Ukupheka namacebiso
Yini ochwepheshe bezokwakha abapheka ekhaya ngezingane zabo? Ngokuqinisekile, kunezithelo eziningi, ama-veggies, kanye nohlamvu oluphelele emakhishini abo, kodwa futhi uzothola ama-pasta izitsha nokuphatha kahle. Abanikazi bezidakamizwa ababhalisiwe bevela ezweni lonke babelana ngamasu, izincomo, kanye nezindlela zokupheka zokudla izingane.
Ithiphu ye-Pro: Ungatholi
Ama-dietitians abhalisiwe angahle abeke phambili ukudla okunempilo, kodwa lokho akusho ukuthi banesikhathi esiningi sokuthenga nokupheka ukudla okunomsoco.
Ukuze ivumelane nezidingo zabathengi abakhethiweyo kanye nezinhlelo zokungaxoleli, ukukhetha okunempilo kuzomele kufinyeleleke futhi kuyashesha. Ochwepheshe abaningi bathembele ekudwetsheni izinhlelo zokudla nokusebenzisa isitoreji esikhulu sokupheka nefriji ukuze kugcinwe izinketho ezinempilo nezondlo.
Kukhona into eyodwa bonke ochwepheshe bokudla abayakholelwa kakhulu lapho kuziwa ekudleni-wonke umuntu udla into efanayo. Akukhona ukupheka noma ukupheka okuncane okulandelwayo okwenziwe ngumntwana omhlophe. Izidakamizwa ziyazi ukuthi ukunikeza ukudla okukhethiweyo okugcobayo kubeka isitimela kubo. Ukuthatha umthamo onzima kulokhu "lokhu kungokwesidlo sakusihlwa, uthathe noma ushiye" ngaphambili kuzosiza izingane zikhule zibe abadlayo abanokuzijabulisa futhi abahle kakhulu.
Kukhona namathuba okuhlinzeka ngemali enempilo kubantwana ngesikhathi sokudla. Nazi ezinye izibonelo ze-stellar.
Ukupheka kwasekuseni
Ochwepheshe bavuma ukuthi kwasekuseni kuyadingeka! Isikhathi sasekuseni sekusasa singafaka ingcindezi, ngakho-ke khetha ukulula.
I-Fruity Baked Oatmeal
Iresiphi ngu-Adina Pearson, RD
Lesi sidlo kulula ukwenza phambili futhi ujabulele ekuseni.
- Izinkomishi ezingu-6 ezigoqiwe
- 1 inkomishi ishukela ensundu
- 2 amathisipuni isinamoni
- 1 ukuphuza ithisipuni kasawoti
- 2 izinkomishi ubisi
- Amaqanda amane
- I-1/2 indebe incibilikile ibhotela
- 2 isipuni vanilla kukhishwe
- 3/4 indebe cranberries omisiwe
- 1 inkomishi i-walnuts eqoshiwe
- Ukwanele kwezithelo zakho ozithandayo, oqoshiwe, ukumboza phansi epanini
Hlangisa i-oven ukuya ku-350F (175C). Esigodini esikhulu, hlanganisa ndawonye ama-oats, ushukela obusundu, isinamoni, nosawoti. Basha ebisi, amaqanda, ibhotela, ne-vanilla. Faka ama-cranberries omisiwe nama-walnuts. Spread izithelo / iqhwa / izithelo ekheniwe zibe 9 × 13 intshi yokupheka dish, okwanele ukumboza phansi. Vala izithelo nge-oat mix bese usakazeka ngokulinganayo. Bhaka kuhhavini eliphefumulelwe ngemaminithi angu-40.
Banana Oat Blender Muffin
Iresiphi ngu-Diana Rice, RD
Lezi yi-snack enkulu yabantwana nabantu abadala! Bakhulu kakhulu okusheshayo ukwenza futhi baqukethe ushukela oweneziwe, futhi bayindlela enhle yokusebenzisa ubhanana obusalayo.
- 3 amabhanana amakhulu
- 1 inkomishi eqoshiwe
- 2/3 indebe i-almond
- 2/3 ubisi lwekhefu lokuzikhethela (ngasebenzisa ubisi lwenkomo lonke)
- I-1/2 indebe engabonakali ama-coconut angenaswidi
- 1 iqanda elikhulu
- 1 ithisipuni isinamoni
- 1/2 isipuni ukupheka powder
- 1/4 ithisipuni usawoti
Hlangisa i-oven ku-400F. Gcoba ama-muffin noma ama-mini muffin amapanki, eceleni. Beka zonke izithako zibe i-blender esheshayo noma inqubo yokudla. Hlanganisa kuze nje kuhlanganiswe (kuhle ama-oats kanye nekakhukhunathi ukuthi bahlale bevutha kancane).
