Yakha isidlo sakusasa esingcono ngale Paleo Buddha Bowl ilayishiwe

Umxholo

• Ilayishiwe Paleo Breakfast Buddha Bowl
• Uphengululo lwe

Yonke imihla yokuzilolonga ifanelwe isidlo sakusasa sasemva kokubila. Umdibaniso ofanelekileyo weprotheyini kunye neekhabhohayidrethi emva kokuzilolonga ubalulekile ekulungiseni nasekwakheni izihlunu-singasathethi ke ngokuzalisa amandla akho ukuze woyise nayiphi na enye into egcinwe yimini yakho.

Kulapho esi sitya sesidlo sakusasa esimibalabala singena khona. Kwaye ukuba ucinga, "Eh, andikho kwi-Whole30 okanye into yepaleo," ke, okokuqala, awufuni. babe Ukutya esi sidlo simnandi. Kodwa okwesibini, ngaphambi kokuba ndenze le recipe, ndandikunye nawe apho. Ndiyathetha, ndinokuba yingcali yezondlo, kodwa ndiyayithanda i-carbs yam. (Fumana iiresiphi ezili-10 ezilula zezitya zesidlo sakusasa ngentsasa emnandi kakhulu.)

Ndiye ndahamba ndayokuthetha no-Allison Schaaf, i-RD, i-M.S., umsunguli we-Prep Dish, inkonzo yokuhanjiswa kwesicwangciso se-gluten-free kunye ne-paleo. Okokuqala, uye wandinika uphononongo lokuba kuthetha ukuthini ngokwenene ukutya ipaleo. Ukutya kwepaleo kunene kukutya "okwenyani" (funda: ukutya okungasetyenziswanga, kwendalo), izithako onokuzikhulisa (iziqhamo kunye nemifuno) okanye ukubamba (njengenyama yezilwanyana kunye nokutya kwaselwandle), uSchaaf undixelela.

Abatyayo bePaleo bahlala bayokutya inyama, ukutya kwaselwandle, amandongomane, iimbewu, imifuno kunye neziqhamo, kwaye baphephe iinkozo, ubisi, kunye nemidumba, utshilo. Ngelixa amafutha alungile (afana nalawo avela kwiicoconut, iminquma, amandongomane, kunye namafutha ezilwanyana), amafutha acwangcisiweyo (cinga: ukuhambisa amafutha) aqhelekileyo afumaneka kukutya okupakishiweyo ayisiyiyo.

Hmm, ndiyaqala ukuzibuza ukuba le yenzelwe mna ngenene. Ubomi ngaphandle kwam #ToastTuesday okanye #IceCreamSunday bubonakala bungenakwenzeka. Kodwa emva koko uyandomeleza.

Ngelixa ukutya kwepaleo kudume ngokuba kuthintelo, akukho mithetho isemthethweni kunye neendawo ezingwevu ezininzi, utshilo. "Unokutshintsha ngokulula ukuba ube kukutya ixesha elide. Isitshixo kukuqala ngokulandela 'imigaqo' njengesiseko, kodwa ukusuka apho, dlala ngokutya okufana neembotyi, ubisi, okanye iinkozo ezifana nerayisi ukubona ukuba ziyasebenza nawe nomzimba wakho. USchaaf uthi oku ukubiza ngokuba kukutya okulungisiweyo "paleo-ish".

Ngayo yonke loo nto engqondweni, ndenze le Paleo Breakfast yaseBuddha eLayishiwe, kwaye ndothuswa yindlela endoneliseka ngayo kwaye ndihluthi emva kokuba ndiyikhethile. Kwaye ngelixa, ewe, oku kuyi-paleo yobugcisa, eyona nto ibaluleke kakhulu kukuba isitya ngasinye sizaliswe ngesondlo esiqinileyo, kuquka i-carbohydrates enzima, iprotheni ephilileyo, imifuno eninzi, kunye namafutha anempilo-ngokuchanekileyo oko umzimba wakho wayala emva kokuzivocavoca okunzima, kusasa. emini, okanye ebusuku. (Izinto eziNxulumeneyo: iiRecipes zeBhola zeBuddha ezili-10 ezisempilweni)

Ngetoni yemifuno kwisitya esinye, kunye nomhlaba ojiyileyo, kunye nepistachios, iziqholo, kunye nemifuno, unokucinga ukuba esi sidlo sakusasa sinencasa kufuneka sigcinelwe impelaveki. Kodwa ngesidlo esincinci sokutya, unokuba nokulungiswa kokuphosa kunye ngaphambi kokusebenza phakathi evekini. (Imifuno ingathengwa precut ukonga ixesha. Gwema nje i-seasonings eyongeziweyo kunye neswekile efunyenwe kwezinye zeengxowa ze-veggie ezikhenkcezisiweyo. Funda ngakumbi malunga nendlela yokwenza ukutya okulungiselelwe kunye nokupheka lula ngemifuno enomkhenkce.) Ide yenza isidlo esikhulu-prep. isidlo sasemini oza kuhamba naso.

