Mapepa uye Mazano
Chii chinoita kuti vagadziri vepamusoro vabike kumba kwevana vavo? Zvechokwadi, pane michero yakawanda, mishonga, uye mbeu yose mumakicheni avo, asi iwe uchawanawo pasta ndiro uye zvinotapira. Vanyoresa mishonga yezvokudya kubva munyika yose vanopa dzimwe nzira dzavo dzinofarira, mazano, uye mapeji ekudyisa vana.
Pro Tip: Usatora
Vanyoresa mishonga yezvokudya vanogona kukurudzira kudya kwakanaka, asi izvozvo hazvirevi kuti vane nguva yakawandisa yekutenga nekubika zvokudya zvinovaka muviri.
Kuti zvikwanise zvinodiwa nevasanangudzo vanodya uye zvirongwa zvisingakanganwirwi, sarudzo dzakanaka dzinofanirwa kuwanikwa nekukurumidza. Nyanzvi dzakawanda dzinovimba nekugadzira zvigadziro zvekudya uye kushandisa guru yekubika kubika uye firiji yekuchengetedza kuti uchengetedze utano hwakanaka uye hune utano hunhu hunoyerera.
Pane chinhu chimwe chete nyanzvi dzose dzekudya zvinovaka muviri dzinotenda zvakasimba pazvinouya pakushumira-munhu wose anodya chinhu chakafanana. Hapana nguva shoma yekubika kana kuti kudya kune zvese zvemucheche mwana. Vanhu vane chirwere chekudya vanoziva kuti kupa mukunakisa kudya kunoda kuvhara chigadziko pamusoro pavo. Kutora mutsara wakaoma pamusoro pe "izvi ndezvokudya kwemasikati, kutora kana kuisiya" mberi kuchabatsira vana kukura kuti vave vanowedzera uye vanodya zvakakwana.
Ikoko kune mikana yekupa mari yakakwana kune vana panguva yega yega yega. Heano mamwe maitiro emitemo.
Breakfast Recipes
Nyanzvi dzinobvumirana kuti kudya kwekudya ndiko kunofanirwa! Mangwanani-ngwanani nguva yekutengesa inogona kuisa mhirizhonga, saka sarudza nyore.
Fruity Baked Oatmeal
Recipe naAdina Pearson, RD
Iyi ndiro iri nyore kuita mberi uye kunakidzwa mangwanani.
- 6 makapu akaputika oats
- 1 mukombe tsvuku shuga
- 2 maspuniki sinamoni
- 1 inotapira teaspoon munyu
- 2 makapu mukaka
- 4 mazai
- 1/2 kapu yakanyauka bhuru
- 2 teaspoon vanilla extract
- 3/4 mukombe wakaomeswa cranberries
- 1 cup cup walnuts
- Zvakakwana zvezvibereko zvako zvaunoda, zvakagurwa, kuvhara pasi pepani
Preheat oven kusvika 350F (175C). Muhomwe huru, funganisa pamwe mafuta, shuga inoshuga, sinamoni, uye munyu. Kurova mumukaka, mazai, kunyauka, uye vanilla kubuda. Itai kuti mutsva cranberries uye walnuts. Paridza michero / firiza / michero yemakinheni mu 9 × 13 inch baking dish, zvakakwana kuti zvivhare pasi. Ivhara michero neoat musanganiswa uye wakapararira zvakafanana. Bika muvheni yepayedheti kwemaminitsi makumi mana.
Banana Oat Blender Muffins
Recipe by Diana Rice, RD
Izvi ndezvokudya kukuru kwevana nevakuru! Izvo zvinokurumidza kuita uye hazvina shuga yakawedzerwa, pamwe chete iyo inzira yakanakisisa yokushandisa kusara mabhanana.
