Pangani Chakudya Cham'mawa Chabwino Ndi Bowl Yodzaza Paleo Buddha

Zamkati

• Wodzaza Paleo Chakudya Cham'mawa cha Buddha Bowl
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Kulimbitsa thupi m'mawa uliwonse kumafunikira chakudya cham'mawa cham'mawa. Kuphatikizika koyenera kwa mapuloteni ndi chakudya chamafuta mukatha kuchita masewera olimbitsa thupi ndikofunikira pakukonzanso ndikumanga minofu - osatchulanso kuwonjezera mphamvu zanu kuti mugonjetse china chilichonse chomwe tsiku lanu lasunga.

Ndipamene mbale yodyera ya paleo imalowa. Ndipo ngati mukuganiza, "E, sindine mu Whole30 kapena paleo," chabwino, choyambirira, simukutero. kukhala kuti adye chakudya chokoma ichi. Koma chachiwiri, ndisanapange Chinsinsi ichi, ndinali nanu pomwepo. Ndikutanthauza, nditha kukhala katswiri wazakudya, koma ndimakonda ma carbs anga. (Dziwani maphikidwe 10 osavuta a mbale zodyera m'mawa kwambiri.)

Chifukwa chake ndidapita kukalankhula ndi Allison Schaaf, RD, M.S., woyambitsa Prep Dish, pulogalamu yapaintaneti yopanda gluteni komanso yoperekera chakudya cha paleo. Choyamba, adandipatsa ndemanga ya zomwe kudya paleo kumatanthauzadi. Zakudya za paleo zimakonda kudya "zenizeni" (werengani: zosasinthidwa, zachilengedwe) zakudya, zosakaniza zomwe mutha kulima (zipatso ndi ndiwo zamasamba) kapena kugwira (monga nyama ya nyama ndi nsomba), Schaaf amandiuza.

Odya Paleo nthawi zambiri amapita kukadya nyama, nsomba, mtedza, mbewu, ndiwo zamasamba ndi zipatso, ndipo amapewa mbewu, mkaka, ndi nyemba, akutero. Ngakhale mafuta ali bwino (monga omwe amachokera ku coconut, maolivi, mtedza, ndi mafuta azinyama), mafuta osinthidwa (taganizirani: mafuta opitilira) omwe amapezeka muzakudya zopakidwa samangopita.

Hmm, ndimayamba kudzifunsa ngati izi zili zanga. Moyo wopanda #ToastTuesday kapena #IceCreamSunday umawoneka wosatheka. Koma kenako amandikhazika mtima pansi.

"Ngakhale kuti zakudya za paleo zimadziwika kuti ndizopondereza, palibe malamulo aboma komanso imvi," akutero. "Zitha kusinthidwa kukhala chakudya cha nthawi yayitali. Chinsinsi ndichoyamba ndi kutsatira 'malamulo' monga maziko, koma kuyambira pamenepo, muzisewera zakudya monga nyemba, mkaka, kapena mbewu monga mpunga kuti muwone ngati zikugwira ntchito. ndi iwe ndi thupi lako. " Schaaf akuti amatcha izi ngati zakudya zosinthidwa "paleo-ish".

Ndili ndi malingaliro anga onse, ndidapanga Chakudya Cham'mawa cha Paleo cha Buddha Bowl, ndipo ndidadabwitsidwa ndi momwe ndidakhutira ndikukhuta nditatha kuzipeza. Ndipo pamene, inde, izi ndi paleo, chinthu chofunika kwambiri ndi chakuti mbale iliyonse imadzazidwa ndi zakudya zolimba, kuphatikizapo zakudya zopatsa mphamvu, mapuloteni owonda, masamba ambiri, ndi mafuta athanzi - ndendende zomwe thupi lanu linalamula mutatha kuchita masewera olimbitsa thupi, m'mawa. , masana, kapena usiku. (Zokhudzana: Maphikidwe a 10 Athanzi Abwino Kwambiri a Buddha)

Pokhala ndi tani ya zamasamba mu mbale imodzi, kuphatikizapo nyama yowonda, komanso pistachios, zonunkhira, ndi zitsamba, mungaganize kuti chakudya cham'mawa chokomachi chiyenera kusungidwa kumapeto kwa sabata. Koma pongokonzekera pang'ono chakudya, mutha kukhala ndi zokonzekera zochitira izi musanagwire ntchito mkati mwa sabata. (Masamba atha kugulidwa mosamala kuti tisunge nthawi. Ingopewani zokometsera ndi shuga wowonjezera womwe umapezeka m'matumba ena achisanu. Werengani zambiri zamomwe mungapangire chakudya ndi kuphika mosavuta ndi masamba achisanu.) Zimapangitsanso chakudya chakudya chamasana kupita nanu.

