Txaus Siab Koj Lub Plawv Nrog No Cov Zaub Mov Tag Nrho Shakshuka rau Brunch

Zoo Siab

• Hearty Shakshuka nrog Whole Grains
• Tshuaj xyuas rau

Yog tias koj tau pom shakshuka ntawm cov ntawv qhia zaub mov noj, tab sis tsis xav kom leej twg ntes koj nug Siri seb nws yog dab tsi, me nyuam tub koj puas xav kom koj tsis pom qhov muag tsis hais nws. Cov tais ci no nrog cov kua txiv lws suav zoo ua luam dej ib ncig ntawm cov qe yog la crème de la crème ntawm cov pluas noj.

Hmoov zoo, koj tsis tas yuav tos rau hnub Sunday yav tav su café npaj. Koj tuaj yeem yooj yim ua qhov no hauv tsev hauv tsawg dua 30 feeb. Ntxiv rau, daim ntawv qhia no tsuas yog tshwm sim los ua lub zog noj haus.

Qe yog tus nqi ntawm cov khoom no, thiab, tshwj tsis yog tias koj tsis yog vegan, tej zaum ib yam dab tsi koj twb muaj nyob rau hauv koj lub fridge. Tsis tsuas yog cov qe yog qhov tseem ceeb ntawm cov protein (los ntawm 6 grams ib lub qe loj), lawv tseem muaj ntau dua 20 feem pua ​​​​ntawm koj cov txiaj ntsig niaj hnub rau cov vitamins B xws li biotin, choline, thiab pantothenic acid, uas yog qhov tseem ceeb rau koj lub zog khaws cia, nrog rau cov as -ham zoo li selenium thiab molybdenum. (Yog tias cov qe tsis yog koj li, tab sis koj tab tom nrhiav noj tshais uas muaj protein ntau, xyuas cov tswv yim no tsis muaj qe.)

Thiab nws yuav tsis yog shakshuka yam tsis muaj txiv lws suav. Cov txiv lws suav kaus poom tau siv hauv daim ntawv qhia no thiab lawv tau tig lub tais no mus ua zaub mov kom muaj kev noj qab haus huv. Txiv lws suav yog ib qho ntse ntawm lycopene (lub zog antioxidant uas ua kom cov dawb radicals tuaj yeem ua rau mob qog noj ntshav thiab mob plawv). Txawm tias muaj tseeb hais tias nrog cov kua txiv lws suav thiab qe ua ke, koj tab tom saib ntau dua 18 grams ntawm cov protein thiab cov zaub mov zoo, tseem muaj ib qho tseem ceeb uas ua rau daim ntawv qhia no tshwj xeeb Shakshuka zoo heev: cov nplej tag nrho.

Cov khw noj mov feem ntau yuav ua haujlwm rau lawv nrog ib daim ntawm toasted baguette, uas yog qab, tab sis xaiv rau tag nrho cov nplej ci rau hauv cov tais kom ntseeg tau tias koj lub phaj yog sib npaug zoo thiab yuav ua rau koj puv thiab txaus siab. Quinoa tau siv ntawm no, tab sis koj tuaj yeem siv cov nplej xim av, amaranth, lossis barley, ib yam nkaus. Tus kws ua zaub mov Sara Haas, RDN, LDN, qhia txog qhov tsw ntawm qhov twg tag nrho cov nplej uas koj xaiv (rau daim ntawv qhia no lossis lwm yam) los ntawm kev ua kom cov nplej hauv zaub, nqaij qaib, lossis nqaij nyuj (tsis yog dej), toasting cov nplej hauv ib lub lauj kaub ua ntej ua noj, lossis ntxiv me ntsis ntawm cov tshuaj ntsuab tshiab zoo li parsley lossis cilantro thaum kawg.

Hearty Shakshuka nrog Whole Grains

Ua: 2 servings (li 1 khob nrog 2 qe txhua)

Cov khoom xyaw

• 1/2 khob quinoa (lossis tag nrho cov noob xaiv)
• 1 khob qis-sodium zaub zaub
• 1/8 teaspoon kosher ntsev
• 1/4 khob tws parsley
• 1 txiv qaub wedge
• 1 tablespoon txiv roj roj
• 11/2 khob (2 oz) tws dos
• 1 nruab nrab (5 oz) tswb kua txob (txhua xim), txhoov
• 2 cloves qej, minced
• 1/2 teaspoon dub kua txob
• 3/4 teaspoon Italian seasoning
• 1/8 teaspoon kosher ntsev
• 1 tau (28 oz) txiv lws suav, tsis muaj ntsev ntxiv
• 4 qe loj
• Liab kua txob liab flakes (xaiv tau garnish)

Cov lus qhia

1. Txhawm rau npaj whole grain: Toast quinoa nyob rau hauv loj nonstick skillet rau ob peb feeb dhau tshav kub. Tshem tawm thiab teem ib sab. Ntxiv zaub broth rau ib lub lauj kaub me me thiab coj mus rau ib lub boil. Ntxiv quinoa thiab kosher ntsev; do. Txo cov cua sov kom simmer, thiab ua noj li 15 feeb los yog kom txog thaum tag nrho cov kua yog absorbed. Tos nrog 1 teaspoon tshiab txiv qaub kua txiv thiab tws parsley.

2. Muab lub lauj kaub tais diav loj tso rau nruab nrab cua sov. Ntxiv txiv roj roj, dos, thiab tswb kua txob. Ua noj, nplawm qee zaus, 5 txog 7 feeb, lossis kom txog thaum muag muag. Ntxiv minced qej, kua txob dub, Italian seasoning, thiab kosher ntsev. Do thiab ua noj rau 2 mus rau 3 feeb, tom qab ntawd ntxiv txiv lws suav. Tig lub cua sov mus rau nruab nrab, npog, thiab cia ua noj rau 5 feeb.

3. Tshem lub hau thiab tsim plaub qhov me me hauv cov txiv lws suav sib xyaw nrog ib rab diav lossis rab diav. Ua tib zoo tsoo lub qe rau hauv txhua lub qhov, tom qab ntawd npog lub lauj kaub. Cia ua noj ua haus ntxiv 6 feeb lossis kom txog thaum dawb tau khov thiab yolk tau teeb tsa me ntsis, tab sis tseem xoob. (Yog tias koj xav tau lub qe khov, ua noj rau 8 feeb.)

4. Tshem cov txiv lws suav thiab qe lauj kaub los ntawm tshav kub. Muab tag nrho cov nplej sib npaug ntawm ob lub tais thiab tsim ib lub qhov dej me me hauv nruab nrab. Muab 2 lub qe thiab ib nrab ntawm cov txiv lws suav sib tov rau saum. Txaus siab rau!

Daim ntawv qhia kev saib xyuas ntawm Fertility Foods Cookbook: 100+ Recipes to Nourish Your Body los ntawm Elizabeth Shaw, M.S., R.D.N., C.L.T. thiab Sara Haas, R.D.N., C.L.T.

Tshuaj xyuas rau