Zakudya 10 Zobiriwira Zokoma za Tsiku la St. Patrick

Zamkati

• Pie Yogurt Yofunika Kwambiri
• Kale Apple Chinanazi Chia Seeds Madzi
• Mbewu Chokoleti Oatmeal
• Garlicky Kale Saladi
• Zakudya Zukini
• Mazira Obiriwira
• Msuzi Wobiriwira Wobiriwira
• Tsabola Wobiriwira Wotchedwa Quinoa
• Nkhuku Yobiriwira ya Chile
• Onaninso za

Kaya mumavala zobiriwira zobiriwira kapena mumenya kabowo kamene mumathirira madzi pang'ono, palibe chofanana ndi kulira mu Tsiku la St. Patrick ndi chisangalalo. Chaka chino, sangalalani pophika zakudya zodyedwa zomwe zonse SHAPE (ndi leprechaun) -zovomerezeka! Tinatenga mbale 10 zobiriwira zobiriwira, zakumwa, ndi zokometsera zomwe zimapatsa kukoma kokoma popanda kulongedza ma calories owonjezera.

Pie Yogurt Yofunika Kwambiri

Makilogalamu 160, magalamu 16 shuga, magalamu 4 mafuta, magalamu 26 chakudya, magalamu 5 mapuloteni

Simusowa mwayi waku Ireland mukamakwapula chitumbuwa cha kirimu chotsikacho. Chifukwa cha tchizi chopanda mafuta ndi yogurt yopepuka, mchere wosaphikawu sungakupatseni chakudya chambiri tsiku lililonse.

Zosakaniza:

2 tbsp. madzi ozizira

1 tbsp. madzi a mandimu atsopano

1 1/2 tsp. gelatin yosasangalatsa

4 oz. tchizi wopanda mafuta, wofewa

Zotengera za 3 (6 oz. Iliyonse) Yoplait Light Thick & Creamy kiyi wa mandimu yogurt

1/2 c. chisanu (thawed) kukwapulidwa kwamafuta ochepa

2 tsp. grated laimu peel

1 mafuta ochepa a graham cracker crumb crust (6 oz.)

Mayendedwe:

Mu supu 1-quart, sakanizani madzi ndi madzi a mandimu. Kuwaza gelatin pa madzi a mandimu osakaniza; tiyeni tiime miniti 1. Kutenthetsa ndi moto wochepa, oyambitsa nthawi zonse, mpaka gelatin itasungunuka. Kuzizira pang'ono, pafupifupi mphindi ziwiri. Mu mbale yaing'ono, ikani kirimu tchizi ndi chosakanizira chamagetsi pa sing'anga liwiro mpaka yosalala. Onjezerani yogurt ndi mandimu osakaniza; kumenya pa liwiro lotsika mpaka mutaphatikizana bwino. Pindani mu topping topping ndi laimu peel. Thirani kutumphuka. Refrigerate mpaka itakhazikika, pafupifupi maola awiri.

Amapanga magawo 8.

Chinsinsi choperekedwa ndi Betty Crocker

Kale Apple Chinanazi Chia Seeds Madzi

Jamba Juice

Makilogalamu 190, magalamu 32 shuga, magalamu awiri mafuta, magalamu 43 chakudya, magalamu atatu mapuloteni (pa chakumwa 12-oz)

Ichi ndi chisankho chanzeru chifukwa kuphatikizaku kumakupatsani mavitamini, fiber, ndi mapuloteni a zomera. Kale, chakudya chapamwamba kwambiri, chimakhala chodzaza ndi mavitamini A ndi C, pomwe mbewu za chia zimapatsa 3g wa fiber ndi mafuta athanzi. Shuga amachokera ku zipatso zatsopano ndipo amapereka mphamvu mwamsanga kuphatikizapo zakudya, pamene mapuloteni a 3g ndi 4g fiber amakuthandizani kuti mukhale okhuta kwa maola angapo. Wopanda Gluten komanso wopanda mkaka kuti muyambe, mungadabwe ndi kuchuluka kwa zakudya zopatsa thanzi zomwe mungapeze!

