Ukudla Okumnandi Okuluhlaza okwe-10 koSuku lweSt

-Delile

• I-Pie Yogurt Yokhiye Oyinhloko
• Ijusi le-Apple Apple Pineapple Chia Seeds
• I-Mint Chocolate Oatmeal
• Isaladi kaGarlicky Kale
• Amaqebelengwane e-Zucchini
• Amaqanda Aluhlaza
• Isobho se-Green Detox
• I-Quinoa-Stuffed Pepper eluhlaza eyosiwe
• Inkukhu eluhlaza yaseChile
• Buyekeza kwe-

Kungakhathaliseki ukuthi ugqoka okuluhlaza okotshani noma ushaya imbobo yasendaweni yangakini ukuze uthole ipayinti likabhiya onombala ogqamile, akukho okufana nokukhala osukwini luka-St. Patrick ngenjabulo yefestive. Kulo nyaka, bungaza ngokupheka okuthile okudliwayo okuvunyelwe konke okwenziwe nge-SHAPE (ne-leprechaun)! Siqoqe izitsha eziyi-10 eziluhlaza okotshani, iziphuzo, nama-dessert anikeza ukunambitheka okumnandi okuningi ngaphandle kokupakisha amakhalori engeziwe.

I-Pie Yogurt Yokhiye Oyinhloko

Amakholori angu-160, amagremu angu-16 ushukela, amagremu angu-4 amafutha, amagremu angu-26 ama-carbohydrate, amagremu angu-5 amaprotheni

Ngeke udinge inhlanhla yom-Irishi uma ushaya ukhiye we-lime wokhiye ophansi. Ngenxa kashizi kakhilimu ongenamafutha neyogathi elula, le-dessert engabhakwa ngeke ikukhiphe ukudla kwakho kwekhalori lansuku zonke.

Izithako:

2 tbsp. amanzi abandayo

1 isipuni fresh lime juice

1 1/2 tsp. i-gelatin engathandeki

4 oz. ukhilimu ushizi ongenamafutha, uthambile

Izitsha ezi-3 (6 oz. ngasinye) I-Yoplait Light Thick & Creamy key lime iyogathi kaphayi

1/2 c. iqhwa (elincibilikisiwe) elincishisiwe elinamafutha ashisiwe

2 tsp. ikhasi likalamula eligayiwe

Okuzokwenza1i-graham cracker crust crust (6 oz.)

Imikhombandlela:

Epanini le-quart engu-1, hlanganisa amanzi kanye nejusi ye-lime. Fafaza i-gelatin ku-lime juice ingxube; ake ume umzuzu owodwa. Shisisa ngokushisa okuphansi, uvuselele njalo, kuze kube yilapho i-gelatin ichithwa. Pholisa kancane, cishe imizuzu emi-2. Endishini ephakathi, shaya ushizi ukhilimu nge-mixer kagesi ngesivinini esiphakathi kuze kube bushelelezi. Faka ingxube ye-yogurt nejusi likalamula; shaya ngejubane eliphansi uze uhlanganiswe kahle. Songa ku-topping ehlutshiwe kanye nekhasi le-lime. Thela kuqweqwe. Ifriji kuze kusethwe, cishe amahora amabili.

Yenza ama-servings ayi-8.

Iresiphi ihlinzekwe nguShwi noMtekhala

Ijusi le-Apple Apple Pineapple Chia Seeds

Jamba Juice

Amakholori angu-190, amagremu angu-32 ushukela, amagremu angu-2 amafutha, amagremu angu-43 ama-carbohydrates, amagremu angu-3 amaprotheni (isiphuzo esingu-12-oz ngasinye)

Lokhu ukukhetha okuhlakaniphile ngoba le nhlanganisela ikunikeza amavithamini, i-fiber, namaprotheni ezitshalo. I-Kale, i-superfood, igcwala amavithamini A no-C, ngenkathi imbewu ye-chia ihlinzeka ngama-3g we-fiber namafutha anempilo. Ushukela uvela esithelweni esisha futhi unikeza amandla asheshayo kanye nemisoco, kuyilapho amaprotheni angu-3g kanye nefayibha engu-4g ikusiza ukuthi uhlale ugcwele amahora ambalwa. Uma ungenayo i-Gluten futhi ungenalo ubisi ukuqala, uzomangala ukuthi ungakanani umsoco onempilo ezandleni zakho!