Wodzaza Paleo Chakudya Cham'mawa cha Buddha Bowl

Amatumikira: 4

Zosakaniza

• 12 ounces mbatata, diced
• 2 tsabola wapakati, wodulidwa
• 1 zukini wapakati, wodulidwa mu ndalama za 1/4-inch
• 6 supuni ya tiyi ya maolivi, yogawanika
• Supuni 1 supuni yakuda tsabola wakuda
• 2 makapu chitumbuwa tomato, theka
• 1/4 supuni ya tiyi ya mchere wa kosher
• 1/2 anyezi wofiira wofiira, wodulidwa
• 8 ounces portobello bowa, wodulidwa bwino
• 2 cloves adyo, minced
• Supuni 2 zodulidwa masamba a rosemary (kapena supuni 2 zouma rosemary)
• Ma ola 12 owonda nthaka
• 3/4 chikho chokazinga, mchere wa pistachio, (monga Wonderful Pistachios), wotsekedwa ndi akanadulidwa bwino
• Supuni 1 supuni ya tsabola wofiira
• 1/2 supuni ya tiyi ya thyme youma
• Mazira 4 akulu
• Makapu 8 mwana sipinachi
• Msuzi wotentha wovomerezeka wa Paleo, mwakufuna

Mayendedwe

1. Yatsani uvuni ku 425 ° FF. Sakanizani mbatata, tsabola wa belu ndi zukini, ndi supuni 3 za maolivi, 1/2 supuni ya supuni ya tsabola wakuda, ndi mchere. Thirani pa pepala lophika ndikufalitsa mofanana. Kuphika kwa mphindi 25.

2. Mukaphika, sakanizani tomato ndi supuni 1 ya maolivi ndi mchere. Khalani pambali.

3. Mu skillet wamkulu pamsana-wochepa kutentha, onjezerani supuni 1 mafuta ndi anyezi. Cook, oyambitsa kwa mphindi 2 mpaka 3 mpaka ayambe bulauni. Onjezani mu bowa. Nkhumba zophika zina mphindi ziwiri. Bowa litayamba kufewa, onjezerani adyo, rosemary, ndi 1/2 supuni ya supuni ya tsabola wakuda wotsala.

4. Onjezani Turkey pansi pa skillet yemweyo, ndi kuphika mpaka bulauni, kuyambitsa mu supuni ya madzi ngati zosakaniza ziyamba kumamatira pansi pa poto. Ikani zosakaniza pansi mu mbale ndikuyika pambali.

5. Yang'anani pa uvuni, chotsani chowotcha pamene mbatata ndi ndiwo zamasamba zaphikidwa (pafupifupi mphindi 12) ndipo yikani tomato papepala ndikugwedeza. Bwererani mu uvuni kwa mphindi 15 mpaka 17.

6. Mu skillet womwewo mudagwiritsa ntchito osakaniza Turkey, pistachios toast ndi tsabola wofiira ndi thyme pamoto wochepa kwa 3 mpaka 4 mphindi. Chotsani mtedza ndi zonunkhira ndikuyika pambali.

7. Onjezerani supuni ya mafuta ndi sipinachi pa skillet ndikupukuta kwa mphindi ziwiri. Chotsani kutentha ndi gawo la sipinachi pansi pa mbale 4.

8. Chotsani masamba okazinga mu uvuni. Gawo pamwamba pa sipinachi mu mbale iliyonse. Chitani zomwezo ndi kusakaniza kwa Turkey.

9. Phikani mazira kuti muwakonde ndi kuwaika pamwamba. (Ngati chakudya chokonzekera mbale yonse, yophika-yophika ingakhale yabwino kwambiri.)

10. Pomaliza, kuwaza ndi toasted pistachio kusakaniza ndi kusankha paleo otentha msuzi.

Mbale akhoza kusungidwa mufiriji kwa masiku 5 ndi chivindikiro-pamwamba.

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