7 Ukutya Okufuneka Kuthengwe—okanye iDIY?

Umxholo

• Isalsa
• Ii-Apple Cinnamon Muffins
• I-Pasta sauce
• Umakhulu
• Hummus
• Umhluzi wenkukhu
• IGuacamole
• Uphengululo lwe

Ngaba ukhe wavula ikhonteyina yakho ye-hummus ethengwe evenkileni, iminqathe yomntwana esandleni, kwaye wacinga: "Ngendenze le nto nam"? Unako, kodwa kukwakho umbuzo wokuba awufanele okanye hayi: ngenxa yezizathu zempilo okanye ngenxa yokuba kungabizi kakhulu ukubetha ibhetshi ngokwakho.

Ukulinganisa zonke iikhalori kunye namaxabiso ngumsebenzi omninzi, nangona kunjalo. Ngethamsanqa uAlison Massey, RD, ugqirha otya ukutya eklinikhi kwiziko lonyango iMercy eBaltimore, MD, ubala isondlo kunye neendleko zezinto ezisixhenxe ozithengayo uzithelekise neenguqulelo ezenziwe ekhaya. Fumanisa ukuba zeziphi ezikufaneleyo ukuzongeza kwirephareyire yakho yeeresiphi-kwaye uze uzishiye kuluhlu lwakho lwegrosari.

Qaphela: Onke amaxabiso kunye nokuthelekiswa kwesondlo kuyaqikelelwa.

Isalsa

Thenga okanye DIY: DIY

Ngelixa izithako ezifunekayo ukwenza i-salsa eyenziwe ekhaya ixabisa malunga ne-3 yeedola ngaphezulu kwegama lamagama, ngokukaMassey, ulondolozo lwe-sodium-19 milligrams xa kuthelekiswa ne-920 milligrams-sisizathu sodwa sokunqunyulwa. Uyakunciphisa i-carbs kwaye ukwazi ukulawula i-spice kunye ne-herb flavour ngokwakho, okanye ukugcoba iitamatisi zakho kuqala nge-flavour etshisayo. Ngaba awuqinisekanga? Ukuba ucwangcisa ukwenziwa kwe-salsa yakho ehlotyeni xa iitamatisi ezintsha ziselixesheni kwaye zinakho, iya kunciphisa iindleko.

Izithako:

I-3 ukuya kwi-4 iitumato zeplamu entsha, idayisi

I-1/2 indebe ye-anyanisi edibeneyo

1/4 indebe ye-celery eqoshiwe

1 ikonofile, igalelwe

Ijusi ye-lime ye-1

1 icephe yedayisi yejalepeno

I-1/8 indebe ye-cilantro entsha

Imikhombandlela:

Hlanganisa yonke into kwisitya esiphakathi.

Amanqaku ezondlo ngekomityhi ye-1/2: Iikhalori ezingama-30, 0g amafutha, 6g carbs, 19mg sodium

Uyonga: Iikhalori ezili-10, ii-6g carbs, i-901mg sodium

Ii-Apple Cinnamon Muffins

Thenga okanye DIY: DIY

Nangona umxube ungaphantsi kancinci kwiikhalori kunokubetha okwenziweyo, awunawo nawuphi na umgubo wengqolowa ogcweleyo, owongeza isuntswana lefayibha eyongezelelweyo (malunga negram nge-muffin nganye). Into enebhokisi enebhokisi enesodium kwaye amaxesha amaninzi ioyile ene-hydrogenated, iincasa ezingezizo, iifiller ezifana ne-xantham gum, kunye "nokulinganisa amaqunube amaqunube" (yummy), ngokuchasene nesiqhamo sokwenyani, esinokunyusa kancinci ukubala kwefayibha.

