Izithelo zasehlobo zihle kakhulu: nobungane, obuhle, obuhle nesabelomali! Uma umkhiqizo usekhathini, abathengi bavame ukuthengisa amanani ukuthengisa ubuningi bezinto ezihamba phambili ngaphambi kokuhamba kabi. Ngaphezu kwalokho, zinezinhlobonhlobo-zidle zihlaza noma zishaye isiphuzo esimnandi, esinempilo. Nazi izithelo ezinhlanu zasehlobo, kanye nezokupheka ezivuthiwe zokwenza!
I-Berry Chia Breakfast Breakfast
I-recipe yonke: ama-khalori angu-290, ama-10.5g amafutha (1g ahlale amanoni), i-111mg ye-sodium, i-37.5g carbs, i-fibre engu-14.5g, ushukela we-12g, amaprotheni angu-14.5g
Ama-Strawberry ama-superheroes ehlobo. Ikomishi lonke linama-calories angu-46 kuphela futhi ligcwele i-vitamin C, i-fiber, i-potassium, ne-antioxidants! Ngisho nembewu ikuhle kuwe-igcwele omega-3 fatty acids. Hlanganisa futhi uwafake ku-parfait yummy, noma uzikhiphe ngaphandle, nezinto ezigcwele ukugcwaliswa. Enye yezindlela engizithandayo zokujabulela i-strawberries kulesi sinambitheka se-Berry Chia Breakfast Bowl.
1. Esikhathini esiphakathi noma embizeni, hlanganisa i-1/2 inkomishi yobisi i-vanilla i-almond, engama-2 wezipuni odala, ama-2 wezipuni we-chia, izipuni ezimbili ze-vanilla amaprotheni nama-khalori angama-100 ngokukhonza (njengohlobo lwe-quest) Amaphakethe amabili emvelo angenawo-calorie sweetener (afana neTruvia), 1/2 ithisipuni i-vanilla extract, kanye ne-1/4 isipuni isinamoni. Hlanganisa kuze kube yinto efanayo.
2. Ukumboza namafriji okungenani amahora angu-8, noma kuze kube yilapho i-oats ithambile, i-chia yande, futhi iningi lamanzi liye lafakwa.
3. Gqugquzela kahle. Okuphezulu nge-3/4 indebe ye-strawberry kanye ne-1/3 indebe ye-blueberries.
I-Watermelon Margaritas
1/2 yeresiphi (cishe u-16 oz.): Ama-kilojoule angu-138,
Uyazi ukuthi le mekoni ye-mega iphezulu kumavithamini A no-C, futhi indebe idonsa futhi ibhalela kuma-calories angama-46. Iqukethe i-amino acid citruline, engasiza ngokugeleza kwegazi. Kulungile-i-watermelon inezinhlobo zombili nezitayela!
Snack ku-solo wedube noma i-cube uphinde ugcobe ngeviniga ye-balsamic nge-twist efana ne-classic treatments. Kubuye kube nomnikelo omuhle ku -BBQ ehlobo ! Futhi kuyamangalisa ukuthi akuyona into emangalisayo kwi-cocktails.
1. Ku-blender, hlanganisa izinkomishi eziyi-1/2 ze-velon (cubs or seeded), i-tequila ama-3 ama-ounces, i-1 teaspuni i-lime juice, amaphakethe angu-3 ayikho ikhalori (sweet like truvia), ne-2 izindebe ezichotshoziwe ze-ice (10 kuya ku-16) ice cubes).
2. Faka kuze kube lula. Thela, phumula, futhi ujabulele!
I-Foil-Pack Peach Cobbler
I-1/2 yeresiphi (cishe 1 indebe): 173 amakholori, ama-4.5g amafutha aphelele (ama-2g ahlala amanoni), i-sodium 103mg, i-carb 32g, i-fibre ye-4.5g, ishukela ayi-16.5g, amaprotheni ayi-3.5g
Isikhathi sasehlobo siphundu! Lezi zithelo ezinomsoco zifaka isikhwama sokudla okunomsoco: i-vitamin C, amaminerali, kanye ne-fiber. Futhi ama-peaches akukhona nje ukugcoba. I-grill peach halves for sweetness seared, noma sebenzisa i-peaches eqoshiwe ukuphambanisa i-guacamole yakho! Ungakhohlwa i-dessert. Awukwazi ukungahambi kahle nge-peach cobbler! Yisinye sezidlo eziningi ongazenza kumaphakethe we-foil.
