7 Cov Khoom Noj Yuav -lossis DIY?

Zoo Siab

• Salsa
• Apple Cinnamon Muffins
• Pasta Sauce
• Granola
• Hmoob
• Nqaij qaib Nqaij
• Guacamole
• Tshuaj xyuas rau

Koj puas tau qhib koj lub thawv ntim khoom ntawm hummus khw, menyuam carrots hauv tes, thiab xav tias: "Kuv tuaj yeem ua qhov no kuv tus kheej"? Koj tuaj yeem, tab sis kuj tseem muaj lo lus nug ntawm seb koj puas yuav tsum tau: rau kev noj qab haus huv vim li cas lossis tsuas yog vim nws pheej yig dua los nplawm ib pob ntawm koj tus kheej.

Tallying tag nrho cov calories thiab tus nqi yog ua haujlwm ntau, txawm li cas los xij. Luckily Alison Massey, RD, kws kho mob noj zaub mov ntawm Mercy Medical Center hauv Baltimore, MD, suav cov khoom noj khoom haus thiab tus nqi ntawm xya yam khoom uas koj ib txwm yuav thiab muab piv rau cov qauv hauv tsev. Nrhiav seb qhov twg yog qhov tsim nyog ntxiv rau koj cov repertoire ntawm cov zaub mov txawv-thiab uas yuav tawm ntawm koj cov npe khoom noj.

Nco tseg: Txhua tus nqi thiab kev sib piv khoom noj khoom haus yog kwv yees.

Salsa

Yuav lossis DIY: DIY

Thaum cov khoom xyaw uas xav tau los ua cov salsa hauv tsev raug nqi txog $ 3 ntau dua li cov npe npe, raws li Massey, cov sodium txuag-19 milligrams piv rau 920 milligrams-yog vim li cas ib leeg thiaj li tau txiav. Koj tseem yuav txiav cov carbohydrates thiab tuaj yeem tswj cov txuj lom thiab tshuaj ntsuab zoo rau koj tus kheej, lossis ci koj cov txiv lws suav ua ntej kom tob dua, tsw tsw dua. Tseem tsis ntseeg? Yog tias koj npaj koj cov salsa-ua rau lub caij ntuj sov thaum cov txiv lws suav tshiab nyob rau lub caij thiab tuaj yeem ua tau, nws yuav ua rau tus nqi qis dua.

Cov khoom xyaw:

3 mus rau 4 plum txiv lws suav tshiab, tsuav

1/2 khob diced dos

1/4 khob tws celery

1 qej clove, minced

Kua txiv ntawm 1 txiv qaub

1 tablespoon diced jalepeno kua txob

1/8 khob tshiab cilantro, tws

Cov lus qhia:

Do txhua yam ua ke nyob rau hauv ib lub tais nruab nrab.

Cov txiaj ntsig kev noj zaub mov zoo rau 1/2 khob: 30 calories, 0g rog, 6g carbs, 19mg sodium

Koj txuag: 10 calories, 6g carbohydrates, 901mg sodium

Apple Cinnamon Muffins

Yuav lossis DIY: DIY

Txawm hais tias qhov sib xyaw yog me ntsis hauv calories ntau dua li cov khoom siv hauv tsev, nws tsis muaj cov hmoov nplej tag nrho, uas ntxiv me ntsis ntawm fiber ntau ntxiv (li ib gram ib muffin). Dab tsi hauv lub thawv ntawv muaj dab tsi yog sodium thiab qee zaum ib nrab ntawm cov roj hydrogenated, cov khoom cuav, cov khoom xws li xantham cov pos hniav, thiab txawm tias "ua piv txwv cov txiv hmab txiv ntoo me me" (yummy), tsis zoo li cov txiv hmab txiv ntoo tiag tiag, uas tuaj yeem nce me ntsis suav cov fiber.

Cov khoom xyaw:

1 khob hmoov nplej tag nrho

1 khob 100% whole-wheat hmoov

2/3 khob suab thaj

2 teaspoons ci hmoov

1/4 teaspoon ntsev

2 teaspoons av cinnamon

1 pinch hauv av nutmeg

2/3 khob mis nyuj tag nrho

2 teaspoons vanilla

1/4 khob butter, melted

1 qe, me ntsis ntaus

1 khob chopped Golden Delicious apple

Cov lus qhia:

1. Preheat qhov cub kom 350 degrees. Txau lub muffin tin nrog canola roj tsuag los yog kab nrog 12 muffin liners.

2. Sib tov hmoov, qab zib, hmoov ci, ntsev, cinnamon, thiab txiv ntseej hauv lub tais. Hauv ib lub tais cais sib tov ua ke mis, vanilla, butter, thiab qe. Ntxiv cov khoom xyaw ntub thiab txiv apples rau cov khoom xyaw qhuav. Sib tov kom txog thaum ua ke.

3. Sau txhua lub khob muffin txog 2/3 puv nrog sib tov. Ci rau 17 mus rau 20 feeb, lossis kom txog thaum lub teeb xim av.