Izithako:

1 ikomityi yomgubo wenjongo zonke

1 indebe eyi-100% yomgubo wengqolowa ogcwele

2/3 indebe yeswekile

2 iitipuni zokubhaka umgubo

1/4 itispuni yetyuwa

Iitipuni ezi-2 zesinamoni ezigayiweyo

1 pinch umhlaba nutmeg

2/3 ikomityi yobisi lonke

2 iitipuni ze-vanilla

1/4 indebe ibhotela, inyibilika

Iqanda eli-1, labethwa kancinci

Ikomityi e-1 egalelwe iapile eGolide

Imikhombandlela:

1. Ukushisa i-oven ukuya kwii-350 degrees. Tshiza i-muffin tin nge-canola yeoyile yokutshiza okanye umgca ngee-liner ezili-12.

2. Xuba umgubo, iswekile, umgubo wokubhaka, ityuwa, isinamoni, kunye ne nutmeg kwisitya. Kwisitya esahlukileyo xuba ubisi, i-vanilla, ibhotolo, kunye neqanda. Yongeza izithako ezimanzi kunye nama-apile kwizithako ezomileyo. Hlanganisa uze udibanise.

3. Gcwalisa indebe nganye ye-muffin malunga ne-2/3 egcwele umxube. Bhaka imizuzu eyi-17 ukuya kwe-20, okanye kude kube mnyama.

Iresiphi iguqulwe ukusuka UkuKhanya kokuKhanya's Raspberry Muffin iresiphi

Amanqaku esondlo nge-muffin enye: I-172 yeekhalori, i-5g yeoli (3 g egcwele), i-29g carbs, i-136mg sodium

Uyonga: 34mg isodiyam

I-Pasta sauce

Thenga okanye DIY: DIY

Iindleko zentengiso esithengiweyo esithengiweyo esithengiweyo isezantsi iphantsi kwe- $ 3.00 (nangona iisosi zezinto eziphilayo okanye ezingeniswe ngaphandle zinokubiza ngokulula oko), kodwa impumelelo eyenzelwe ekhaya yokongeza ii-veggies ezingasokuze zifumaneke, kunye ezantsi kwiikhalori kunye nesodiyam kwaye zibiza nje kancinci.

Izithako:

1/2 indebe egayiweyo itswele elimhlophe

2 i-clove yegalikhi, igayiwe

I-1/2 indebe ichithe iipepile eziluhlaza

I-1/2 yekomityi edibene ne-celery

Ikomityi ye-1/4 yachitha iidroti

1 icephe yeoyile ye-olive

I-1 inako (ii-ounces ezili-16) icocwe iitamatisi, akukho tyiwa yongezwa

I-tablespoon ye-tomato intlama

1/2 itispuni yokubhaka isoda

1/2 ithisipuni iswekile

1 itispuni isinongo saseTaliyane

Imikhombandlela:

Kwimbiza enkulu okanye kwihovini yaseDatshi, saute anyanisi, igalikhi, ipepile eluhlaza, iseleri, kunye neminqathe kwioyile ye-olive imizuzu emi-2 ukuya kwemi-3. Yongeza iitumato, i-tomato intlama, i-soda yokubhaka, iswekile, kunye ne-Italian seasoning. Pheka malunga nemizuzu engama-15 ukuya kwe-20, okanye de i-sauce ikhule.

Amanqaku ezondlo ngekomityhi ye-1/2: 50 iikhalori, 0.5g amafutha, 10.5g carbs, 2g protein, 422mg sodium

Uyonga: Iikhalori ezingama-20, i-1g fat, i-58mg sodium

Umakhulu

Thenga okanye DIY: Tie

Ngokutsho kukaMassey, le yifowuni esondeleyo. Uphawu oluthengiweyo evenkileni lumalunga needola ezili-4.00 ngee-ounces ezili-12 zegranola, kwaye nangona zonke izithako zokwenza ekhaya zazixabisa kakhulu (malunga ne-35.00 yeedola iyonke), ngobulumko bomthamo unokwenza igranola eninzi, kwaye izithako zisebenza ngeendlela ezahlukeneyo zokupheka kwansuku zonke. Ukuba ungumntu othanda i-granola, kufanelekile ukuba uzenzele eyakho, nangona kunjalo ukuba ithengwe kanye ngexesha, iya kongela imali eninzi yokuthenga kwangaphambili. Songeze ityuwa encinci kule recipe ukongeza incasa (isizathu seemiligram ezingama-56 zesodiyam), kodwa ungashiya; uphawu oluthengiweyo evenkileni alunanto.

