Hackzụ ụmụ mbanye anataghị ikike: Nri Can Pụrụ Prep Mgbe yi nwa gị

Ndinaya

• Iri mkpụrụ osisi na veggies
• Ighe a tray nke na-adịghị-eri veggies
• Mee okike jiri yogọt
• Mee nnukwu ogbe hummus
• Gaa nnukwu na poteto esi nri
• Mee tray nke ahụike-ish nachos
• Agbaji onye na-esiri gị nri ngwa ngwa

A ga-enwe ụbọchị mgbe nwatakịrị gị ga-achọ ka ejide ya niile. ụbọchị. ogologo. Nke ahụ apụtaghị na agụụ ga-agụ gị.

Isi nri mgbe ị na-eyi nwa amụrụ ọhụrụ gị nwere ike ịdị ka echiche ọgụgụ isi - mgbe ị dị ime. Ma ozugbo ị banyere n'ime kichin na obere mmadụ kee gị n'ihu, ọ na-akụ gị na mberede na ịnọ nso na ire ọkụ, mmanụ ọkụ, na ihe ndị dị nkọ nwere ike ịbụ nhazi maka ọdachi.

Nsogbu bu, otutu umu ohuru ohuru choro ka ha tinye oge niile. Nke pụtara na mgbe mgbe, iyi ha nwere ike ịbụ naanị ụzọ ị ga - esi mee ihe ọ bụla. Yabụ kedu ihe ị ga - eme nke ahụ dị mma, ebe ị ka na - achịkwa ka afọ ojuju karịa PB & J?

’Ve nwere ọtụtụ nhọrọ karịa ka ị nwere ike iche. N'ebe a, usoro dị mfe maka ịnọ na-edozi ahụ mgbe nwa gị na-ebi n'ụlọ ha, kechie, ma ọ bụ èbè.

Iri mkpụrụ osisi na veggies

Ee, iji mma dị nkọ egbutu bụ ọrụ kachasị mma mgbe ị na-eyighị nwa gị. Ma anyị na-ekwu ya ebe a n'ihi na ọ bụrụ na ị nwere ike ịmịpụta naanị minit 10 ka ị belata ụdị mkpụrụ osisi na ụdị osisi dị iche iche enwere ike iri, ọ ga-emepe ụwa nhọrọ nri dị mma (gụọ na! ).

Gbalịa:

• adọka tupu saa letus ma ọ bụ elu
• slicing ata mgbịrịgba, zukini, kukumba, ma ọ bụ skwọsh skwọsh
• halves tomato cherị
• shredding beets
• ekpepụsị na ịkpụ mango ma ọ bụ kiwi
• slicing apụl ma ọ bụ pears

Ighe a tray nke na-adịghị-eri veggies

Ọ bụghị ụdị akwukwo nri ọ bụla kwesịrị iji mma kụọ. You nwere ike iji aka gị belata broccoli na kọlịflawa florets, ma ọ bụ mebie okpuru osisi na-apụ apụ asparagus.

Ọzọkwa, were uru nke ụlọ ahịa zụtara dị ka cubed butternut squash ma ọ bụ edozi akwụkwọ ndụ akwụkwọ ndụ agwa. Nwere ike ịkwanye nke ọ bụla n'ime nhọrọ ndị a na mpempe akwụkwọ, jiri mmanụ oliv kpoo, elu ya na oge kachasị amasị gị, ma ghee ruo mgbe caramelized.

Ozugbo esi nri, ị nwere ike:

• Kuro ha n'ime sanwichi ma ọ bụ kechie.
• Kpo ha n'elu osikapa agba aja aja (nweta nke esiri esi, ụdị microwaveable na nnukwu ụlọ ahịa, ma ọ bụ chekwaa ihe fọdụrụ na usoro ị na-aga n'ihu) wee jiri chickpeas ma ọ bụ tuna mkpọ mee ngwa ngwa.
• Gbanye ha na akwa o bula ime frittata.

Mee okike jiri yogọt

Nnukwu yogọt Greek ma ọ bụ chiiz ụlọ nwere ike ịbụ ihe ndabere maka nri na-enye afọ ojuju nke nwere ike ịmegharị ụtọ ma ọ bụ sie ụtọ, ka Frances Largeman-Roth, RDN, onye edemede nke "Smoothies and Juices: Prevention Healing Kitchen" na nne nke atọ kwuru.

