Iindlela ezili-12 ezimnandi zokuSebenzisa imifuno efriziweyo yokulungiselela isidlo

Umxholo

• Yenza itreyi yemifuno egcadiweyo
• Yenza isuphu yesinki esinkini
• Ukuphosa imifuno kwi-quiche
• Zama irayisi ethosiweyo
• Yenza amandla i-quesadillas ngeebhatata
• Yenza iipakethi ze-veggie smoothie
• Songa ibhetshi yegreen imifino
• Yenza ukuzaliswa kwe-taco (ilungile ngaphezulu kweetacos)
• Yenza i-pesto ye-broccoli ye-pasta
• Yongeza isipinashi esineqhwa kwi-lasagna
• Yenza eyakho i-veggie curry ekhethiweyo
• Amagama amabini: itshizi eyosiweyo

Njengomzali omtsha ufuna ukutya okunempilo okuninzi ukugcina uqhubeka, kodwa awunalo ixesha elininzi lokuchitha usenza. Faka imifuno efriziwe.

Imifuno efriziweyo ihlala ingumbono olungileyo - kodwa zisindisa ngokwenene xa unomntwana omtsha.

Unesicwangciso sokutya somntwana esigqunyiweyo (hayi iindidi ezininzi phaya!) Kodwa uthini ngawe? Nokuba ubuqhele ukuba sisicwangcisi sokutya esicocekileyo kunye ne-prepper, ukuhlala phantsi ukwenza imephu ukutya okungange veki- kunye nokufumana iiyure ezimbalwa zasimahla zokuthenga nokupheka- kunokuba nzima njengomzali omtsha. Njengaye, ngokumangalisayo kunzima.

Kodwa imifuno efriziwe inokunceda. Ungazigcina ezingxoweni ezinkulu kwaye uzixhome ngaphandle kokukhathazeka ukuba ziya kuhamba kakubi ngaphambi kokuba uzisebenzise. Kwaye ekubeni sele zilungiselelwe ngokupheleleyo, awunakuchitha inkcitho yemizuzu yokuhlamba, ukuxobuka, okanye ukusika.

Ke xa ufumanisa ukuba unebhloko yexesha lasimahla (umntwana ulala kancinci kwaye sele uhlambile kwaye ayililo usuku lokuhlamba impahla!), Imifuno ilinde wena ukuba ubethe umhlaba usebenze.

Ngaphandle, wenza ntoni?

Ukuphuma, imifuno efriziwe ilungile ngendlela engaphezulu kokuphosa kwi-fry-fry. Nazi iindlela ezili-12 ezilula, ezimnandi zokuzibandakanya kwizidlo zokwenza ukutya eziza kukugcina wondla iintsuku.

Yenza itreyi yemifuno egcadiweyo

Ukumangaliswa: Unokugcoba ngokupheleleyo imifuno efriziwe-kwaye ayifuni nokuba inyibilikiswe kuqala.

Yandisa imifuno ngokulinganayo kwiphepha lokubhaka, ugcobe ngeoli yeoli kunye ne-seasonings oyithandayo, kwaye ubhaka kwi-oven eshushu kuze kube yilapho ithambile kwaye i-caramelized.

"Ubushushu obuphezulu, obufana no-425 ° F (220 ° C), buza kunceda ukukhupha nayiphi na into xa bepheka," utsho uAmanda Frederickson, umbhali we-Simple Beautiful Food kunye nomama wababini.

Sebenzisa imveliso egqityiweyo kwizitya zokutya okuziinkozo okanye i-omelets, iphoswe kwizitya zepasta, okanye njengecala elilula lenkukhu okanye intlanzi.

Yenza isuphu yesinki esinkini

Ngokwenyani nawuphi na umxube wemifuno kunye neeprotheyini ziba mnandi kwaye ziyanelise xa zifakwe kumhluzi onencasa.

Zama:

• Iinkukhu ezijikeleziweyo zerisisserie, iminqathe efriziwe kunye nee-ertyisi, kunye ne-spaghetti eyaphukileyo kumhluzi wenkukhu
• diced squared butternut squash, chickpeas, kunye nerayisi emdaka kumhluzi weveggie
• I-meatballs zangaphambi kwexesha kunye nesipinatshi esineqhwa kumhluzi wenkomo

Ukuphosa imifuno kwi-quiche

Quiches zii-BFFs zabazali abatsha: Kulula ukuzenza (xuba nje, ugalele, kwaye ubhaka), upakishwe ngeprotein, kwaye uhlala iintsuku kwifriji.

Eyona nto ilunge kakhulu, ziyathandeka malunga nayo nayiphi na imifuno, utshilo uFrances Largeman-Roth, i-RDN, umbhali we "Smoothies kunye neeJusi: Uthintelo lweKhitshi yokuPhulukisa" kunye nomama wabathathu.

Zama ukusonga kwiintliziyo ze-artichoke ezinqabileyo okanye i-ertyisi.

Zama irayisi ethosiweyo

Ilayisi emhlophe eseleyo ethatha amaTshayina ubuphila? Ungayiguqula ibe sisitya esiphambili sokubulala.

Songa ikomityi ye-veggies efriziwe exutywe ngeoyile yesesame kunye nokutshiza kwesosi yesosi kwaye ungeze amaqanda ambalwa abethiweyo, emva koko ulonge irayisi. Mayipheke kumgangatho ophakathi kwindawo ethe tyaba ukuze izantsi yerayisi ifumane umdaka omncinci, emva koko uvuselele uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde ufumane i-crispy bits.

