Kubika vana kunogona kuodza mwoyo saka ndakafunga kuti ndaizotora zvishoma zvevana vangu vainoda 'snack ideas. Izvo izvi zvose zvinotakurwa nezvigadzirwa zvine utano uye zviri nyore kugadzirira. Vana vachada zvidyo izvi uye zvichaita vanhu vakuru. Aya mapeji akakwanawo pakuita kuti vana vako vashande mukicheni, iyo inzira yakanaka yekukurudzira vanodya vanodya kudya kudya kwakanaka.
Humemade Hummus
Iwe unogona kunge uine nguva yakaoma yekuwana vana kuti vadye miriwo yakasviba kana iwe ukavapa chimwe chinhu chinonaka chekushandira, chakadai sechidimbu. Hummus inogadzirwa kubva ku chickpeas uye sesame Mbeu yekunamatira (tahini), saka inopfuma mumafuta ane utano, fiber, uye mapuroteni. Hummus inogonawo kushandiswa ne pita chingwa, zviputi zvakabikwa kana zvipfeko.
Zvishandiso zve hummus:
- 15-ounce inogona kuve chickpeas, yakanatswa uye yakashambidzwa
- 1 clove garlic
- 1/4 mukombe wemafuta amafuta
- 2 tablespoons tahini
- 1 tablespoon juisi
- 1/4 teaspoon paprika
- kosher munyu
Ita zvose zvinoshandiswa muzvokudya zvekudya uye ushande nekaroti zvimedu, broccoli flowerets uye mwana utamatisi.
Fresh Fruit Smoothie
Smoothies yakafanana nemukaka, saka ivo vakanaka kumwana neminwe inotapira. Kubatanidzwa kwezvibereko zvitsva uye yogurt yakaisvonaka inopa idzi smoothies protein, antioxidants, calcium, uye fiber.
Zvishandiso zveS smoothie:
- 1/2 mukombe wemukaka
- 1/2 mukombe vanilla yogurt
- 1 bhanana, peeled
- 1/2 mukombe hulled strawberries
- 1/2 mukombe ice cubes.
Ita zvose zvinoshandiswa mu-high-speed blender kusvikira yakasviba, inenge maminitsi 15 kusvika ku30.
Chikafu chakakangwa Chickpeas
Sezvinomera , chickpeas dzakakwirira mumapurotini uye fiber asi kwete yakakura mumakori. Kurora chickpeas kunovapa kukonzera kwakanaka. Iyo porogi nehupfu yechipiri zvinowedzera zvimwe zvinonaka.
Izvo zviri nyore uye zvinonakidza kuita.
Zvishandiso zvehokwe dzakakangwa:
- 1 15-ouncce inogona kuve chickpeas, yakonzerwa uye yakashambidzwa
- 1 tablespoon mafuta omuorivhi
- 1/2 teaspoon chili powder
- 1/2 teaspoon paprika
- 1/4 teaspoon gungwa munyu
Preheat oven kusvika 400 degrees Fahrenheit. Gadzirai zvose zvinoshandiswa muhombodo huru uye dhonzai kusvikira chickpeas dzisina kuvharwa. Paridza pakikisi peji uye ubike mukati mevheni kwemaminitsi 35 kusvika ku40 kusvika dhandi yegoridhe uye crispy.
Pizza Bagels
Pizza mwana waunoda, asi mafuta uye makoriki anogona kubva kunze kana iwe ukashandira pizza yose. Aya bagels pizza ndiwo akanaka kubva ku calcium. Shandisa zviyo zvegorosi zvizere zvepfiber.
Zvigadzirwa zve 4 pizza bagels:
- 2 gorosi rose gorosi, yakatswa nehafu
- 1 inogona kana chirongo che pizza sauce
- 2 kusvika ku3 ounces shredded mozzarella cheese
- 1/2 teaspoon oregano
Preheat oven kusvika 375 degrees Fahrenheit. Isa mabheji mana emagetsi pahomwe yekubheka uye pamusoro peimwe neimwe ne spoonful (kana maviri) ye pizza sauce. Gurai cheese uye oregano pamwe chete pakati pemagetsi ega. Bika muhvini kwemaminitsi gumi kusvikira chizi chinyangarika uye uchitanga kuchinja.
Avocado Yogurt Dip
Heano chirongwa chinonaka chevggie icho chakakwirira mu calcium nemafuta ane utano hwakanaka asi haisi yakakwirira mumakori. Yakakwana kushanda nekapu yevggies itsva kana iwe unogona kuishandisa nemapuchi akabikwa.
Zvishandiso zvewacado yogurt dip:
- 1 avocado
- 1 mukombe asiri mafuta echiGiriki yogurt
- 1 1/2 tablespoon muto wemamu
- 2 tablespoons yakagadzirwa cilantro yakachena
- 1/2 teaspoon cumin
- munyu uye pepper, kuti toravira
Gadzirai zvose zvinoshandiswa kunze kwemuyu uye pepper uye musanganise kusvikira kazhinji akabatanidzwa. Ivira uye uwedzere munyu uye pepper kune zvaunofarira uye funganisazve kusvikira musanganiswa uri nyore.
Cherry Lime Freezer Pops
Cherries namaarimu ane mavitamini C akakwidzika saka izvi zvinonaka zvinobatsira vana vako. Iwe uchada seti ye molds. Plastiki popsicle molds hazvina mari uye zvinowanikwa nyore nyore muzvitoro, kana iwe unogona kuzviita iwe nekapu mapepa emapupi uye mapikisi epapsicle.
Zvigadzirwa zve 6 cherry lime freezer pops:
- 1 mukombe inotapira, inenge yakachena nemakomba akabviswa kana kuti mazaya asina shuga
- 1 cup cup
- 1/4 mukombe weiyo juisi
- 1/4 mukombe uchi
Dururirai zvose zvinoshandiswa mu-high-speed blender uye mubatanidze kusvikira yakashata. Dururirai muumbwa. Wedzera mapikisi epapsicle uye ganda kwemaawa masere.