Qhwv Ntawv: Koj Phau Ntawv Qhia rau Txaus Ntshai Cov Khaub Ncaws

Zoo Siab

• Ntsuam xyuas rau

Nws yog dab tsi ntawm sab hauv uas suav-tab sis thaum nws los txog rau qhaub cij, sab nrauv kuj tseem ceeb. Thiab qee zaum tag nrho cov calories, carbs, thiab feem ntau qab zib hauv khob cij tsuas yog tsis tsim nyog.

Qhov ntawd tsis txhais hais tias zaub xam lav yog koj qhov kev xaiv nkaus xwb. Koj tuaj yeem tsim cov sammies uas yog portable thiab sau thiab qhab nia cov ntsiab lus khoom noj khoom haus thaum koj siv cov nplooj loj ntawm chard lossis kale los qhwv koj cov nqaij ntshiv thiab veggies. Cov perks? Koj yuav tau txais ntau cov vitamins thiab antioxidants, tau kawg, tab sis koj kuj yuav hnov ​​​​zoo-tsis sluggish-tom qab koj noj.

Tsim cov khoom noj khoom haus zoo zoo no yooj yim dua li nws zoo li. Mos, saj zawg zog lettuce nplooj, tshwj xeeb tshaj yog los ntawm butter thiab liab nplooj ntau yam, yog yooj yim los qhwv li ib tug hmoov tortilla. Cov zaub ntsuab ruaj khov-nrog rau qhov dav, tiaj tiaj cov zaub ntsuab uas ua rau cov ntaub qhwv nrog qhov muag loj-yog rollable tom qab 30-thib ob rau hauv dej kub npau npau ua raws li cov dunk ceev hauv dej khov. (Nws pab siv rab riam ntse los chais cov tav tuab uas khiav hauv nruab nrab ntawm cov ntsuab mus rau tib lub thinness li cov nplooj ntoos ua ntej boiling.)

Thaum koj cov zaub ntsuab npaj txhij, koj tsis xav tau ib daim ntawv qhia ua zaub qhwv-ib lub tub yees thiab pantry muaj ntau yam kev xaiv rau kev txaus siab noj mov. Tsuas yog nco ntsoov tias qhov sib txawv: Kev sib koom ua ke ntawm cov nqaij ntshiv nrog cov nqaij ntshiv thiab cov nplaum nplaum yuav pab tsim cov ntaub qhwv uas lom zem noj, thiab cov khoom noj xws li mustard, vinegar, los yog cov ntses kub ntxiv rau lwm qhov kev saj zoo.

Daim ntawv qhia sib xyaw-thiab-match no yog qhov pib zoo rau kev tsim koj tus kheej masterpieces. Tsuas yog xaiv koj cov ntsuab, ces ntxiv ib yam khoom los ntawm txhua kab. Tsis txhob ntshai sim nrog cov khoom xyaw noj qab haus huv uas koj nyiam tshaj plaws ntawm cov qhob cij-lawv saib thiab saj zoo dua hnav khaub ncaws ntsuab. Lossis sim cov zaub mov hauv qab daim duab.

Peanutty Chicken Wrap

Kev pab: 1

Cov khoom xyaw:

1/2 khob shredded cabbage (los yog hnab ntim coleslaw sib tov)

2 tablespoons txiv laum huab xeeb ntses (los yog ntses satay)

1 loj collard ntsuab nplooj

2 ooj (1/2 khob) shredded los yog hlais nqaij qaib mis

1 teaspoon kub ntses

Cov lus qhia:

1. Hauv lub tais me me sib xyaw ua ke, muab cov zaub qhwv thiab txiv laum huab xeeb, sib tov zoo.

2. Txiav cov qia tawm hauv qab ntawm cov nplooj ntoo nplooj, thiab siv rab riam ntse ntsuav los tuav rau ntawm koj lub rooj txiav ntoo kom txov cov tav uas sau rau ntawm nplooj ntawv nruab nrab kom txog thaum nws kwv yees li tuab tib yam li nplooj. Plunge rau hauv cov dej npau li 30 feeb, tom qab ntawd tsau hauv dej khov kom txias. Qhuav thiab npaj nplooj kom xaim kab tav tav kab yog kab rov tav.

3. Diav zaub qhwv-txiv laum huab xeeb-ntses sib xyaw rau hauv qab ib feem peb ntawm nplooj, ua kom ntseeg tau tias muaj ciam teb 1-nti nyob ib puag ncig. Teem nqaij qaib hla cov zaub sib tov thiab saum nrog cov ntses kub. Quav sab ntawm nplooj nyob rau hauv qhov chaw. Yob nplooj tawm ntawm koj ib yam li koj xav tau burrito, nco ntsoov ntsaws cov npoo ib sab thaum koj yob. Npog kom nruj rau hauv hnab yas thiab tso rau hauv tub yees li 24 teev.

Mediterranean Spiced Tofu Wrap

Kev pab: 1

Cov khoom xyaw:

1 loj butter lettuce nplooj (los yog ob nplooj me dua)

2 tablespoons hmoov

1/2 khob taum taum

2 ooj (li 1/2 khob) diced marinated tofu

1 teaspoon za'atar (los yog noob hnav noob)

Cov lus qhia:

Yog tias siv ib daim nplooj loj, npaj kom nws tav tav. (Yog tias siv ob nplooj me me, siv me ntsis hummus los "kua" lawv cov npoo ua ke. Cov nplooj yuav tsum sib tshooj ntawm 2 ntiv tes.) Tshaj tawm hummus sib npaug hauv qab ib feem peb ntawm nplooj, tawm hauv 2-nti ciam teb ib ncig. Sab saum toj nrog sprouts thiab taum paj, thiab nphoo za'atar saum toj. Quav ob sab ntawm nplooj mus rau qhov chaw. Yob nplooj tawm ntawm koj ib yam li koj xav tau burrito, nco ntsoov ntsaws cov npoo ib sab thaum koj yob. Npog kom nruj rau hauv hnab yas thiab tso rau hauv tub yees li 24 teev.

Salmon Yogurt Wrap

Kev pab: 1

Cov khoom xyaw:

1/2 khob shredded carrots

2 ooj (li 1/2 khob) cov kaus poom ntses salmon, flaked

1/4 khob roj tsawg Greek yogurt

1/4 teaspoon smoked Spanish paprika

Ntsev

Kua txob

1 loj Swiss chard nplooj

1/4 avocado, thinly sliced

Cov lus qhia:

Nyob rau hauv ib lub tais me me, muab cov carrots, salmon, yogurt, thiab paprika, sib tov zoo. Lub caij saj nrog ntsev thiab kua txob. Teem Swiss chard nplooj nrog cov tav khiav horizontally. Diav salmon sib tov rau hauv qab ib feem peb ntawm nplooj, ua kom ntseeg tau tias muaj 1-nti ciam teb nyob ib puag ncig. Sab saum toj nrog avocado slices. Quav ob sab ntawm nplooj mus rau qhov chaw. Yob nplooj tawm ntawm koj ib yam li koj xav tau burrito, nco ntsoov ntsaws cov npoo ib sab thaum koj yob. Qhwv nruj rau hauv hnab yas thiab tso rau hauv tub yees kom ntev li 24 teev.

Ntsuam xyuas rau