Nri iri na -atọ ụtọ maka ụbọchị St. Patrick

Ndinaya

• Igodo wayo Yogurt achịcha
• Ihe ọṅụṅụ mkpụrụ osisi apụl apụl chia
• Mint Chocolate Oatmeal
• Salad Kale dị ụtọ
• Achịcha zucchini
• Àkwá akwụkwọ ndụ akwụkwọ ndụ
• Nri Nri Green Detox
• Achịcha akwụkwọ ndụ akwụkwọ ndụ Quinoa-Stuffed
• Ọkụkọ ndụ ndụ Chile
• Nyochaa maka

Ma ị na-eji ejiji na-acha akwụkwọ ndụ akwụkwọ ndụ ma ọ bụ na-akụtu olulu mmiri dị n'ógbè gị maka otu pint biya biya na-egbuke egbuke, ọ dịghị ihe dị ka ịpị ụda na St Patrick's Day na ụfọdụ obi ụtọ. N'afọ a, mee ememe site n'ịmepụta ụfọdụ ọgwụgwọ oriri nke bụ ihe niile SHAPE (na leprechaun) kwadoro! Anyị chịkọtara efere 10 na-acha akwụkwọ ndụ akwụkwọ ndụ, ihe ọṅụṅụ, na desserts ndị na-enye ọtụtụ ekpomeekpo na-atọ ụtọ na-etinyeghị na calorie ndị ọzọ.

Igodo wayo Yogurt achịcha

Kalori 160, shuga gram 16, abụba gram 4, carbohydrates gram 26, protein gram 5

Ị gaghị achọ chi ọma nke Irish mgbe ị na-akụ mkpụrụ osisi lime a dị ala. N'ihi chiiz ude na-enweghị abụba na yogọt dị ọkụ, ihe eji megharịa ọnụ a na-adịghị eme achịcha agaghị eme ka calorie gị na-eri kwa ụbọchị.

Efrata:

2 tbsp. mmiri oyi

1 tbsp. ihe ọ lụ lụ lime ọhụrụ

1 1/2 tsp. gelatin na -enweghị atụ

4 oz. cheese ude na-enweghị abụba, dị nro

3 ite (6 oz. Nke ọ bụla) Yoplait Light Oké & Ude mmiri isi yogọt lime achịcha

1/2 c. oyi kpọnwụrụ (thawed) mbelata-abụba pịa topping

2 tsp. grated wayo bee

1 obere abụba graham cracker crumb crust (6 oz.)

Ntuziaka:

Na 1-quart saucepan, mix mmiri na ihe ọṅụṅụ lime. Wụsa gelatin na ngwakọta ihe ọṅụṅụ lime; ka guzo 1 nkeji. Kpoo ọkụ na obere okpomọkụ, na-akpali akpali mgbe niile, ruo mgbe gelatin gbazere. Jụụ ntakịrị, ihe dị ka nkeji 2. Na nnukwu efere, were chiiz eletriki kụọ chiiz na ọkara ọkara ruo mgbe ọ dị nro. Tinye yogọt na ngwakọta ihe ọṅụṅụ lime; tie obere ọsọ ruo mgbe agwakọtara ya nke ọma. Gwakọta ntụ ọka a pịpịara na bee lime. Wunye n'ime jikọrọ ọnụ. Refrigerate ruo mgbe atọrọ, ihe dị ka awa 2.

Na-eme 8 servings.

Ntụziaka Betty Crocker nyere

Ihe ọṅụṅụ mkpụrụ osisi apụl apụl chia

Ihe ọ Jamụ Jamụ Jamba

Kalori 190, shuga gram 32, gram 2 abụba, carbohydrates 43 grams, protein gram 3 (kwa 12-oz ọṅụṅụ)

Nke a bụ nhọrọ amamihe n'ihi na ngwakọta a na -enye gị vitamin, eriri, na protein ihe ọkụkụ. Kale, ihe oriri na-enweghị atụ, jupụtara na vitamin A na C, ebe mkpụrụ chia na-enye 3g nke eriri na abụba dị mma. Sugar na -abịa site na mkpụrụ osisi ọhụrụ ma na -enye ume ngwa ngwa yana nri, ebe protein 3g na eriri 4g na -enyere gị aka ịjuju afọ ole na ole. Enweghị Gluten na mmiri ara ehi na-enweghị mmiri ara ehi iji buut, ọ ga-eju gị anya na nri dị mma dị n'aka gị!