I-Monster Veggie Burger

Amakholori angu-160, amagremu angu-16 ushukela, amagremu angu-4 amafutha, amagremu angu-26 ama-carbohydrate, amagremu angu-5 amaprotheni

Ama-veggie burger avame ukuthola i-rap embi, kepha le iresiphi eyakhayo izoshintsha umqondo wakho. Kwenziwe ngophizi wezinkukhu, ama-veggies, kanye nenani elifanele lesinongo, lawa ma-patties alayishwa ngakho konke ukunambitheka nezinzuzo zakho.

Izithako:

1 15oz. can Progresso chick peas (garbanzo beans), kukhishwe, kuhlanjululwe

1 iqanda

1 clove garlic, oqoshiwe

1 tsp. ngibhema i-paprika

1/2 tsp. umhlabathi we-coriander

1/2 tsp. ikhumini lomhlabathi

1/2 tsp. i-coarse (kosher noma ulwandle) usawoti

1 c. isipinashi esisha esiqotshiwe

1/2 c. isanqante eshisiwe

2 tbsp. i-cilantro entsha eqoshiwe

3/4 c. Imvuthu yeProgresso panko

2 tbsp. amafutha e-canola

Ama-toppings, njengoba kufunwa (ama-avocado halves, amaqabunga e-cilantro, izingcezu zekhukhamba, izingcezu zikatamatisi, imichilo yopelepele omnandi, amaqabunga eletisi)

Ama-Sauces, njengoba ufisa (isinaphi esibabayo, i-Sriracha, i-ketchup, i-citrus vinaigrette)

Imikhombandlela:

Endishini yokucubungula ukudla, faka uphizi wamaphuphu, iqanda, i-garlic, i-paprika ebhemayo, i-coriander, i-cumin nosawoti. Ikhava; ukucubungula ngama-on-and-off pulses cishe imizuzwana engama-45 noma kuze kube bushelelezi. Hlanganisa ndawonye ingxube yebhontshisi, isipinashi, isanqante, ne-cilantro kuze kuhlanganiswe kahle. Hlanganisa imvuthu yesinkwa. Yenza ingxube ibe ama-patties angu-4, angaba ngu-3 1/2 in. ububanzi no-1/2 in. Ku-10-in. i-nonstick skillet, ukushisa 2 tbsp. uwoyela we-canola phezu komlilo ophakathi uze ushise. Pheka ama-patties emafutheni amaminithi angu-8 kuya kwangu-10, uphendule kanye, kuze kube nsundu futhi kucwebe. Khonza ama-burger we-veggie agxishwe ama-toppings futhi agcotshiswe ngososo.

Yenza ama-servings angu-4.

Iresiphi ihlinzekwe nguShwi noMtekhala

I-Mint Chocolate Oatmeal

303 kilojoule, 4.5 amagremu ushukela, 5 amagremu amafutha, 33.6 amagremu carbohydrate, 26.7 amagremu amaprotheni

Lezi zinhlayiya ezinemibala eluhlaza okotshani zenza isidlo sasekuseni sosuku lweSt.I-mint kanye ne-chocolate flavour zihambisana ukukhulisa ama-oats nge-flavour efana ne-dessert, kuyilapho imbewu ye-chia ingeza inani lokudla okunomsoco ngendlela ye-omega-3s ne-fiber.

