Abaningi baseMelika babika ukuthi bakhetha ukudla okuphekwe ekhaya, kepha ukuthola isikhathi sokuthenga nokupheka kuvame ukuguqula izinhloso ezinhle ekufakeni izingcingo ze-pizza. Thola isibambiso ngamasu ambalwa okulula okwenza ukulungiselela ukudla okunempilo kunzima kakhulu. Lo mhlahlandlela wokudliwa kokudla kanye nokuqhwala kuhloswe ngezeluleko eziyisihlanu eziyisisekelo. Ngena ebhodini ngalezi zindlela ukusiza ukulondoloza isikhathi, imali kanye namakholori.
1 - Yenza uhlelo
Ukuhlela okuncane kungase kuhambe ngendlela ende. Hlala phansi imizuzu embalwa ngempelasonto bese ubala imephu yokudla ngesonto elizayo. Cabanga ngesimiso sakho bese ukhomba ukuthi yiziphi izinsuku onesikhathi sokupheka nokuthi yiziphi izinsuku ozozicindezela isikhathi. Ukuze uthole ukudla, ubusuku bulandele isihloko futhi qiniseka ukwenza okunye okusele kwebhokisi lezinsuku. Yenza ubusuku obunye imifino, enye inkukhu ebusuku, bese enye yezinhlanzi kanye ne-pizza noma i-pasta. Ubusuku obunzima kakhulu beviki kumele bube yi-prep ephansi noma akusikho isidlo sokudla-into ethile kumpheki ophuthumayo noma umpheki wokucindezela noma kusuka efrijini kuya kwi-microwave.
Slow Cooker Chicken Cacciatore
• ama-1.5 amakhilogremu angenalutho angenalutho
• ½ indebe ye-marinara
• ½ inkomishi yenkukhu yenkukhu
• ½ anyanisi obomvu, oqoshiwe
• I-clove 1 ye-clove, enoncibilikile
• I-pepper 1 enombala obomvu noma obomvu, isisekelo se-basil esicucile
• Amafulethi abomvu abomvu kanye ne-Parmesan ushizi wokukhonza
Yengeza izinkukhu zenkukhu, i-marinara, isishukela se-inkukhu, u-anyanisi, i-garlic, ne-bell pepper kumpheki ophuthumayo. Vala bese upheka ku-LOW amahora angu-8. Vumela ukupholisa imizuzu engu-10 nokunambitheka kokuklanywa; engeza usawoti owengeziwe uma kudingeka futhi phezulu nge-basil entsha. Khonza ngama-flakes obomvu ne-Parmesan ushizi, uma uthanda.
2 - isobho
Imifino ingaba yinto eyenza phambili, ukudla okuyiyodwa yokupheka usebenzisa zonke izinhlobo zezithako. U-Toby Amidor, u-dietitian obhalisiwe kanye nomlobi we- The Healthy Meal Prep Cookbook wenza ama-sits of soup amasonto amatasa futhi anqume ekudleni kokudla. "Phakathi nezinyanga zasebusika, ngithanda isobho sokufudumala. Ngaphezu kwalokho kuyisidlo esilula ukulungiselela i-batch kabili futhi iqede lonke isonto elimatasa. I-soups nayo iyindlela enhle yokusebenzisa lezo zitshalo zemifino eyengeziwe, njengemifino enamaqabunga enompheme kanye ne-squash, engasiza ekunciphiseni imfucuza yokudla. "Nasi esinye sezikhathi zikaToby zokulondoloza izindlela zokupheka:
Umsuka Wemifino Nesobho Sobhontshisi
- Ikhefu eliyisishiyagalombili lenkomishi lomntwana
- 1 isipuni samafutha omnqumo
- 1 anyanisi ophakathi, oqoshiwe
- 1 isanqante esiphakathi, oqoshiwe
- 1 isilimo esidliwayo esinamagatsha anamanzi, oqoshiwe
- I-parsnip ephakathi 1, eqoshiwe
- I-turnip ephakathi, eqoshiwe
- 1 (15-ounce) ingaba ne-low-sodium yezinyosi zezinso, igonywe futhi ihlanjululwe
- 6 izinkomishi low-sodium imifino umhluzi
- 1 isipuni sesipuni
- Amaqabunga amabili
- I-¼ isipuni esisha emnyama
Gcina amaqabunga esipinashi, uwagcobe, bese ufaka izinhlamvu. Sebenza ngamaqoqo uma kudingeka. Embizeni enkulu phezu kokushisa okuphakathi, ukushisa amafutha omnqumo kuze kube yilapho kukhanya khona. Engeza u-anyanisi, isanqante, isilimo esidliwayo esidliwayo esinamagatsha anamanzi, i-parsnip, ne-turnip, futhi ususe kuze kube yilapho u-anyanisi eguquguqukayo, cishe imizuzu engama-4. Engeza ubhontshisi, bese uvuselela ukuhlanganisa. Engeza umhluzi wemifino, i-mirin, namaqabunga e-bay, futhi uvuselele ukuhlanganisa. Ukwandisa ukushisa phezulu futhi ulethe uketshezi ngamathumba, bese unciphisa ukushisa kuya phansi, ukumboza ibhodlela, bese ubhala kuze kube yilapho ubhontshisi ithenda, cishe imizuzu engama-20. Susa bese ulahla amaqabunga e-bay. Faka izinhlamvu zamapinashi kanye nomsundu omnyama.
I-Recipe copyright ye-Toby Amidor, I-Healthy Meal Prep Cookbook: Ukudla okulula nokuhle okupheka, oku-pre, okubamba, nokuhamba, i-Rockridge Press, ngo-2017.