Anụ anụ Veggie Burger

Kalori 160, shuga gram 16, gram 4 nke abụba, carbohydrates dị gram 26, protein gram 5

Veggie burgers na-enwetakarị rap ọjọọ, mana usoro nhazi a dị mma ga-agbanwe obi gị. Emere ya na peas chick, veggies, na naanị oke nri kwesịrị ekwesị, a na-eju patties ndị a ma ekpomeekpo yana uru bara uru maka gị.

Efrata:

1 15 oz. nwere ike Progresso chick peas (garbanzo agwa), drained, rinsed

1 akwa

1 clove galik, bee nke ọma

1 tsp. paprika a na -ese anwụrụ

1/2 tsp. ala coriander

1/2 tsp. cumin n'ala

1/2 tsp. nnukwu (kosher ma ọ bụ oké osimiri) nnu

1 c. chopped ọhụrụ spinach

1/2 c. karọt shredded

2 tbsp. chopped ọhụrụ cilantro

3/4 afọ. Progresso panko achịcha crumbs

2 tbsp. mmanụ canola

Toppings, dị ka achọrọ (avocado halves, cilantro epupụta, kukumba iberi, tomato iberi, ụtọ ose ibe, letus epupụta)

Nri, dị ka achọrọ (mọstad ose, Sriracha, ketchup, citrus vinaigrette)

Ntuziaka:

Na efere ihe oriri, tinye peas chick, akwa, galik, paprika a na-ese anwụrụ, coriander, cumin, na nnu. Mkpuchi; jiri ọkụ na-apụ apụ na-apụ apụ ihe dị ka sekọnd 45 ma ọ bụ ruo mgbe ọ ga-adị ezigbo mma. Gwakọta ngwakọta agwa, akwụkwọ nri, karọt, na cilantro ruo mgbe agwakọtara nke ọma. Nwuo n'ime mpekere achịcha. Hazie ngwakọta n'ime patties 4, ihe dịka 3 1/2 inch na dayameta na 1/2 inch. N'ime afọ 10. skillet na -adịghị agbanwe agbanwe, kpoo 2 tbsp. mmanụ canola n'elu ọkara okpomọkụ ruo mgbe ọkụ. Esi nri patties na mmanụ maka nkeji 8 ruo 10, na-atụgharị otu ugboro, ruo mgbe aja aja na-acha aja aja. A na -enye ndị veggie burgers juputara na toppings ma fesaa ya na ihendori.

Na -eme 4 servings.

Ntụziaka Betty Crocker nyere

Mint Chocolate Oatmeal

303 kalori, 4.5 grams shuga, gram 5 nke abụba, carbohydrates 33.6 grams, protein 26.7 grams

Oat ndị a na-acha akwụkwọ ndụ akwụkwọ ndụ minty na-eme nri ụtụtụ St. Patrick.Mint na chọkọleti ekpomeekpo na-aga aka iji kwalite oats na ihe fọrọ nke nta ka ọ bụrụ ihe eji megharịa ọnụ, ebe mkpụrụ chia na-agbakwunye uru na-edozi ahụ n'ụdị omega-3s na eriri.

Efrata:

1/2 c. oats agwakọtara na 1 1/2 c. mmiri

1 tbsp. osisi chia

1 scoop ntụ ntụ protein SunWarrior

2-3 tsp. nchịkọta mint

1 tsp. ntụ ntụ cacao

Agba nri nri

Ntuziaka:

Microwave 1/2 c. oat na 1 1/2 c. mmiri mmiri (mmiri ma ọ bụ mmiri ara ehi). Mgbe esichara oat, tinye mkpụrụ chia, ntụ ntụ protein, mpụta mint, ntụ cacao, na agba nri. Gwakọta ihe niile ọnụ. Ị nwere ike ime oats n'abalị tupu oge eruo ma tinye ya na friji maka abalị oyi ma ọ bụ sie nri n'ụtụtụ ma kporie ndụ. Maka mmiri oyi chocolate, gwakọta 1 scoop SunWarrior Vanilla Powder Powder, 2 tbsp. koko ntụ ntụ, stevia, na mmiri.

Na -eme 1 ije ozi.

