Isicwangciso sokutya seVeki e-1 kunye nohlu lokuThengwa koSapho lwakho lwe-4 (okanye nangaphezulu!)

Umxholo

• uMvulo
• Isidlo sakusasa
• Iisendwitshi zeqanda ezineeorenji ezisikiweyo
• Isidlo sasemini
• Iletisi isonga ngobisi
• I-snack
• Ii-apile ezisikiweyo kunye nebhotolo yamandongomane
• Isidlo sangokuhlwa
• Inkukhu yeRotisserie enemifuno eyosiweyo
• uLwesibini
• Isidlo sakusasa
• I-Oatmeal eneziqhamo
• Isidlo sasemini
• Iiswitshi zenkukhu kunye nesuphu yetumato
• I-snack
• I-Hummus kunye ne-veggies ezisikiweyo
• Isidlo sangokuhlwa
• Iitacos zemifuno
• uLwesithathu
• Isidlo sakusasa
• I-Cheerios eneziqhamo
• Isidlo sasemini
• Isaladi yeqanda ngeediliya
• I-snack
• Iipopcorn ezinomoya ococekileyo kunye netshokholethi emnyama emnyama
• Isidlo sangokuhlwa
• Ipasta enesosi yetumato, i-turkey yomhlaba, kunye nemifuno
• uLwesine
• Isidlo sakusasa
• Ingqolowa epheleleyo yebhali kunye nebhotolo yamandongomane kunye nebhanana
• Isidlo sasemini
• Isaladi yePasta
• I-snack
• Amaqanda abilayo kunye neenkuni zeseleri
• Isidlo sangokuhlwa
• Iibhega ezizenzelayo ezineefries zaseFrance
• uLwesihlanu
• Isidlo sakusasa
• I-Cottage cheese eneziqhamo
• Isidlo sasemini
• Iipitsa ezincinci
• I-snack
• Iziqhamo ze-smoothie
• Isidlo sangokuhlwa
• I-Tofu igxobhoza-gazinga
• uMgqibelo
• Isidlo sakusasa
• I-frittata ebhaka
• Isidlo sasemini
• Ipeanut butter kunye nejelly sandwiches ezinamaqunube
• I-snack
• Ukuqengqeleka kweTurkey
• Isidlo sangokuhlwa
• Chili eyenziwe ekhaya
• iCawe
• Isidlo sasemini
• Isonka saseFrance kunye neziqhamo
• I-snack
• I-Cheese, i-crackers kunye neidiliya
• Isidlo sangokuhlwa
• Quesadillas
• Uluhlu lokuthenga
• Imifuno kunye neziqhamo
• Iinkozo kunye carbs
• Zobisi
• Iiproteni
• Iinkonkxa kunye nezinto ezipakishwe
• Ukutya kwePanty
• Umgca wezantsi
• Ukulungiselela isidlo esisempilweni

Ukucwangciswa kwesidlo kunokubonakala kungumsebenzi otyhafisayo, ngakumbi xa ukuhlahlo-lwabiwo mali.

Ngaphezulu, ukuza nokutya okumnandi, okunesondlo, kunye nokulungiselela umntwana kunokuba sisenzo sokulinganisa.

Okwangoku, uninzi lweendlela zokupheka azisiyonto imnandi kwaye inesondlo kusapho lonke kuphela kodwa zinokwenza ukuba abantwana bakho babandakanyeke ekhitshini. Ngapha koko, kunokwenzeka ukuba wenze konke ukuthenga kwakho ngaxeshanye endaweni yokuhlala usiya evenkileni.

Ukunceda, eli nqaku libonelela ngesicwangciso sokutya seeveki ezi-1 kunye noluhlu lokuthenga kusapho olune-4 okanye nangaphezulu.

uMvulo

Isidlo sakusasa

Iisendwitshi zeqanda ezineeorenji ezisikiweyo

Izithako:

• Amaqanda ama-4 (isandwich enye)
• I-4 iimuffins zesiNgesi ezipheleleyo
• I-Cheddar ushizi, ityunyiwe okanye ifakwe
• Utamatisi om-1 (isilayi esinye kwisandwich)
• ilethasi
• 2 iiorenji (slice up kwaye usebenze njengecala)

Imiyalelo: Ukuqhekeka iqanda ngalinye kwaye wongeze kancinci kwi-oiled okanye kwi-pan yokungabikho kobushushu obuphakathi. Pheka de abamhlophe baphenduke i-opaque. Ngenisa ngobunono i-spatula ngaphantsi, usonge amaqanda, kwaye upheke omnye umzuzu okanye njalo.