- 3 mabhanana makuru
- 1 cup rolled oats
- 2/3 mukombe muarimondi kudya
- 2/3 mukombe wemukaka wekusarudza (ndakashandisa mukaka wakazara wemhou)
- 1/2 kapu isina unsweetened kokonati flakes
- 1 mazai makuru
- 1 teaspoon sinamoni
- 1/2 teaspoon baking powder
- 1/4 teaspoon munyu
Preheat oven to 400F. Gadzira muffin kana mini muffin pans, isa parutivi. Itai zvose zvinoshandiswa muhupamhi yepamusoro blender kana zvokudya zvekudya. Akapfekedza kusvikira achangosangana (zvakanaka kuti oats uye konajeti varambe vachiita zvishoma).
Dururirai batter mu muffin kana mini muffin pans. Bika kwemaminitsi makumi maviri (nguva yekubika ndiyo yakafanana neyomukati wepasi mbiri). Kudhindwa kubika muffin kubva pamapanhire pahudhu rejeri pakarepo pavanenge vakakonzera zvakakwana kugadzirisa.
Zvokudya uye Dinner Recipes
Nyoreji yezvokudya zvekudya Jill Castle inokurudzira chaizvo kubudisa zvokudya zvemaitiro emhuri.-munhu wose anofanira kudya kudya kumwe chete. Anoshandisa nzira dzakasiyana-siyana dzokugadzira nadzo kunyange-mhuri-tsika nezvose zvakagadzirwa mukati uye munhu wese anoshumira pachake, kana kuti akagadziriswa uye akashandira 'Dinner Bar' maitiro.
Ipa mapeji aya kuenda.
Lentil Chickpea Vegetable Saladi NeFeta
Recipe naJessica Fishman Levinson, MS, RDN, CDN
Nokuda kweSaladhi
- 1½ makombe akabikwa lentiy ( seTrans Joe's steamed, akagadzirira-ku-kudya lentils)
- 1 kapu yakanatswa uye yakashambidzwa pasina-munyu-yakawedzerwa chickpeas makedheni
- ½ mukombe wakatsvaira bhero tsvuku
- ½ mukombe wakatema mapikisi echiPezhiya kana echiChirungu (ndinochengeta ganda, asi chengeta kana zvichida)
- ½ cup feta cheese
- ¼ mukombe pomegranate mbeu (pasi peimwe michero yekusarudza pane dzimwe nguva)
- Arugula kana kusanganiswa nemafuta (zvichida)
Nokupfeka
- 3 tablespoons mumonamu
- 4 maspunijoni maorivhi
- 1½ mashupuni zviyo zvakakwana Dijon masardard
- 1½ maasipuni maple syrup
- ¼ teaspoon Kosher munyu
- Pepper tsvina pasi, kunakidza
Muhombodo huru, sanganisira lentils, chickpeas, pepper, makomketa, feta, uye mapomegranate mbeu. Muchidimbu chiduku kana mboni yemasoni, gadzirai pamwe juisi, maorivhi, masardard, sirasi, munyu, uye pepper, kuti munye. Durai kupfeka pamusoro pe lentile chickpea yemuriwo saladhi uye musimire kubatanidza. Shumira pamubhedha we arugula kana mimwe yakavhenganiswa kana uchida.
10-Minute One-Pan Lemon Chicken
Recipe naNatalia Stasenko, MS, RD, LDN
- 1 pound chicken mazamu (3 maduku maviri kana maviri mairi makuru)
- munyu, pepper kuvira
- 2 tablespoons butter
- 2 tablespoons upfu
- 1 lemon, yakanamirwa mumashure
Shandisai mazamu ehuchi muviri kusvika kune mana zvishoma zvakakwana. Vachivhara zvishoma kuti vawane kuenzana kuenzana mukati mefeti. Nyaya nomunyu uye pepper.
Fukidza fillets neupfu kumativi maviri uye bvisai zvakanyanya. Sungunusa bhotela mune pani. Fry mazamu ehuchi kusvikira vasvibiswa uye vopedzwa, kwemaminitsi maviri kusvika ku3 nechepamativi.
Bvisai huku pahwendefa uye uvhare nemafuta. Shandisai marimu emononi pani, kusungira ne spatula zvishoma kuti ubudise juisi. Wedzerai huku kune pani, sanganai nemamoni uye kupisa kwemaminitsi mashomanana.
