Nri 7 Ịzụta — ma ọ bụ N'onwe Gị?

Ndinaya

• Salsa
• Apple cinnamon muffins
• Ihendori Pasta
• Granola
• Hummus
• Efere ọkụkọ
• Guacamole
• Nyochaa maka

Ọ dịtụla mgbe ị meghere akpa gị nke hummus nke ụlọ ahịa zụtara, karọt nwa n'aka, wee chee: "M gaara eme nke a n'onwe m"? Ị nwere ike, mana enwerekwa ajụjụ nke ma ị ga-eme ma ọ bụ na ị gaghị eme: maka ahụike ahụike ma ọ bụ naanị n'ihi na ọ dị ọnụ ala karịa ịpịa batch n'onwe gị.

Ịtụle calorie ndị ahụ niile na ọnụ ahịa bụ nnukwu ọrụ, n'agbanyeghị. Luckily Alison Massey, Rd, onye na -ahụ maka nri nri na Mercy Medical Center na Baltimore, MD, gbakọrọ nri na ọnụ ahịa ihe asaa ị na -azụta ma jiri ha tụnyere ụdị nke ụlọ. Chọpụta nke bara uru ịgbakwunye na akwụkwọ nri gị-yana nke ị ga-ahapụ na listi nri gị.

Rịba ama: Ntụnyere ọnụahịa na nri niile bụ ihe ruru.

Salsa

Zụrụ ma ọ bụ mee onwe ya: Mee N'onwe Gị

Ọ bụ ezie na ihe ndị dị mkpa iji mee salsa eme ụlọ na-eri ihe dị ka $3 karịa aha aha, dị ka Massey si kwuo, ego nchekwa sodium-19 milligrams na onye na-eri 920 milligrams-bụ ihe mere naanị ya ga-esi na-egbutu. Ị ga-egbutukwa carbs ma nwee ike ijikwa ihe ụtọ na ahịhịa ahụ n'onwe gị, ma ọ bụ buru ụzọ rie tomato gị maka ekpomeekpo miri emi, nke na-ese anwụrụ. Ka ekwetaghị? Ọ bụrụ na ị na-eme atụmatụ ịme salsa gị maka oge ọkọchị mgbe tomato ọhụrụ dị n'oge ma nwee ike, ọ nwere ike belata mmefu ya.

Efrata:

3 ruo 4 tomato piom ọhụrụ, diced

1/2 iko diced yabasị

1/4 iko chopped celery

1 garlic garlic, minced

Ihe ọṅụṅụ nke 1 lime

1 tablespoon diced ose jalepeno

1/8 iko cilantro ọhụrụ, chopped

Ntuziaka:

Gwakọta ihe niile n'otu nnukwu efere.

Akara nri kwa iko 1/2: Kalori 30, 0g abụba, 6g carbs, sodium 19mg

Ị chekwaa: Kalori 10, 6g carbs, 901mg sodium

Apple cinnamon muffins

Zụrụ ma ọ bụ mee onwe ya: Mee N'onwe Gị

Ọ bụ ezie na ngwakọta dị ntakịrị na calorie karịa batter a na-eme n'ụlọ, ọ nweghị ntụ ọka wheat dum, nke na-agbakwụnye ntakịrị eriri ọzọ (ihe dị ka gram kwa muffin). Ihe ụdị igbe ahụ nwere bụ sodium na ọtụtụ oge mmanụ nwere mmanụ, ihe na -esi ísì ụtọ, ihe na -eme ka xantham chịngọm, na ọbụna "iberibe iberibe beri" (dị ụtọ), na -emegide ezigbo mkpụrụ osisi, nke nwekwara ike ime ka ọnụọgụ eriri dị ntakịrị.