Izithako:

I-2/2 yekomityi ye-oats eqengqiwe

Iikomityi ezi-2 zeamangile

1 indebe yewalnuts

1/2 ithispoon i-sinamon yomhlaba

1/4 ithisipuni ijinja yomhlaba

1 pinch umhlaba nutmeg

1 i-clove yomhlaba

1/2 ithisipuni ityuwa ye-kosher

1/2 indebe yeoli yeoli

1/2 indebe ye-maple isiraphu

I-1/2 ithisipuni i-vanilla extract

I-1/4 ithisipuni icatshulwa iorenji

I-1/2 indebe yomisiwe iitsheri

I-1/2 indebe yeerinki

Imikhombandlela:

1. Ukucwilisa i-oven ukuya kuma-350 degrees. Hlanganisa i-oats, i-almonds kunye ne-walnuts kwisitya esikhulu. Yongeza iziqholo kunye netyuwa kwaye ugxobhoze ngokucokisekileyo ukudibanisa. Kwisitya esahlukileyo, hlanganisa ioyile, isiraphu yemephu, ukukhutshwa kwevanilla kunye nencindi yeorenji. Yongeza umxube omanzi kwi-oats kunye namantongomane.

2. Sasaza igranola kwipani yokubhaka nkqo. Bhaka malunga nemizuzu engama-40, uvuselela yonke imizuzu eyi-15 ukuya kwe-20 ukuqinisekisa ukuba i-granola ipheka ngokulinganayo.

3. Susa kwi-oveni kwaye wongeze iivini kunye neerayisi ezomisiweyo, uvuselele ukudibanisa.

Iresiphi ilungiswe kancinci kwi-thekithcn.com

Amanqaku esondlo nge-1/4 indebe: Iikhalori eziyi-130, i-7.5g yamafutha, (i-1g igcwele) i-14g carbs, i-3.5g protein, i-56mg yesodium

Uyonga: Iikhalori ezili-10, i-0.5g yamafutha agcweleyo, i-4g carbs

Hummus

Thenga okanye DIY: Nokuba yeyiphi

Ezi zimbini ziyafana ngobulumko kwezempilo, nangona kunjalo ukuba usebenzisa iimbotyi zegarbanzo ezomisiweyo okanye ezingenatyuwa, ungagcina isixa esifanelekileyo se-sodium. Okwangoku, ngokukaMassey, into oza kuyibhatala ngokudibanisa i-hummus yakho yenza ukuba kubukrelekrele ukunamathela kwinto esele yenziwe, ethi iphantse ibe sisiqingatha seendleko. Ithegi yexabiso le- $ 7 ye-DIY ikakhulu ngenxa ye-tahini, eyona nto iphambili kwindawo yokudipha enokubiza kakhulu kwaye kunzima ukuyifumana; UMassey akakwazanga ukuthenga nantoni na encinci kune-15-ounce inako malunga ne-5,40 yeedola. Ukuba uyithanda ngokwenene i-hummus kwaye ufuna ukuyenza ngokwakho, oku kunokuba neendleko eziphezulu kwixesha elide-kunye naloo ndlela unokuzama ukongeza i-seasonings ezahlukeneyo ezifana nezo uzibona ezivenkileni. Kwibhetshi enye, nangona kunjalo, kungcono ukukhupha ikhadi ledebhithi.

