Tus Sau: Judy Howell
Hnub Kev Tsim: 25 Lub Xya Hli Ntuj 2021
Hloov Hnub: 19 Lub Rau Hlis Ntuj 2024
Anonim
Tswv Yexus lub neej thaum pib txug thaum xaus
Daim Duab: Tswv Yexus lub neej thaum pib txug thaum xaus

Zoo Siab

Kev npaj noj mov tuaj yeem zoo li ua haujlwm tsis txaus ntshai, tshwj xeeb tshaj yog thaum koj tau siv nyiaj txiag.

Dab tsi ntxiv, tuaj nrog cov zaub mov qab qab zoo, noj zaub mov zoo, thiab cov menyuam yaus-phooj ywg tuaj yeem yog qhov kev coj ncaj ncees.

Tseem, ntau cov zaub mov txawv tsis yog tshuaj ntsuab thiab khoom noj zoo rau tag nrho tsev neeg xwb tab sis tuaj yeem ua rau koj cov menyuam koom tes hauv chav ua noj. Ntxiv mus, nws muaj peev xwm ua tag nrho koj txoj kev yuav khoom ib zaug es tsis txhob txav tawm mus tom khw.

Txhawm rau pab, qhov no tsab xov xwm muab 1-lub lim tiam phiaj xwm khoom noj khoom haus thiab daim ntawv yuav khoom rau tsev neeg ntawm 4 lossis ntau dua.

Hnub Monday

Noj tshais

Qe noj ncuav ci nrog kua txiv kab ntxwv

Cov khoom xyaw:

  • 4 lub qe (ib tus nyuaj)
  • 4 cov muffins lus Askiv tag nrho
  • Cheddar cheese, hlais lossis tshee
  • 1 txiv lws suav (hlais ib qho)
  • zaub xas lav
  • 2 txiv kab ntxwv (hlais thiab ua ib sab)

Cov lus qhia: Nteg txhua lub qe thiab ntxiv maj mam muab rau hauv cov roj uas tsis muaj roj lossis tsis yog lub lauj kaub dhau lub tshav kub nruab nrab. Ua noj kom txog thaum cov ntsej muag tau tig rov qab. Maj mam muab cov spatula hauv qab, tig lub qe, thiab ua noj rau lwm feeb los yog li ntawd.


Thaum lub qe tab tom ua noj, txiav cov lus Askiv muffins hauv ib nrab thiab ci rau lawv txog thaum Golden xim av. Ntxiv lub qe, cheese, txiv lws suav, thiab zaub xas lav rau ib nrab hnub, tom qab ntawd muab lwm tus ib nrab tso rau saum thiab ua haujlwm.

Tswv yim: Nws yooj yim los nthuav cov zaub mov no kom muaj txiaj ntsig ntau ntxiv. Cias ntxiv cov qe thiab muffins Askiv ntxiv raws li xav tau.

Noj su

Ntshav ntaub qhwv nrog mis nyuj

Cov khoom xyaw:

  • Ntawv qhaib Bibb
  • 2 tswb lub kua txob, hlais
  • matchstick carrots
  • 2 avocados
  • 1 lub pob (350 grams) ntawm ntxiv tofu
  • 1 me nyuam diav ntawm mayonnaise, sriracha, lossis lwm yam khoom noj raws li xav tau
  • 1 khob (240 ml) ntawm mis nyuj haus lossis kua taum pauv rau ib tus neeg

Cov lus qhia: Hlais cov taum pauv, kua txob, carrots, thiab avocado. On nplooj loj zaub xas lav, ntxiv cov mayonnaise thiab lwm yam khoom noj. Tom ntej no, ntxiv cov zaub thiab taum paj, txawm hais tias sim tsis txhob ntxiv ntau cov khoom xyaw rau txhua daim nplooj. Thaum kawg, nruj nreem dov lub zaub xas lav nrog cov khoom xyaw sab hauv.


Nco tseg: Noj cov taum paj yog xaiv tau. Tofu tuaj yeem noj tau los ntawm pob. Yog tias koj xaiv los ua nws, ntxiv rau nws rau lub lauj kaub roj oiled thiab kib kom txog thaum Golden xim av.