Daim ntawv qhia yoog los ntawm Lub Teeb Ua NojDaim ntawv qhia Raspberry Muffin

Khoom noj khoom haus tau qhab nia rau 1 muffin: 172 calories, 5g rog (3 g saturated), 29g carbs, 136mg sodium

Koj cawm: 34 mg ntawm sodium

Pasta Sauce

Yuav lossis DIY: DIY

Tus nqi rau lub khw muag khoom noj khoom noj khoom haus yog tus nqi qis dua $ 3.00 (txawm hais tias cov organic los yog cov kua ntses tuaj yeem yooj yim raug nqi ob npaug), tab sis hauv tsev yeej rau qhov sib ntxiv ntawm yeej tsis tau-tau-tsim veggies, ntxiv rau nws me ntsis. qis hauv calories thiab sodium thiab tsuas yog me ntsis kim dua.

Cov khoom xyaw:

1/2 khob diced dawb dos

2 qej cloves, minced

1/2 khob diced ntsuab kua txob

1/2 khob diced celery

1/4 khob diced carrots

1 tablespoon txiv roj roj

1 tau (16 ooj) txiv lws suav, tsis muaj ntsev ntxiv

1 tablespoon lws suav muab tshuaj txhuam

1/2 teaspoon baking soda

1/2 teaspoon qab zib

1 teaspoon Italian seasoning

Cov lus qhia:

Hauv lub lauj kaub loj lossis Dutch qhov cub, saute dos, qej, kua txob ntsuab, celery, thiab carrots hauv cov txiv ntseej rau 2 mus rau 3 feeb. Ntxiv txiv lws suav, lws suav muab tshuaj txhuam, baking soda, qab zib, thiab Italian seasoning. Ua noj rau li 15 mus rau 20 feeb, lossis kom txog thaum cov ntses thickens.

Khoom noj khoom haus tau qhab nia rau 1/2 khob: 50 calories, 0.5g rog, 10.5g carbs, 2g protein, 422mg sodium

Koj txuag: 20 calories, 1g rog, 58mg sodium

Granola

Yuav lossis DIY: Khi

Raws li Massey, qhov no yog hu ze. Lub khw muag khoom yog li $ 4.00 ib 12 ooj granola, thiab txawm hais tias tag nrho cov khoom xyaw rau hauv tsev tau kim dua (kwv yees $ 35.00 tag nrho), ntim-wise koj tuaj yeem ua tau ntau dua granola, thiab cov khoom xyaw muaj ntau yam rau kev ua noj txhua hnub. Yog tias koj yog granola-fanatic, nws tsim nyog ua koj tus kheej, txawm li cas los xij yog tias nws yog kev yuav khoom ib zaug ib zaug, nws yuav txuag koj nyiaj ntau dua los yuav khoom ua ntej. Peb ntxiv ntsev me ntsis rau daim ntawv qhia no txhawm rau txhim kho tsw (qhov laj thawj rau 56 milligrams sodium), tab sis koj tuaj yeem tawm mus; lub khw muag khoom lub npe tsis muaj.

Cov khoom xyaw:

2 1/2 khob tag nrho cov dov oats

2 khob almonds

1 khob walnuts

1/2 teaspoon av cinnamon

1/4 teaspoon av hauv av qhiav

1 pinch hauv av nutmeg

1 pinch av cloves

1/2 teaspoon kosher ntsev

1/2 khob txiv roj roj

1/2 khob maple phoov

1/2 teaspoon vanilla extract

1/4 teaspoon txiv kab ntxwv extract

1/2 khob qhuav cherries

1/2 khob raisins

Cov lus qhia:

1. Preheat qhov cub kom 350 degrees. Sib tov oats, almonds, thiab walnuts ua ke hauv lub tais loj. Ntxiv cov txuj lom thiab ntsev thiab do kom huv si ua ke. Hauv ib lub tais cais, muab roj, kua txiv maple, vanilla extract, thiab txiv kab ntxwv extract. Ntxiv ntub dej sib tov rau oats thiab txiv ntoo.

2. Tshaj tawm granola rau ntawm lub lauj kaub ci hauv ib txheej txawm. Ci rau li 40 feeb, nplawm txhua 15 txog 20 feeb kom ntseeg tau tias granola ua noj sib npaug.

3. Tshem tawm ntawm qhov cub thiab ntxiv raisins thiab cherries qhuav, nplawm kom sib xyaw.

Daim ntawv qhia me ntsis yoog los ntawm thekithcn.com

Cov txiaj ntsig kev noj zaub mov rau 1/4 khob: 130 calories, 7.5g rog, (1g saturated) 14g carbs, 3.5g protein, 56mg sodium