Izithako:

1/2 c. oats exutshwe no 1 1/2 c. amanzi

1 isipuni imbewu ye-chia

1 isipuni se-SunWarrior Protein Powder

2-3 tsp. i-mint extract

1 tsp. ukhokho powder

Umbala wokudla okuluhlaza

Imikhombandlela:

I-Microwave 1/2 c. ama-oats ane-1 1/2 c. uketshezi (amanzi noma ubisi). Ngemva kokuba i-oats isiphekiwe engeza imbewu ye-chia, i-protein powder, i-mint extract, i-cocoa powder, kanye nombala wokudla. Hlanganisa konke ndawonye. Ungenza ama-oats ngobusuku bangaphambilini bese uwafaka esiqandisini ubusuku bonke ukuze uthole ama-oats abandayo noma upheke ekuseni futhi ujabulele ukushisa. Ukuze uqhwaqwe ushokoledi, hlanganisa i-SunWarrior Vanilla Protein Powder engu-1, 2 tbsp. i-cocoa powder, i-stevia, namanzi.

Yenza ukudla okungu-1.

Iresiphi enikezwe yi-Healthy Diva Eats

Isaladi kaGarlicky Kale

Amakholori ayi-114, ama-gramu ayi-3 amafutha, ama-gram ayi-7 ama-carbohydrate, ama-4 gram amaprotheni

Awungeke ube luhlaza kunesitsha se-kale! Ngenxa yokuxubana kobujusi bukalamula, i-apula cider uviniga, nogalikhi ogayiwe, le recipe ikhiqiza isaladi eligcwele ukunambitheka. Ukukhonza ngakunye kunama-kilojoule namafutha amancane kepha kune-fiber eningi nama-antioxidants, ngakho ngena!

Izithako:

I-1/2 inqwaba ye-kale eluhlaza, ehlanjululwe, ikhishwe, futhi yomiswa

1 isipuni tahini

1 isipuni i-apula cider uviniga (noma amanzi)

1 isipuni ijusi kalamula

1 isipuni I-Bragg's liquid aminos (i-tamari noma i-soy sauce izosebenza futhi)

2 tbsp. imvubelo yokudla okunempilo

1 tsp. i-garlic egayiwe (1-2 clove garlic)

Imbewu yeSesame ukunambitha njengokuhlobisa (ngokuzithandela)

Imikhombandlela:

Hlukanisa noma usike i-kale ibe yizicucu ze-bite bese uyibeka endishini enkulu. I-Puree zonke izithako ngaphandle kwezimbewu ze-kale ne-sesame ku-blender noma iprosesa yokudla ukuhlanganisa ukugqoka. Thela ukugqoka ngaphezulu kwe-kale bese uhlikihla ku-kale ngezandla zakho kuze kube yilapho zonke izingcezu ze-kale ziboshwe. Vumela isaladi lihlale efrijini ihora noma ngaphezulu ukuze uhambe ngomkhumbi. Ungeqa lesi sinyathelo uma udinga ukudla zisuka, kepha ukuvumela isikhathi esithile sokuhamba ngomkhumbi kuzokwenza i-kale kancane futhi kwenze kube mnandi kakhudlwana, ikakhulukazi kulabo abangabazayo ngokudla i-kale eluhlaza. Fafaza imbewu ye-sesame ngaphambi kokukhonza uma uthanda.

Yenza ama-servings angu-4.

Iresiphi enikezwe yi-Eating Bird Food

Amaqebelengwane e-Zucchini

Amakhalori angu-63, amagremu angu-1.1 ushukela, amagremu angu-2.1 amafutha, ama-carbohydrate angu-7.6 amagremu, amagremu angu-3.6 amaprotheni

Nakuba lawa maqebelengwane aphuphumayo enombala ophuzi kakhulu kunoluhlaza, aseyisidlo esiphelele sosuku luka-St. Paddy emndenini wakho nakubangani. Ucezu ngalunye lwe-scrumptious lwanelisa ngokuphelele futhi lugcwele i-zucchini enovithamini, nokho amakhalori aphansi, ama-carbs namafutha.