1. Preheat oven kuya 350F. Beka ucezu olukhulu lwezindleko eziphoqelekile kwi-baking sheet bese uphefa nge-spray spray.
2. Hlanganisa amakhekhe amathayi angu-1 intshi, okwezingu-2 1/2 zezinkomishi.
3. Esikhathini esiphakathi nesikhulu, ufafaza amaphisileji nge 1 isipuni arrowroot powder (noma cornstarch), 1/8 isipuni isinamoni, kanye 1/2 iphakethe yemvelo non-ikhalori sweetener (like Truvia). Faka kuze kube yilapho ihlanganiswe ngokulinganayo.
4. Esikhathini esiphakathi, hlanganisa i-1/4 indebe ye-oats endala, ufulawa o-1 ufulawa ogcwele ukolweni, isipuni 1 esithwetshiwe, i-1/8 isipuni isinamoni, iphakethe le-1/2 le-sweet-calorie sweetener, kanye nedash usawoti.
5. Hlanganisa ingxube ye-peach enkabeni ye-foil. I-toply phezulu nge-oat mix.
6. Phezulu nezinye iziqephu ezinkulu. Gcina zonke izingxenye ezine zezingcezu zombili eziwucwecwe, uhlanganise iphakethe elivalwe kahle.
7. Bhaka imizuzu engama-20, noma kuze kube yilapho kuqhathaniswa nokugqithisa kancane futhi ama-peaches athambekele.
8. Ukusika ipakethi ukuze ukhulule umusi ngaphambi kokuvula ngokuphelele.
I-Pico de Gallo yaseTropical
1 / 8th iresiphi (cishe i-1/4 indebe): ama-khalori angu-25, ama-0g amafutha (0g ahlala amanoni), ama-sodium angu-108mg, ama-5.5g, i-1g fiber, isishukela esingu-2g, i-1g amaprotheni
Le nkulunkulukazi wethisayo unayo yonke into: Icebile kumaminerali futhi amavithamini aphezulu A noC. Mango uneza ukukhahlela ngamanzi kunoma yisiphi isobho se-smoothie noma sasekuseni. Futhi wazi ukuthi le superstar enhle isebenza ekuphekeni okunamnandi futhi? Sebenzisa ukuze uphakamise umdlalo wakho wesaladi , noma wenze umdanso wakho womdaka ngokuwufaka ku-chunky salsa!
1. Enkomeni enkulu ephakathi, ehlanganisa umango we-1/2 indebe, i-1/2 indebe emnyama ekheniwe (ehlanjululwe futhi ehlanjululwe), 1/3 indebe ehlwanyelwe futhi eqoshiwe, 1/4 indebe eqoshiwe anyanisi obomvu, 1 / 4 indebe elibomvu eliqoshiwe elibomvu, ikhasi elilodwa lezipuni kanye ne-pepper jalapeño eqoshiwe, isipuni 1 esiqoshiwe cilantro, 2 amathisipuni i-lime juice, 1/4 ithisipuni usawoti, 1/8 isipuni omnyama pepper, kanye 1/8 isipuni emhlabathini cumin.
2. Hlanganisa kuze kube yunifomu. Seal kanye nefriji kuze kube manje!
I-Cherry Pie ku-Mug
I-recipe yonke: ama-calories angama-206, ama-0.5g amafutha (0g ahlala amanoni), i-sodium engu-180mg, i-48g carbs, i-5g fiber, ishukela lama-33.5g, i-protein 1.5g
I-cherries iyin candy yemvelo, eneshukela elincane kakhulu kunezingqimba ze-chocolate! Zithwele i-fiber, antioxidants, ne-potassium. Ukuwafaka ungaba ubuhlungu, kodwa ngithembisa, kuwufanele. (Ungahlala uthatha umzila olula futhi uthenge ama cherry amaqhwa amisiwe!)
Yengeze ku-oats obusuku bonke noma isitsha se-oatmeal esakhulayo se-black forest twist. Noma uziphathise u-pie cherry ongenacala.
Phonsa umgudu omkhulu we-microwave-ephephile nge-spray spray. Engeza izindebe ezingu-1/2 zithatha ama cherry omnyama amnyama kumug.
2. Faka 2 amathisipuni ama-cornstarch, 1 isipuni 1 ushukela omhlophe oqoshiwe, 1/4 isipuni sinamoni, kanye nedash of usawoti. Faka isikhumba sokugqoka.
3. I-microwave imizuzu engama-4, noma ize ikhule.
4. Vumela ukupholisa kancane, imizuzu engaba ngu-10.
5. Fafaza nge-1 fat crushed fat-fat graham cracker (1/4 ishidi), futhi phezulu ngezipuni ezimbili ze-Fat Free Reddi-wip (noma ukukhanya okwenziwe ukukhanya kwezemvelo).
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!