Ingabe udla izithelo ezanele? I-USDA incoma ukuthi iningi labantu abadala thola ama-servings amabili kuya kwangu-4 (cishe izinkomishi ezimbili) ngosuku, kodwa iningi lethu lincane! Mina ngithanda izithelo futhi ngiyidla njalo, kodwa akuwona wonke umuntu ofinyelela i-apula uma efuna isiphuzo. Nazi izindlela ezinhlanu ezinempilo zokwenza izithelo zibe mnandi kakhulu.
1. Faka i-Chocolate emnyama
Uma usacabanga ukuthi ushokoledi kungukudla okungekho-cha, sekuyisikhathi sokuvuka ukusheshisa.
Ushokoledi omnyama ugcwele izinzuzo zezempilo (ngokulinganisela, yebo). Yenza kabili inzuzo yakho yokudla okunomsoco ngokuyihlanganisa ngezithelo ezintsha. Hlanganisa ezinye izithelo ze-tshokoledi ezinomsoco (okuyi-chocolate emnyama), bese uzifaka phezu kwazo zonke izinhlobo zezithelo: amajikijolo amasha, ama-ananas, ama-apple tincetu, uwaqamba ngokuthi! Ungaphinda uphakamise umdlalo wakho futhi wenze ama-crunchettes ama-raspberry, ama-choco-berry aqoqe i-yogurt parfait, noma i-chocolate-banana nachos .
2. Yenza I-S'mores
I-enmores yesi-Classic ayiphundu ngokungenakuqhathaniswa. (Ubani ongawuthandi ushokoledi ocibilikile, ama-marshmallows we-gooey, nama-crackers ama-crunchy-graham?) Kodwa ngithole indlela yokulahla ama-calories nama-fat count kanye nesici sezempilo. Ngisebenzisa ama-apple tincetu esikhundleni sama-crackers we-graham, futhi umphumela uyimangalisa-engqondweni! I-apula ihlanganisa kancane ijusiya esebenza kahle namanye ama-flavour.
I-Apple-Faced Apple S'mores
Iresiphi yonke: ama-khalori angu-126, i-3g inani lamafutha (ama-2g ahlala amanoni), i-sodium engu-30mg, i-26g carbs, i-fibre 2.5g, ishukela le-18.5g, i-protein engu-1g
1. Enkomishini encane kakhulu e-microwave-ephephile, ama-microwave 2 amathisipuni ama-sweet-sweet-chocolate chips ama-50 ngamandla wamaphesenti angu-25. Faka kuze kube sebushelelezi futhi ufanane.
2. Sakaza i-tshokolethi kunamaqabunga ama-apula ama-Gala noma ama-apula angu-1/2-intshi. I-Top with 2 tablespoons mini marshmallows.
3. Ukusebenzisa i-torch ekhishini, ukushisa kwama-marshmallows kuze kube yilapho kuncibilikiswa futhi kugwetshiwe, imizuzwana emihlanu kuya kweyishumi.
(Ngokunye, i-microwave cishe imizuzwana engu-20.)
4. Ukuchoboza ngokuphelele i-fat graham cracker eyodwa bese uyifafaza ngamapulangwe e-apula. Vumela ingane yakho yangaphakathi iphumelele!
3. Ukuyikhulula
Uma ungakaze udle izithelo zakho efomini elifriziwe, ulahlekile. Ucezu ngalunye lufana nokulunywa kwe-bar yonke izithelo zemvelo!
Thatha isikhwama samajikijolo amaqanda noma ama-mango chunks esitolo bese uwafaka ngqo emlonyeni wakho. Vele uhlole izithako ukuqinisekisa ukuthi akukho ushukela oye wanezelwa. Futhi nginike iresiphi yami ye- Fro-Yo Grapesicles zama!
Enye indlela elula yokujabulela izithelo ezifriziwe i-smoothie enempilo-kodwa akuzona zonke izithelo ze-smoothies ezinempilo. Ukuze ugcine ama-calories akho, hlola up i-smoothies ye-DIY .
4. I-Perk Up Salads
Cabanga ngaphezu kwamagaggeni uma uphonsa ndawonye isaladi! Izithelo zingaba ukwengeza okumnandi futhi okumnandi. Faka isaladi yakho phezulu ngamajikijolo ukuze uthole ukunambitheka okukhulu, noma usike ama-apula ngamanye amaqanda. (Ama-apula ungenye yezindlela engizikhonzile ze-crouton !) Izithelo zingase zengeze i-zazzle kumasaladi wesitayela. Yenza isaladi enempilo enenkukhu nge-mayo elula kanye namagilebhisi amancane. Kukhona okungaphezu kweyodwa kungenzeka, ngakho-ke nizame konke.
5. Thola i-Grillin '
Izithelo zingahle zizwakale kangcono uma uzigcoba. Nansi iresiphi ukukusiza ukuthi uphakamise umdlalo wakho we-BBQ kuleli hlobo.
Izithelo ezivuthiwe ezivuthiwe Kebabs & Dip
I-recipe ye-1/4 (i-1 kebab ene-3 tbsp dip): ama-kilojoule angu-135, ama-0.5g we-fat (0g ahlala amanoni), i-sodium eyi-17mg, i-30.5g carbs, i-3g fiber, ishukela engu-23g, i-protein 4.5g
1. Uma usebenzisa ama-skewers enziwe ngamapulangwe, gcoba emanzini imizuzu engama-20 ukuvimbela ukushisa. (Uzodinga ama-skewers angu-4.)
2. Hlanganisa izithako ezilandelayo ukuze uqube: ama-ounces angu-6 angenalutho e-yogurt yamaGreki, isipuni esisodwa se-sugar granulated white, 1/8 isipuni sinamoni, kanye ne-1/8 isipuni se-vanilla. Hlanganisa kuze kuhlanganiswe ngokuphelele futhi kube bushelelezi. Isifriji kuze kube manje ukulungele ukukhonza.
3. Sika izithelo ezilandelayo zibe yizinhlamvu ezingu-1 intshi; uzodinga indebe ngayinye: i-ananas, i-mango, i-peach / i-nectarine, ne-banana.
Zithinte emagqumeni amane, ubeke iziqephu ndawonye. Fafaza nge 1/4 isipuni isinamoni.
4. Faka i-grill (noma i-pan ye-grill) efotshiwe nge-non-shock spray kuya ekushiseni okuphakathi. Engeza i-skewers, ikhava, bese upheka cishe imizuzu engama-3 ngakwesinye, kuze kube yilapho izithelo zishaywa futhi zithandwa. Uma usebenzisa i-pan ye-grill, sebenzisa ama-batches, ususe i-pan kusuka ekushiseni phakathi kwamaqoqo ukuze uphinde uchithe.
5. Khonza nge-dip and ujabule ama-flavour amahle ehlobo!
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!