Ngelixa amaqanda epheka, sika ii-muffins zesiNgesi ngesiqingatha kwaye uzithambise de zibe nsundu ngegolide. Yongeza iqanda, itshizi, itumato, kunye neletisi kwisiqingatha esinye, emva koko ubeke esinye isiqingatha ngaphezulu kwaye ukhonze.

Ingcebiso: Kulula ukwandisa le recipe ukuvelisa iinkonzo ezininzi. Yongeza nje amaqanda ongezelelweyo kunye neemuffin zesiNgesi njengoko kufuneka.

Isidlo sasemini

Iletisi isonga ngobisi

Izithako:

• Ilettuce yebibb
• I-2 yentsimbi yepepile, isikiwe
• iminqathe yomatshisi
• 2 ii-avokhado
• Ibhloko e-1 (i-350 gram) ye-tofu eyongezelelweyo
• 1 ithisipuni yemayonnaise, i-sriracha, okanye ezinye iikhondomu njengoko kufunwayo
• 1 indebe (240 mL) yobisi lweenkomo okanye ubisi lwe-soy umntu ngamnye

Imiyalelo: Hlanganisa i-tofu, i-pepper, i-carrots kunye ne-avocado. Kwiphepha elikhulu le lettuce, yongeza imayonnaise kunye nezinye izinto zokuthambisa. Emva koko, yongeza imifuno kunye ne-tofu, nangona uzama ukungafaki izithako ezininzi kwiqabunga ngalinye. Okokugqibela, songa ngokuqinileyo iqabunga lettuce kunye nezithako ngaphakathi.

Phawula: Ukupheka i-tofu kukukhetha. I-Tofu inokutyiwa ngokukhuselekileyo kwiphakheji. Ukuba ukhetha ukuyipheka, yongeza kwipani eneoyile encinci kwaye uqhotse de ube nsundu ngegolide.

Ingcebiso: Isiganeko sosapho olonwabisayo, lungisa zonke izithako uzibeke kwisitya esikhonzayo. Vumela amalungu osapho lwakho ukuba azilungiselele okusongelayo. Ungatshintsha kwakhona i-tofu yenkukhu okanye isilayi se-turkey.

I-snack

Ii-apile ezisikiweyo kunye nebhotolo yamandongomane

Izithako:

• Ii-apile ezi-4, zisikiwe
• Iipuniwe ezi-2 (32 gram) zebhotela yamandongomntu ngamnye

Isidlo sangokuhlwa

Inkukhu yeRotisserie enemifuno eyosiweyo

Izithako:

• ivenkile yenkukhu ethengwayo
• Iitapile zeYukon zegolide, zinqunyiwe
• iminqathe, isikiwe
• 1 indebe (175 iigrem) ze-broccoli, ezinqunqiweyo
• 1 itswele, idayisi
• Iipuniwe ezi-3 (45 ml) yeoyile ye-olive
• Iipunipoli ezi-2 (30 mL) zeviniga yebhalsam
• 1 ithisipuni (5 ml) ye-Dijon lwemostade
• 2 ikonofile egayiweyo
• ityuwa, ipepile, kunye nepepile flakes ukunambitha

Imiyalelo: Ukucwilisa i-oven ukuya kwi-375 ° F (190 ° C). Kwisitya, xuba ioyile yomnquma, iviniga yebhalsam, isardard yeDijon, igalikhi, kunye neziqholo. Beka imifuno epanini yokubhaka kwaye uyigalele ngomxube, emva koko ubhake kwimizuzu engama-40 okanye kude kube yinto ethambileyo. Ncedisa ngenkukhu.

Ingcebiso: Ifriji yenkukhu eseleyo ngomso.

uLwesibini

Isidlo sakusasa

I-Oatmeal eneziqhamo

Izithako:

• Iipakethi ezi-4 kwangoko ze-oatmeal elula
• Iikomityi ezi-2 (142 iigrem) zamaqunube aqanduselweyo
• Iipuniwe ezi-3 (30 iigrem) zembewu ye-hemp (ukhetho)
• i-walnuts ezimbalwa ezinqunqiweyo (ukhetho)
• iswekile emdaka ukunambitha
• 1 indebe (240 mL) yobisi okanye ubisi lwe-soy umntu ngamnye

Imiyalelo: Pheka i-oatmeal yangoku kwimbiza enkulu usebenzisa amanzi okanye ubisi njengesiseko, ulandela imiyalelo yepakethi yemilinganiselo. Ngaphambi kokuba ulungele, xuba amaqunube aqanduselweyo. Khonza ngekomityi enye (240 ml) yobisi okanye ubisi lwe-soy.

