Zama lezi kanye nokupheka okungaphezulu kwezingu-3 zokudala
Ukuwa sekugcineni lapha! Amaqabunga ayashintsha, kanti isimo sezulu siqala ukwehla kwayo kancane ekushiseni okupholile. Isikhathi sokukhipha ama-sweaters, amabhuzu, kanye nemikhiqizo yonyaka. Nazi izindlela zokupheka ezinempilo ezinezithelo kanye nemigodi.
1 - Izikhumba Zezambatho Zamazambane E-Toasty Marshmallow
Kungani ulinde i-Thanksgiving? Yenza amazambane amazambane aphephe ama-marshmallow manje! Hamba ezinye zezinsila ezinamathele ukuze wenze indawo ye-marshmallows encane.
1/10 iresiphi (isikhumba 1): ama-calories angu-74,
1. Hlanganisa ihhavini kuma-degree angu-425. Sula ishidi lokubhaka nge-spray spray.
2. Pierce amazambane ama-8-ounce ama-orange (isifenqo ngokuma) ngefoloki izikhathi eziningana. On plate plate ephephile, microwave imizuzu engu-15, kuze kube amazambane athambile.
3. Uma usupholile ngokwanele ukuphatha, qhafaza amazambane ngamunye ngesigamu ngobude. Qaphela ngokucophelela ama-insides, ushiye cishe i-1/4 intshi. Lahla i-pulp yamazambane (noma ugcine enye ukusetshenziswa).
4. Beka amagobolondo angenalutho ebhodini lokubhaka. Fafaza isipuni 1 isipuni, 1/2 ithisipuni nutmeg, kanye 1/4 ithisipuni usawoti.
5. Bhaka kuze kube yilapho emaphethelweni eqala ukuqhuma, cishe imizuzu engu-10.
6. I-Top kanye nama-2 wezipuni ushukela obomvu (awunamathengi) kanye nezinkomishi ezingu-1/4 ze-marshmallows encane.
7. Bhaka kuze kube yi-marshmallows ekhukhumezayo futhi elula, emaminithi amathathu kuya kwangu-4.
2 - Apple Ukukhubekisa Mug
I-Apple pie, i-apula yokukhetha, i-apple cider-autumn yinkathi ye-apula nxazonke. Uma unesifiso se-dessert eshisayo yama-apple, akudingeki ukuba ube isigqila esitofu, upheke amahora. Yenza le apula eyodwa-serve app! Engeza i-ayisikhilimu ekhanyayo noma i-dollop yokukhanyisa kwemvelo ekhishwe ngamapulangwe ukuze uthole ukwelapha ngempela.
I-recipe yonke: ama-khalori angu-174, ama-2.5g we-fat (0.5g amanoni), i-sodium engu-187mg, i-37g carbs, i-4g fiber, ishukela engu-23g, i-protein engu-2g
Phonsa umgudu omkhulu we-microwave-ephephile nge-spray spray. Engeza izinkomishi eziyi-1/2 ezihlanjululwe futhi eziqoshiwe zika-Granny Smith (cishe ama-apula aphakathi amabili), ushukela we-1 onshukela onsundu (ongekho phama), 1/4 isipuni isipuni se-vanilla, i-1/8 isipuni sinamoni, kanye ne-dash of nutmeg. Faka isikhumba sokugqoka.
2. I-Microwave imizuzu emibili.
3. Esikhathini esincane, hlanganisa izipuni ezimbili ze-oats ezindala, ama-1 1/2 amathisipuni ufulawa ogcwele ukolweni, i-1 ithisipuni yokukhanya ibhotela noma i-buttery elula, isaspuni 1 ushukela onsundu (ongekho phama), 1/8 isipuni sesinamoni, kanye nedash of salt. Mash bese ugxumela kuze kube yilapho ixutshwe kahle futhi igcwele.
4. I-apple ephezulu ne-oats ingxube. I-microwave kuze kube yilapho i-apula iyancipha futhi i-topping iqinile, cishe imizuzwana engu-30.
Ibhonasi: Ama-apula ungenye yezithelo eziphezulu zokulahlekelwa isisindo !