Yenza amandla i-quesadillas ngeebhatata

Ukubhaka iitapile ezipheleleyo kuthatha iyure, kodwa ungasusa iqabaka, iitapile ezinqatyisiweyo ngomzuzu nje.

Pheka iphakheji nge-Tex Mex-ephefumlelweyo yokunonga njenge-cumin kunye ne-chili powder, emva koko ubongeze kwi-quesadillas kule veki, u-Largeman-Roth ucebisa.

Yenza iipakethi ze-veggie smoothie

Mhlawumbi sele usebenzisa iziqhamo ezinqabileyo kwii-smoothies zakho, kutheni ungalahli i-veg apho?

"Ukongeza ispinatshi esineqhwa okanye icauliflower yindlela entle yokongeza itoni yesondlo kwi-smoothies," utshilo uFrederickson. (Kwaye kuba incasa ayithathi cala, ngekhe ubangcamle.)

Yenza iipakethe ze-smoothie ezizodwa ngokuzalisa iiplastiki ze-zip baggies nganye nge:

• Ibhanana e-1 esikiweyo
• I-1/2 indebe etyiweyo iziqhamo ezinqabileyo (njengamajikijolo okanye imango)
• I-1/2 indebe ecoliweyo yemifuno efriziwe
• icephe elinobubele elenza ibhotolo

Xa ulungele ukusela, vele ulahle izithako kwi-blender kunye nobisi lwakho olukhethiweyo.

Songa ibhetshi yegreen imifino

Isipinatshi, i-kale, okanye iikhola zonke zisebenza apha. Yongeza i-glug yesisa yeoyile yomnquma kunye negalikhi eninzi ecoliweyo, kunye nepinki ebomvu ebomvu ukuba uthanda ubushushu.

Sebenzisa le mifuno njengesitya esecaleni nantoni na, zifake kwi-omelets, okanye uzifake kwiitapile ezibhakiweyo kunye nomphezulu oneshizi eyosiweyo.

Yenza ukuzaliswa kwe-taco (ilungile ngaphezulu kweetacos)

Ezo frozen zasemazantsi ntshona veggie zidibanisa ingqolowa kunye nentsimbi yepepile? Ziyothuswa ngokumangalisayo kunye neembotyi ezimnyama ezinqiniweyo, igalikhi, kunye nekumin okanye ukutshaya ipaprika.

Yenza ibhetshi enkulu yokufaka iitortilla, ukuvuseleleka kumaqanda aqhekeziweyo, okanye ukufafaza ngaphezulu kweetshiphusi zeetotilla ze-nachos ezisempilweni.

Yenza i-pesto ye-broccoli ye-pasta

Kungenxa yokuba ungenayo i-basil entsha esandleni akuthethi ukuba awunakuba ne-pesto.

Phosa indebe ye-broccoli efriziwe efriziwe kwiprosesa yokutya ngegalikhi, iParmesan, ipine nut okanye i-walnuts, kunye neoyile yomnquma, kunye ne-pulse yokwenza isosi eshinyeneyo, efana ne-pesto elungele ipasta nanini na.

Yongeza isipinashi esineqhwa kwi-lasagna

I-Lasagna yeyona isidlo sigqibeleleyo sokwenza-i-big-batch-and-freeze-for-later, kunye nokusonga isipinatshi kumxube weeshizi yindlela elula yokufumana ukutya kwemifuno.

Ukugcina i-lasagna ingafumani manzi, susa isipinatshi kwaye ucofe ulwelo olungaphezulu ngaphambi kokuba ulongeze kwitshizi, ucebisa uFrederickson.

Yenza eyakho i-veggie curry ekhethiweyo

Kulula ukuyenza kunokuba ucinga - kwaye ungayilungelelanisa nayo nayiphi na into onayo.

Saute iphakheji yemifuno efriziwe exubeneyo de ithambe, emva koko yongeza i-curry paste yase-Thai ebomvu okanye eluhlaza (ukunambitha) kunye netoti yobisi lwekhokhonathi (yongeza amanzi okanye umhluzi ukuba umxube ubonakala ungqindilili).

Songa nakweyiphi na iprotein oyithandayo - ityhubhu enetyiwa, iqabuswe iqabaka eqanduselweyo, okanye isifuba senkukhu esikwe sibe yimicu emincinci- kwaye udilize ude uphekwe.

Amagama amabini: itshizi eyosiweyo

Ngenxa yokuba ngamanye amaxesha awuzukukwenza ibhetshi enkulu kwaye ufuna nje ukutya i-ASAP. Isandla semifuno siguqula isandwich yesonka samasi sokwenza into elungileyo ngelixa uthabatha nje imizuzu embalwa kwixesha lakho lokulungiselela lilonke.

Zama icauliflower okanye i-broccoli florets nge-cheddar, isipinatshi kunye ne-mozzarella, okanye i-artichokes ngeeshizi zebhokhwe. Okanye ukuba konke onako esandleni ziimbotyi eziluhlaza kunye namacwecwe etshizi amdaka aseMelika, yiya naloo nto. Konke kulungile.

UMarygrace Taylor ngumbhali wezempilo kunye nokuba ngumzali, owayesakuba ngumhleli wephephancwadi le-KIWI, kunye nomama ku-Eli. Undwendwele apha zekhabaylor.com.