Isidlo sasemini

Iiswitshi zenkukhu kunye nesuphu yetumato

Izithako:

• inkukhu eseleyo (ukusukela kusuku olungaphambili) okanye isiki yenkukhu esikiweyo
• Iibhokwe ezi-4 ezipheleleyo ze-ciabatta
• Iletisi, ikrazukile
• Utamatisi om-1, usikiwe
• I-Cheddar ushizi
• imayonnaise, isardard, okanye ezinye iikhondomu njengoko ufuna
• Amathini amabini (i-ounces ezili-10 okanye i-294 mL) yesobho se-tomato ephantsi

Imiyalelo: Landela izikhokelo kwiphakheji yesobho, enokufuna ukupheka kwesitofu. Kwiprotheyini eyongezelelweyo, sebenzisa ubisi okanye ubisi lwe-soy endaweni yamanzi.

Ingcebiso: Unokuvumela amalungu osapho lwakho ukuba azenzele iiswitswits. Ukuba awunayo inkukhu eseleyo ukusukela ngoMvulo, sebenzisa inkuku etyiweyo esisikiweyo endaweni yoko.

I-snack

I-Hummus kunye ne-veggies ezisikiweyo

Izithako:

• Ikhukhamba enkulu yesiNgesi, isikiwe
• I-bell pepper, ityunyiwe
• Iphakheji enye yehummus

Ingcebiso: Ukubandakanya abantwana bakho, mabakhethe uhlobo lwemifuno.

Isidlo sangokuhlwa

Iitacos zemifuno

Izithako:

• Ii-tacos ezithambileyo okanye ezilukhuni
• I-1 can (19 ounces okanye i-540 gram) yeembotyi ezimnyama, ihlanjwe kakuhle
• I-Cheddar ushizi, igalelwe
• Utamatisi om-1, osikiweyo
• 1 itswele, idayisi
• ulethisi, ikhutshwe
• isalsa
• ikrimu emuncu
• isinongo setaco

Imiyalelo: Pheka iimbotyi ezimnyama kwipani eneoli encinci kunye nesinongo setaco. Kwiprotheyini eyongezelelweyo, sebenzisa iyogurt ecacileyo yamaGrike endaweni yekhilimu emuncu.

uLwesithathu

Isidlo sakusasa

I-Cheerios eneziqhamo

Izithako:

• 1 indebe (27 gram) ye-Cheerios ecacileyo (okanye uphawu olufanayo)
• 1 indebe (240 mL) yobisi lweenkomo okanye ubisi lwe-soy
• Ibhanana enye, lisikiwe (umntu ngamnye)

Ingcebiso: Ngelixa ungasebenzisa ezinye iintlobo zobisi, i-soy kunye nobisi lobisi zinomxholo ophezulu weprotheni.

Isidlo sasemini

Isaladi yeqanda ngeediliya

Izithako:

• Izilayi ezi-8 zesonka sengqolowa
• Amaqanda ama-6 abilisiweyo
• Iipuniwe ezi-3 (i-45 mL) yevenkile ezithengiweyo okanye eyenziwe ngamayonnaise
• 1-2 iisupuni (5-10 ml) ye-Dijon lwemostade
• 4 amagqabi lettuce
• ityuwa nepepile ukungcamla
• 1 indebe (151 gram) yeediliya kumntu ngamnye

Imiyalelo: Chuba amaqanda abilisiweyo kwaye uwasike kumagumbi. Kwisitya esiphakathi, yongeza amaqanda, imayonnaise, i-Dijon lwemostade, ityuwa, kunye nepepile. Sebenzisa ifolokhwe, xuba amaqanda kunye nezinto zokuhambisa ukutya. Yenza isendwitshi usebenzisa isonka sengqolowa kunye neletisi.

I-snack

Iipopcorn ezinomoya ococekileyo kunye netshokholethi emnyama emnyama

Izithako:

• I-1/2 indebe (i-96 gram) yee-popcorn kernels
• 1 indebe (175 iigrem) yeetshiphusi ezimnyama zanyibilika

Ingcebiso: Ukuba awunayo ipopper yomoya, faka nje amacephe ama-2-3 (30-45 mL) yomnquma okanye ioyile yekhokhonathi embizeni enkulu, emva koko iinkozo zepopcorn. Beka isiciko ngaphezulu kwaye upheke de phantse zonke iinkozo ziyeke ukuvela. Yijonge ngononophelo ukunqanda ukutsha.

