Njira 12 Zosangalatsa Zogwiritsira Ntchito Zamasamba Zosazunguliridwa Pakukonzekera Chakudya

Zamkati

• Chitani thireyi yophika
• Pangani msuzi womira kukhitchini
• Ponyani nkhumba mu quiche
• Yesani mpunga wokazinga wa veggie
• Limbikitsani quesadillas ndi mbatata
• Pangani mapaketi a veggie smoothie
• Sauté gulu la masamba obiriwira
• Pangani kudzaza taco (ndizabwino kuposa ma tacos okha)
• Pangani broccoli pesto wa pasitala
• Onjezerani sipinachi yachisanu ku lasagna
• Chitani veggie curry yodzisankhira nokha
• Mawu awiri: tchizi wokazinga

Monga kholo latsopano mumafunikira chakudya chambiri chathanzi kuti mupitilize, koma mulibe nthawi yambiri yogwiritsira ntchito. Lowani zouma zouma.

Masamba oundana nthawi zonse amakhala malingaliro abwino - koma amakhala opulumutsa moyo weniweni mukakhala ndi mwana watsopano.

Muli ndi dongosolo lakudya la mwana lomwe laphimbidwa (osati mitundu yambiri pamenepo!) Koma nanga bwanji za inu? Ngakhale mutakhala wokonzekera kudya komanso kukonzekera chakudya, kukhala pansi kuti muyambe kudya chakudya cha sabata - ndikupeza maola ochepa ogula ndi kuphika - kungakhale kovuta ngati kholo latsopano. Monga, modabwitsa molimba.

Koma nkhumba zowundana zimatha kuthandizira. Mutha kukhala ndi matumba akulu ndikuwataya osadandaula kuti ayenda bwino musanagwiritse ntchito. Ndipo popeza adakonzeka kale, simuyenera kuwononga mphindi zamtengo wapatali kutsuka, kusenda, kapena kudula.

Ndiye mukadzipeza muli ndi nthawi yopuma (mwanayo akugona pang'ono ndipo mwasamba kale ndipo si tsiku lochapa zovala!), ndiwo zikudikirira kuti mugunde pansi.

Kupatula, mumapanga chiyani?

Kutuluka, ndiwo zamasamba zachisanu ndizothandiza kwambiri kuposa kungoponyera mwachangu. Nazi njira 12 zosavuta, zokoma zowaphatikizira muzakudya zopangira zomwe zingakupatseni chakudya kwamasiku angapo.

Chitani thireyi yophika

Chodabwitsa: Mutha kuwotcha nkhumba zouma - ndipo safunikiranso kusungunulidwa poyamba.

Gawani ziweto mofanana pa pepala lophika, kuthira mafuta ndi mafuta omwe mumakonda, ndikuphika mu uvuni wotentha mpaka zofewa ndi caramelized.

"Kutentha kwakukulu, monga 425 ° F (220 ° C), kumathandizira kuti madziwo azisungunuka akamaphika," atero a Amanda Frederickson, wolemba buku la Simple Beautiful Food komanso mayi wa ana awiri.

Gwiritsani ntchito zomalizidwa mu mbale zambewu kapena ma omelets, kuponyedwa muzakudya za pasitala, kapena ngati gawo losavuta la nkhuku kapena nsomba.

Pangani msuzi womira kukhitchini

Pafupifupi chisakanizo chilichonse cha veggies ndi protein chimakhala chokoma komanso chosangalatsa mukamayamwa mu msuzi wokoma.

Yesani:

• nkhuku zowola zowola, kaloti wachisanu ndi nandolo, ndi spaghetti wosweka mu msuzi wa nkhuku
• amadyera sikwashi yamasamba, nsawawa, ndi mpunga wofiirira mumsuzi wa veggie
• nyama zam'nyanja zam'mbuyo zam'masiku ochepa ndi sipinachi yachisanu mu msuzi wa ng'ombe

Ponyani nkhumba mu quiche

Quiches ndi ma BFF atsopano a makolo: Ndiosavuta kupanga (kungosakaniza, kuthira, ndi kuphika), wodzaza ndi mapuloteni, ndipo amakhala masiku angapo mufiriji.

Choposa zonse, ndi zokoma ndi pafupifupi veggie iliyonse, atero a Frances Largeman-Roth, RDN, wolemba "Smoothies and Juices: Prevention Healing Kitchen" ndi mayi wa atatu.

Yesani kupindika m'mitima ya atitchoku kapena nandolo.

Yesani mpunga wokazinga wa veggie

Mpunga woyera womwe watsala kuchokera ku Chinese chomwe mumachotsamo chomwe mumakhala? Mutha kuyisandutsa mbale yayikulu yakupha.

Sakanizani kapu yamasamba osakaniza ndi mafuta a sesame ndi msuzi wa soya ndikuwonjezera mazira ochepa omenyedwa, kenako pindani mu mpunga. Lolani kuti liphike pakatikati-mosanjikiza mosanjikiza kuti pansi pa mpunga pakhale kofiirako pang'ono, kenako nkuyambitsa ndikubwereza kangapo mpaka chisakanizo chonse chitenthe ndipo muli ndi ma crispy.