Tswv yim: Kom muaj kev lom zem rau tsev neeg, npaj txhua yam khoom xyaw thiab muab tso rau cov phaj uas muab rau noj. Cia koj tsev neeg cov txheeb ze ua lawv cov ntaub ntawv. Koj tseem tuaj yeem hloov pob xaum rau cov nqaij qaib lossis nqaij qaib cov txwv.

Khoom txom ncauj

Hlais cov txiv av thiab txiv laum huab xeeb

Cov khoom xyaw:

  • 4 txiv apples, hlais
  • 2 diav (32 grams) ntawm txiv laum huab xeeb rau ib tus neeg

Noj hmo

Nqaij qaib Rotisserie nrog cov zaub ci

Cov khoom xyaw:

  • khw-yuav nqaij qaib rotisserie
  • Yukon Kub qos yaj ywm, txhoov
  • carrots, hlais
  • 1 khob (175 grams) ntawm zaub cob pob, txhoov
  • 1 dos, tsuav nqaij
  • 3 diav (45 mL) ntawm txiv roj roj
  • 2 diav (30 mL) ntawm balsamic vinegar
  • 1 rab diav (5 mL) ntawm Dijon mustard
  • 2 qej cloves, minced
  • ntsev, kua txob, thiab kua txob flakes kom saj

Cov lus qhia: Preheat qhov cub kom txog 375 ° F (190 ° C). Hauv ib lub tais, sib tov roj txiv roj, balsamic vinegar, Dijon mustard, qej, thiab cov txuj lom. Muab cov zaub tso rau ntawm lub lauj kaub rau ci thiab nqus lawv nrog qhov sib tov no, tom qab ntawd ci lawv rau 40 feeb lossis kom txog thaum crispy thiab kev sib tw. Pab nrog nqaij qaib.


Tswv yim: Tso hauv cov nqaij qaib uas tseem tshuav rau tag kis.

Hnub Tuesday

Noj tshais

Oatmeal nrog txiv hmab txiv ntoo

Cov khoom xyaw:

  • 4 pob ntawv tshwj xeeb ntawm oatmeal dawb
  • 2 khob (142 grams) ntawm cov txiv ntseej
  • 3 diav (30 gram) ntawm hemp noob (yeem)
  • ib txhais tes ntawm cov walnuts txho (yeem)
  • suab thaj xim av (mus saj)
  • 1 khob (240 mL) mis lossis kua taum rau ib tus neeg

Cov lus qhia: Ua noj oatmeal sai rau hauv lub lauj kaub loj uas siv dej lossis mis ua rau lub hauv paus, ua raws cov lus qhia pob rau kev ntsuas. Ua ntej nws npaj tau, sib tov hauv cov txiv khov. Pab nrog 1 khob (240 mL) ntawm mis lossis kua mis.

Noj su

Cov nqaij qaib ua noj nrog kua zaub soob

Cov khoom xyaw:

  • nqaij qaib seem (txij hnub ua ntej) los yog hlais nqaij qaib hauv qab
  • 4 cov tseem grain ciabatta buns
  • zaub xas lav, nraus
  • 1 lws suav, hlais
  • Cheddar cheese
  • mayonnaise, mustard, lossis lwm yam txuj ci raws li xav tau
  • 2 poom (10 ooj lossis 294 mL) cov kua ntsev tsawg ntsev

Cov lus qhia: Ua raws cov lus qhia txog ntawm cov kua zaub lws suav, uas tej zaum yuav xav tau kev ua noj ua haus. Txhawm rau cov protein ntxiv, siv mis lossis kua taum pauv es tsis txhob muaj dej.

Tswv yim: Koj tuaj yeem cia koj cov neeg hauv koj tsev neeg ua lawv tus kheej cov qhaub cij. Yog tias koj tsis muaj cov nqaij qaib txij hnub Monday los, siv cov nqaij qaib rau hlais los rau.

Khoom txom ncauj

Hummus thiab hlais nplej

Cov khoom xyaw:

  • 1 lub taub hau Askiv loj, hlais
  • 1 tswb kua txob, hlais
  • 1 pob ntawm hummus

Tswv yim: Txhawm rau kom koj cov menyuam koom tes, cia lawv xaiv hom zaub.

Noj hmo

Neeg tsis noj nqaij tacos

Cov khoom xyaw:

  • 4–6 mos- lossis tawv-tawv tacos
  • 1 poom (19 ooj lossis 540 grams) taum dub, rinsed zoo
  • Cheddar cheese, grated
  • 1 txiv lws suav, tsuav nqaij
  • 1 dos, tsuav nqaij
  • zaub xas lav, hlais
  • salsa
  • qaub cream
  • taco seasoning

Cov lus qhia: Ua noj cov taum dub nyob hauv ib lub roj maj mam roj nrog taco seasoning. Txhawm rau cov protein ntxiv, siv cov kua mis nyeem yog lus Greek tsis txhob yog qab zib.

Hnub Wednesday

Noj tshais

Cheerios nrog txiv hmab txiv ntoo

Cov khoom xyaw:

  • 1 khob (27 grams) ntawm Cheerios dawb (lossis hom zoo sib xws)
  • 1 khob (240 mL) ntawm mis nyuj lossis kua taum
  • 1 txiv tsawb, hlais (ib tus neeg)

Tswv yim: Thaum koj tuaj yeem siv lwm hom mis, mis thiab mis nyuj muaj cov ntsiab lus protein ntau tshaj plaws.

Noj su

Qe noj cov qhaub cij nrog txiv hmab

Cov khoom xyaw:

  • 8 hlais cov mov ci tag nrho
  • 6 tawv tawv ntov qe
  • 3 diav (45 mL) ntawm khw-yuav lossis hom mayonnaise
  • 1-2 teaspoons (5-10 mL) ntawm Dijon mustard
  • 4 zaub xas lav nplooj
  • ntsev thiab kua txob rau saj
  • 1 khob (151 grams) txiv hmab ib leeg rau ib leeg

Cov lus qhia: Tev lub tawv-hau qe thiab txiav ua plaub hlis. Hauv ib lub tais hauv qhov nruab nrab, ntxiv cov qe, mayonnaise, Dijon mustard, ntsev, thiab kua txob. Siv rab rawg, sib xyaw qe thiab qe. Ua cov qhaub cij siv cov khob cij thiab cov nplej zom.

Khoom txom ncauj

Cov paj huab cua sib xyaw nrog cov npias tsaus nti

Cov khoom xyaw:

  • 1/2 khob (96 grams) ntawm paj kws kauv
  • 1 khob (175 grams) ntawm cov qhob noom xim kasfes tsaus, yaj tas

Tswv yim: Yog tias koj tsis muaj lub tshuab huab cua, tsuas yog ntxiv 2-3 diav (30-45 mL) ntawm txiv ntseej lossis txiv maj phaub roj rau hauv lub lauj kaub loj, tom qab ntawd paj kws kauv. Muab lub hau rau saum taub hau thiab ua kom txog thaum yuav luag txhua cov kernels tau nres popping. Saib xyuas nws kom zoo kom tsis txhob kub.

Noj hmo

Nplej zom nrog cov lws suav ntses, cov qaib ntxhw hauv av, thiab veggies

Cov khoom xyaw:

  • 1 pob (900 grams) ntawm macaroni lossis rotini mij
  • 1 lub thawv (15 ooj lossis 443 mL) kua txiv lws suav
  • 1 lub tswb ntsuab kua txob, txhoov
  • 1 dos, txhoov
  • 1 khob (175 grams) ntawm zaub cob pob, txhoov
  • 1 phaus (454 grams) ntawm nqaij qaib ntxhw av
  • Parmesan cheese, mus saj

Cov lus qhia: Thaum cov nplej zom ua noj, ntxiv cov qaib ntxhw hauv av rau hauv lub lauj kaub loj thiab ua kom nws hla dhau tshav kub. Npaj zaub thiab ntxiv rau hauv lauj kaub. Ncuav nyob rau hauv lub lws suav sauce ze rau thaum xaus. Rho cov mij, ntxiv cov ntses, thiab muab kev pabcuam.

Tswv yim: Ua ib qho ntxiv ntawm cov noodles lossis khaws cov ntxiv rau cov khoom seem tom qab.

Hnub Thursday

Noj tshais

Tag nrho cov hnab nplej nplej nrog txiv laum huab xeeb thiab txiv tsawb

Cov khoom xyaw:

  • 4 cov hnab nplej sib xyaw ua ke
  • 1-2 dia (16-32 grams) ntawm txiv laum huab xeeb
  • 4 txiv tsawb

Tswv yim: Muab koj cov menyuam cov mis nyuj haus lossis ib khob mis rau cov mis kom muaj protein ntxiv.

