Niam Txiv Hack: Khoom Noj Koj Yuav Npaj Tau Txais Thaum Hnav Koj Cov Menyuam

Zoo Siab

• Muab txiv hmab txiv ntoo thiab zaub ua si
• Roast ib tais ntawm tsis-chop veggies
• Tau muaj tswv yim nrog cov kua mis yogurt
• Ua ib qhov loj ntawm lub suab luag
• Mus loj rau ntawm qos yaj ywm ci
• Ua phaj ntawm kev noj qab haus huv-ish nachos
• Txhaum tawm koj cov cooker qeeb

Yuav muaj hnub uas nej ib leeg hais kom ua txhua yam. hnub. ntev. Nws tsis txhais tau tias koj yuav tsum mus tshaib plab.

Ua noj thaum hnav koj tus menyuam tshiab yuav zoo li lub tswv yim ntse - thaum koj xeeb tub. Tab sis ib zaug koj tau nqis mus rau hauv chav ua noj nrog ib tus neeg me me uas nyob rau ntawm koj hauv ntej, nws mam li nco dheev ntaus koj tias nyob ze ntawm cov nplaim taws, roj kub, thiab cov khoom ntse tuaj yeem yog daim ntawv qhia txog kev puas tsuaj.

Qhov teeb meem yog, feem ntau cov menyuam mos tshiab xav tau kev ua qaj txhua lub sijhawmCov. Qhov twg txhais tau hais tias ntau zaus, hnav lawv tej zaum yuav yog txoj kev koj tuaj yeem ua txhua yam kom tiav. Yog li dab tsi koj tuaj yeem ua rau qhov kev nyab xeeb, thaum tseem tswj xyuas kom txaus siab dua li PB&J?

Koj tau txais kev xaiv ntau dua li qhov koj xav. Ntawm no, cov tswv yim yooj yim rau kev nyob kom zoo noj haus thaum koj tus menyuam nyob hauv ib qho chaw tus neeg nqa khoom, qhwv, lossis xaub.

Muab txiv hmab txiv ntoo thiab zaub ua si

Yog lawm, txiav ib rab riam ntse ntev yog txoj haujlwm ua tau zoo tshaj thaum koj tsis hnav koj tus menyuam. Tab sis peb nyob nraum hais nws ntawm no lawm vim tias yog tias koj tuaj yeem txua sijhawm tsuas yog 10 feeb los txiav ua ntej ob peb ntau hom txiv hmab txiv ntoo thiab veggies uas tuaj yeem noj tau nyoos, nws yuav qhib lub ntiaj teb kev xaiv zaub mov zoo rau kev noj qab haus huv (nyeem! )).

Sim:

• tearing ua ntej ntxuav ntxias lossis zaub ntsuab
• hlais ntsej muag liab kua txob, zucchini, dib, lossis taub lub caij ntuj sov
• halving txiv lws suav txiv lws suav
• shredding beets
• tev thiab slicing txiv nkhaus taw lossis txiv kiwi
• hlais cov txiv apples lossis pears

Roast ib tais ntawm tsis-chop veggies

Tsis yog txhua cov zaub nkaus xav tau tawg nrog rab riam. Koj tuaj yeem rhuav tshem nyias ntawm zaub cob pob thiab paj zaub paj nrog florets nrog koj ob txhais tes, lossis tawg woody hauv qab daim ntaub asparagus stalks.

Tsis tas li, siv cov txiaj ntsig zoo hauv khw-xaiv zoo li cubed butternut squash lossis txiav taum ntsuab. Koj tuaj yeem pov cov ib qho ntawm cov kev xaiv no rau ntawm daim ntawv ci, ua daus nrog txiv roj roj, sab saum toj nrog koj cov nyiam nyiam caij, thiab ci kom txog thaum caramelized.

Tom qab siav, koj tuaj yeem:

• Muab cov khaub noom ntsw ci lossis ci qhwv.
• Rub rau ntawm cov nplej xim av (tau npaj ua ntej, ua zaub mov microwaveable ntawm lub tsev loj, lossis khaws cov khoom seem ntawm koj daim ntawv txiav txim tom ntej) thiab sab saum toj nrog cov chickpeas lossis cov kaus poom tuaj yeem ua kom sai.
• Muab quav rau hauv cov qe nplawm kom ua ib lub frittata.

Tau muaj tswv yim nrog cov kua mis yogurt

Greek cov kua mis nyeem cov kua mis uas yog cov lus Askiv lossis tsev ntxhua khaub ncaws hauv tsev tuaj yeem yog lub hauv paus rau kev txaus siab rau cov pluas noj uas tuaj yeem qab qab lossis qab ntxiag, hais los ntawm Frances Largeman-Roth, RDN, tus sau ntawm "Smoothies thiab Cov Kua Txiv: Tiv Thaiv Kho Tsev Neeg" thiab niam ntawm peb.