3 - AmaPumpkin ahlanzekile ama-Muffins
Ithanga yinkanyezi yenkathi. Lezi zinhlayiya ze-pumpkin zenziwe nge-PAL, kodwa esikhundleni sokuqhaqhazela emgodini omkhulu we-orange, vele uthathe i-can yezinto ezihlanzekile. Bese uvumele ukuthi iphunga elimnandi, elimnandi likhishwe ekhishini lakho.
I-recipe ye-1/12 (i-muffin engu-1): ama-calories angu-106, ama-2g amafutha (amafutha angu-0.5g), i-233mg ye-sodium, i-23g carbs, i-3g fiber, isishukela esingu-1g, i-protein ye-4g
1. Hlanganisa i-ovri kuya kuma-350 degrees. Sula i-pan-cup ye-12 ye-muffin nge-spray spray.
2. Faka esitsheni esikhulu, uhlanganise u-1 1/2 izinkomishi ufulawa ogcwele ukolweni, ufulawa we-1/2 indebe yonke ufulawa, amathisipuni amabili okupheka, i-1 1/2 ithisipuni i-spice pie spice, ama-1 1/2 amathisipuni isinamoni, 1 / 2 amathisipuni abika i-soda, ne 1/4 isipuni sikasawoti.
3. Esikhathini esiphakathi nesikhulu, hlanganisa ithanga elilodwa elihlanzekile elimathiniwe, indebe ye-1/2 (cishe ama-4 amakhulu) amaqanda abamhlophe noma amaqanda angenawo amafutha angenamafutha, 1/3 indebe i-Truvia i-spoonable non-calorie sweetener (noma enye i-brandener yemvelo lokho cishe kabili njengokumnandi njengokweshukela), 1/4 indebe eboshiwe ibhotela noma ukusabalala kwesibhakabhaka esilula, 1/4 indebe engabonisi i-vanilla almond amakhemikhali angenasiphuzo, kanye namathisipuni amabili ashicilelwe i-vanilla. Whisk kuze kube yunifomu.
4. Dlulisa okuqukethwe esitsheni esikhulu-esikhulu esitsheni esikhulu bese ugxilisa kuze kube yilapho uxubene. I-batter izoba yinde.
5. Ngenisa kahle i-batter emgqeni we-muffin bese ubhebheza izimpande.
6. Bhaka kuze kube yilapho i-toothpick efakwe phakathi kwe-muffin iphuma ehlanzekile, imizuzu engu-16 kuya kwangu-18.
Ayikwazi ukuthola ithanga elanele? Nazi izindlela ezinempilo ezingalindelekile zokusebenzisa ithanga elenziwe ekheniwe.
4 - Ihora elivuthiwe i-Veggie Power Hour
Mmmm, u-squash butternut ... Akuyona nje isobho! Ephansi ema-carbs e-starchy futhi ephezulu esimnandi, kuyintandokazi yokuwa ngenxa yesizathu esihle. Cube it futhi uyigcobe kanye nezinye izimpande veggie superstars: izaqathe, parsnips, kanye beet.
1 / 4th iresiphi (cishe 1 indebe): ama-kilojoule angu-128, amafutha ayi-3.5g (amafutha angu-0.5g), i-sodium engu-144mg, i-23.5g carbs, i-6g fiber, ishukela le-8.5g, i-protein engu-2g
1. Hlanganisa i-oven ukuya kuma-degree angu-400. Sula ishidi lokubhaka (noma 2) nge-spray spray.
2. Faka ikhasi bese usika izinkomishi ezimbili ze-squash butternut, ne-1 inkomishi ebiza i-carrots ngayinye, ama-parsnip, nama-beet.
3. Faka ama-veggies esitsheni esikhulu. Gcoba nge-1 isipuni samafutha omnqumo osencane, bese ufafaza i-1/8 isipuni ngayinye usawoti kanye nosawoti omnyama. Gwema ngomusa ukuba ugqoke.
4. Njalo usakaze ingxube kwi-baking sheet (s). Bhaka imizuzu engu-15.
5. Flip veggies. Bhaka kuze kube yilapho ithambile futhi ibontshiwe, imizuzu engaba ngu-18 ukuya kwangu-20.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!