3 - Thola ukuhlonywa
Kunzima ukwenza iresiphi elula ngaphandle kwamathuluzi afanele. Faka imali eshibhile eshibhile njenge-cast iron skillet, i-pan enkulu, ne-ovini laseDutch elinesivalo ukuze ukwazi kahle ukudla kokupheka okulodwa. Gcoba amaqoqo amakhulu wezinto ezinjengezikhumba ezikhuniwe kanye nelayisi elibomvu kusengaphambili ukwenza isandulela sokudla ngaphambi kokudla.
Ama-Drumsticks we-Sheets Pan with Sweet Potatoes kanye ne-Broccoli
- Izinkukhu eziyisithupha zenkukhu
- Amazambane ama-3 aphakathi
- 1 isipuni samafutha omnqumo
- ½ ithisipuni usawoti oshelelayo
- I-¼ isipuni esisha emnyama
- 2 amathisipuni omisiwe amaqabunga e-thyme
- 2 izinkomishi broccoli florets
Hlangisa ubhavu ku-450-F. Yenza i-pan ishidi nge-aluminium foil kanye nesikhumba sephepha lesikhumba. Izindwangu zendawo endaweni eyodwa yepani leshidi kanye namazambane ngakolunye uhlangothi. Yenza yonke into ngamafutha omnqumo, usawoti, pepper kanye nokuxuba ukudla. Beka kuhhavini bese upheka imizuzu engu-25. Vula i-ovini bese wengeza i-broccoli phezulu kwamazambane; pheka imizuzu eyishumi eyengeziwe. Vumela ukupholisa imizuzu engu-10 ngaphambi kokukhonza.
4 - Yiba nomngani we-Freezer
Ukugcina ukudla efrijini kuvumela ukudla ngesikhathi sesaziso somzuzwana. Ukuze uthole imiphumela emihle, qinisekisa ukuthi i-efrijini yakho ishisa lokushisa (0 degrees F) futhi isebenzisa izikhwama zamahhala ezikhethiwe ngokukhethekile neziqukathi zokugcina ukudla okuvikelwe. Eminye yezinto ezinhle kakhulu ukufisa kufaka phakathi isinkwa esisikiwe, ama-casseroles ezinkuni eziphekwe noma i-Parmesan yenkukhu, ama-pures okudla kwezingane, ama-pancake okuphekwe, amasoso, ama-stews, ne-chili.
Okuthandayo 2-Bean Chili
- Isipuni 1 samafutha e-canola
- 1 isifuba se-turkey segundane noma enye yenkomo yenkomo eyomile
- Isipuni esingu-1 i-chili powder
- ½ ithisipuni isilimo esidliwayo esinamagatsha anamanzi usawoti
- 1 ithisipuni umhlabathi cumin
- ½ anyanisi obomvu ophakathi, oqoshiwe
- 1 i-red pepper bell, eqoshiwe
- 1 i-jalapeno pepper, eqoshwe kahle
- ½ indebe eqoshiwe eqoshiwe
- I-clove i-garlic, i-minced
- ½ ithisipuni usawoti oshelelayo
- 1 inkomishi inkukhu umhluzi noma amanzi
- 1 (28 oz) ingacindezela utamatisi
- 1 (15 oz) ingacubungula utamatisi
- I-1 (15 oz) ingabhontshisi abamnyama, ahlanjululwe futhi anqanyuliwe
- I-1 (15 oz) ingabhontshisi obomvu wezinso, ihlanjululwe iphindwe
- 1 inkomishi yezinhlamvu zommbila ezibandisiwe
Ukushisa amafutha embiza enkulu noma i-ovini yaseDutch phezu komlilo ophakathi. Engeza inyama bese upheka kuze kube nsundu. Engeza i-chili pepper, usawoti we-celery no-cumin. Bese wengeza anyanisi, pepper, isilimo esidliwayo esinamagatsha anamanzi kanye negalikhi; inkathi ngosawoti bese usuka imizuzu emihlanu. Hlanganisa umhluzi, utamatisi ochotshoziwe kanye utamatisi oqoshiwe futhi ulethe ukubilisa, bese unciphisa ukushisa kumbe. Hlanganisa ubhontshisi kanye nommbila, bese upheka ungatholakali imizuzu, uvuselela ngezikhathi ezithile.
5 - Gcina i-Pantry elandelwe kahle
Kulula kakhulu ukupheka ukudla okunempilo uma unezithako ezifanele esandleni. Gcina i-pantry yakho enezinhlamvu ezifana ne-pasta, utamatisi okheniwe, uju, i-oats eqoshiwe, i-tuna ekheniwe , nobhontshisi obunwe emathini. Gcina lokhu kudla okukhona futhi ukudla okunempilo kungemaminithi nje kuphela.
I-Tuna Salad ye-Pasta
I-1 (5 oz) ingabamba i-tuna enokukhanya emanzini, igwetshiwe
1 (5 oz) ingaba mhlophe i-albacore i-white emanzini, idliwe
½ indebe eqoshiwe eqoshiwe
I-apula encane encane, eqoshiwe
Umusi we ½ ilamula
¼ indebe imayonnaise
¼ isipuni usawoti kosher
Izinkomishi ezintathu eziphekwe okusanhlamvu okusanhlamvu, zihlile
Esikhathini esikhulu isitsha sihlanganisa i-tuna, isilimo esidliwayo esinamagatsha anamanzi, i-apula, ijusi lemon kanye nomama; inkathi ngosawoti bese uxuba kahle ukuhlanganisa. Hamba i-tuna elungiselelwe nge-pasta ephekwe.