Isidlo sangokuhlwa

Ipasta enesosi yetumato, i-turkey yomhlaba, kunye nemifuno

Izithako:

• Iphakheji eyi-1 (900 gram) ye-macaroni okanye i-rotini noodles
• Ingqayi enye (ii-ounces eziyi-15 okanye i-443 ml) ye-tomato sauce
• 1 eluhlaza intsimbi yepepile, etyunjiweyo
• I-anyanisi e-1, enqunqiweyo
• 1 indebe (175 iigrem) ze-broccoli, ezinqunqiweyo
• 1 iponti (454 gram) yomhlaba ojiyileyo weTurkey
• I-Parmesan ushizi, ukunambitha

Imiyalelo: Ngelixa ipasta ipheka, yongeza i-turkey yomhlaba kwipani enkulu kwaye uyipheke ngobushushu obuphakathi. Lungisa imifuno kwaye uyongeze epanini. Thela i-tomato sauce ngasekupheleni. Ukucoca ii-noodle, yongeza isosi, kwaye usebenze.

Ingcebiso: Yenza ibhetshi eyongezelelweyo yee-noodle okanye ugcine okongeziweyo okushiyekileyo ngomso.

uLwesine

Isidlo sakusasa

Ingqolowa epheleleyo yebhali kunye nebhotolo yamandongomane kunye nebhanana

Izithako:

• Iibhegi zebhali zengqolowa ezi-4
• 1-2 amacephe (16-32 gram) yebhotolo yamandongomane
• Iibhanana ezi-4

Ingcebiso: Nika abantwana bakho iglasi yobisi lweenkomo okanye ubisi lwe-soy kwiprotheni eyongezelelweyo.

Isidlo sasemini

Isaladi yePasta

Izithako:

• Iikomityi ezi-4-6 (630-960 gram) zepasta ephekiweyo, eseleyo
• 1 itswele eliphakathi elibomvu, lisikiwe
• Ikhukhamba eli-1 lesiNgesi, elisikiweyo
• 1 indebe (150 iigram) zetamatato zetsheri, isiqingatha
• Ikomityi ye-1/2 (73 gram) yeminquma emnyama, egxunyekwe kunye nesiqingatha
• Iigrafu ezi-3 zegalikhi, egayiweyo
• Ii-ounces ezi-4 (i-113 gram) ze-feta cheese, zidumbile
• I-1/2 indebe (125 ml) yeoli yeoli
• Iipuniwe ezi-3 (45 ml) yeviniga yewayini ebomvu
• 1/4 itispuni yepepile emnyama
• 1/4 itispuni yetyuwa
• 1 icephe (15 mL) yeorenji okanye yejusi yelamuni
• 1 ithisipuni yobusi
• iipepile ezibomvu (ukunambitha)

Imiyalelo: Kwisitya esiphakathi, xuba ioyile yomnquma, iviniga ebomvu, iorenji okanye ijusi yelamuni, ubusi, ipepile emnyama, ityuwa, kunye neepepile ezibomvu. Bekela ecaleni. Lungisa imifuno eluhlaza kwaye uyixhokonxe kwi-pasta ephekiweyo kwisitya esikhulu. Yongeza ukugqoka kwaye uvuselele kakuhle.

I-snack

Amaqanda abilayo kunye neenkuni zeseleri

Izithako:

• Amaqanda ama-8 abilisiwe
• izinti zeseleri, ezinqunqiweyo

Isidlo sangokuhlwa

Iibhega ezizenzelayo ezineefries zaseFrance

Izithako:

• 1 iponti (454 gram) yenkomo yomhlaba
• Iibuns ezine ze hamburger
• Iphakheji eyi-1 (i-2.2 yeepawundi okanye i-1 kg) yeefry zaseFransi ezisikiweyo
• Izilayi zeMonterey Jack cheese
• amagqabi lettuce
• Utamatisi om-1, usikiwe
• 1 itswele, isikiwe
• pickles ezininzi, lisikiwe
• I-mayonnaise, i-mustard, ulonwabo, i-ketchup, iviniga, okanye ezinye izinto ezifunwayo
• ityuwa, ipepile kunye nezinye iziqholo ukunambitha

Imiyalelo: Lungisa ii-patties ezi-4 ngenkomo yomhlaba, ityuwa, ipepile kunye nezinye iziqholo. Beka kwiphepha lokubhaka kwaye ubhake kwi-425 ° F (218 ° C) imizuzu eli-15. Lungisa ii-toppings kwaye uzibeke kwitreyi yokukhonza. Pheka iifries zaseFransi ngokwemiyalelo yephakheji.

Ingcebiso: Vumela abantwana bakho ukuba bakhethe ii-toppings zabo kwaye banxibe ii-burger zabo.

uLwesihlanu

Isidlo sakusasa

I-Cottage cheese eneziqhamo

Izithako:

• 1 indebe (210 gram) yetshizi yomntu ngamnye
• sitrobheli, isikiwe
• iiblueberries
• kiwi, lisikiwe
• Ukuqhaqhazela ubusi (ngokuzithandela)

Ingcebiso: Vumela abantwana bakho ukuba baxube kwaye batshatise iziqhamo abazithandayo.