Limbikitsani quesadillas ndi mbatata

Kuphika mbatata yonse kumatenga ola limodzi, koma mutha kuyamwa mbatata zouma zouma, mphindi zochepa.

Pangani phukusi lokhala ndi zokometsera za Tex Mex monga chitowe ndi ufa wa chili, kenako onjezerani ku quesadillas sabata yonseyi, a Largeman-Roth amalimbikitsa.

Pangani mapaketi a veggie smoothie

Mwinanso mumagwiritsa ntchito zipatso zachisanu pama smoothies anu, bwanji osaponyera nkhumba pang'ono pamenepo?

Frederickson anati: "Kuwonjezera sipinachi kapena kolifulawa wachisanu ndi njira yabwino yowonjezeramo michere yambiri," anatero Frederickson. (Ndipo popeza kununkhiraku sikulowerera ndale, simudzawalawa.)

Pangani mapaketi a ma smoothie podzaza matumba apulasitiki aliyense ali ndi:

• Nthochi 1 yodulidwa
• 1/2 chikho chodulidwa chisanu (monga zipatso kapena mango)
• 1/2 chikho chodula nkhumba zouma
• supuni yaulere ya mafuta a mtedza

Mukakonzeka kumwa, ingoikani zosakaniza mu blender ndi mkaka wanu wosankha.

Sauté gulu la masamba obiriwira

Sipinachi, kale, kapena makola onse amagwira ntchito pano. Onjezerani mafuta a maolivi mowolowa manja komanso adyo wambiri wodulidwa, komanso tsabola wofiira wambiri ngati mukufuna kutentha.

Gwiritsani ntchito masambawa ngati mbale yotsatira chilichonse, muziyika mu ma omelets, kapena muunjikeni pa mbatata zophikidwa komanso pamwamba ndi tchizi.

Pangani kudzaza taco (ndizabwino kuposa ma tacos okha)

Mitengo yosungunuka ya Southwestern veggie imaphatikizana ndi chimanga ndi belu tsabola? Zimasungidwa bwino ndi nyemba zakuda zam'chitini, adyo, ndi chitowe kapena paprika wosuta.

Pangani mtanda waukulu wolowetsa mikate, kuyambitsa mazira ophwanyika, kapena kukonkha pamwamba pa tchipisi tazisoti tokhala ndi thanzi labwino.

Pangani broccoli pesto wa pasitala

Chifukwa choti mulibe basil yatsopano sikutanthauza kuti simungakhale ndi pesto.

Ikani kapu ya broccoli yachisanu yozizira kwambiri mu pulogalamu ya chakudya ndi adyo, Parmesan, mtedza wa paini kapena walnuts, ndi maolivi, ndikupaka kuti mupange msuzi wonenepa, wonga pesto wokonzekera pasitala mukakhala.

Onjezerani sipinachi yachisanu ku lasagna

Lasagna ndiye chakudya chomaliza chopanga-chachikulu-chachikulu-ndi-kuzizira-mtsogolo, ndikukuta sipinachi mumsanganizo wa tchizi ndi njira yosavuta yopezera nyama yankhumba.

Pofuna kuti lasagna isapeze madzi, sungani sipinachi ndi kufinya madzi owonjezera musanawonjezere ku tchizi, a Frederickson amalimbikitsa.

Chitani veggie curry yodzisankhira nokha

Ndizosavuta kupanga kuposa momwe mukuganizira - ndipo mutha kuzisintha kuti mukhale nazo zilizonse zomwe muli nazo.

Sakani phukusi la masamba osakaniza osakanikirana mpaka atachepetse, kenaka onjezerani phala lofiira kapena lobiriwira la Thai curry (kulawa) limodzi ndi chitini cha mkaka wa kokonati (onjezerani madzi kapena msuzi ngati chisakanizocho chikuwoneka chakuda).

Pindani mu protein iliyonse yomwe mungafune - cubed tofu, thawed shrimp, kapena chifuwa cha nkhuku chodulidwa muzidutswa zochepa - ndikuyimira mpaka kuphika.

Mawu awiri: tchizi wokazinga

Chifukwa nthawi zina simukupanga gulu lalikulu ndipo mumangofunika kudya ASAP. Nkhumba zingapo zimasandutsa sangweji yamatchire yamadzi kukhala chinthu chabwino pomwe ndikungotenga mphindi zochepa panthawi yanu yokonzekera.

Yesani kolifulawa kapena broccoli florets ndi cheddar, sipinachi ndi mozzarella, kapena artichokes ndi mbuzi tchizi. Kapena ngati zonse zomwe muli nazo ndi nyemba zobiriwira komanso magawo akale achikale aku America, pitani nazo. Zonse ndi zabwino.

Marygrace Taylor ndi wolemba zaumoyo komanso kulera ana, mkonzi wakale wamagazini a KIWI, komanso amayi kwa Eli. Mukamuyendere pa marygracetaylor.com.