Izithako:

1 inakho (14.5 iiyununsi) iimbotyi ze-garbanzo, ihlanjwe kwaye ikhutshwe

I-2 ukuya kwi-3 yeekonofile

Iipuniwe ezi-3 zejusi yelamuni

2 amacephe tahini

I-1 ukuya kwi-2 isipuni samanzi

1 icephe yeoyile ye-olive

Ijusi yelamuni (ukhetho)

Imikhombandlela:

Faka izithako ezihlanu zokuqala kwiprosesa yokutya. Ngelixa udibanisa, yongeza ioyile yomnquma ngefaneli kumjelo ozinzileyo. Hlanganisa kude kube lula.Ukukhonza, gcoba ngeoli encinci yeoli yeoli okanye ijusi yelamuni, ukuba unqwenela (ioli yeoli iya kwongeza amafutha kunye neekhalori).

Amanqaku ezondlo kwiipunipoli ezi-2: Iikhalori ezingama-74, i-2.5g yeoli, kunye ne-6mg sodium

Uyonga: 2.5g amafutha, 124mg sodium

Umhluzi wenkukhu

Thenga okanye DIY: DIY

Ayisiyiyo kuphela iphantsi kakhulu kwi-sodium kunokuba i-brand ye-sodium ephantsi, isitokhwe senkukhu esenziwe ekhaya sinokwenziwa ukusuka "kwizinto ezisele" emva kokuba ugqibe inkukhu erotisserie okanye inkukhu egcadiweyo ozenzele yona, egcina inguqulo ye-DIY inexabiso eliphantsi. . Ikwayindlela entle yokusebenzisa imifuno ejingayo ejikeleze i-crisper yakho, ikhula i-limper yonke imihla.

Izithako:

Amathambo enkukhu aseleyo kwisidumbu senkukhu

1 1/2 iikomityi ze-anyanisi eziqoshiwe

1 ikomityi ezinqunqiweyo iikherothi

I-1/2 indebe ye-celery eqoshiwe

1 igqabi le-bay

Imikhombandlela:

1. Susa onke amanqatha kunye nolusu kumathambo enkukhu. Beka amathambo kwindawo yokugcina impahla kwaye ugqume ngamanzi abandayo. Yizisa kwi-thumba, uze unciphise ukumisa kwaye wongeze i-anyanisi, i-carrots, i-celery, kunye neqabunga le-bay. Ukubilisa ungagqunywanga malunga nemizuzu engama-20, ukhuphe lonke ugwebu olwenzekayo. Vumela isitokhwe ukuba simmer ngokungatyhileki kangangeyure eziyi-1/2.

2. Hlunga isitokhwe, ususe amathambo kunye nemifuno. Vumela ukupholisa kunye nefriji ngokukhawuleza.

Amanqaku esondlo ngekomityi enye: Iikhalori ezingama-20, i-0.5g yeoli, ii-1.5g carbs, i-2.5g protein, i-35mg sodium

Uyonga: 395mg sodium (xa kuthelekiswa nesitokhwe esine-sodium)

IGuacamole

Thenga okanye DIY: DIY

Yintamo-nentamo, kodwa yenziwe ekhaya iphuma phezulu kuba ikuvumela ukuba ulawule i-sodium (okanye uyishiye ngokupheleleyo ukuba utya ngeetshiphusi ezinetyuwa) kunye nokongeza iziqholo zakho ozithandayo (ngaphezulu kwe-cilantro, akukho cilantro, iitumato ezigayiweyo, njl.njl). Kwaye kukho inyani yokuba iindleko-zobulumko ziya kugcina iisenti ezimbalwa-ngakumbi ukuba ii-avocado zikwixesha lonyaka.

Izithako:

2 Hass iiavokhado, zixotyulwe kwaye zanqunyulwa

1/4 itispuni yetyuwa

1 iplamu yetumato, idayisi

2 i-clove yegalikhi, igayiwe

I-1/2 indebe ye-anyanisi edibeneyo

Imikhombandlela:

Mash iziqwenga zeavokhado kancinci ngemfoloko. Hlanganisa ityuwa, iitumato, igalikhi, kunye netswele.

Amanqaku esondlo ngamacephe ama-2: Iikhalori ezingama-42, i-4g yamafutha (i-0.5g igcwele), i-2.5g ye-carbs, i-80mg yesodium

Uyonga: 70mg yesodiyam

Uphengululo lwe