Ntụziaka nke Healthy Diva Eats nyere

Salad Kale dị ụtọ

Kalori 114, abụba 3 g, carbohydrates 7 g, protein 4 g

Ị nweghị ike ịcha akwụkwọ ndụ akwụkwọ ndụ karịa otu efere kale! Site na ngwakọta zesty nke ihe ọ lemonụ lemonụ lemon, apụl cider mmanya na galik minced, uzommebe a na -amịpụta salad na -esi ísì ụtọ. Ihe oriri ọ bụla nwere obere kalori na abụba mana ọ bara ụba na eriri na antioxidants, yabụ gwuo!

Efrata:

1/2 ụyọkọ raw kale, saa, de-stemmed, na Fikiere

1 tbsp. tahini

1 tbsp. apple cider mmanya (ma ọ bụ mmiri)

1 tbsp. ihe ọṅụṅụ lemon

1 tbsp. Bragg's liquid aminos (tamari ma ọ bụ soy sauce ga -arụkwa ọrụ)

2 tbsp. yist ihe oriri

1 tsp. galik minced (1-2 cloves galiki)

Nkpuru osisi Sesame ka o rie ka icho mma (nhọrọ)

Ntuziaka:

Gbajie ma ọ bụ bee kale n'ime iberibe nha wee tinye ya na nnukwu efere. Puree ihe oriri niile ewezuga kale na mkpụrụ osisi sesame na blender ma ọ bụ ihe oriri iji gwakọta mgbakwasa ahụ. Wunye mgbakwasa n'elu kale na ịhịa aka n'ahụ n'ime kale ahụ na aka gị ruo mgbe ekpuchiri iberibe kale niile. Kwe ka salad nọdụ na friji maka otu awa ma ọ bụ karịa ka ị na -eri nri. Ị nwere ike ịfefe nzọụkwụ a ma ọ bụrụ na ịchọrọ iri nri ozugbo, mana ikwe ka oge na-eme nri ga-eme ka kale ahụ dịkwuo ntakịrị ma mee ka ọ dịkwuo ụtọ karị, karịsịa maka ndị na-enwe obi abụọ na-eri nri kale. Wụsaa ụfọdụ mkpụrụ osisi sesame tupu ị na -eje ozi ma ọ bụrụ na achọrọ.

Na -eme 4 servings.

Ntụziaka sitere n'iri nri nnụnụ nyere

Achịcha zucchini

Kalori 63, shuga gram 1.1, abụba abụba 2.1, carbohydrates 7.6 g, protein 3.6 g

Ọ bụ ezie na achịcha ndị a crunchy na-acha odo odo karịa akwụkwọ ndụ akwụkwọ ndụ, ha ka bụ ọgwụgwọ ụbọchị St. Paddy zuru oke maka ezinụlọ gị na ndị enyi gị. Nri nke ọ bụla na-eju afọ na-eju afọ na jujujujujujujujujujujujujuju nke nwere vitamin bara ụba, mana ọ nwere obere kalori, carbohydrates na abụba.

Efrata:

1 nnukwu zucchini, grated

1 akwa akwa

1 c. achịcha achịcha panko

Nnu na ose nụrụ ụtọ

1 tbsp. Adobo ngwa nri

1/2 c. Chiiz Parmesan, nke a ghere eghe

Ntuziaka:

Wepu mmiri mmiri dị ukwuu site na zukini grated ọhụrụ site na idobe ha n'etiti akwa nhicha akwụkwọ na ịpị. Na nnukwu efere, jikọta ihe niile. Gwakọta nke ọma. Kpoo nnukwu pan na ọkara, wee fesa ya na Pam. Ụdị spoonfuls nke zucchini batter n'ime 2-na. (dayameta) patties, ma tinye n'ime pan na-esi ísì ụtọ. Esi nri n'akụkụ nke ọ bụla maka ihe dị ka nkeji na ọkara, ma ọ bụ ruo mgbe mpụta na-acha aja aja na-acha odo odo. Mechaa achịcha ndị ahụ na oven. Kpoo ha na pan ma sie ya maka minit 1-2. Na-eje ozi na-ekpo ọkụ, naanị ya ma ọ bụ jiri mgbakwasa anụ ụlọ.

Na -eme ihe dị ka achịcha 12.

Ntụziaka nke Just Putzing Around the Kitchen wetara

Àkwá akwụkwọ ndụ akwụkwọ ndụ

Kalori 143, shuga gram 1.2, gram 9.1, carbohydrates 3.8 g, protein 12 g

Nghọta dị na Dr. Seuss ' Àkwá Green na Ham, Ntụziaka a dị mfe na-adịghị achọdị agba agba adịgboroja! Kama nke ahụ, jiri ike veggie dị ka kale ọhụrụ ma ọ bụ akwụkwọ nri wee tụọ nsen a kpụrụ akpụ na -acha akwụkwọ ndụ akwụkwọ ndụ.