Noj su

Cov nplej zom zaub xam lav

Cov khoom xyaw:

  • 4-6 khob (630-960 grams) ntawm cov siav, muab nplej ua ntej
  • 1 nruab nrab liab dos, txhoov
  • 1 Askiv dib, txhoov
  • 1 khob (150 grams) ntawm Cherry txiv lws suav, halved
  • 1/2 khob (73 grams) ntawm cov txiv ntseej dub, pitted thiab halved
  • 3 qej cooj, minced
  • 4 ooj (113 grams) ntawm feta cheese, tawg
  • 1/2 khob (125 mL) ntawm txiv roj roj
  • 3 diav (45 mL) ntawm cov kua txiv kab ntxwv liab
  • 1/4 me me kua txob dub
  • 1/4 me nyuam ntsev
  • 1 tablespoon (15 mL) kua txiv kab ntxwv los yog txiv qaub
  • 1 teaspoon ntawm zib mu
  • kua txob liab plaub ya ri (mus saj)

Cov lus qhia: Hauv ib lub tais nruab nrab, muab cov roj txiv ntseej, kua txiv kab ntxwv liab, kua txiv kab ntxwv los yog kua txiv qaub, zib ntab, kua txob dub, ntsev, thiab kua txob liab. Teem ib sab. Npaj cov veggies nyoos thiab do rau hauv cov nplej zom rau hauv lub tais loj. Ntxiv hnav khaub ncaws thiab do zoo.

Khoom txom ncauj

Hau qe thiab zaub kav

Cov khoom xyaw:

  • 8 tawv-hau qe
  • celery nrog, tws

Noj hmo

Ua qhob noom burger nrog kib kib

Cov khoom xyaw:

  • 1 phaus (454 grams) ntawm nqaij nyuj hauv av
  • 4 lub hamburger buns
  • 1 pob (2.2 phaus lossis 1 kg) ntawm kev txiav cov ntawv kib fries
  • Monterey Jack cheese hlais
  • zaub xas lav nplooj
  • 1 lws suav, hlais
  • 1 dos, hlais
  • ob peb lub pickles, hlais
  • mayonnaise, mustard, relish, ketchup, vinegar, lossis lwm yam khoom noj raws li xav tau
  • ntsev, kua txob, thiab lwm yam txuj lom los saj

Cov lus qhia: Npaj 4 patties nrog av nqaij nyuj, ntsev, kua txob, thiab lwm yam qab zib. Muab lawv tso rau hauv ib daim ntawv ci thiab ci rau ntawm 425 ° F (218 ° C) li 15 feeb. Npaj cov toppings thiab muab tso rau ntawm lub tais ua haujlwm. Ua noj cov kib french raws li pob lus qhia.

Tswv yim: Tso cai rau koj cov menyuam xaiv lawv tus ntiv taw thiab hnav lawv tus kheej burgers.

Hnub Friday

Noj tshais

Tsev cheese nrog txiv hmab txiv ntoo

Cov khoom xyaw:

  • 1 khob (210 grams) ntawm tsev cheese rau ib tus neeg
  • txiv pos nphuab, hlais
  • blueberries
  • kiwi, hlais
  • ua npaws ntawm zib ntab (yeem)

Tswv yim: Tso koj cov menyuam sib xyaw thiab phim cov txiv ntoo uas lawv nyiam.

Noj su

Mini pizza

Cov khoom xyaw:

  • 4 cov muffins lus Askiv ua tiav tag nrho
  • 4 diav (60 mL) kua zaub lws suav
  • 16 slices ntawm pepperoni (lossis lwm yam protein)
  • 1 khob (56 grams) ntawm chais cheese
  • 1 lws suav, nyias hlais
  • 1/4 ntawm cov dos, tsuav nqaij
  • 1 teg ntawm cov menyuam mos liab

Cov lus qhia: Preheat qhov cub kom txog 375 ° F (190 ° C). Txiav cov ntawv lus muffins hauv ib nrab, tom qab ntawd ntxiv cov lws suav kua txob, pepperoni, cheese, lws suav, dos, thiab zaub ntsuab. Ci rau 10 feeb lossis kom txog thaum lub cheese tau yaj tas.

Tswv yim: Txhawm rau koom nrog koj cov menyuam yaus, cia lawv sib sau ua ke hauv lawv lub pizza.