Chilombo Veggie Burger

160 zopatsa mphamvu, 16 magalamu shuga, 4 magalamu mafuta, 26 magalamu chakudya, 5 magalamu mapuloteni

Ma burger a Veggie nthawi zambiri amatenga rap yoipa, koma njira yabwino iyi idzasintha malingaliro anu. Zopangidwa ndi nandolo za nkhuku, zophika, komanso zokometsera zokwanira, izi zimadzaza ndizokometsera komanso zabwino kwa inu.

Zosakaniza:

1 15oz. nandolo za Progresso chick (garbanzo nyemba), zotsekedwa, kutsukidwa

Dzira 1

1 clove adyo, wodulidwa bwino

1 tsp. kusuta paprika

1/2 tsp. nthaka coriander

1/2 tsp. chitowe pansi

1/2 tsp. wochuluka (kosher kapena nyanja) mchere

1 c. akanadulidwa mwatsopano sipinachi

1/2 c. karoti wonyezimira

2 tbsp. cilantro watsopano akanadulidwa

3/4 c. Nyenyeswa za mkate wa Progresso panko

2 tbsp. mafuta a canola

Zokometsera, monga momwe mungafunire (magawo a avocado, masamba a cilantro, magawo a nkhaka, magawo a phwetekere, tsabola wokoma, masamba a letesi)

Msuzi, monga momwe mungafunire (msuzi wa mpiru, Sriracha, ketchup, vinaigrette wa zipatso)

Mayendedwe:

Mu mbale yopangira chakudya, ikani nandolo, dzira, adyo, paprika wosuta, coriander, chitowe, ndi mchere. Chophimba; sinthani ndi ma pulse oyenda-ndi-off pafupifupi masekondi 45 kapena mpaka pafupifupi yosalala. Sakanizani kusakaniza kwa nyemba, sipinachi, karoti, ndi cilantro mpaka mutagwirizanitsa. Onetsetsani zinyenyeswazi za mkate. Sakanizani mawonekedwe a 4 patties, pafupifupi 3 1/2 mkati mwake ndi 1/2 mkati. Wandiweyani. Mu 10-mkati. nonstick skillet, kutentha 2 tbsp. mafuta a canola pa sing'anga kutentha mpaka kutentha. Kuphika patties mu mafuta 8 mpaka 10 mphindi, kutembenukira kamodzi, mpaka bulauni ndi crispy. Kutumikira ma burgers a veggie odzaza ndi zokometsera ndi zokometsera ndi msuzi.

Amapanga 4 servings.

Chinsinsi choperekedwa ndi Betty Crocker

Mbewu Chokoleti Oatmeal

Makilogalamu 303, magalamu 4.5 shuga, magalamu 5 mafuta, 33.6 magalamu chakudya, 26.7 magalamu mapuloteni

Oats awa amtundu wobiriwira amapanga chakudya cham'mawa cha Tsiku la St. Patrick.Kukoma kwa timbewu ta timbewu tonunkhira ndi chokoleti kumayendera limodzi kukulitsa oats ndi kununkhira kofanana ndi mchere, pomwe mbewu za chia zimawonjezera zopatsa thanzi mu mawonekedwe a omega-3s ndi fiber.

Zosakaniza:

1/2 c. oats wothira 1 1/2 c. madzi

1 tbsp. mbewu za chia

Supuni 1 ya SunWarrior Protein Powder

2-3 tsp. timbewu tonunkhira

1 tsp. ufa wa kakao

Mitundu yobiriwira yobiriwira

Mayendedwe:

Microwave 1/2 c. oats ndi 1 1/2 c. madzi (madzi kapena mkaka). Oats akaphikidwa, onjezerani mbewu za chia, ufa wa protein, timbewu ta timbewu tonunkhira, ufa wa koko, ndi mtundu wa chakudya. Sakanizani zonse pamodzi. Mutha kupanga oats usiku wapitawu ndikuzizira firiji usiku wonse kwa oats ozizira kapena kuphika m'mawa ndikusangalala ndi kutentha. Pa chisanu chokoleti, sakanizani 1 Powder Warsaw Vanilla Protein Powder, 2 tbsp. koko ufa, stevia, ndi madzi.

Amapanga 1 kutumikira.