Efrata:

1 iko ntụ ọka niile

1 iko 100% ntụ ọka wheat dum

2/3 iko shuga

2 teaspoons ntụ ntụ

1/4 teaspoon nnu

2 teaspoons ala pawuda

1 tuo nutmeg ala

2/3 iko mmiri ara ehi zuru oke

2 teaspoons vanilla

1/4 iko butter, gbazee

1 àkwá, ubé amia

1 cup chopped Golden tọrọ ụtọ apụl

Ntuziaka:

1. Kpochapu oven ruo ogo 350. Jiri mmanụ canola fesa iko muffin ma ọ bụ ahịrị nwere eriri muffin iri na abụọ.

2. Gwakọta ntụ ọka, shuga, ntụ ntụ, nnu, cinnamon, na nutmeg n'ime nnukwu efere. Na efere dị iche, jikọta mmiri ara ehi, vanilla, butter na egg. Tinye ihe mgbochi mmiri na apụl ka ọ kpoo. Gwakọta ruo mgbe agwakọtara ya.

3. Jupụta iko muffin ọ bụla ihe dịka 2/3 juputara na ngwakọta. Richaa maka nkeji 17 ruo 20, ma ọ bụ ruo mgbe ọ na-acha aja aja.

Ntụziaka emegharịrị site na Ìhè Nri's Raspberry Muffin Ntụziaka

Nri nri kwa 1 muffin: Kalori 172, abụba 5g (3 g juru), carb 29g, sodium 136mg

Ị chekwaa: 34 mg nke sodium

Ihendori Pasta

Zụrụ ma ọ bụ Mee N'onwe Gị: Mee N'onwe Gị

Ọnụ ego a na-eri maka ihendori a zụtara n'ahịa dị ntakịrị na ihe na-erughị $ 3.00 (ọ bụ ezie na nri organic ma ọ bụ nke a na-ebubata nwere ike na-eri okpukpu abụọ n'ụzọ dị mfe), mana mmeri a na-eme n'ụlọ maka mgbakwunye nke veggies na-enweghị ike zuru ezu, gbakwunyere na ọ dị ntakịrị. obere kalori na sodium na naanị ntakịrị ọnụ karịa.

Efrata:

1/2 iko diced ọcha yabasị

2 garlic cloves, minced

1/2 iko na -ede ede akwụkwọ ndụ akwụkwọ ndụ

1/2 iko celery e ghere eghe

1/4 iko karọt diced

1 tablespoon mmanụ oliv

1 nwere ike (16 ounces) tomato chara acha, etinyeghị nnu

1 tablespoon tomato mado

1/2 teaspoon mmiri soda

1/2 teaspoon shuga

1 teaspoon nke Italian sizinin

Ntuziaka:

Na nnukwu ite ma ọ bụ oven Dutch, gbanye yabasị, galik, akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ, celery, na karọt na mmanụ oliv maka nkeji 2 ruo 3. Tinye tomato, mado tomato, soda soda, shuga, na ihe si esi Itali. Esi nri maka ihe dị ka minit 15 ruo 20, ma ọ bụ ruo mgbe ihe oriri na -esiwanye ike.

Akara nri kwa iko 1/2: Kalori 50, 0.5g abụba, 10.5g carbs, protein 2g, 422mg sodium.

Ị chekwaa: Kalori 20, 1 g abụba, 58 mg sodium

Granola

Zụrụ ma ọ bụ mee onwe ya: Tie

Dị ka Massey si kwuo, nke a bụ oku dị nso. Akara ụlọ ahịa zụrụ dị ihe dị ka $ 4.00 kwa 12 ounce nke granola, na agbanyeghị na ihe niile eji eme ụlọ bụ ihe dị oke ọnụ (ihe dị ka $ 35.00), ị nwere ike ịme granola karịa, ihe ndị a na-emepụta dịkwa mma maka nri kwa ụbọchị. Ọ bụrụ na ị bụ onye na-anụ ọkụ n'obi, ọ bara uru ịme nke gị, agbanyeghị na ọ bụrụ ịzụrụ otu oge, ọ ga-azọpụta gị ego ka ukwuu iji zụta nke mbụ. Anyị gbakwunyere ntakịrị nnu na nhazi a iji mee ka ekpomeekpo dịkwuo mma (ihe kpatara 56 milligrams nke sodium), ma ị nwere ike ịhapụ; ika a zụtara ụlọ ahịa enweghị nke ọ bụla.