Isidlo sasemini

Iipitsa ezincinci

Izithako:

• I-4 epheleleyo yeengqekembe zesiNgesi
• Iipuniwe ezi-4 (60 mL) zesosi yetumato
• Izilayi ezili-16 ze-pepperoni (okanye enye iprotheni)
• 1 indebe (56 gram) yetshizi yentsimbi
• Utamatisi om-1, usikiwe kancinci
• I-1/4 ye-anyanisi, echongiweyo
• Isandla sesipinatshi somntwana

Imiyalelo: Ukucwilisa i-oven ukuya kwi-375 ° F (190 ° C). Sika ii-muffin zesiNgesi kwisiqingatha, emva koko yongeza isosi yetumato, pepperoni, itshizi, itumato, itswele, kunye nesipinatshi. Bhaka imizuzu eli-10 okanye de itshizi inyibilike.

Ingcebiso: Ukubandakanya abantwana bakho, vumela ukuba badibanise iipitsa zabo.

I-snack

Iziqhamo ze-smoothie

Izithako:

• Iikomityi eziyi-1-2 (197-394 gram) zamaqunube aqanduselweyo
• 1 ibhanana
• 1 indebe (250 ml) yeyogathi yamaGrike
• 1-2 iikomityi (250-500 ml) zamanzi
• Iipuniwe ezi-3 (30 iigrem) zembewu ye-hemp (ukhetho)

Imiyalelo: Kwi-blender, yongeza amanzi kunye ne yogurt yesiGrike. Emva koko, yongeza izithako ezisele kunye nokudibanisa kude kube lula.

Isidlo sangokuhlwa

I-Tofu igxobhoza-gazinga

Izithako:

• Ibhloko enye (i-350 gram) ye-tofu eyongezelelweyo, i-cubed
• Iikomityi ezi-2 (185 gram) zerayisi emdaka ngephanyazo
• Iinqwelo ezi-2, ezinqunqiweyo
• 1 indebe (175 iigrem) ze-broccoli, ezinqunqiweyo
• 1 ipepile ebomvu, isikiwe
• 1 itswele emthubi, idayisi
• 1-2 amacephe (15-30 g) yejinja entsha, exutywe kunye egayiweyo
• Iigrafu ezi-3 zegalikhi, egayiweyo
• 1-2 amacephe (15-30 ml) yobusi (okanye ukungcamla)
• Iipunipoli ezi-2 (30 mL) zesosi esezantsi yesosi yesosi
• Ikomityi ye-1/4 (60 mL) yeviniga ebomvu okanye ijusi yeorenji
• Ikomityi ye-1/4 (60 ml) yeoyile yesesame okanye ioyile yemifuno

Imiyalelo: Lungisa irayisi emdaka ngokwemiyalelo yebhokisi. Ngelixa uphekayo, sika imifino kunye netofu uyibeke ecaleni. Ukwenza isosi, xuba ijinja, igalikhi, ubusi, isosi yesosi, ioyile kunye neviniga ebomvu okanye ijusi yeorenji kwisitya esiphakathi.

Kwi-skillet enkulu, eneoli, pheka i-tofu kude kube mnyama. Susa kubushushu kunye nendawo kwitawuli yephepha. Yongeza i-broccoli, ipepile, itswele, iminqathe, kunye ne-1/4 ye-spry sauce eshushu kwi-skillet. Pheka kude kube yithenda, emva koko yongeza i-tofu ephekiweyo, irayisi, kunye ne-sauce eseleyo kwi-skillet.

Ingcebiso: Ungasebenzisa nayiphi na imifuno eseleyo kwifry yokunciphisa inkunkuma yokutya.

uMgqibelo

Isidlo sakusasa

I-frittata ebhaka

Izithako:

• Amaqanda asi-8
• I-1/2 indebe (118 ml) yamanzi
• 1 indebe (175 iigrem) zebrocoli
• Iikomityi ezi-2 (i-60 gram) yesipinatshi somntwana
• 2 ikonofile egayiweyo
• I-1/2 indebe (i-56 gram) yeeshizi edibeneyo
• 1 itispuni yethyme
• ityuwa, ipepile, kunye nepepile flakes ukunambitha

Imiyalelo:

1. Ukucwilisa i-oven ukuya kwi-400 ° F (200 ° C).
2. Hlanganisa amaqanda, amanzi kunye neziqholo kwisitya.
3. Khanyisa ioyile enkulu i-skillet, ipani yentsimbi, okanye ipani ekhuselekileyo ye-oveni ngokupheka.
4. Ngelixa i-oveni ishushubeza, susa imifuno kwi-skillet okanye ipani ngaphezulu kobushushu obuphakathi.
5. Emva kwemizuzu embalwa, yongeza umxube weqanda epanini. Pheka imizuzu emi-1-2 okanye de kube kuphekwe amazantsi kwaye umphezulu uqala ukubhuza.
6. Nciphisa ishizi egayiweyo ngaphezulu.
7. Yibhake ehovini kangangemizuzu eyi-8-10 okanye de yenziwe. Ukujonga, beka i-cake tester okanye imela embindini we-frittata. Ukuba iqanda liyaqhubeka nokubaleka, lishiye eminye imizuzu embalwa kwaye uphinde uzame.

Isidlo sasemini

Ipeanut butter kunye nejelly sandwiches ezinamaqunube

Izithako:

• Izilayi ezi-8 zesonka sengqolowa
• 1 icephe (15 ml) yebhotolo yamandongomane okanye ibhotolo engenantongomane
• 1 icephe (15 ml) yejam
• 1 indebe (152 gram) yeerberberries ngomntu ngamnye

I-snack

Ukuqengqeleka kweTurkey

Izithako:

• Iibhola ezi-8 ezincinci zeqokobhe
• Izilayi ezi-8 zeturkey
• 2 ii-avocado eziphakathi (okanye iphakheji ye-guacamole)
• 1 indebe (56 gram) yetshizi yentsimbi
• 1 indebe (30 grams) yesipinatshi somntwana

Imiyalelo: Beka amaqokobhe e-tortilla tyaba kwaye usasaze i-avocado okanye i-guacamole ngaphezulu. Emva koko, yongeza isilayi esinye se-turkey, ispinatshi somntwana, kunye netshizi eyosiweyo kwi-tortilla nganye. Qengqa i-tortilla ngokuqinileyo kwaye usike kwisiqingatha.

Ingcebiso: Ukugcina ukuqengqeleka ukuba kungawi, yongeza i-toothpick. Qiniseka ukuba uyasusa i-toothpick ngaphambi kokuyinikela kubantwana abancinci.

Isidlo sangokuhlwa

Chili eyenziwe ekhaya

Izithako:

• 1 iponti (454 gram) yenkomo yomhlaba
• 1 inako (ii-ounces ezingama-19 okanye i-540 gram) iimbotyi ezibomvu zezintso, zihlanjwe
• 1 inako (ii-ounces eziyi-14 okanye i-400 gram) zetamatato ezityiweyo
• Ingqayi enye (ii-ounces eziyi-15 okanye i-443 ml) ye-tomato sauce
• 1 itswele etyheli
• Iikomityi ezi-2 (475 mL) zomhluzi wenyama yenkomo ophantsi
• 1 icephe (15 gram) ye-chili powder
• 1 ithisipuni yomgubo wegalikhi
• 1 icephe (15 grams) ikumin
• I-1/4 ithisipuni yepayipi ye-cayenne (ukhetho)
• ityuwa nepepile ukungcamla
• ushizi otyhidiweyo (ukhetho njengokuhlobisa)

Imiyalelo: Kwisitya esikhulu sesuphu, susa itswele kwioyile kude kugqithise. Emva koko, yongeza inyama yenkomo embizeni, uyiqhekeze ngepuni. Pheka de inyama ibe mnyama. Yongeza zonke iziqholo, isosi yetumato, iitumato ezijiweyo kunye neembotyi ezibomvu zezintso.

Emva koko, yongeza umhluzi uze nayo kwisitya. Ukunciphisa ubushushu kubushushu obuphakathi kwaye upheke imizuzu engama-30. Phezulu ngeeshizi ukuba unqwenela.

iCawe

Isidlo sasemini

Isonka saseFrance kunye neziqhamo

Izithako:

• 6-8 amaqanda
• Izilayi ezi-8 zesonka sengqolowa
• 1 ithisipuni yesinamoni
• 1 ithisipuni ye nutmeg
• I-1/2 ithisipuni ye-vanilla extract
• 1 indebe (151 gram) yamaqunube amnyama okanye amaqunube, iqabaka okanye intsha
• isiraphu yemephu, ukunambitha

Imiyalelo: Kwisitya esibanzi, whisk amaqanda, isinamon, i-nutmeg, kunye ne-vanilla ngaphandle kuze kudityaniswe kwaye kucoleke. I-oyile i-skillet enkulu ngebhotolo okanye ioyile kwaye uyizise kubushushu obuphakathi. Beka isonka kumxube weqanda uze unxibe icala ngalinye. Qhotsa omabini amacala esonka kude kube nsundu ngegolide.

Phinda le nkqubo de sonke isonka siphekwe. Ncedisa ngeziqhamo kunye nesiraphu yemephu.

Ingcebiso: Unyango olongezelelekileyo, umphezulu nge-cream cream okanye iswekile eyimpuphu.

I-snack

I-Cheese, i-crackers kunye neidiliya

Izithako:

• Abaqhekezi be-5 abapheleleyo ngomntu ngamnye
• Ii-ounces ezi-2 (50 iigrem) zeshizi yeCheddar, lisikiwe (umntu ngamnye)
• I-1/2 indebe (50 gram) yeediliya

Ingcebiso: Abaqhekezi abaninzi benziwa nge-flours, i-oyile kunye noshukela. Ukukhetha okunempilo, khetha i-100% yokuqhekeza okuziinkozo.

Isidlo sangokuhlwa

Quesadillas

Izithako:

• I-tortillas ezi-4 eziphakathi ngokuphakathi
• Iiponti e-1 (454 iigrem) yamabele enkuku angenamathambo, asikiwe
• I-2 ebomvu yentsimbi, isikiwe
• I-1/2 ye-anyanisi ebomvu, inqunywe
• 1 i-avokhado, isikiwe
• 1 indebe (56 iigrem) zeMonterey Jack cheese, shredded
• 1 indebe (i-56 gram) yetshizi yeCheddar, eyosiweyo
• Iphakheji enye yeetaco zonyaka
• ityuwa nepepile ukungcamla
• ioli yeoli, njengoko kufuneka
• ukhilimu omuncu, njengoko kufuneka
• i-salsa, njengoko kufuneka

Imiyalelo: Ukucwilisa i-oven ukuya kwi-375 ° F (190 ° C). Kwi skillet enkulu, yongeza ioyile, ipepile kunye netswele. Zipheke malunga nemizuzu emi-5. Yongeza inkukhu kunye nezinongo kunye nefry de iphekwe ngokupheleleyo kunye negolide ngaphandle.

Beka iqokobhe ngalinye kwitreyi yokubhaka. Yongeza imifuno ephekiweyo kunye nenkukhu kwelinye icala leetortilla, emva koko phezulu ngeavokhado kunye netshizi. Gcwalisa elinye icala le-tortilla ngaphezulu. Bhaka imizuzu eli-10 okanye de ube nsundu ngegolide. Ncedisa ngekhilimu omuncu kunye ne-salsa.

Ingcebiso: Ukukhetha imifuno, ungasebenzisa iimbotyi ezimnyama endaweni yenkukhu.

Uluhlu lokuthenga

Olu luhlu lulandelayo lunokusetyenziswa njengesikhokelo sokuthenga ukukunceda ukuqokelela ukutya kwesi sicwangciso sokutya seveki e-1. Kuya kufuneka uhlengahlengise izabelo ngokuxhomekeke kubungakanani kunye neemfuno zosapho lwakho.

Imifuno kunye neziqhamo

• 4 iitumato eziphakathi
• Iphakheji e-1 yeetumato zetsheri
• 1 iqela leseleri
• Iphakheji eyi-1 yesipinatshi somntwana
• Intloko enkulu ye-Bibb lettuce
• Iiorenji ezi-2
• Iikhukhamba ezi-2 ezinkulu zesiNgesi
• 1 iqhekeza elikhulu lejinja
• Iiphakheji ezi-2 zamaqunube
• Iphakheji enye yeeblueberries
• 1 iphakheji yamaqunube amnyama
• 2 iiwis
• Iintsimbi ezi-6 zentsimbi
• Ipakethi e-1 yeminqathe yomatshisi
• Ii-avokhado ezi-5
• 1-2 iintloko zebroccoli
• 7 itswele etyheli
• 2 itswele ebomvu
• Iibhalbhu ezi-4 zegalikhi
• Iikherothi ezi-3 ezinkulu
• 1 ibhegi yeetapile zeYukon zegolide
• 1 ibhegi enkulu yamajikijolo afriziwe
• 1 iqela leebhanana
• 1 ibhegi enkulu yeediliya
• 1 ingqayi yeminquma emnyama
• Ijagi e-1 (i-ounces engamanzi angama-33 okanye ilitha enye) yejusi yeorenji