Efere ndị a dị mfe ma ọ bụrụ na ịnwere mkpụrụ osisi ole na ole ahụ na aka gị. Yfọdụ ngwakọta mara mma iji gbalịa:

• mango, walnuts, chia mkpụrụ ya na mmanụ a honeyụ nke mmanụ a honeyụ
• apụl, Fikiere cherị, akpọrepu otis, pawuda
• cherị tomato, kukumba, oliv, za’atar
• chickpeas, shredded beets, ihe niile bagel sizinin

Mee nnukwu ogbe hummus

Ihe ị ga - eme bụ ịwụfu ihe ndị mejupụtara n’ime igwe nri ma pịa bọtịnụ “n’ ”. (Ọ bụrụ n ’ọ dị gị ka mkpọtụ ahụ ga-akpọte nwa gị ụra, mee nke a mgbe ha mụ anya.)

Na hummus gị dị njikere ịga, ị nwere ike:

• Ghichaa ya na mpempe akwụkwọ nri, akwụkwọ nri, ube oyibo, na chiiz.
• Mepụta nri nri nri sitere na Mediterenian site na nsị, oliv, tuna, na cheese.
• Zoo ya n'elu salad kama iji ejiji.
• Jiri ya dị ka totin protein dị elu maka ndị veggie burgers.
• Ghichaa ya na mmanụ oliv ma jiri ya mee ihe dị ka protein.

Gaa nnukwu na poteto esi nri

Potatoestọ nduku esi nri na ngwa ndakwa nri na-erughị 10 nkeji, ọ dịghị ọzọ ngwaọrụ chọrọ. Nke kachasị, enwere ụzọ dị mfe na-enweghị njedebe iji bulie ha ma mee ka ha rie nri zuru oke.

Tfọdụ tọrọ ụtọ tọrọ ụtọ iji gbalịa:

• agwa ojii, okpokoro cherry, scoop nke yogọt Greek
• hummus, tuna mkpọ, aka nwa inine
• shredded rotisserie chicken, zụrụ BBQ ihendori, shredded cheese
• ahụekere ahụekere, banana, pawuda
• tahini, bluuberi, mmanụ a honeyụ

Mee tray nke ahụike-ish nachos

Enwere igwe toaster? Mgbe ahụ ị nwere ike kpam kpam mee nnukwu efere nke ezigbo-ezuru-gị nachos mgbe ị na-eyi nwa gị.

Gwunye achịcha ọka tortilla na mpempe akwụkwọ na n'elu ya na chiiz achicha, mkpụrụ oliv a gbanyere mkpọrọgwụ, na tomato cherry, tinyere ihe ọ bụla a roara n'ọkụ ị nwere. (Weta mpempe akwụkwọ na mpempe akwụkwọ na-enweghị eriri maka nhicha dị mfe.)

Ime ruo mgbe chiiz bụ bubbly. Ọ bụrụ na ị nwere ike ijikwa tinye ube oyibo diced n’elu, ọ ka mma.

Agbaji onye na-esiri gị nri ngwa ngwa

Ọ bụ ụzọ kachasị mfe maka nri na-adịghị eri nri nke na-amịpụta ụbọchị nke uru nke fọrọ. Evan Porter nke Dad Fixes Everything, bụ́ nna nke otu onye kwuru, sị: “Ọ bụrụ na ị pụrụ ịhụ minit 10 iji gbutuo akwụkwọ nri na poteto ma tụba ha n’ebe a na-ata achịcha, jiri obere anụ, ị ga-eri nri abalị n’ime awa ole na ole. ya na onye ozo no na uzo.

Fọdụ echiche dị mfe iji gbalịa:

• thighs thighs, broccoli florets, teriyaki ihendori
• achicha achicha enweghi okpukpu okpukpu, poteto umu, karọt umuaka, peas, broth beef, mado tomato
• halved soseji njikọ, sliced ​​mgbịrịgba na-ede ede, yabasị
• lentil, chopped aromatic veggies, ọkụ roara n’ọkụ mkpọ tomato, akwukwo nri efere
• ara ọkụkọ, ite salsa, agwa ojii, ọka

Marygrace Taylor bụ onye edemede ahụike na nne na nna, onye bụbu onye editọ akwụkwọ akụkọ KIWI, na mama Eli. Gaa leta ya na marygracetaylor.com.