Cov 3-Cov Khoom Siv Almond Oat Zog Zaum Yuav Tsum Yooj Yim Ua

Zoo Siab

• Almond Oat Energy Bites
• Tshuaj xyuas rau

Thaum pib ntawm kev cais tawm tau ua tiav nrog ntau txoj haujlwm ci ci (saib ntawm koj, sourdough thiab Navajo kib qhob cij), tam sim no uas peb tau txiav txim siab rau lub hlis 280 (leej twg suav?) Ntawm kev cais tawm, neeg feem coob tau siv ntau dua - tau-los ntawm txoj kev ua neej. Thiab nrog cov neeg feem ntau ua haujlwm hauv tsev thiab kuj saib xyuas lawv cov menyuam kawm ntawv hauv tsev, ua zaub mov noj nrog cov npe ntev ntev yog qhov kawg ntawm koj lub siab.

Cov lus teb? Qhov zoo tshaj plaws 3-Cov Khoom Noj Cookbook: 100 Fast & Easy Recipes for everyone (Yuav Nws, $ 25, amazon.com).

Kuv paub - leej twg yuav xav tias koj tuaj yeem ua tau ntau yam zaub mov thiab khoom noj txom ncauj uas siv peb cov khoom xyaw xwb? Kuv lees tias kuv tsis ntseeg me ntsis ua ntej kuv tau mus ua haujlwm tsim cov zaub mov txawv rau phau ntawv no (muaj tam sim no rau kev xaj ua ntej, tawm ntawm cov khoom tiag thiab digital lub Kaum Hli 15). Tom qab ntawd, ib zaug kuv cov kua txiv muaj tswv yim tau ntws thiab kuv pib sim cov zaub mov txawv, kuv ntseeg tsis tau tias txhua yam yog qab heev. Tsis tsuas yog kuv nyiam thaum ntawd, tab sis los ntawm cov kev nyiam tshiab rau cov classics yooj yim, kuv cov zaub mov muaj peb yam txaus siab txawm tias cov neeg thuam thuam - kuv cov menyuam. Thaum kuaj daim ntawv qhia zaub mov, lawv tseem nug kuv kom ua cov tais diav yooj yim no ib zaug ntxiv. (Related: Ib qho yooj yim 4-Cov Khoom Noj Recipes rau Post-Workout Muscle Rov Qab)

Nrog rau qee qhov kev dag, Kuv muaj peev xwm khaws cov zaub mov txawv rau tsuas yog peb cov khoom xyaw, (nrog rau ob peb lub tais ntim khoom noj) thiab ua rau lawv tsuas yog qab raws li qhov nyuaj dua. Txhua daim ntawv qhia hauv phau ntawv qhia siv cov khoom xyaw yooj yim uas koj tuaj yeem nqa ntawm koj lub khw muag khoom noj hauv zos (lossis tej zaum tseem muaj nyob hauv tsev). Piv txwv li, ntau yam zaub mov txawv hu rau staples xws li txiv roj roj, ntsev, thiab av dub kua txob, uas koj yuav tsum tau muaj nyob rau hauv koj chav ua noj.

Qhov chaw zoo tshaj plaws los suav nrog cov yooj yim yooj yim peb cov khoom xyaw? Koj cov khoom noj txom ncauj. Nrog kev sib xyaw ntawm cov protein, cov carbohydrates, thiab cov rog noj qab nyob zoo, cov no tsis ci ci lub zog tom yog qhov zoo tshaj plaws, qab, khoom noj txom ncauj tom qab ua haujlwm lossis rau thaum koj xav tau qee yam me ntsis los ua kom koj nyob nruab nrab ntawm noj su thiab noj hmo. Heck, koj tuaj yeem noj cov no rau pluas tshais lossis khoom qab zib. (Related: Irresistible Recipes for Protein and Energy Balls)

Ntxiv rau, txhua qhov ntawm peb cov khoom xyaw suav nrog ua lub hom phiaj thiab muab cov as -ham:

• Old-fashioned dov oats: Oats yog cov nplej tag nrho (aka muaj zaub mov noj qab nyob zoo!) Lawv kuj ntxiv cov fiber ntau soluble uas pab ua kom koj xis nyob. Sim Bob's Red Mill Old-Fashioned Rolled Oats (Yuav Nws, $ 15, amazon.com).
• Almond butter: Ua los ntawm av roasted almonds, almond butter yog nplua nuj nyob rau hauv vitamin E, antioxidant. Cov txiv ntseej no tseem muaj cov roj omega-3, potassium, calcium, magnesium, manganese, thiab hlau. Koj tuaj yeem xaiv hloov pauv almond butter rau lwm cov txiv ntoo lossis noob butter, xws li txiv laum huab xeeb, paj noob hlis butter, lossis kua txiv ntoo butter. Sim Justin's Classic Almond Butter (Yuav Nws, $ 9, amazon.com).
• Ntshiab maple phoov: 100 feem pua ​​​​ntawm cov kua txiv hmab txiv ntoo ntshiab ntxiv qhov qab zib rau cov khoom noj no thiab muaj cov khoom noj me me xws li calcium, potassium, manganese, magnesium, phosphorus, zinc, hlau, thiab ntau B-vitamin. Muaj qhov siv me me hauv daim ntawv qhia peb cov khoom xyaw no, pab sib npaug qhov qab yam tsis muaj suab thaj ntau ntxiv. Sim Butternut Mountain Farm Pure Maple Syrup (Yuav Nws, $ 15, amazon.com).

Thaum koj tau txais cov dai ntawm daim ntawv qhia yooj yim, koj tuaj yeem ua rau koj tus kheej los ntawm kev ntxiv cov qhob noom xim kasfes tsaus nti, raisins, qhuav tart cherries, lossis yob lawv hauv cov txiv maj phaub flakes - qhov ua tau yog qhov kawg. (Nov yog ntau lub tswv yim tom qab daim ntawv qhia tswv yim los txhawb koj.)

Almond Oat Energy Bites

Qhov siab: 8 hli

Lub sijhawm ua noj: 10 feeb

Lub sijhawm tag nrho: 40 feeb

Cov khoom xyaw:

• 1 khob (250 mL) loj-flake (old-fashioned) dov oats
• 6 dia (90 mL) almond butter
• 2 tablespoons (30 mL) ntshiab maple phoov
• 1/8 teaspoon (0.5 mL) ntsev

Cov lus qhia:

1. Muab oats nyob rau hauv ib tug nruab nrab saucepan tshaj medium-tsawg tshav kub.Toast oats kom txog thaum lawv pib xim av nyob ib ncig ntawm cov npoo, li 4 feeb. Tshem cov oats los ntawm lub lauj kaub kub thiab muab tso rau qhov txias rau tsawg kawg 10 feeb.
2. Ntxiv cov oats txias, almond butter, maple phoov, thiab ntsev rau hauv rab los yog cov khoom noj khoom haus thiab sib tov kom txog thaum tus. Yog tias lub khob noom cookie tsis nplaum txaus los ua pob, ntxiv 1 teaspoon dej hauv ib lub sij hawm kom txog thaum ua tau zoo sib xws.
3. Siv tes ntxuav, yob li 1 tablespoon ntawm cov khoom sib tov rau hauv lub pob, thiab tso rau ntawm daim ntawv ci. Rov ua dua nrog cov sib tov ntxiv, sib nrug tom 1 nti sib nrug, thiab tso rau hauv tub yees kom txog thaum khov; yam tsawg 30 feeb.

Copyright Toby Amidor, Qhov Zoo Tshaj Plaws 3-Cov Ntawv Qhia Ua Noj: 100 Zaub Mov Yooj Yim & Yooj Yim rau Txhua Tus. Robert Rose Phau Ntawv, Lub Kaum Hli 2020. Duab zoo los ntawm Ashley Lima. Tag nrho cov cai qhaib.

Tshuaj xyuas rau