Iinkozo kunye carbs

• I-8 iimuffins zesiNgesi ezipheleleyo
• Iipakethi ezi-4 ze-oatmeal ecacileyo, ekhawulezileyo
• 1 ibhegi yembewu ye-hemp (ukhetho)
• Iilofu ezi-2 zesonka sengqolowa
• Iphakheji eyi-1 (900 gram) ye-macaroni okanye i-rotini noodles
• Iphakheji enye yeebhegels zengqolowa
• Iibhokwe ezi-4 ezipheleleyo ze-ciabatta
• Iphakheji enye yeebhamburger buns
• Iphakheji e-1 yerayisi emdaka yangoko
• Iphakheji enye yeetortilla ezincinci ezithambileyo
• Iphakheji e-1 yamaphakathi esayizi ethambileyo yeqokobhe
• Ibhokisi e-1 yamaqhekeza apheleleyo
• Iitacos ezi-6 ezinzima

Zobisi

• Amaqanda amabini amabini
• Iibhloko ezi-2 (450 grams) zeshizi yeCheddar
• 1.5 iilitha (iilitha ezi-6) zobisi lweenkomo okanye lwesoya
• Ii-ounces (113 gram) ze-feta cheese
• Iphakheji eyi-1 yeMonterey Jack cheese slices
• Ii-ounces ezingama-24 (650 gram) zecottage cheese
• Ii-ounces ezingama-24 (650 gram) yeyogathi yamaGrike

Iiproteni

• Iibhloko ezi-2 (500 gram) ze-tofu eyongezelelweyo
• Inkukhu e-1 yokuthenga i-rotisserie yenkukhu
• I-1 can (19 ounces okanye i-540 gram) yeembotyi ezimnyama
• 1 inako (ii-ounces ezingama-19 okanye ezingama-540 iigrem) zeembotyi ezibomvu zezintso
• 1 iponti (454 gram) yomhlaba weTurkey
• Iiponti ezi-2 (900 iigrem) zenyama yenkomo
• I-1 yeepawundi (i-450 yeegram) yamabele enkuku angenamathambo
• Iphakheji enye yeeselepeleoni
• Iphakheji enye yeetayi zeturkey

Iinkonkxa kunye nezinto ezipakishwe

• Iitoti ezimbini zesuphu yesutomati esezantsi
• 1 inako (ii-ounces eziyi-14 okanye i-400 gram) zetamatato ezityiweyo
• Iijagi ezi-2 (i-ounces ezingama-30 okanye i-890 mL) ye-tomato sauce
• 1 ibhegi yee walnuts (ezinokukhethwa)
• Iphakheji enye yehummus
• Ibhokisi e-1 yoqobo, icheerios ecacileyo (okanye uphawu olufanayo)
• I-1/2 indebe (i-96 gram) yee-popcorn kernels
• 1 indebe (175 iigrem) yeetshiphusi ezimnyama
• 1 ingqayi ibhotolo yamandongomane
• 1 ingqayi yejewberry strawberry
• Iphakheji eyi-1 (i-2.2 yeepawundi okanye i-1 kg) yeefry zaseFransi ezisikiweyo
• Iikomityi ezi-2 (i-500 mL) yomhluzi wenkomo ophantsi

Ukutya kwePanty

Kuba ezi zinto zihlala zizii-stry staples, kusenokungafuneki ukuba uzithenge. Okwangoku, kungcono ukuphonononga uluhlu lwakho lweevenkile ngaphambi kokuthenga.

• i-oyile ye-olivu
• iviniga yebhalsam
• iviniga yewayini ebomvu
• I-Dijon lwesardard
• imayonnaise
• ISriracha
• ityuwa
• busi
• ipelepele
• thyme
• isosi yesoyi
• ioli yesesame
• amafutha emifuno
• iipepile
• iswekile emdaka
• isalsa
• ikrimu emuncu
• isinongo setaco
• I-Parmesan ushizi
• iichikhi
• umgubo wesilili
• umgubo wegalikhi
• ikumin
• ipele-Pele yecayenne
• isinamon
• nutmeg
• isicatshulwa sevanilla
• imaple syrup

Umgca wezantsi

Ukuza nesicwangciso sokutya seveki yonke esihlangabezana neemfuno zosapho lwakho lonke kunokuba lukhohlisayo.

Ngokukodwa, esi sicwangciso sokutya seveki-1 sinika usapho lwakho ukutya okumnandi, okunesondlo kunye nokutya komntwana. Sebenzisa uluhlu lokuthenga njengesalathiso kwaye uhlengahlengise ngokusekwe kwiimfuno zosapho lwakho kunye nohlahlo-lwabiwo mali. Xa kunokwenzeka, faka abantwana bakho kunye namanye amalungu osapho ekuphekeni.

Ekupheleni kweveki, buza amalungu osapho lwakho ukuba zeziphi izidlo abazithandayo. Ungaluhlaziya olu luhlu okanye ulisebenzise kwakhona kwenye iveki.

Ukulungiselela isidlo esisempilweni