Cov tais no tau yooj yim dua yog tias koj muaj ob peb yam ntawm cov txiv ntoo ua ntej ntov lossis cov veggies nyob ntawm tes. Ib txhia yummy combos sim:

• txiv nkhaus taw, walnuts, chia noob nrog ib tug drizzle ntawm zib ntab
• txiv kab ntxwv, txiv ntoo qhuav, txiv duaj hmoov, qab zib ntab
• cherry txiv lws suav, dib, txiv ntseej, za'atar
• chickpeas, shredded beets, txhua yam bagel seasoning

Ua ib qhov loj ntawm lub suab luag

Txhua yam koj yuav tsum tau ua yog pov koj cov khoom xyaw rau hauv cov khoom noj khoom noj thiab ntaus khawm "rau". (Yog koj xav tias lub suab nrov yuav rhais koj tus menyuam los ntawm pw, ua li no thaum lawv twb tsis tsaug zog.)

Nrog koj hummus npaj mus, koj muaj peev xwm:

• Sau nws rau ntawm daim ntaub qhwv nrog tus menyuam yaus spinach, zaub qhwv nqaij ntses, avocado, thiab cheese.
• Tsim ib qho nqaij ntses hauv Mediterranean tsim nrog cov crackers, txiv ntseej, cov ntses kaus poom, thiab cov cheese.
• Daus nws rau saum cov zaub xas lav tsis txhob hnav khaub ncaws.
• Siv nws ua lub siab to-topper rau tom khw veggie burgers.
• Nyias nws nrog txiv ntseej roj thiab siv ua kua-muaj hmoov nplej zom ntses.

Mus loj rau ntawm qos yaj ywm ci

Cov qos yaj ywm qab zib ua noj hauv microwave tsawg dua 10 feeb, tsis tas yuav muaj lwm yam cuab yeej ntxiv. Qhov zoo tshaj plaws, muaj txoj kev yooj yim kawg rau qhov saum thiab tig lawv mus rau hauv cov zaub mov tag nrho.

Ib co six combos sim:

• taum dub, halved txiv lws suav txiv lws suav, daus ntawm Greek yogurt
• hummus, cov kaus poom tuna, cov me nyuam mos liab spinach
• cov nqaij ci shissded rotisserie, khw-yuav BBQ ntses, ci ci ncuav
• txiv laum huab xeeb, txiv tsawb, txiv kab ntxwv
• tahini, blueberries, zib ntab

Ua phaj ntawm kev noj qab haus huv-ish nachos

Tau txais lub cub ci? Tom qab ntawd koj tuaj yeem ua ib daim phaj loj ntawm qhov zoo-txaus-rau-koj nachos thaum koj hnav koj tus menyuam.

Pawg pob kws tortilla chips tso rau hauv lub tais ci thiab saum nrog muab txiav tsuav, muab hlais hauv cov txiv ntseej, thiab cov txiv ntseej txiv lws suav, ntxiv rau cov zaub uas koj muaj rau ntawm tes. (Kab rau daim ntawv ci nrog ntawv ci ntawv ci rau kom ntxuav tau yooj yim.)

Ci kom txog thaum lub cheese yog bubbly. Yog tias koj tuaj yeem tswj hwm kom ntxiv rau qee cov avoc av diced nyob rau sab saum toj, txawm tias zoo dua.

Txhaum tawm koj cov cooker qeeb

Nws yog txoj kev yooj yim tshaj plaws rau pluas mov tsis muaj plua plav uas muaj hnub dhau los. "Yog tias koj tuaj yeem nrhiav tau 10 feeb khaws cov zaub thiab qos yaj ywm thiab muab pov rau hauv cov crockpot nrog kev txiav nqaij, koj yuav npaj noj hmo tom qab ob peb teev," nrog lwm tus ntawm txoj kev.

Qee cov tswv yim yooj yim los sim:

• nqaij qaib ncej puab, broccoli florets, teriyaki ntses
• cubed boneless chuck ci, ci qos yaj ywm, menyuam yaus carrots, taum mog, nqaij nyuj, nqaij soob muab tshuaj txhuam
• halved hnyuv ntxwm txuas, hlais tswb kua txob, dos
• lentils, txhoov ntxhiab tsw qab, roj ci nqaij hauv cov txiv lws suav, zaub ua zaub
• nqaij qaib mis, thawv salsa, taum dub, pob kws

Marygrace Taylor yog tus kws saib xyuas kev noj qab haus huv thiab kev ua niam ua txiv, yav dhau los yog KIWI phau ntawv xov xwm, thiab niam rau Eli. Ntsib nws ntawm marygracetaylor.com.