Thela i-batter ibe yi-muffin noma amaphoyinti amancane emifino. Bhaka imizuzu engama-20 (isikhathi sokubhaka sinye esifanayo namasayizi womabili we-pan). Ukudlulisa kubhaka ama-muffin kusuka emaphoyiseni ku-wire rack ngokushesha nje lapho epholile ngokwanele ukuphatha.
Isidlo sakusihlwa nesidlo sakusihlwa
I- Jill Castle yokudliwayo ebhalisiwe ikhuthaza ukunciphisa ukudla okuyisitayela somndeni ngempela.-wonke umuntu kufanele adle ukudla okufanayo. Usebenzisa izindlela ezihlukahlukene zokudala ukuzisebenzela noma isitayela somndeni nazo zonke ukudla ezibekwa phakathi nendawo futhi wonke umuntu uzisebenzisela, noma avuselelwe futhi akhonze isitayela seDinner Bar.
Nikeza lezi zokupheka ukuhamba.
I-Lentil Chickpea isaladi yemifino nge-Feta
Iresiphi nguJessica Fishman Levinson, MS, RDN, CDN
Ngokuba isaladi
- 1½ izindebe eziphekwe (njenge- Trader Joe's steamed, i-lenti-ready-to-eat lentils)
- 1 inkomishi igwetshiwe futhi ihlanjululwe akukho-usawoti-wengeziwe ama-chickpeas ekheniwe
- ½ inkomishi eqoshiwe i-pepper bell
- I-½ inkomishi idonsa ukhukhamba wasePheresiya noma wesiNgisi (ngigcina isikhumba, kodwa ngifake isikhumba uma ngabe ngifisa)
- ½ indebe feta ushizi
- ¼ inkomishi imbewu yegromegranate (ngaphansi kwesinye isithelo sokuzikhethela kwezinye izinkathi)
- I-Arugula noma imifino exutshwe (ngokuzithandela)
Ukugqoka
- 3 wezipuni juice juice
- 4 amathisipuni amafutha omnqumo
- 1½ amathisipuni lonke okusanhlamvu okusanhlamvu Dijon lwesinaphi
- 1½ amathisipuni i-maple isiraphu
- ¼ isipuni Usawoti ongoshukela
- Ipulazi elisha elisemhlabathini, ukunambitha
Esigodini esikhulu, hlanganisa i-lentils, i-chickpeas, i-pepper, ukhukhamba, i-feta, nembewu yamapomegranate. Esigodini esincane noma embizeni yamason, gcoba ndawonye ijusi lemon, amafutha omnqumo, lwesinaphi, isiraphu, usawoti, kanye nopelepele, ukunambitha. Thela ukugqoka phezu kwesaladi yemifino ye-chickpea bese uphonsa ukuhlanganisa. Khonza phezu kombhede we-arugula noma imifino exubekile uma uthanda.
10-Minute One-Pan Lemon Inkukhu
Iresiphi ngu Natalia Stasenko, MS, RD, LDN
- Ibele lezinkukhu eziyi-1 (izinhlamvu ezintathu ezincane noma ezimbili)
- usawoti, pepper ukunambitha
- 2 wezipuni ibhotela
- 2 ufulawa wezipuni
- 1 lemon, lisikiwe zibe nxazonke
Hlanganisa amabele enkukhu ube yizicucu ezimbili kuya ezine ubude obude. Beka kancane kancane ukuze bathole ukulingana okulinganayo kulo lonke ifayela. Isizini ngosawoti kanye nopelepele.
Fafaza izibopho ngefulawa ezinhlangothini zombili bese ugxuma ngokweqile. Hlanganisa ibhotela epanini. Fry amabele ezinkukhu aze afakwe kancane futhi aphekwe, cishe amaminithi amabili kuya kwangu-3 ngakunye.
Susa inkukhu epulatifeni bese umboza ngephepha. Hlanganisa tincetu lemon on the pan, ucindezela nge spatula kancane ukukhulula amaji. Yengeza inkukhu epanini, uhlanganise nama-lemons nokushisa imizuzu embalwa.