Khoom txom ncauj

Txiv hmab txiv ntoo smoothie

Cov khoom xyaw:

  • 1-2 khob (197–394 grams) ntawm cov txiv ntseej
  • 1 txiv tsawb
  • 1 khob (250 mL) ntawm Greek yogurt
  • 1-2 khob (250-500 mL) dej
  • 3 diav (30 gram) ntawm hemp noob (yeem)

Cov lus qhia: Hauv ib rab, ntxiv dej thiab Greek yogurt. Tom ntej no, ntxiv cov khoom xyaw uas seem thiab muab sib tov kom txog thaum du.

Noj hmo

Tofu do-kib

Cov khoom xyaw:

  • 1 thaiv (350 grams) ntawm cov tuam txhab ruaj ntxiv, taum pauv
  • 2 khob (185 grams) ntawm cov txhuv liab
  • 2 carrots, tws
  • 1 khob (175 grams) ntawm zaub cob pob, txhoov
  • 1 lub kua txob liab, hlais
  • 1 dos daj, tsuav nqaij
  • 1-2 dia (15-30 grams) ntawm tshiab qhiav, tev thiab minced
  • 3 cloves qej, minced
  • 1-2 dia (15-30 mL) ntawm zib ntab (los yog saj)
  • 2 diav (30 mL) uas yog cov kua ntsev tsawg
  • 1/4 khob (60 mL) ntawm cov kua txiv kab ntxwv liab lossis kua txiv kab ntxwv
  • 1/4 khob (60 ml) ntawm noob txiv roj lossis zaub roj

Cov lus qhia: Npaj cov txhuv liab raws li cov lus qhia hauv lub thawv. Thaum nws tab tom ua noj, txiav cov veggies thiab cov taum thiab muab lawv tso rau. Ua kom cov kua ntses, sib tov cov qhiav, qej, zib ntab, kua ntses, roj, thiab kua txiv kab ntxwv liab los yog kua txiv kab ntxwv tso rau hauv lub tais nruab nrab.

Hauv ib qho loj, oiled skillet, ua noj taum paj kom txog thaum lub teeb xim av. Tshem tawm los ntawm qhov kub thiab tso rau ntawm daim ntawv phuam. Ntxiv cov zaub cob pob, kua txob, dos, zaub ntug hauv paus, thiab 1/4 ntawm cov kib ncuav kib rau cov ntawv ci. Ua noj kom txog rau thaum kev sib tw, tom qab ntawd ntxiv cov taum siav, mov, thiab seem uas seem rau cov nqaij me.

Tswv yim: Koj tuaj yeem siv cov seem uas seem nyob rau hauv cov roj kib kom txo cov zaub mov pov tseg.

Hnub Saturday

Noj tshais

Ci frittata

Cov khoom xyaw:

  • 8 lub qe
  • 1/2 khob (118 mL) dej
  • 1 khob (175 grams) ntawm zaub cob pob
  • 2 khob (60 grams) ntawm txiv duaj
  • 2 qej cloves, minced
  • 1/2 khob (56 grams) ntawm cov nqaij cheese
  • 1 teaspoon ntawm thyme
  • ntsev, kua txob, thiab kua txob flakes kom saj

Cov lus qhia:

  1. Xub qhov cub kom txog 400 ° F (200 ° C).
  2. Whisk lub qe, dej, thiab cov txuj lom hauv ib lub tais.
  3. Maj mam roj ib qho txuj ci loj, cov lauj kaub-hlau, lossis qhov cub-nyab xeeb lauj kaub nrog ua tsuag.
  4. Thaum lub qhov cub yog preheating, sauté veggies nyob rau hauv ib tug skillet los yog lauj kaub tshaj medium tshav kub.
  5. Tom qab ob peb feeb, ntxiv qe sib tov rau lub lauj kaub. Ua noj rau 1-2 feeb los yog kom txog thaum hauv qab siav thiab saum yog pib ua npuas.
  6. Sprinkle grated cheese on to top.
  7. Ci nws nyob rau hauv lub qhov cub rau 8-10 hom feeb los yog kom txog thaum uas ua. Txheeb xyuas, muab cov khoom qab zib ncuav los yog rab riam rau hauv nruab nrab ntawm cov frittata. Yog tias lub qe tseem khiav, tso nws rau lwm ob peb feeb thiab rov ua dua.

