.

Iresiphi enikezwe ngokubeka nje iKhitshi

Amaqanda aluhlaza

Iikhalori ezili-143, iigram eziyi-1.2 zeswekile, ii-9.1 iigrem zamafutha, ii-3.8 iigrem iicarbohydrate, 12 g yeeprotein

Ukuthabatha ngobuchule kugqirha Seuss ' Amaqanda aluhlaza kunye noHam, le iresiphi ekulula ukuyenza ayifuni nombala wokutya okungenguwo! Kunoko, sebenzisa amandla aphilileyo e-veggie njenge-kale entsha okanye isipinashi ukuze udibanise amaqanda aqhekekileyo kunye ne-hue eluhlaza.

Izithako:

Amaqanda ama-6 (edliwayo kunye / okanye amaqanda e-organic ayacetyiswa)

1 tbsp. ubisi (ubisi lonke luyacetyiswa)

2 tbsp. itswele, linqunyulwe ngokukhawuleza

1 c. I-kale entsha okanye amagqabi esipinatshi, ahlanjwe ngeziqu ezinkulu ezisusiweyo

Ityuwa kunye nepepile ukungcamla

Ibhotela yokuqhotsa (kucetyiswa ibhotolo ephilayo kunye / okanye yengca)

Imikhombandlela:

Hlanganisa izithako zokuqala ezi-5 kwi-blender (kuquka ityuwa kunye nepepper) kwaye udibanise kuze kube yilapho imifino ihlanjululwe kwiincinci ezincinci. Ukufudumeza ipat enkulu yebhotela kwipani yokutshisa ngaphezulu kobushushu obuphakathi. Nje ukuba ibhotolo inyibilike ugalele iqanda kumxube oshushu. Makhe ihlale imizuzu embalwa ngaphambi kokuba uqalise ukukrokra kunye nokukrala nge-spatula. Pheka de kube kwenziwe amaqanda kuyo yonke indlela.

Yenza iinkonzo ezi-3.

Iresiphi ebonelelwe ziintsuku ezili-100 zokutya okwenyani

Isuphu yeDetox eluhlaza

Iikhalori ezingama-255, iigram ezingama-6.5 zeswekile, i-15.3 yeegramu zamafutha, ii-26.6 iigrem iicarbohydrate, iigram ezili-10 zeprotheyini

Ukudityaniswa okukhethiweyo kwemifuno esempilweni, le isuphu eluhlaza ilungile ukuba isebenze ngoSuku lweSt. I-avovocado, i-broccoli, kunye ne-arugula ayibolekisi kuphela isuphu umthunzi wayo osisityebi we-emerald, kodwa qinisekisa ukuba yonke into ephungwayo inezibonelelo zesondlo nayo.

Izithako:

I-1/2 Haas iavokhado

Amacandelo ama-8-10 ahloniphekileyo (iziqu zigcinwe ubuncinci kwi-1 ubude.)

I-1/3 anyanisi ekhethiweyo

2 izandla ze-arugula

1 tbsp. i-oyile ye-olivu

Ityuwa (malunga ne-1 tsp.) Okanye ukunambitha

1 tbsp. iviniga yeapile cider

Iipepile ezibomvu (malunga ne-1/4 tsp.) Okanye ukunambitha

Ukuhambisa ubusi okanye i-agave

Ijusi evela kwisiqingatha selamuni

1 in. Ingcambu yeginger egayiweyo

1 c. amanzi

Imikhombandlela:

Khanyisa kancinci i-broccoli. Susa kubushushu xa luhlaza oqaqambileyo. Saute anyanisi kwioyile yomnquma kude kube lula. Beka i-broccoli ephekiweyo kunye no-anyanisi kunye nazo zonke ezinye izinto kwi-blender, iprosesa yokutya, okanye usebenzise isandla sokuntywilisela ngesandla. Yongeza i-1/2 c. amanzi kunye nomxube. Qhubeka ukongeza amanzi amaninzi de ufikelele kwisigxina esifunekayo. Yongeza nayiphi na ityuwa eyongezelelweyo ukunambitha. Yonwabela kushushu okanye kuyabanda!

Yenza iinkonzo ezi-2.

Iresiphi ebonelelwe yiNtlawulo yokunyaniseka

I-Quinoa-Stuffed Pepper eluhlaza eluhlaza

Iikhalori ezingama-436, iigram ezili-15 zamafutha, ii-57 gram zecarbohydrate, iigram ezingama-27 zeeprotheyini, iigram ezili-16 zefayibha

Ukutya okumnandi okanye isidlo sangokuhlwa, sukujonga ngapha nangapha kwepepile eluhlaza eyosiweyo. Ukuxutywa ngequinoa kunye nezinye izithako ezisempilweni (njenge-edamame, iitumato, kunye nama-mushroom), ezi pepper zithenda zibonelela ngesidlo esinobuhlobo semifuno esiqinisekileyo sokukholisa iindwendwe.