Chinsinsi choperekedwa ndi Healthy Diva Eats

Garlicky Kale Saladi

Makilogalamu 114, magalamu atatu mafuta, magalamu 7 chakudya, magalamu anayi mapuloteni

Simungakhale wobiriwira kuposa mbale yakale! Chifukwa cha kusanganikirana kwa madzi a mandimu, viniga wa apulo cider, ndi adyo wosungunuka, njirayi imapatsa saladi wokhala ndi kununkhira. Wotumikira aliyense amakhala ndi mafuta ochepa komanso mafuta koma amakhala ndi michere yambiri komanso ma antioxidants, chifukwa chake fufuzani!

Zosakaniza:

1/2 gulu lakale yaiwisi, kutsukidwa, kuchotsedwa, ndi kuuma

1 tbsp. tahini

1 tbsp. apulo cider viniga (kapena madzi)

1 tbsp. madzi a mandimu

1 tbsp. Bragg's liquid aminos (tamari kapena soya msuzi angagwirenso ntchito)

2 tbsp. yisiti yathanzi

1 tsp. minced adyo (1-2 cloves adyo)

Mbeu za Sesame kuti mulawe ngati zokongoletsa (zosankha)

Mayendedwe:

Dulani kapena kudula kaloti mu zidutswa zazikulu ndikuziyika mu mbale yaikulu. Puree zonse zopangira kupatula kale ndi nthangala za sesame mu blender kapena purosesa wazakudya kuti musakanize mavalidwe. Thirani mavalidwe akale ndikusisita m'manja akale mpaka manja anu ataphimbidwa. Lolani saladiyo akhale mu furiji kwa ola limodzi kapena apo kuti ayende. Mutha kudumpha sitepe iyi ngati mukufuna kudya nthawi yomweyo, koma kupatula nthawi kuti muziyenda panyanja kumapangitsa kakale pang'ono kukhala kosavuta, makamaka kwa iwo omwe amakayikira kudya kale yaiwisi. Fukani mbewu zina za sitsamba musanatumikire ngati mukufuna.

Amapanga 4 servings.

Chinsinsi chomwe chimaperekedwa ndi Kudya Zakudya za Mbalame

Zakudya Zukini

63 zopatsa mphamvu, 1.1 magalamu shuga, 2.1 magalamu mafuta, 7.6 magalamu chakudya, 3.6 magalamu mapuloteni

Ngakhale mikate yothotayi imakhala yachikasu kwambiri kuposa yobiriwira, imakhalabe yabwino kwa Tsiku la St. Paddy kwa banja lanu ndi abwenzi. Chakudya chilichonse chimakhala chokwanira komanso chodzaza ndi zukini wokhala ndi mavitamini ambiri, komabe mafuta ochepa, mafuta, komanso mafuta.

Zosakaniza:

1 zukini zazikulu, grated

1 dzira lalikulu

1 c. zinyenyeswazi za mkate wa panko

Mchere ndi tsabola kuti mulawe

1 tbsp. Adobo zonunkhira

1/2 c. Parmesan tchizi, grated

Mayendedwe:

Chotsani madzi owonjezera kuchokera ku zukini wodulidwa mwatsopano powayika pakati pa mapepala amapepala ndi kufinya. Mu mbale yayikulu, phatikizani zosakaniza zonse. Sakanizani bwino. Kutenthetsa poto waukulu pakati, ndikupopera Pam. Pangani masupuni a batch zukini mu 2-in. (diameter) patties, ndikugwetsa pa poto yotentha. Kuphika mbali iliyonse kwa mphindi ndi theka, kapena mpaka kunja kuli kofiirira golide. Malizitsani keke mu uvuni. Onetsetsani poto yophika ndikuwaphika kwa mphindi 1-2. Kutumikira otentha, nokha kapena ndi kuvala famu.

Amapanga pafupifupi makeke 12.

Chinsinsi choperekedwa ndi Just Putzing Around the Kitchen

Mazira Obiriwira

Makilogalamu 143, magalamu 1.2 shuga, 9.1 magalamu mafuta, 3.8 magalamu chakudya, 12 magalamu mapuloteni

Kutenga mwanzeru kwa Dr. Seuss ' Mazira Obiriwira ndi Hamu, Chinsinsi chophwekachi sichimafunikiranso utoto wabodza! M'malo mwake, gwiritsani ntchito mphamvu zabwino za veggie monga kale kapena sipinachi kuti mupangitse mazira ophwanyidwa ndi mtundu wobiriwira.