Efrata:

2 1/2 iko ntụ ọka ntụ ọka zuru ezu

2 iko almọnd

1 iko walnuts

1/2 teaspoon ala cinnamon

1/4 teaspoon ginger ala

1 tuo nutmeg ala

1 tuo ala cloves

1/2 teaspoon nnu kosher

1/2 iko mmanụ oliv

1/2 iko maple sirop

1/2 teaspoon wepụ vanilla

1/4 teaspoon wepụ oroma

1/2 iko cherị a mịrị amị

1/2 iko mịrị amị

Ntuziaka:

1. Kpochapu oven ruo ogo 350. Gwakọta otis, almọnd na walnuts n'otu nnukwu efere. Tinye ngwa nri na nnu ma kpalie nke ọma ka ị jikọta. Na efere dị iche, jikọta mmanụ, maple sirop, vanilla wepụ, na oroma wepụ. Tinye ngwakọta mmiri na ọka na mkpụrụ.

2. Gbasaa granola na pan nke na -eme achịcha n'otu akụkụ. Nri maka ihe dị ka nkeji iri anọ, na -akpali nkeji 15 ruo 20 ọ bụla iji hụ na granola na -esi nri nke ọma.

3. Wepu ya na oven wee gbakwunye mkpụrụ vaịn na mkpụrụ osisi cherị akpọnwụ, na -akpali ịgwakọta.

Ezi ntụziaka sitere na thekithcn.com enwetara ntakịrị

Nri nri kwa 1/4 iko: Kalori 130, 7.5g abụba, (1g jupụtara) 14g carbs, protein 3.5g, 56mg sodium.

Ị chekwaa: Kalori 10, 0.5g abụba juru, 4 g carbs

Hummus

Zụrụ ma ọ bụ Mee N'onwe Gị: Ma ọ bụ

Ha abụọ yiri ahụike, mana ọ bụrụ na ị na-eji agwa garbanzo a mịrị amị ma ọ bụ nke enweghị nnu, ị nwere ike chekwaa oke sodium. N'agbanyeghị nke ahụ, dị ka Massey si kwuo, ihe ị ga-akwụ iji gwakọta hummus nke gị na-eme ka ọ dịkwuo mma ịrapara na nke e mebere mbụ, nke na-adaba na ihe fọrọ nke nta ka ọ bụrụ ọkara ego. Ọnụ ego $ 7 maka Mee N'onwe Gị bụ n'ihi na tahini, isi ihe na-eme ka ọ bụrụ ihe na-eme ka ọ dị ọnụ ala ma sie ike ịchọta; Massey enweghị ike ịzụta ihe ọ bụla dị obere karịa ounce 15 maka ihe dịka $5.40. Ọ bụrụ na ị hụrụ hummus n'anya n'ezie ma chọọ ịme ya n'onwe gị, nke a nwere ike ịba uru karịa n'ikpeazụ-gbakwunyere n'ụzọ ahụ ị nwere ike ịnwale ịgbakwunye oge dị iche iche dịka nke ndị ị na-ahụ n'ụlọ ahịa. Agbanyeghị, maka otu otu, ọ ga -aka mma ka ị dọpụta kaadị debit.