Izithako:

1 i-zucchini enkulu, egayiwe

1 iqanda elikhulu

1 c. imvuthuluka yesinkwa se-panko

Usawoti kanye nopelepele ukunambitha

1 isipuni Izinongo ze-Adobo

1/2 c. Ushizi weParmesan, ogayiwe

Imikhombandlela:

Susa uketshezi oluningi kusuka ku-zucchini olusanda kufakwa ngokuwafaka phakathi kwamathawula wephepha nokukhama. Endishini enkulu hlanganisa zonke izithako. Hlanganisa kahle. Shisisa ipani elikhulu emaphakathi, bese ufafaza noPam. Yenza izipuni ezigcwele inhlama ye-zucchini zibe ama-2-in. (diameter) patties, bese uphonsa epanini elishisayo. Pheka uhlangothi ngalunye cishe umzuzu nohhafu, noma kuze kube yilapho ingaphandle linsundu ngegolide. Qedela amakhekhe kuhhavini. Wafake epanini lokubhaka bese uwabilisa imizuzu engu-1-2. Khonza ushisayo, uwedwa noma ugqoke ipulazi.

Yenza cishe amakhekhe ayi-12.

Iresiphi inikezwe i-Just Putzing Around the Kitchen

Amaqanda Aluhlaza

143 amakholori, 1.2 amagremu ushukela, 9.1 amagremu amafutha, 3.8 amagremu ama-carbohydrate, 12 amagremu amaprotheni

Ukuthatha okuhlakaniphile kukaDkt. Seuss' Amaqanda Aluhlaza noHamu, le iresiphi elula yokwenza ayidingi ngisho nombala wokudla oyimbumbulu! Esikhundleni salokho, hlanganisa amandla enempilo we-veggie efana ne-fresh kale noma isipinashi ukuze uthinte amaqanda aqhephukile ngombala oluhlaza.

Izithako:

Amaqanda ama-6 (kunconyiwe kanye / noma amaqanda aphilayo anconyiwe)

1 isipuni ubisi (lonke ubisi lunconyiwe)

2 tbsp. anyanisi, oqoshiwe

1 c. amaqabunga e-kale noma esipinashi amasha, ahlanjululwe ngeziqu ezinkulu ezisusiwe

Usawoti kanye nopelepele ukunambitha

Ibhotela lokuthosa (kunconywa ibhotela elifunzwa ngotshani)

Imikhombandlela:

Hlanganisa izithako zokuqala ezi-5 ku-blender (kufaka phakathi usawoti kanye nopelepele) bese uhlangana kuze kube yilapho imifino ihlanzwa ibe yizicucu ezincane. Shisisa ibhotela elikhulu epanini lokuthosa phezu kokushisa okuphakathi nendawo. Uma ibhotela selincibilikile uthele ingxube yeqanda epanini elifudumele. Yivumele ihlale imizuzu embalwa ngaphambi kokuba uqale ukugovuza nokuhlikihla nge-spatula. Pheka kuze kube yilapho amaqanda eseqedile.

Yenza ama-servings angu-3.

Iresiphi inikezwe Izinsuku Eziyi-100 Zokudla Kwangempela

Isobho se-Green Detox

255 kilojoule, 6.5 amagremu ushukela, 15.3 amagremu amafutha, 26.6 amagremu carbohydrate, 10 amagremu amaprotheni

Ukuhlanganiswa okumnandi kwemifino enempilo, lesi sobho esiluhlaza sisebenza kahle ngoSuku lukaSt. Ukwatapheya, i-broccoli, ne-arugula akugcini nje ngokubolekisa isobho umthunzi wazo ocebile we-emerald, kepha kuqinisekisa ukuthi zonke iziphuzo zigcwele izinzuzo zokudla okunempilo nazo.

