8 lub tsev tshuaj rau qhov mob ntshav khov

Zoo Siab

• 1. Cov kua txiv qab
• 2. Cov txiv kab ntxwv, zaub ntug hauv paus thiab cov kua txiv beet
• 3. Plum kua txiv
• 4. Braised zaub qhwv nrog quinoa
• 5. Qhwv cov taum dub thiab nqaij nyuj hauv av
• 6. Fradinho taum zaub xam lav nrog tuna
• 7. Beet zaub xam lav nrog carrots
• 8. Lentil burger

Yuav kom tawm tsam kev ua haujlwm ntshav, uas feem ntau tshwm sim vim tsis muaj hlau hauv cov ntshav, nws raug nquahu kom suav cov zaub mov muaj hlau nyob hauv cov zaub mov, uas feem ntau tsaus xim, xws li beets, plums, taum dub thiab txawm tias chocolate.

Yog li, paub cov npe ntawm cov khoom noj muaj hlau yog txoj hauv kev zoo los pab kho tus mob. Txhawm rau kom rov qab zoo dua thiab ua kom txoj kev kho zoo dua, qee cov khoom noj no tuaj yeem siv los ua cov dej qab, uas yog cov riam phom zoo tiv thaiv tus kab mob tab sis nyob ntawm qhov mob hnyav ntawm lub cev, tus kws kho mob yuav muab tshuaj ntxiv rau cov hlau.

Txheeb xyuas qee cov qauv qhia ua kom zoo tiv thaiv ntshav liab.

1. Cov kua txiv qab

Pineapple kua txiv nrog zaub txhwb qaib yog qhov zoo rau kev sib ntaus sib tua kab mob vim tias parsley muaj hlau thiab txiv puv muaj vitamin C uas potentiates hlau nqus tau.

Cov khoom xyaw

• 2 cov nplais ntawm cov kua txob
• 1 khob dej
• qee cov nplooj parsley

Npaj hom

Yeej cov khoom xyaw rau hauv rab thiab haus tam sim ntawd tom qab npaj. Lub txiv puv luj tuaj yeem hloov ua rau cov txiv kab ntxwv lossis kua txiv.

2. Cov txiv kab ntxwv, zaub ntug hauv paus thiab cov kua txiv beet

Cov txiv kab ntxwv, zaub ntug hauv paus thiab kua txiv kab ntxwv yog qhov zoo rau kev tawm tsam kev mob ntshav vim nws yog nplua nuj hauv cov hlau.

Cov khoom xyaw

• 150 grams ntawm beets nyoos lossis siav (li 2 tuab slices)
• 1 me me zaub ntug hauv paus
• 2 txiv kab ntxwv nrog kua txiv kom ntau
• zib suab thaj rau saj kom qab zib

Npaj hom

Kis cov kab beet thiab zaub ntug hauv cov centrifuge lossis cov khoom noj khoom noj, kom tau tshaj tawm ntawm koj cov kua txiv. Tom qab ntawd, ntxiv qhov sib tov rau cov kua txiv kab ntxwv ntshiab thiab haus nws tam sim ntawd, kom ua rau lub ntsej muag zoo tshaj plaws.

Yog tias koj tsis muaj cov cuab yeej no, koj tuaj yeem tuav cov kua txiv hauv lub tshuab kom tsis huv, tsis ntxiv dej ntxiv thiab tom qab ntawd ua rau nws nyuaj.

3. Plum kua txiv

Plum kua txiv yog tseem zoo rau kev sib ntaus los tiv thaiv ntshav liab vim nws muaj ntau cov vitamin C, thiab yog li txhim kho kev nqus ntawm hlau los ntawm cov zaub mov ntawm cov hauv paus hniav tsob ntoo.

Cov khoom xyaw

• 100 g ntawm plum
• 600 ml dej

Npaj hom

Ntxiv tag nrho cov khoom xyaw rau hauv rab thiab tov kom zoo. Tom qab cov dej qab zib plum kua txiv nws tau npaj txhij yuav qaug.