Izithako:

1/2 tbsp. i-oyile ye-olivu

1 c. i-edamame efriziwe, inyibilikisiwe

Ama-mushroom ama-5 amhlophe, anqunywe

1 iroma itumato, idayisi

1 c. isipinatshi esitsha

Iipilisi ezimbini zentsimbi eluhlaza

1 tbsp. I-teriyaki isosi-yefry isosi

1/2 c. iquinoa engaphekwanga, ihlanjwe yaphekwa

1/3 c. amanzi

Imikhombandlela:

Fudumeza ioli kwi-skillet phezu kobushushu obuphakathi. Yongeza i-edamame, amakhowa kunye netumato, ivuselele ide iphekwe, malunga nemizuzu emi-5-7. Yongeza isipinatshi kwaye upheke de isipinatshi sibune. Yongeza kwi-sauce ye-fry kwaye upheke uze ude. Susa ubushushu kunye nendawo kwisitya esiphakathi nendawo kunye nequinoa ephekiweyo. Tosi ukudibanisa. Beka bucala ukuvumela ukuzaliswa kupholile kude kube shushu. Okwangoku, preheat i-oven ukuya kuma-350 degrees. Sika umphezulu wepepile, uze ube ngundoqo kunye nembewu. Gcina ipepile nganye ngokugcwalisa, uyipakishe de ipepile nganye igcwaliswe phezulu. Beka iipilisi kwisitya sokubhaka uze ubeke endaweni ephezulu. Yongeza amanzi emazantsi esitya. Gubungela yonke into nge-aluminium foil kwaye ubhake imizuzu engama-30. Susa ifoyile, emva koko ubhake eyongezelelweyo imizuzu engama-20-25 de ipepile ithambe kwaye inamanzi. Susa iipepper kwisitya sokubhaka kwaye usebenze.

Yenza iinkonzo ezi-2.

Iresiphi ebonelelwe yiBender yokutya

Green Chile Chicken

456 iikhalori, 4.9 grams iswekile, 17.5 grams amafutha, 18.4 grams carbohydrates, 54.6 grams protein

Le sophu inencasa ifuna izithako ezininzi, kodwa isiphumo sifanelekile ukuba sisondezwe! Indibaniselwano yeziqholo kunye nemifuno, ngakumbi ukukhaba kwi-jalapeño kunye ne-green chiles, yenza le ngqungquthela ibe yisitya esimnandi.

Izithako:

1 tbsp. amafutha emifuno

I-anyanisi e-1 ephakathi, idayisiwe

1 ipepile ebomvu, enqunqiweyo yaza yacolwa

I-1 yomnqathe, ecoliweyo

1 i-jalapeno chile, ihlwayelwe, ihlanjwe, kwaye igalelwe

1 4 oz. iyakwazi ukunqunyulwa i-chiles eluhlaza, ikhutshwe

4 ikonofile egalelwe

I-1/2 tsp. ikumin

Ityuwa kunye nepepile emnyama entsha

2 tbsp. uflawo wezinto zonke

2 1/4 c. umhluzi wenkukhu

1 1/2 iilitha amabele enkukhu angenamathambo, angenalusu, anqunyulwe kwi-1-in. amaqhekeza

1 c. iinkozo zengqolowa (ezinqabileyo zilungile)

2 tbsp. incindi yelamuni entsha

2 tbsp. i-cilantro entsha

Imikhombandlela:

Fudumeza ioli kwi-oven yaseDatshi phezu kobushushu obuphakathi. Yongeza i-anyanisi, intsimbi, i-karoti kunye ne-jalapeno. Pheka malunga nemizuzu emi-4, de imifuno ithambile. Hlanganisa i-chiles eluhlaza, i-garlic, i-cumin, i-1/2 tsp. ityuwa, kunye ne-1/4 tsp. pepper, kwaye upheke umzuzu o-1, de kube mnandi. Gxuma umgubo uze udibanise. Hlanganisa umhluzi kunye nenkukhu, yiza kwisimmer, kwaye upheke imizuzu emi-5. Ukuba usebenzisa umbona omtsha, yivuselele kwaye upheke imizuzu emi-5-10. Ukuba iqandisiwe, pheka inkukhu imizuzu emi-5 ukuya kweli-10, kude kungabikho pinki, emva koko yongeza umbona kwaye upheke imizuzu emi-1-2 ngaphezulu. Faka ijusi yelime kunye necilantro kwaye wongeze ityuwa kunye nepepile ukungcamla. Ncedisa ngeetorilla zombona, ezitshiswe ngaphezulu kwelangatye lesitovu.

Yenza iinkonzo ezi-4.

Iresiphi ebonelelwe yiCara Eisenpress yeBig Girls, iKhitshi encinci

Uphengululo lwe