Zosakaniza:

Mazira 6 (odyetsedwa ndi / kapena mazira a organic akulimbikitsidwa)

1 tbsp. mkaka (mkaka wonse akulimbikitsidwa)

2 tbsp. anyezi, odulidwa pang'ono

1 c. masamba atsopano a kale kapena sipinachi, osambitsidwa ndi zimayambira zazikulu zochotsedwa

Mchere ndi tsabola kuti mulawe

Buluu wokazinga (batala wambiri ndi / kapena udzu wololedwa)

Mayendedwe:

Phatikizani zoyamba 5 zosakaniza mu blender (kuphatikizapo mchere ndi tsabola) ndi kusakaniza mpaka masamba ayeretsedwa mu tinthu tating'ono. Kutenthetsa mafuta ambiri mu poto yokazinga pa sing'anga-kutsika kutentha. Batala litasungunuka tsanulirani dzira losakanikirana ndi poto wofunda. Lolani kuti ikhale kwa mphindi zingapo musanayambe kusonkhezera ndikugwedeza ndi spatula. Kuphika mpaka mazira atatha.

Amapanga 3 servings.

Chinsinsi choperekedwa ndi 100 Days of Real Food

Msuzi Wobiriwira Wobiriwira

255 zopatsa mphamvu, 6.5 magalamu shuga, 15.3 magalamu mafuta, 26.6 magalamu chakudya, 10 magalamu mapuloteni

A delectable maphatikizidwe a thanzi masamba, wobiriwira msuzi ndi zabwino kutumikira pa Tsiku la St. Patrick (komanso abwino detoxing tsiku lotsatira!). Avocado, broccoli, ndi arugula sikuti zimangobwereketsa msuziwo mthunzi wolemera wa emarodi, koma zitsimikiziranso kuti sip iliyonse ili ndi phindu lathanzi.

Zosakaniza:

1/2 Haas avocado

Magulu a broccoli 8-10 (matsinde osungidwa osachepera 1 in.)

1/3 anyezi wosankhidwa

2 odzaza arugula

1 tbsp. mafuta a maolivi

Mchere (pafupifupi 1 tsp.) kapena kulawa

1 tbsp. apulo cider viniga

Tsabola wofiira (pafupifupi 1/4 tsp.) Kapena kulawa

Kuthira kwa uchi kapena agave

Madzi kuchokera theka ndimu

1 mkati minced ginger wodula bwino lomwe

1 c. madzi

Mayendedwe:

Chotsani broccoli pang'onopang'ono. Chotsani kutentha pakakhala kobiriwira. Sakanizani anyezi mu mafuta a azitona mpaka zofewa. Ikani broccoli yophika ndi anyezi ndi zosakaniza zina zonse mu blender, purosesa ya chakudya, kapena gwiritsani ntchito kumiza pamanja. Onjezerani 1/2 c. madzi ndi kusakaniza. Pitirizani kuwonjezera madzi ambiri kufikira mutha kuchita zomwe mukufuna. Onjezerani mchere wina uliwonse kuti mulawe. Sangalalani ndi kutentha kapena kuzizira!

Amapanga magawo awiri.

Chinsinsi choperekedwa ndi Honest Fare

Tsabola Wobiriwira Wotchedwa Quinoa

Makilogalamu 436, magalamu 15 mafuta, magalamu 57 chakudya, magalamu 27 mapuloteni, magalamu 16 CHIKWANGWANI

Kuti mukhale ndi chakudya chamasana kapena chamadzulo, musayang'anenso tsabola wobiriwira wokazinga. Zodzaza ndi quinoa ndi zinthu zina zathanzi (monga edamame, tomato, ndi bowa), tsabola wachifundowa amapereka chakudya chodyera zamasamba chomwe chimakondweretsa alendo.