Efrata:

Nsen 6 (nke a na-ata nri na/ma ọ bụ akwa organic akwadoro)

1 tbsp. mmiri ara ehi (a na-atụ aro mmiri ara ehi zuru oke)

2 tbsp. yabasị, kpara nke ọma bee

1 c. ọhụrụ kale ma ọ bụ akwụkwọ nri, na-asa na nnukwu ị ga wepụrụ

Nnu na ose nụrụ ụtọ

Bọta maka ighe (organic na/ma ọ bụ ahịhịa ara na-atụ aro)

Ntuziaka:

Gwakọta ihe 5 nke mbụ na blender (gụnyere nnu na ose) ma gwakọta ya ruo mgbe elu dị ọcha n'ime ntakịrị ntakịrị. Kpoo otu nnukwu bọta n'ime ite na-eghe eghe n'elu obere ọkụ. Ozugbo bọta gbazere wunye ngwakọta akwa n'ime ite ọkụ. Hapụ ya ka ọ nọdụ ala maka nkeji ole na ole tupu ịmalite ịkwalite na iji spatula. Esi nri ruo mgbe a na-eme akwa niile.

Na -eme 3 servings.

Ntụziaka e nyere site na 100 Days of Real Food

Nri Nri Green Detox

Kalori 255, shuga gram 6.5, gram 15.3 abụba, carbohydrates 26.6 grams, protein gram 10

Ngwakọta na -atọ ụtọ nke akwụkwọ nri dị mma, ofe a na -acha akwụkwọ ndụ dị mma ije ozi na ụbọchị St. Patrick (ọ dịkwa mma maka ihicha ya echi!) Ube oyibo, broccoli, na arugula ọ bụghị naanị na-agbazinye ofe ya ọgaranya emerald ndo, ma hụ na ọ bụla sip na-brimming na nutritional uru kwa.

Efrata:

1/2 Haas ube oyibo

8-10 ụyọkọ broccoli dị mma (a na-edobe ya na opekata mpe 1 n'ogologo)

1/3 yabasị nke oke

2 arugula nke ukwuu

1 tbsp. mmanụ olive

Nnu (ihe dị ka 1 tsp.) ma ọ bụ nụrụ ụtọ

1 tbsp. apụl cider mmanya

Ose flakes uhie (ihe dị ka 1/4 tsp.) Ma ọ bụ ka ị nụrụ ụtọ

Wụsa mmanụ a orụ ma ọ bụ agave

Ihe ọṅụṅụ si na ọkara lemon

1 in. Minced ginger root

1 c. mmiri

Ntuziaka:

Tinye broccoli na obere mmiri. Wepu na okpomọkụ mgbe akwụkwọ ndụ akwụkwọ ndụ na-egbuke egbuke. Tinye eyịm na mmanụ olive ruo mgbe ọ dị nro. Debe broccoli esiri esi na yabasị na ihe ndị ọzọ niile na blender, ihe nrụpụta nri, ma ọ bụ jiri ihe nmikpu emikpu aka. Tinye 1/2 c. mmiri na ngwakọta. Nọgide na-agbakwunye mmiri ọzọ ruo mgbe ị ruru nkwekọ achọrọ. Tinye nnu ọ bụla ọzọ ka ọ dị ụtọ. Enwe ọkụ ma ọ bụ oyi!

Na-eme 2 servings.

Ntụziaka sitere n'eziokwu Fare nyere

Achịcha akwụkwọ ndụ akwụkwọ ndụ Quinoa-Stuffed

Kalori 436, abụba 15 g, carbohydrates 57 g, protein 27 g, eriri 16 g

Maka nri ehihie na -atọ ụtọ ma ọ bụ echiche nri abalị, elela anya karịa ose ndị a a tedara n'ọkụ. N'ịbụ ndị nwere quinoa na ihe ndị ọzọ dị mma (dị ka edamame, tomato, na mushrooms), ose ndị a dị nro na-enye nri onye anaghị eri anụ nke na-eme ka ndị ọbịa mara mma.