Efrata:

1 nwere ike (14.5 ounces) agwa garbanzo, rachasịrị ma ghee ya

2 ruo 3 garlic cloves

3 tablespoons ihe ọṅụṅụ lemon

2 tablespoons tahini

1 na 2 tablespoons mmiri

1 tablespoon mmanụ oliv

Lemon ihe ọ (ụ (ụ (nhọrọ)

Ntuziaka:

Debe ihe ise mbụ n'ime ihe nrụpụta nri. Ka ị na-agwakọta, tinye mmanụ oliv n'ime olulu ahụ n'ime mmiri kwụ ọtọ. Gwakọta ruo mgbe ire ụtọ.Iji jee ozi, fesaa ya na obere mmanụ olive ma ọ bụ ihe ọṅụṅụ lemon, ma ọ bụrụ na achọrọ (mmanụ oliv ga-agbakwunye abụba na calorie ọzọ).

Nri nri kwa 2 tablespoons: Kalori 74, abụba 2.5g, 6mg sodium

Ị chekwaa: 2.5g abụba, 124mg sodium

Efere ọkụkọ

Zụrụ ma ọ bụ Mee N'onwe Gị: Mee N'onwe Gị

Ọbụghị naanị na ọ dị obere na sodium karịa ọbụdị aha sodium dị ala, enwere ike ịme anụ ọkụkọ arụrụ n'ụlọ site na "foduru" mgbe ịmechara ọkụkọ rotisserie ma ọ bụ ọkụkọ a asara n'ọkụ nke ị mere n'onwe gị, nke na-eme ka ụdị DIY dị ọnụ ala. . Ọ bụkwa ụzọ dị mma isi jiri veggies na-ekowe gburugburu gị crisper, na-eto eto kwa ụbọchị.

Efrata:

Ọkpụkpụ ọkụkọ fọdụrụ site n'anụ ọkụkọ

1 1/2 iko chopped yabasị

1 iko chopped carrots

1/2 iko chopped celery

1 akwukwo akwukwo

Ntuziaka:

1. Wepu oke abụba na anụ ahụ n'ọkpụkpụ ọkụkọ. Debe ọkpụkpụ n'ime ite akụ ma were mmiri oyi kpuchie ya. Weta na obụpde, wee belata ka ọ dị ọkụ ma tinye yabasị, karọt, celery, na akwukwo akwukwo. Kpuchie ihe dị ka nkeji iri abụọ, na-ewepụ ụfụfụ ọ bụla na-apụta. Kwe ka ngwaahịa kpuchie mkpuchi ya maka awa 1 1/2 ọzọ.

2. Mgwakota agwa, wepụ ọkpụkpụ na akwụkwọ nri. Kwe ka ọ dị jụụ na refrigerate ozugbo.

Akara nri kwa iko 1: Kalori 20, 0.5g abụba, 1.5g carbs, protein 2.5g, 35mg sodium.

Ị chekwaa: 395 mg nke sodium (atụnyere ngwaahịa sodium dị ala)

Guacamole

Zụrụ ma ọ bụ Mee N'onwe Gị: Mee N'onwe Gị

Ọ bụ olu-na-olu, mana arụrụ ụlọ na-apụta n'elu ebe ọ na-enye gị ohere ijikwa sodium (ma ọ bụ hapụ ya kpamkpam ma ọ bụrụ na ị na-eri achịcha nnu) yana tinye ihe ụtọ kachasị amasị gị (karịa cilantro, enweghị cilantro, tomato diced, wdg). Ma enwerekwa eziokwu na ọnụ ahịa ya ga-echekwa cents ole na ole-ikekwe karịa ma ọ bụrụ na ube oyibo nọ n'oge.

Efrata:

2 Nwere ube oyibo, bee na diced

1/4 teaspoon nnu

1 plum tomato, diced

2 garlic cloves, minced

1/2 iko diced yabasị

Ntuziaka:

Jiri mkpịsị ndụdụ ghaa iberibe ube oyibo. Mix na nnu, tomato, garlic, na yabasị.

Nri nri kwa 2 tablespoons: Kalori 42, abụba 4g (0.5g juru eju), 2.5g carbs, 80mg sodium

Ị chekwaa: 70 mg nke sodium

Nyochaa maka