6 kev xaiv ntawm cov qhaub cij

Zoo Siab

• 1. Ntuj qaib txiag ci
• 2. Ricotta thiab zaub ntsuab
• 3. Arugula thiab txiv lws suav hnub ci ziab
• 4. Ntuj tuna sandwich
• 5. Qe
• 6. Huab cua Avocado

Piv txwv li cov qhaub cij muaj noj qab nyob zoo, muaj txiaj ntsig thiab ua nrawm ua kev xaiv uas tuaj yeem noj rau pluas su lossis ua hmo, piv txwv.

Lub qhaub cij tuaj yeem suav tias yog kev noj zaub mov tiav vim tias lawv tau ua nrog ntuj tsim thiab muaj txiaj ntsig zoo thiab muaj nplua nuj nyob hauv cov vitamins thiab minerals uas tseem ceeb rau kev ua haujlwm ntawm lub cev.

1. Ntuj qaib txiag ci

Cov khoom xyaw

• 2 slices ntawm qhob cij wholemeal;
• 3 diav ntawm shredded nqaij qaib.
• Zaub xas lav thiab lws suav;
• 1 tablespoon ntawm ricotta lossis tsev cheese;
• Ntsev, kua txob thiab oregano mus saj.

Npaj hom

Ua ntej sib sau ua ke lub qhaub cij, koj yuav tsum xub ua kom noj cov nqaij qaib thiab tseg kom nws mos thiaj li ci tau yooj yim. Tom qab ntawd, koj tuaj yeem muab cov cheese ua ke nrog nqaij yaj uas muab chais thiab muab tso rau ntawm lub khob cij ua ke nrog zaub xas lav thiab lws suav. Cov qhaub cooj tuaj yeem noj tau txias lossis kub.

Nws yog qhov tseem ceeb tshaj plaws tias cov zaub tau ntxuav kom raug kom tsis txhob muaj kev puas tsuaj rau kev noj qab haus huv. Nov yog yuav ua li cas ntxuav zaub thiab zaub.

2. Ricotta thiab zaub ntsuab

Cov khoom xyaw

• 2 slices ntawm qhob cij wholemeal;
• 1 tablespoon tag nrho ntawm ricotta crevice;
• 1 khob ntawm sautéed spinach tshuaj yej.

Npaj hom

Txhawm rau txiav cov nplooj zaub ntsuab, tsuas yog muab cov nplooj tso rau hauv kib nrog txiv roj roj thiab muab do kom txog thaum cov nplooj zaub ntsuab wilted. Tom qab ntawd, lub caij nrog ntsev thiab kua txob rau saj, sib tov nrog tshiab ricotta cheese thiab qhov chaw tso rau hauv lub ncuav.

Nws yog ib qho tseem ceeb uas cov nplooj ntoos hlav ntsuab tuaj yeem qhuav ua ntej kev ua tiav, txwv tsis pub cov txheej txheem yuav siv sij hawm thiab tsis muaj cov txiaj ntsig uas xav tau.

3. Arugula thiab txiv lws suav hnub ci ziab

Cov khoom xyaw

• 2 slices ntawm qhob cij wholemeal;
• 2 nplooj ntawm arugula;
• 1 tablespoon ntawm qhuav lws suav;
• Tsev cheese lossis ricotta.

Npaj hom

Ua kom cov nqaij tawm hauv av no tsuas yog sib tov tag nrho cov khoom xyaw rau hauv ib lub thawv thiab mam li muab tso rau saum lub ncuav. Ntsev thiab kua txob yuav tsum ntxiv rau saj thiab koj tuaj yeem ntxiv ntau arugula lossis lwm yam khoom xyaw.

4. Ntuj tuna sandwich

Cov khoom xyaw

• 2 slices ntawm qhob cij wholemeal;
• Tuaj yeem ntuj hnub ci los yog hauv cov roj siv tau, cov roj los ntawm lub kaus poom yuav tsum tau nqus dej;
• ricotta cream
• pinch ntawm ntsev thiab kua txob
• Zaub xas lav thiab lws suav

Npaj hom

Muab cov tuna nrog 1 lub sij hawm ntiav ntawm ricotta cream thiab sib tov zoo. Ntxiv ntsev thiab kua txob rau saj, thiab zaub xws li zaub xas lav, txiv lws suav, cucumbers los yog grated carrots.

5. Qe

Cov khoom xyaw

• 2 slices ntawm qhob cij wholemeal;
• 1 lub qe hau;
• 1 tablespoon ntawm ricotta cream;
• Iced sliced ​​dib;
• Zaub xas lav thiab zaub ntug hauv paus.

Npaj hom

Txhawm rau ua lub ntuj qe rau lub qhaub cij, koj yuav tsum txiav cov qe hau ua tej daim me me thiab muab sib xyaw nrog cov nqaij qab zib ricotta. Tom qab ntawd txiav cov dib ua tej daim me me thiab muab tso rau ntawm lub khob cij ua ke nrog ricotta cream nrog lub qe, zaub xas lav thiab zaub ntug hauv paus.

6. Huab cua Avocado

Cov khoom xyaw

• 2 slices ntawm qhob cij wholemeal;
• Avocado pate;
• Scrambled los yog hau qe;
• Txiv lws suav

Npaj hom

Ua ntej koj yuav tsum ua cov avocado pate, uas yog tsim los ntawm kneading ½ avocado siav thiab ntxiv ntsev rau saj thiab 1 teaspoon ntawm txiv qaub. Tom qab ntawd, dhau lub khob cij, ntxiv qe hau los yog thawb thiab ua qe soob.