Zosakaniza:

1/2 tbsp. mafuta a maolivi

1 c. chisanu edamame, thawed

5 bowa woyera, wodulidwa

1 roma phwetekere, diced

1 c. sipinachi yatsopano

Tsabola wobiriwira wobiriwira wobiriwira

1 tbsp. msuzi wa teriyaki

1/2 c. quinoa wosaphika, wotsukidwa ndikuphika

1/3 c. madzi

Mayendedwe:

Thirani mafuta mu skillet pamsana-kutentha kwambiri. Onjezerani edamame, bowa, ndi phwetekere, oyambitsa mpaka kuphika, pafupifupi 5-7 mphindi. Onjezani sipinachi ndikuphika mpaka sipinachi yafota. Onjezerani msuzi wosakaniza ndi kuphika mpaka mutaphimbidwa. Chotsani kutentha ndi malo mu mbale yaying'ono ndi quinoa yophika. Ikani kuti muphatikize. Ikani pambali kuti mulole kudzazidwa kuziziritsa mpaka kutenthe. Pakadali pano, yatsani uvuni ku madigiri 350. Dulani nsongazo pamwamba pa tsabola, kenako muzitsanulira. Ikani tsabola aliyense ndi kudzazidwa, kulongedza pansi mpaka tsabola aliyense adzadzazidwa pamwamba. Ikani tsabola mu mbale yophika ndikusintha nsonga. Onjezerani madzi pansi pa mbale. Phimbani zonse ndi zojambulazo za aluminium ndikuphika kwa mphindi 30. Chotsani zojambulazo, ndikuphika kwa mphindi 20-25 mpaka tsabola ndi wofewa komanso wowutsa mudyo. Chotsani tsabola kuphika mbale ndikutumikira.

Amapanga magawo awiri.

Chinsinsi choperekedwa ndi Eating Bender

Nkhuku Yobiriwira ya Chile

456 zopatsa mphamvu, 4.9 magalamu shuga, 17.5 magalamu mafuta, 18.4 magalamu chakudya, 54.6 magalamu mapuloteni

Msuzi wokoma uwu umafuna zosakaniza zambiri, koma zotsatira zake ndizoyenera kuziphatikiza! Kuphatikiza kwa zonunkhira ndi nyama zamasamba, makamaka kukankha kochokera ku jalapeno ndi ma chiles obiriwira, zimapangitsa kuti concoction ikhale chakudya chokoma.

Zosakaniza:

1 tbsp. mafuta a masamba

1 sing'anga anyezi, diced

Tsabola 1 wofiira, wodulidwa ndi akanadulidwa

Karoti 1, wodulidwa mwamphamvu

1 jalapeno chile, yofesa, yokonzedwa, ndi yosungunuka

1 4-oz. akhoza akanadulidwa wobiriwira chiles, chatsanulidwa

4 adyo cloves, minced

1/2 tsp. chitowe

Mchere ndi tsabola watsopano wakuda kumene

2 tbsp. ufa wokhala ndi cholinga chonse

2 1/4 c. nkhuku msuzi

1 1/2 mapaundi. mawere ankhuku opanda mafupa, opanda khungu, odulidwa mu 1-in. zidutswa

1 c. maso a chimanga (achisanu ndi abwino)

2 tbsp. madzi a mandimu atsopano

2 tbsp. cilantro watsopano akanadulidwa

Mayendedwe:

Thirani mafuta mu uvuni waku Dutch pamoto wapakati. Onjezani anyezi, belu tsabola, karoti, ndi jalapeno. Kuphika pafupi mphindi 4, mpaka masamba ali ofewa. Onetsetsani ma chiles obiriwira, adyo, chitowe, 1/2 tsp. mchere, ndi 1/4 tsp. tsabola, ndikuphika miniti imodzi, mpaka zonunkhira. Sakanizani ufa mpaka utaphatikizidwa. Muziganiza msuzi ndi nkhuku, kubweretsa simmer, ndi kuphika kwa mphindi 5. Ngati mukugwiritsa ntchito chimanga chatsopano, sungani mkati ndikuphika kwa mphindi 5-10. Ngati achisanu, kuphika nkhuku 5-10 mphindi, mpaka osakhalanso pinki, onjezerani chimanga ndikuphika mphindi 1-2. Sakanizani madzi a mandimu ndi cilantro ndikuwonjezera mchere ndi tsabola kuti mulawe. Tumikirani ndi mitanda ya chimanga, yotenthedwa pamoto wamoto.

Amapanga 4 servings.

Chinsinsi choperekedwa ndi Cara Eisenpress of Big Girls, Kitchen Small

Onaninso za