Efrata:

1/2 tbsp. mmanụ olive

1 c. edamame kpọnwụrụ akpọnwụ

5 ero ọcha, mpekere

1 nnukwu tomato, diced

1 c. akwụkwọ nri ọhụrụ

2 organic green mgbịrịgba-ede ede

1 tbsp. teriyaki stir-fry sauce

1/2 c. quinoa a na -esighị nri, insachasịrị ma sie ya

1/3 c. mmiri

Ntuziaka:

Kpoo mmanụ ọkụ na skillet n'elu ọkara-oke ọkụ. Gbakwunye edamame, mushrooms, na tomato, na-akpali ruo mgbe esichara, ihe dị ka nkeji 5-7. Tinye akwụkwọ nri ma sie nri ruo mgbe akwụkwọ nri ga-agbaze. Gbakwunye ihe na-esi nri na-esi nri ma na-esi nri ruo mgbe a kpuchiri ya. Wepu na okpomọkụ ma tinye n'ime nnukwu efere nke nwere quinoa sie ya. Ịtụgharị. Debe ya ka ọ dị jụụ ruo mgbe ọ na-ekpo ọkụ. Ka ọ dịgodị, kpoo oven ahụ ruo ogo 350. Beepụ n'elu na-ede ede, na mgbe ahụ isi na mfri ha. Dejupụta ose ọ bụla na ndochi, na -akwakọba ya ruo mgbe ose ọ bụla juputara n'elu. Debe ose na efere achicha wee dochie elu ya. Tinye mmiri na ala nke efere. Na-ekpuchi ihe niile na foil aluminum na akpọọ nkụ maka nkeji 30. Wepu foil, wee sie maka nkeji 20-25 ọzọ ruo mgbe ose dị nro na kemmiri. Wepu ose site na efere efere wee jee ozi.

Na-eme 2 servings.

Ntụziaka sitere na eri Bender nyere

Ọkụkọ ndụ ndụ Chile

456 kcal, 4.9 grams shuga, gram 17.5 abụba, gram 18.4 carbohydrates, protein 54.6 grams.

Nri a na -atọ ụtọ na -achọ ọtụtụ ihe eji eme ya, mana nsonaazụ ya bara uru ịchịkọta ha! Nchikota ngwa nri na akwụkwọ nri, ọkachasị mgbapụta sitere na jalapeño na chiles na -acha akwụkwọ ndụ, na -eme ka nchịkọta a bụrụ nri dị ụtọ.

Efrata:

1 tbsp. mmanụ ihe oriri

1 ọkara yabasị, diced

1 ose na -acha ọbara ọbara, belata ma gbue

1 karọt, nke na -adịghị mma

1 jalapeno chile, nke a mịrị amị, gbutuo ma gbuo ya

1 4 oz. nwere ike chopped green chiles, drained

4 garlic cloves, minced

1/2 tsp. cumin

Nnu na ose gbara ọhụrụ

2 tbsp. ntụ ọka niile

2 1/4 c. efere ọkụkọ

1 1/2 lbs. Ara ọkụkọ na-enweghị ọkpụkpụ, na-enweghị akpụkpọ anụ, bee n'ime 1-in. iberibe

1 c. mkpụrụ ọka (friji dị mma)

2 tbsp. ihe ọ lụ lụ lime ọhụrụ

2 tbsp. chopped ọhụrụ cilantro

Ntuziaka:

Kpoo mmanụ na oven Dutch n'elu ọkara okpomọkụ. Tinye yabasị, ose mgbịrịgba, karọt, na jalapeno. Esi nri ihe dị ka nkeji 4, ruo mgbe akwụkwọ nri dị nro. Gbakwunye chiles na -acha akwụkwọ ndụ, garlic, cumin, 1/2 tsp. nnu, na 1/4 tsp. ose, na esi nri 1 nkeji, ruo mgbe ọ na -esi ísì ụtọ. Nwuo na ntụ ọka ahụ ruo mgbe etinyere ya. Nwuo na ofe na ọkụkọ, weta simmer, esi nri maka nkeji ise. Ọ bụrụ na ị na-eji ọka ọhụrụ, kpalite ya ma sie nri maka nkeji 5-10. Ọ bụrụ na oyi kpọnwụrụ, sie ọkụkọ 5-10 nkeji, ruo mgbe agaghịzi pink, tinyezie ọka ma sie nri 1-2 nkeji ọzọ. Nwuo n'ime ihe ọ juiceụimeụ lime na cilantro ma gbakwunye nnu na ose ka o rie. Jiri tortilla ọka mee ihe, chasara n'ọkụ n'ọkụ.

Na -eme 4 servings.

Ntụziaka Cara Eisenpress nke Big Girls, Small Kitchen nyere

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