Noj su

Cov txiv laum huab xeeb thiab butter ci qhaub cij nrog txiv pos nphuab

Cov khoom xyaw:

  • 8 hlais cov mov ci tag nrho
  • 1 tablespoon (15 mL) ntawm txiv laum huab xeeb los yog txiv ntseej-dawb butter
  • 1 tablespoon (15 mL) ntawm jam
  • 1 khob (152 grams) txiv pos nphuab rau ib tug neeg

Khoom txom ncauj

Qaib ntxhw yob ib ce

Cov khoom xyaw:

  • 8 mini mos-plhaub tortillas
  • 8 hlais cov qaib cov txwv
  • 2 nruab nrab avocados (lossis ib pob ntawm guacamole)
  • 1 khob (56 grams) ntawm chais cheese
  • 1 khob (30 grams) ntawm cov me nyuam spinach

Cov lus qhia: Muab cov phom tortilla plooj thiab kis avocado lossis guacamole nyob rau sab saum toj. Tom ntej no, ntxiv ib daim ntawm cov nqaij qaib ntxhw, txiv duaj cov nqaij me me, thiab txiav tsuav nqaij rau txhua tus tortilla. Dov lub tortilla nruj thiab txiav hauv ib nrab.

Tswv yim: Txhawm rau kom cov yob tawm ntawm qhov poob mus, ntxiv tus txhuam hniav. Nco ntsoov tshem tus pas txhuam hniav ua ntej pab rau menyuam yaus.

Noj hmo

Hauv tsev chili

Cov khoom xyaw:

  • 1 phaus (454 grams) ntawm nqaij nyuj hauv av
  • 1 tau (19 ooj lossis 540 grams) cov noob taum liab raum, rinsed
  • 1 tuaj yeem (14 ooj lossis 400 grams) ntawm cov txiv lws suav
  • 1 lub thawv (15 ooj lossis 443 mL) kua txiv lws suav
  • 1 dos daj
  • 2 khob (475 mL) ntawm cov kua ntsev tsawg ntsev
  • 1 tablespoon (15 grams) ntawm chili hmoov
  • 1 teaspoon ntawm qej hmoov
  • 1 tablespoon (15 grams) cumin
  • 1/4 me me ntawm cayenne kua txob (yeem)
  • ntsev thiab kua txob rau saj
  • txiav shredded cheese (xaiv tau raws li lub garnish)

Cov lus qhia: Nyob rau hauv lub lauj kaub loj kua zaub, sauté cov hauv paus hauv cov roj kom txog thaum translucent. Tom ntej no, ntxiv cov nqaij nyuj hauv av rau lub lauj kaub, tawg nws ua ke nrog rab diav ntoo. Ua noj kom txog thaum cov nqaij tau browned. Ntxiv tag nrho cov txuj lom, lws suav ntses, txiv lws suav stewed, thiab taum liab.

Tom ntej no, ntxiv cov kua zaub thiab coj mus rau lub tais. Txo qhov ntsuas kub kom sov nruab nrab thiab ua noj rau 30 feeb. Sab saum toj nrog cheese yog xav tau.

Hnub Sunday

Noj su

Fabkis toast thiab txiv hmab txiv ntoo

Cov khoom xyaw:

  • 6-8 lub qe
  • 8 hlais cov mov ci tag nrho
  • 1 teaspoon ntawm cinnamon
  • 1 teaspoon ntawm nutmeg
  • 1/2 teaspoon ntawm vanilla extract
  • 1 khob (151 grams) ntawm blackberries lossis txiv pos nphuab, khov lossis tshiab
  • syrup maple (mus saj)

Cov lus qhia: Nyob rau hauv ib lub tais dav, whisk lub qe, cinnamon, nutmeg, thiab vanilla extract kom txog thaum ua ke thiab npluav. Roj ib qho txuj ci loj nrog butter lossis roj thiab coj nws mus rau hauv nruab nrab kom sov. Muab cov ncuav tso rau hauv cov qe thiab cov sib xyaw ua ke. Fry ob sab ntawm lub ncuav kom txog thaum Golden xim av.

Rov ua qhov txheej txheem no kom txog thaum txhua lub ncuav ci. Ua nrog txiv hmab txiv ntoo thiab kua txiv maple.

Tswv yim: Txog kev kho ntxiv, to top nrog whipped cream los yog hmoov qab zib.

Khoom txom ncauj

Cheese, khaub noom, thiab txiv quav ntswv nyoos

Cov khoom xyaw:

  • 5 cov nplej zom cov nqaj ib tug neeg
  • 2 ooj (50 grams) ntawm Cheddar cheese, hlais (rau ib tus neeg)
  • 1/2 khob (50 grams) ntawm txiv quav ntswv nyoos

Tswv yim: Ntau cov keej ua tau nrog cov hmoov nplej, roj thiab qab zib. Txhawm rau xaiv cov khoom noj zoo dua, xaiv 100% cov hmoov nplej tawg kom zoo.

Noj hmo

Xeemadillas

Cov khoom xyaw:

  • 4 nruab nrab-cov nplai me me-plhaub tortillas
  • 1 phaus (454 grams) ntawm cov nqaij qaib tsis muaj roj, hlais
  • 2 lub tswb liab kua txob txob, hlais
  • 1/2 ntawm cov dos liab
  • 1 avocado, hlais
  • 1 khob (56 grams) ntawm Monterey Jack cheese, hlais
  • 1 khob (56 grams) ntawm Cheddar cheese, shredded
  • 1 pob ntawm taco seasoning
  • ntsev thiab kua txob rau saj
  • txiv roj roj, raws li xav tau
  • qaub cream, raws li xav tau
  • salsa, raws li xav tau

Cov lus qhia: Preheat qhov cub kom txog 375 ° F (190 ° C). Hauv cov txuj ci loj, ntxiv cov roj, kua txob, thiab dos. Ua noj rau li 5 feeb. Ntxiv cov nqaij qaib thiab cov txuj lom thiab kib kom txog thaum siav tag thiab dhau los rau sab nraud.

Tso txhua lub plhaub tortilla rau lub tais ci. Ntxiv cov veggies siav thiab nqaij qaib rau ib sab ntawm tus vaub kib, tom qab ntawd sab saum toj nrog avocado thiab cheese. Muab quav rau sab tod los tus vauv rov los txog. Ci rau 10 feeb lossis kom txog thaum Golden xim av. Pab nrog qaub cream thiab salsa.

Tswv yim: Rau kev xaiv cov neeg tsis noj nqaij, koj tuaj yeem siv cov taum dub es tsis txhob nqaij qaib.

Daim ntawv yuav khoom

Cov npe hauv qab no tuaj yeem siv los ua phau ntawv qhia yuav khoom los pab koj sau khoom noj rau 1-lub lim tiam txoj kev noj mov. Koj yuav tsum tau kho kho raws raws li qhov ntau thiab tsawg ntawm koj tsev neeg.

Zaub thiab txiv hmab txiv ntoo

  • 4 cov txiv lws suav nruab nrab
  • 1 pob ntawm txiv lws suav
  • 1 pawg ntawm cov zaub kav
  • 1 pob khoom ntawm txiv duaj
  • 1 lub taub hau loj ntawm Bibb zaub xas lav
  • 2 lub txiv kab ntxwv
  • 2 daim ntau ntau ntawv Askiv
  • 1 daim qhiav loj tshaj plaws
  • 2 pob khoom ntawm txiv pos nphuab
  • 1 pob ntawm blueberries
  • 1 pob ntawm blackberries
  • 2 kiwis
  • 6 tswb lub kua txob
  • 1 ntim ntawm matchstick carrots
  • 5 avocados
  • 1-2 lub taub hau ntawm zaub cob pob
  • 7 Cov hauv paus dos daj
  • 2 cov dos liab
  • 4 qij ntawm qej
  • 3 carrots loj
  • 1 lub hnab ntawm Yukon Kub qos yaj ywm
  • 1 lub hnab loj ntawm cov nqaij khov
  • 1 Pawg ntawm cov tsawb
  • 1 hnab txhuv loj
  • 1 hub ntawm dub txiv ntseej
  • 1 jug (33 kua ooj lossis 1 liter) ntawm cov kua txiv kab ntxwv