Amakhokheji we-Snack
Kulungile ukuthi izingane zidla phakathi kokudla, kodwa zigweme ukuzigcwalisa nge-junk. Kubuye kubalulekile ukwenza ukudla okukudala okufanelekile njengokudla okubanjwe ngesandla. uye wadala i-Carrot Cake Energy Bites yengane yakhe encane. "Kuphelele ukuba athathe izandla zakhe ezincane futhi ibhalansi elungile ne-fiber."
I-Carrot Cake Energy Bites
Iresiphi nguNazima Qureshi, MPH, RD, CPT
- 1 inkomishi izinsuku ezifakiwe
- 1/2 indebe eqoshiwe
- 1/2 inkomishi izaqathe, ezikhishwe kahle
- 1/4 inkomishi yenhlanzi
- 1/2 isipuni sepukisi spice (noma 1/2 tsp sinamoni + 1/8 tsp i-ginger powder + 1/8 tsp umhlabathi nutmeg)
- 1/2 isipuni se-vanilla (ngokuzithandela)
- I-1/4 indebe engakhiwe yikhokheni engahlanjululwanga (esetshenziselwa ukumboza ama-energy)
Ku-processor yokudla, engeza zonke izithako ngaphandle kwasosikakhukhuthi. Hlanganisa kuze izithako zihlanganiswe kahle kanye namafomu ebhola. Ukusebenzisa izandla ezinomdabu, dala amabhola angu-1 intshi bese ushesha ngokushesha ukhukhunathi olugqamile. (Qaphela: uma kunzima ukusebenzisana nomxube, isiqandisini imizuzu engu-15-20).
I-refrigerate energy ihlaba okungenani ihora elilodwa ngaphambi kokukhonza. Gcina esiqandisini kuze kube ngesonto ku-container engangeni.
Ukuphatha Okumnandi
Ngisho noma ochwepheshe bezokudla banomuthi omuhle. Bayaqaphela ukuthi ushukela awudingi ukuphelelwa imingcele ngokuphelele futhi ugcizelele ibhalansi emidlalweni yabo yomndeni. U-Amanda Bratton, u-RD, uthi, uvame ukupakisha amantombazane akhe kwasemini kanye nama-pistachios adle, ushizi, ama-apula, no-1 noma ama-kiss amabili ka-Hershey. Uzama ukunciphisa ukudla okungenamsoco kodwa ujabulele i-ayisikhili ngezinsuku ezimbalwa ngesonto. USara Pflugradt, i-RDN, ugcizelela ukuthi kubalulekile ukufundisa ukulinganisela kusenesikhathi futhi uvumele izingane ziwazise konke ukudla ngokuzivumela ukuba zidle ukudla okuthandayo (mhlawumbe kungenjalo okunempilo) njalo kanye ngesikhathi esisodwa.
Ukubanjwa Kwe-Yogurt Yamafutha Okumnandi
Iresiphi ngu-Emily Kyle, MS, RDN
- 1 ibhanana elivuthiwe kakhulu
- 5 ama-strawberries
- 1 inkomishi ye-yogurt yogurt yogesi
- Ubisi lwamakhokhamathi angu-¼
- 2 wezipuni ehlanzekile maple isiraphu
- 1 ithisipuni i-vanilla isuswa
- Izindwangu zokuzithandela: 1 isipuni 1 I- goji amajikijolo , ithisipuni eli-1 le-cocao nibs, ½ ithisipuni
Ku-blender, hlanganisa ndawonye zonke izithako. Thela isikhunta sokubhaka. Okuphezulu nge-toppings oyifunayo. Hlela okungenani ihora eli-1.
I-Butter Peanut Butter Healthy "Ice Cream"
Iresiphi nguSarah Hilgert Pflugradt, i-RDN
- 4 ubhanana obuphakathi
- Izipuni ezi-2 ezingenayo i-cocoa powder
- ¼ indebe ye-peanut
- I-Toppings engakhethwa: Amanqamu echotshoziwe, i-Carob Chips, i-Mini Chocolate Chips
I-peel ubhanana futhi uthathe iziqu. Beka endishini bese ubhalela kuze kube nzima (amahora ambalwa kuze kube sebusuku)
Beka ubhanana obuqandisiwe ku-processor yokudla nge-cocoa powder nokuhlanganiswa. Hlanganisa izinhlangothi ukuze ufake yonke ibhanana. Hlanganisa kuze kube sekuhlanganyeleni bese ufaka ibhotela le-peanut. Hlanganisa futhi kuze kube yilapho kuhlangene. Ingxenye kuya ezitsheni ezine futhi phezulu nge toppings ozikhethela.