4. Braised zaub qhwv nrog quinoa

Tus stew no tau qab thiab muaj qhov ntau ntawm cov hlau, ua rau nws xaiv qhov zoo rau cov neeg tsis noj nqaij.

Cov khoom xyaw

• 1 cabbage poob rau hauv nyias ib daim hlab
• 1 hlais qej
• roj
• ntsev kom saj
• 1 khob ntawm quinoa npaj noj

Npaj hom

Tso cov zaub qhwv, qej thiab roj rau hauv yias loj lossis kib thiab do tas li kom txo qis. Yog tias tsim nyog, koj tuaj yeem ntxiv 2-3 diav dej kom tsis txhob hlawv lub stew, thaum npaj txhij, ntxiv rau quinoa npaj thiab lub caij kom saj nrog ntsev thiab txiv qaub.

5. Qhwv cov taum dub thiab nqaij nyuj hauv av

Cov pluas noj zoo rau cov neeg muaj ntshav khov yog noj cov zaub qhwv uas muaj cov taum dub thiab nqaij nyuj hauv av, muaj qhov tsw qab, cov zaubmov Mev uas niaj hnub noj, tseem hu ua 'taco' lossis 'burrito'.

Cov khoom xyaw

• 1 daim ntawv qhwv
• 2 dia ntawm av nyuj raws caij nrog kua txob
• 2 diav ntawm noob taum dub
• tshiab spinach nplooj caij nrog txiv qaub

Npaj hom

Tsuas yog muab tso rau hauv cov ntawv qhwv, yob thiab noj tom ntej.

Yog tias koj xav tau, koj tuaj yeem hloov daim ntawv qhwv nrog ib tus crepioca uas muaj nrog noj 2 diav ntawm tapioca +1 lub qe rau cov roj pleev zaub kib.

6. Fradinho taum zaub xam lav nrog tuna

Qhov kev xaiv no tseem yog nplua nuj hauv cov hlau, thiab tuaj yeem yog qhov kev xaiv zoo rau pluas su lossis noj hmo, lossis noj thaum nyob tom qab ua haujlwm.

Cov khoom xyaw

• 200 g ntawm noob taum dub muag khoom
• 1 tuaj yeem tuna
• 1/2 tws dos
• txhoov parsley nplooj
• roj
• 1/2 txiv qaub
• ntsev kom saj

Npaj hom

Sauté cov dos kom txog thaum nws ua xim av daj thiab ntxiv cov taum ci. Tom qab ntawd ntxiv cov nqaij nyoos cov kaus poom, cov zaub txhwb qaib thiab lub caij nrog ntsev, roj thiab txiv qaub kom saj.

7. Beet zaub xam lav nrog carrots

Cov zaub xam lav no qab thiab yog ib qho kev xaiv zoo nrog koj pluas mov.

Cov khoom xyaw

• 1 lub txiv mab liab loj
• 1/2 beet
• 200 g ntawm chickpeas siav
• ntsev thiab txiv qaub rau saj

Npaj hom

Grate cov carrots thiab beets (nyoos), ntxiv cov chickpeas twb siav thiab lub caij nrog ntsev thiab txiv qaub rau saj.

8. Lentil burger

Lub lentil 'hamburger' no muaj hlau ntau, ua rau nws xaiv qhov zoo rau cov neeg tsis noj nqaij vim lawv tsis muaj nqaij.

Cov khoom xyaw

• 65 g ntawm niam ntawv cov mij
• 200 g ntawm lentils siav
• 4 diav ntawm breadcrumbs
• 1 dos
• parsley mus saj
• 40 g grated parmesan cheese
• 4 dia txiv laum huab xeeb
• 1 tablespoon ntawm poov xab extract
• 2 diav ntawm lws suav extract
• 4 diav dej

Npaj hom

Txheeb xyuas cov yeeb yaj kiab hauv qab no txog kev yuav ua li cas npaj daim ntawv qab qab no: