Zvibereko zvezhizha zvakasvibiswa: zvine jira, zvinotapira, uye bhajeti ushamwari! Kana zvibereko zviri mumwaka, vatengesi vanowanzopedza mitengo kuti vatengese kuwanda kwezvinhu vasati vaenda zvakaipa. Uyezve, ivo vanononoka-vanozvidya zvakasvibirira kana kuti kurova chikafu chinonaka, chinorapwa. Heano zvibereko zvishanu zvezhizha, pamwe mapapiro akaibva pakugadzira!
Berry Chia Breakfast Bowl
Nzira yose: 290 makori, 10.5g mafuta ose (1g akagara mafuta), 111mg sodium, 37.5g carb, 14.5g fiber, 12g shuga, 14,5g mapuroteni
Strawberries ndiyo mahero echando. Rimwe kapu ine 46 makorikori uye yakazara ne vitamini C, fiber, potassium, uye antioxidants! Kunyange iyo mbeu yakanaka kwauri-izere ne omega-3 fatty acids. Vapedze uye uvaise pasi muyummy parfait, kana kuti uzviise kunze, uye zvinhu zvine kuzadzwa kwechiedza. Imwe nzira dzangu dzandinoda kuti ndifarire sitirobheni dziri mune ichi chinonaka Berry Chia Breakfast Bowl.
1. Muvharo remasipiresi kana chirongo, sanganisira 1/2 mukombe usina kutengesa vanilla almond mukaka, 2 mashupuni akare akaatakura, 2 maspuniji chia mbeu, 2 maspuniji vanilla mapuroteni powder uye anenge makiriyoni zana pakushanda (semhando inonzi Quest), 2 mapatete evanhu vasina-calorie sweetener (saTruvia), 1/2 teaspoon vanilla extract, uye 1/4 teaspoon sinamoni. Ganya kusvikira kunyanya yunifomu.
2. Kuvhara uye refrigerate kwemaawa masere, kana kuti kusvikira oats ari nyore, chia yakawedzerwa, uye zhinji yemvura yakabatanidzwa.
3. Kurudzira zvakanaka. Pamusoro na 3/4 kapu yakatswa strawberries uye 1/3 mukombe weblueberries.
Watermelon Margaritas
1/2 yeripikisi (inenge 16 oz.): 138 makori,
Waiziva here kuti iyi mega yakasviba yakazara mavitamini A uye C, uye mukombe wakanyorawo zvindori mukati ma-46 makorikiti. Iyo inewo amino acid citruline, iyo inogona kubatsira nekubuda ropa. Ndizvo chaizvo-makateti ane maitiro ose uye zvinhu!
Nyoka pane imwe soro kana cube uye inopisa nebharisamuki yevhiniga nokuda kwechimbichimbidzika pamutambo wekare. Izvo zvakarewo mupiro wakanaka kune rimwe muzhizha BBQ ! Uye zvinotoshamisa kuti hazvishamisi mumabhanki.
1. Mu-blender, iyananidza 1 1/2 makapu kubhedha yemavhodon (mbeu isina kana mbeu), 3 ounces tequila, 1 kikapu kiyamu juisi, 3 pakiti yemafuta kwete-calori sweetener (kufanana neTruvia), uye 2 makapu akapwanyika ice (10 kusvika 16) ice cubes).
2. Kusvibisa kusvikira yakashata. Dururira, sva, uye unakidzwe!
Foil-Pack Peach Cobbler
1/2 yeripikisi (inenge 1 cup): 173 makorikori, 4.5g mafuta ose (2g akagara mafuta), 103mg sodium, 32g carb, 4.5g fiber, 16.5g sutu, protein 3.5g
Zuva rezhizha peachy! Iyi michero yakawanda inotakura chikafu chekudya: vitamini C, mineral, uye fiber. Uye mapeaches haasi kungozvinyima. Grill peach halves for sweetredness, kana kushandisa diced peaches kukura yako guacamole! Usakanganwa dessert. Iwe haugone kuenderera mberi ne peach cobbler! Ingongova imwe chete yezvokudya zvizhinji zvaunogona kuita mumapepa ekunyora.
1. Preheat oven kusvika 350F. Isa chikamu chakakura chebasa rinorema chikafu pahomwe yekabiki uye shandisa piritsi isina kuvhara.
2. Cheka mapeji mu-1-inch chunks, kuitira chikamu che2 1/2 makapu.
3. Muhomwe huru-huru, shandisa mapeji ane 1 kiyiyo arrowroot powder (kana kuti cornstarch), 1/8 teaspoon sinamoni, uye 1/2 pakiti yemafuta kwete-calorie sweetener (kufanana neTruvia). Nyora kusvikira yakashongedzwa zvakafanana.
4. Muvharo remasvikiro, funganya 1/4 mukombe yakare-yakasikwa, 1 kikapu yeupfu hwegorosi rose, 1 kikapu yakaputirwa bhari, 1/8 kiyasiponamini sinamoni, 1/2 pakiti yemafuta kwete-calorie sweetener, uye dash munyu.
5. Paridzai musanganiswa weperesi pakati pepombi. Kunyangwe kumusoro neoat musanganiswa.
6. Pamusoro neimwe chidimbu chikuru chepombi. Isa chisimbiso pamativi ose mana emapuranga maviri, achiumba pakiti yakavharwa zvakanaka.
7. Bika kwemaminitsi makumi maviri, kana kusvika kusvika kuchinge zvisingasviki uye pecheaches zvakaderera.
8. Gadzira pakiti kuti ubudise steam usati watanga zvachose.
Tropical Pico de Gallo
1 / 8th recipe (anenge 1/4 kapu): 25 makori, 0g mafuta (0g akagara mafuta), 108mg sodium, 5.5g carb, 1g fiber, 2g shuga, 1g
Iyi goddess inopisa ine zvose: Yakapfuma mumaminerari uye yakakura mavitamine A uye C. Mango anowedzera kukanganisa kwakasvibirira kune chero shanditie kana bhizimusi ndiro. Uye iwe wakanga uchiziva here kuti iyo nyota inotapira inoshanda mumapapiro akanakawo zvakare? Shandisa iyo kusvika kumusoro kwewadhiro yako , kana kuti ita mango dance yako nekuwedzera kwa chunky salsa!
1. Muvharo-guru-guru rakasimbiswa, shandisa m2 mukombe yakakanyiwa, 1/2 mukombe yakakanyiwa nyemba yakasviba (yakashambidzwa uye yakashambidzwa), 1/3 mukombe yakadyarwa uye yakanyungudzwa tomato, 1/4 kapu yakakanyiwa yakatsvuka anyezi, 1 / 4 mukombe yakatsvukwa yakatsvukwa bhero tsvuku, 1 kikapu yakasimwa uye jalapeño pepper yakasanganiswa, 1 kiyiko yakasvikwa cilantro, 2 maspuniki yakasviba, 1/4 teaspoon munyu, 1/8 teaspoon mutsvuku, uye 1/8 teaspoon pasi cumin.
2. Funganisa kusvikira yunifomu. Chisimbiso uye refrigerate kusvikira wakagadzirira kushandisa!
Cherry Pie in a Mug
Yese keroji: 206 makorikori, 0.5g mafuta ose (0g akagara mafuta), 180mg sodium, 48g carbs, 5g fiber, 33.5g shura, 1.5g proteine
Cherries ndiwo mashizha echisikigo, ane shuga shoma shoma kupfuura chokoti mabhodhoro! Zvinotakurwa nefiber, antioxidants, uye potassium. Kuzviisa kunogona kuva marwadzo, asi ndinovimbisa, zvakakosha. (Unogona nguva dzose kutora nzira iri nyore uye kutenga cherries yakanakira!)
Vawedzere kune oat usiku husiku kana kuti kuwedzera oatmeal ndiro yekusvibira musango. Kana kuti uzvichengetere kune imwe mhete isina chitadzo cherry pie.
1. Gadzirai gorosi huru-yakachengetedzeka uye isina kupera. Wedzera 1 1/2 makapu akavhara madota cherries akanaka mumuggi.
2. Wedzera 2 mashupuni wekasipu, 1 teaspoon granulated tsukasi chena, 1/4 teaspoon sinamoni, uye dash yemunyu. Ita kuti ufukidze.
3. Microwave kwemaminitsi makumi mana, kana kuti kusvikira yakasvibiswa.
4. Rega kupora zvishoma, anenge maminitsi gumi.
5. Fukidza ne 1 crushed-fat fat cracker (1/4 sheet), uye kumusoro ne 2 punijipu Fat Free Reddi-wip (kana chiedza chechimiro chakasungwa).
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!