Koj txuag: 10 calories, 0.5g saturated rog, 4g carbs

Hmoob

Yuav los yog DIY: Los yog

Qhov ob yog qhov sib piv kev noj qab haus huv, txawm li cas los xij yog tias koj siv cov taum qhuav los yog tsis muaj ntsev ntxiv, koj tuaj yeem txuag tau tus nqi ntawm sodium. Tseem, raws li Massey, yam koj yuav tau them kom sib xyaw koj tus kheej hummus ua rau nws ntse dua los ua nrog ua ntej, uas ua rau yuav luag ib nrab tus nqi. Tus nqi $ 7 rau DIY feem ntau yog los ntawm tahini, cov khoom tseem ceeb hauv txhua qhov poob qis uas tuaj yeem kim thiab nyuaj nrhiav; Massey tsis tuaj yeem yuav ib yam dab tsi me dua li 15-ounce tuaj yeem kwv yees li $ 5.40. Yog tias koj nyiam hummus tiag tiag thiab xav ua rau koj tus kheej, qhov no yuav ua rau muaj txiaj ntsig zoo hauv kev ua haujlwm ntev-ntxiv rau txoj kev koj tuaj yeem sim nrog ntxiv cov seasonings sib txawv xws li cov uas koj pom hauv khw. Rau ib pawg, txawm li cas los xij, nws yuav zoo dua los rub tawm daim debit card.

Cov khoom xyaw:

1 tau (14.5 ooj) taum garbanzo, rinsed thiab drained

2 mus rau 3 qej cloves

3 tablespoons txiv qaub kua txiv

2 diav tahini

1 mus rau 2 tablespoons dej

1 tablespoon txiv roj roj

Txiv qaub kua txiv (yeem)

Cov lus qhia:

Muab thawj tsib cov khoom xyaw rau hauv cov khoom noj. Thaum sib tov, ntxiv txiv roj roj los ntawm lub funnel nyob rau hauv ib tug khov kho kwj. Sib tov kom du.Txhawm rau ua haujlwm, yaug nrog me ntsis ntxiv cov txiv ntseej roj lossis kua txiv qaub, yog tias xav tau (cov roj txiv roj yuav ntxiv roj ntxiv thiab calories).

Khoom noj khoom haus tau qhab nia rau 2 tablespoons: 74 calories, 2.5g rog, 6mg sodium

Koj txuag: 2.5g rog, 124mg sodium

Nqaij qaib Nqaij

Yuav los yog DIY: DIY

Tsis tsuas yog nws qis dua hauv sodium ntau dua li txawm tias muaj lub npe sodium tsawg, cov nqaij qaib hauv tsev tuaj yeem ua los ntawm "cov khoom seem" tom qab koj ua tiav cov nqaij rotisserie lossis nqaij qaib ci koj tau ua koj tus kheej, uas ua rau DIY version tus nqi qis . Nws tseem yog txoj hauv kev zoo los siv cov veggies uas tau dai ncig koj lub nkig, loj hlob zuj zus txhua hnub.

Cov khoom xyaw:

Cov pob txha qaib tshuav los ntawm nqaij qaib carcass

1 1/2 khob tws dos

1 khob tws carrots

1/2 khob tws celery

1 nplooj nplooj

Cov lus qhia:

1. Tshem tawm cov rog thiab tawv nqaij ntawm cov pob txha qaib. Muab cov pob txha tso rau hauv lub lauj kaub thiab npog nrog dej txias. Nqa mus rau ib lub boil, ces txo mus rau ib tug boil thiab ntxiv dos, carrots, celery, thiab nplooj nplooj. Simmer tsis pom kev txog li 20 feeb, hla ntawm cov npuas uas tsim. Tso cai rau cov khoom lag luam simmer tsis pom rau lwm 1 1/2 teev.

2. Lim cov khoom, tshem cov pob txha thiab zaub. Cia kom txias thiab txias kom sai.

Cov txiaj ntsig kev noj zaub mov rau 1 khob: 20 calories, 0.5g rog, 1.5g carbs, 2.5g protein, 35mg sodium

Koj txuag: 395 mg ntawm sodium (piv rau cov khoom qis-sodium)

Guacamole

Yuav los yog DIY: DIY

Nws yog caj dab-thiab-caj dab, tab sis ua hauv tsev tawm rau sab saum toj txij li nws tso cai rau koj los tswj cov sodium (lossis tso nws tawm tag nrho yog tias koj noj nrog cov ntsev ntsev) ntxiv rau ntxiv rau koj nyiam cov txuj lom (ntau cilantro, tsis muaj cilantro, diced txiv lws suav, thiab lwm yam). Thiab tom qab ntawd muaj qhov tseeb tias tus nqi-ntse nws yuav txuag tau ob peb xees-zoo li ntau dua yog avocados nyob rau lub caij.

Cov khoom xyaw:

2 Hass avocados, tev thiab tsuav

1/4 teaspoon ntsev

1 plum txiv lws suav, diced

2 qej cloves, minced

1/2 khob diced dos

Cov lus qhia:

Mash avocado pieces me ntsis nrog rab rawg. Sib tov ntsev, txiv lws suav, qej, thiab dos.

Khoom noj khoom haus tau qhab nia rau 2 tablespoons: 42 calories, 4g rog (0.5g saturated), 2.5g carbs, 80mg sodium

Koj txuag: 70 mg ntawm sodium

Tshuaj xyuas rau