Snack Recipes
Zvakanaka kuti vana vadye pakati pezvokudya, asi vadzidze kuzadza navo nejunk. Zvakakoshawo kuita zvigadzirwa zvakakura zvakakodzera sezvakaitwa nemaoko. yakasika Carrot Cake Energy Bites nokuda kwemudiki wake. "Zvakakwana kwaari kuti abate nemaoko ake maduku uye ine muyero wakanaka weprotheni uye fiber."
Carrot Cake Energy Bites
Recipe naNazima Qureshi, MPH, RD, CPT
- 1 kapu pitted dates
- 1/2 mukombe yakakungwa oats
- 1/2 mukombe makaroti, finely grated
- 1/4 mukombe hemp mbeu
- 1/2 teaspoon pumpkin pie spice (kana 1/2 tsp sinamoni + 1/8 tsp ginger poda + 1/8 tsp pasi nutmeg)
- 1/2 teaspoon vanilla (optional)
- 1/4 mukombe usina kunyoreswa shredded konajeti (inoshandiswa kuvhara simba inoruma)
Muzvokudya zvekudya, kuwedzera zvose zvinoshandiswa kunze kwekodonti yakagadzirwa. Nyora kusvikira zvishandiso zvakanyatsobatanidzwa pamwe uye bhora iri. Uchishanda nemaoko emvura, ita bhora 1-inch uye pakarepo unowedzera mukoti yakagadzirwa. (Cherechedza: kana kusanganiswa kwakaoma kushanda pamwe, refrigerate kwemaminitsi 15-20).
Refrigerate energy inokurumidzira kweawa rinotanga kushumira. Chengeta mufrijiji kusvika kwevhiki imwe mugomba risina mvura.
Sweet Treats
Kunyange nyanzvi dzezvokudya zvine utano hwakanaka. Vanoziva kuti shuga haifaniri kubviswa zvachose mumiganhu uye kusimbisa kuenzanisa mumhuri dzavo. Amanda Bratton, RD, somuenzaniso, anoti anowanzovhara madzimai ake masikati uye anodya pistachios, jisi, maapuro, uye 1 kana 2 Hershey kutsvoda. Anoedza kugadzirisa zvokudya zvisina kudya asi vanofarira ice cream mazuva mashoma pavhiki. Sarah Pflugradt, RDN, anosimbisa kuti zvakakosha kudzidzisa kuenzanisa pakutanga uye kurega vana vachikoshesa zvokudya zvose nekuvabvumira kudya zvokudya zvavo zvingafarirwa (zvichida zvisina kufanana) kamwe chete munguva imwechete.
Fruity Frozen Yogurt Yakarohwa
Recipe naEmily Kyle, MS, RDN
- 1 bhanza rakakora kwazvo
- 5 strawberries
- 1 cup plain Greek yogurt
- ¼ mukombe wekodonti mukaka
- 2 tablespoons pure maple sirapi
- 1 teaspoon vanilla extract
- Optional Toppings: 1 kijiji cheji Goji berries , 1 teaspoon yakakangwa kakooo nibs, ½ teaspoon unsweetened kokonati flakes
Mune blender, unobatanidza pamwe zvinhu zvose. Dururira muhomwe yekubheka. Pamusoro neyakada kuiswa. Kusunungura kwekanguva 1 awa.
Healthy Chocolate Peanut Butter "Ice Cream"
Recipe naSarah Hilgert Pflugradt, RDN
- 4 mashizha ebhanana
- 2 tablespoons unsweetened cocoa powder
- ¼ mukombe peanut butter
- Optional Toppings: Makumbo Akaputswa, Carob Chips, Mini Chocolate Chips
Peel bhanana uye ucheke muzvigunwe. Isa mundiro uye ganda kusvikira wakaoma (maawa mashomanana kusvika usiku hwose)
Itai mabhanana echando muzvokudya zvinogadzirwa necocoa powder uye musanganise. Gadzira pasi mapepa kuti uise yose yebhanana. Bata kusvikira pese pamwe uye uwedzere peanut butter. Batazve kamwe chete kusvikira iko kusanganiswa. Chikamu kusvika ku 4 ndiro uye kumusoro nekunyorera.