Ilayishiwe Paleo Breakfast Buddha Bowl

Ikhonza: 4

Izithako

• Ii-ounces ezili-12 zebhatata, diced
• 2 i-pepper ephakathi, inqunyulwe
• 1 zucchini ophakathi, usikiwe kwiingqekembe zemali ezi-1/4-intshi
• I-6 ithisipuni yeoli yeoli, ihlulwe
• 1 itispuni yomhlaba ipepile emnyama
• Iikomityi ezi-2 zetamatisi zetsheri, ezinesiqingatha
• I-1/4 ithisipuni yetyuwa ye-kosher
• I-1/2 i-anyanisi encinci ebomvu, inqunyulwe
• Ii-ounces ze-8 ze-portobello mushroom, ezinqunqiweyo
• Iigrafu ezi-2 zegalikhi, egayiweyo
• Iipuniwe ezi-2 ezityiweyo zamagqabi e-rosemary (okanye i-2 tsp.
• Ii-ounces ezili-12 zomhlaba oomileyo
• I-3/4 indebe egcadiweyo, i-pistachios enetyuwa, (efana ne-Wonderful Pistachios), igobolondo kwaye inqunyulwe kakuhle
• 1 ithisipuni ibomvu ebomvu
• 1/2 ithisipuni i-thyme eyomileyo
• Amaqanda ama-4 amakhulu
• Iikomityi eziyi-8 zomntwana isipinatshi
• Isosi eshushu evunyiweyo yePaleo, ukhetho

Imikhombandlela

1. Ukufudumala i-oven ukuseta i-425 ° FF. Hlanganisa iitapile, intsimbi yepepile kunye nezucchini, kunye neetipuni ezi-3 zeoli yeoli, i-1/2 ithisipuni yepepper emnyama, kunye netyuwa. Thela iphepha lokubhaka kwaye usasaze ngokulinganayo. Bhaka imizuzu engama-25.

2. Ngelixa ubhaka, xuba iitumato kunye 1 itispuni yeoli yeoli kunye nedash yetyuwa. Bekela ecaleni.

3. Kwi-skillet enkulu ngaphezulu kobushushu obuphakathi, yongeza itispuni ye-1 yeoyile kunye ne-anyanisi. Pheka, uxhokonxa imizuzu emi-2 ukuya kwemi-3 de baqale ukumdaka. Yongeza kuma-mushroom. Pheka imifuno enye imizuzu emi-2. Nje ukuba amakhowa aqale ukuthamba, yongeza igalikhi, irosemary, kunye ne-1/2 ithisipuni yepepile emnyama eseleyo.

4. Yongeza i-turkey yomhlaba kwi-skillet efanayo, kwaye upheke de ube bomvu, udibanise ngecephe lamanzi ukuba izithako ziqala ukunamathela ezantsi kwepani. Beka imixube ye-turkey yomhlaba kwisitya kwaye ubeke eceleni.

5. Ukubeka iliso kwi-oven, susa i-baking sheet xa iitapile kunye nemifuno imalunga nesiqingatha esiphekiweyo (malunga nemizuzu ye-12) kwaye ugalele iitumato kwi-sheet pan kwaye uvuselele. Beka umva ehovini eminye imizuzu eli-15 ukuya kweli-17.

6. Kwesi skillet sinye ubusisebenzisela umxube weTurkey, iastastos iipistachios ezinamaqebengwana abomvu kunye neethyme kubushushu obuphantsi kangangemizuzu emi-3 ukuya kwezi-4. Susa i-nut kunye neziqholo kwaye ubeke eceleni.

7. Yongeza itispuni yeoyile yomnquma kunye nesipinatshi kwiskillet uze usonge imizuzu emi-2. Susa kubushushu kunye nesipinatshi sesahlulo esisezantsi kwezitya ezi-4.

8. Susa imifuno eyosiweyo eziko. Inxalenye ngaphezulu kwesipinatshi kwisitya ngasinye. Yenza okufanayo ngomxube we-turkey womhlaba.

9. Pheka amaqanda ukuze uwathande uze uwabeke ngaphezulu. (Ukuba ukutya okuphekwayo okuphekiweyo okuphekiweyo okuphekiweyo kuya kuba yeyona nto ibambekayo.)

10. Okokugqibela, fafaza ngomxube wepistachio othosiweyo kunye nesosi yokuzikhethela yepaleo eshushu.

Izitya zingagcinwa kwifriji ukuya kuthi ga kwiintsuku ezi-5 ngesiciko esitshixwayo.

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Uphengululo lwe