Nplej thiab carbs

  • 8 tus lej mis mos ua lus Askiv muffins
  • 4 pob ntawv ntawm lub tiaj, oatmeal sai
  • 1 hnab ntawm hemp noob (yeem)
  • 2 lub ncuav tso tag nrho
  • 1 pob (900 grams) ntawm macaroni lossis rotini mij
  • 1 pob ntawm tag nrho cov hnab nplej
  • 4 cov tseem grain ciabatta buns
  • 1 pob khoom ntawm hamburger buns
  • 1 pob ntawm mov ci xim av
  • 1 pob ntawm mini mos tortillas
  • 1 pob ntawm nruab nrab-mos mos lub plhaub tortillas
  • 1 lub thawv ntawm cov poom khoom tawg ci tas nrho
  • 6 tawv tawv plhaub tacos

Mis los

  • 2 lub qe
  • 2 block (450 grams) ntawm Cheddar cheese
  • 1.5 nkas loos (6 litres) cov nyuj cov lossis kua taum
  • 4 ooj (113 grams) ntawm mis cheese
  • 1 pob ntawm Monterey Jack cheese slices
  • 24 ooj (650 grams) ntawm tsev cheese
  • 24 ooj (650 grams) ntawm Greek yogurt

Cov nqaij ua haujlwm

  • 2 block (500 grams) ntawm ntxiv khov kho taum paj
  • 1 lub khw-yuav nqaij qaib rotisserie
  • 1 poom (19 ooj lossis 540 grams) taum dub
  • 1 tau (19 ooj lossis 540 grams) cov noob taum liab raum
  • 1 phaus (454 gram) ntawm av qaib cov txwv
  • 2 phaus (900 grams) ntawm nqaij nyug av
  • 1 phaus (450 grams) ntawm lub mis tsis muaj xim
  • 1 pob ntawm pepperoni slices
  • 1 pob ntawm qaib cov txwv slices

Cov kaus poom thiab ntim khoom

  • 2 poom cov kua ntsev tsawg tom qab
  • 1 tuaj yeem (14 ooj lossis 400 grams) ntawm cov txiv lws suav
  • 2 lub rhawv zeb (30 ooj lossis 890 mL) kua txiv lws suav
  • 1 lub hnab ntawm cov walnuts tws (yeem)
  • 1 pob ntawm hummus
  • 1 lub thawv ntawm thawj, dawb Cheerios (lossis hom zoo sib xws)
  • 1/2 khob (96 grams) ntawm paj kws kauv
  • 1 khob (175 grams) ntawm tej daim chocolate dub
  • 1 hub ntawm txiv laum huab xeeb
  • 1 hub ntawm strawberry jam
  • 1 pob (2.2 phaus lossis 1 kg) ntawm kev txiav cov ntawv kib fries
  • 2 khob (500 mL) ntawm cov kua ntsev tsawg ntsev

Pantry staples

Vim tias cov khoom no feem ntau yog pantry staples, koj yuav tsis tas yuav yuav lawv. Tseem, nws yog qhov zoo tshaj los xyuas koj cov pantry cov khoom muag ua ntej mus kav khw.

  • txiv roj roj
  • balsamic vinegar
  • liab cawu cub vinegar
  • Dijon mustard
  • mayonnaise
  • sriracha
  • ntsev
  • zib ntab
  • kua txob
  • thyme
  • kua zaub
  • noob hnav roj
  • zaub roj
  • kua txob flakes
  • suab thaj qab zib
  • salsa
  • qaub cream
  • taco seasoning
  • Parmesan cheese
  • pickles
  • kua hmoov
  • qej hmoov
  • cumin
  • cayenne kua txob
  • cinnamon
  • nutmeg
  • vanilla extract
  • maple phoov

Hauv qab kab

Yuav tawm los npaj nrog pluas mov noj txhua lim tiam uas ua tau raws li qhov xav tau ntawm koj tsev neeg tuaj yeem yog qhov tsis yooj yim.

Qhov tshwj xeeb, txoj kev noj mov 1-lub lim tiam no yuav muab cov zaub mov zoo rau koj tsev neeg thiab noj kom qab. Siv daim ntawv yuav khoom yuav khoom siv thiab kho nws raws li koj tsev neeg cov kev xav tau thiab peev nyiaj. Thaum tsim nyog, koom nrog koj cov menyuam thiab lwm tus neeg hauv tsev neeg ua noj.

Thaum xaus ntawm lub lim tiam, nug koj cov neeg hauv tsev neeg seb lawv nyiam cov zaub mov twg tshaj. Tom qab ntawd koj tuaj yeem hloov kho cov npe no lossis rov siv nws rau lwm lub lim tiam.

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