Echiche nri ehihie anaghị esi nri maka nri nwere obere kalori

Ndinaya

• Vegan "Sushi" osikapa efere
• Efere Protein Mediterranean
• Sanwichi klọb Cashew
• Salad ọkụkọ na ube oyibo
• Nyochaa maka

Nri nri nwere ike ịbụ oge na-egbu egbu, mana nri ehihie ndị a na-adịghị esi nri, nke Dawn Jackson Blatner, R.D.N. kere, pụtara naanị nkeji ị ga-etinye ego bụ ndị a na-atụba ihe niile na tupperware tupu ị malite ọrụ. Vegan "Sushi" na Mediterenian Protein Plate ga-eri nri gị maka nri ndị ọzọ dị egwu mgbe ị ka na-ebuga vitamin na nri ndị dị mkpa (betcha amaghị ahịhịa mmiri nwere ike ibu ihe ruru gram 9 nke protein!). Ị ga-erikwa ahụ sanwichi a na-egbutọ ya n'ite mmiri ara ehi, nke nwekwara ntụpọ achịcha pulitere. (Jụọ Dọkịta Diet: Uru nke ọka Sprouted) Ma elelịla salad anyị-anyị bụ ndị mbụ kwetara na ọtụtụ efere letus ga-ahapụ gị agụụ na afọ ojuju, mana ọkụkọ nwere protein na nnukwu abụba ube oyibo na nke a. Ezi ntụziaka pụtara na ị ga-eju afọ ruo awa mgbe ezumike nri ehihie gị gasịrị.

Vegan "Sushi" osikapa efere

Foto Corbis

Na nnukwu efere ma ọ bụ ihe ị ga-aga, tinye 1/2 iko osikapa agba aja aja. Top na 1/2 iko shelled, esie ya edamame; 1/2 iko karọt shredded; 1/2 iko finely chopped kukumba; 1/4 ube oyibo, chopped; 1/2 mpempe akwụkwọ nori mmiri, bee n'ime ibe; na ngaji 2 nke mkpụrụ sesame. Na obere efere whisk, jikọta 2 ihe ọ orangeụ orangeụ oroma oroma na 2 teaspoons gluten-free soy sauce. Wụsa ihendori na efere osikapa.

Efere Protein Mediterranean

Foto Corbis

N'ime akpa ma ọ bụ na efere, tinye 1 1/2-ounce cube Feta, 1/2 nwere ike (2 ounces) tuna na mmanụ oliv, 12 osikapa agba aja aja na-enweghị gluten, 1 cup cucumber mpekere, na 8 oliv. . (Ịchọrọ ihe ọzọ? Ụzọ 5 dị ụtọ iji soro nri Mediterranean.)

Sanwichi klọb Cashew

Foto Corbis

Kewaa 1 1/2 ngaji bọta cashew n'etiti mpekere abụọ nke achịcha ọka dum pulitere ma gbasaa nke ọma. Na otu iberi, tinye 1/2 iko karọt shredded. Na iberi ọzọ, gbakwunye radishes 2, obere sliced ​​​​na 1/2 iko akwụkwọ nri. Mechie Sanwichi, iberi ma were mkpụrụ vaịn 1/2 na -eje ozi. (Butter cashew?!

Salad ọkụkọ na ube oyibo

Foto Corbis

Na nnukwu efere ma ọ bụ ihe ị ga-aga, gbakwunye iko abụọ nke mkpụrụ osisi romaine, iko 1/2 shredded, 1/2 iko sliced ​​ose mgbịrịgba uhie, 1/2 iko oyi kpọnwụrụ akpọnwụ na mịrị ọka, na 3 ounces ghere eghe na ọkụkọ sliced ara. Na obere efere, gbanye 1/4 ube oyibo na 1 1/2 tablespoons organic ranch dressing. Tinye mgbakwasa na salad ma tụgharịa.

Nyochaa maka