Izithako:

1/2 ukwatapheya weHaas

8-10 amaqoqo e-broccoli anosayizi ohloniphekile (iziqu zigcinwe okungenani iyiyindi elingu-1 ubude)

1/3 anyanisi wokuzikhethela

Izandla ezi-2 ze-arugula

1 isipuni Amafutha e-Olive

Usawoti (cishe 1 tsp.) Noma ukunambitha

1 isipuni apple cider uviniga

Ama-flakes abomvu abomvu (cishe i-1/4 tsp.) Noma ukunambitha

Ukuthela uju noma i-agave

Ijusi elisuka kuhhafu kalamula

1 in. impande yejinja egayiwe

1 c. amanzi

Imikhombandlela:

Gcoba kancane i-broccoli. Susa ekushiseni lapho kuluhlaza okotshani. Saute anyanisi emafutheni omnqumo uze uthambe nje. Beka i-broccoli ephekiwe no-anyanisi nazo zonke ezinye izithako ku-blender, iprosesa yokudla, noma usebenzise i-blender yokucwilisa ngesandla. Engeza 1/2 c. amanzi futhi uhlanganise. Qhubeka wengeza amanzi engeziwe uze ufinyelele ukuvumelana okufunayo. Faka noma yimuphi usawoti owengeziwe ukunambitha. Jabulela kushisa noma kubanda!

Yenza ama-servings angu-2.

Iresiphi enikezwe yi-Honest Fare

I-Quinoa-Stuffed Pepper eluhlaza eyosiwe

Ama-calories angama-436, u-15 amagremu amafutha, ama-57 gram ama-carbohydrate, ama-27 gram amaprotheni, i-16 grams fiber

Ukuze uthole umqondo wesidlo sasemini noma isidlo sakusihlwa, ungabheki okunye kunale pepper othosiwe oluhlaza. Egcwele i-quinoa nezinye izithako ezinempilo (njenge-edamame, utamatisi, namakhowe), lopelepele wethenda unikeza ukudla okunobungane kwemifino okuqinisekile ukuthi kuzojabulisa izivakashi.

Izithako:

1/2 isipuni Amafutha e-Olive

1 c. i-edamame efriziwe, incibilikisiwe

Amakhowe ama-5 amhlophe, asikiwe

1 utamatisi we-roma, oqoshiwe

1 c. isipinashi esisha

2 organic green bell pepper

1 isipuni teriyaki isoso-gazinga isosi

1/2 c. i-quinoa engaphekiwe, ihlanjululwe futhi iphekwe

1/3 c. amanzi

Imikhombandlela:

Shisisa amafutha esitokisini phezu kokushisa okuphakathi nendawo. Faka i-edamame, amakhowe notamatisi, uvuselele kuze kuphekwe, cishe imizuzu engu-5-7. Faka isipinashi bese usipheka kuze kusulwe isipinashi. Faka isoso le-stir-fry bese ulipheka lize liboshwe. Susa ekushiseni ubeke endishini ephakathi nequinoa ephekiwe. Phonsa ukuhlanganisa. Beka eceleni ukuvumela ukugcwaliswa kuphole kuze kufudumele nje. Okwamanje, preheat ihhavini ukuya kuma-degree angu-350. Sika iziqongo upelepele, bese uzihlanganisa bese uzihlwanyela. Faka ipepper ngayinye ngokugcwaliswa, uyipakishe kuze kube yilapho upelepele ngamunye ugcwaliswa phezulu. Faka upelepele esitsheni sokubhaka bese ushintsha iziqongo. Faka amanzi phansi kwesitsha. Vala yonke into nge-aluminium foil bese ubhake imizuzu engama-30. Susa i-foil, bese ubhaka eminye imizuzu engu-20-25 kuze kube yilapho upelepele uthambile futhi unamanzi. Susa upelepele esitsheni sokubhaka bese uphaka.

Yenza ama-servings angu-2.

Iresiphi enikezwe yi-Eating Bender

Inkukhu eluhlaza yaseChile

Amakholori angama-456, 4,9 amagremu kashukela, 17.5 amagremu amafutha, 18.4 amagremu carbohydrate, 54.6 gram protein

Lesi sobho esimnandi sidinga izithako eziningi, kepha umphumela kufanelekile ukuwahlanganisa! Ukuhlanganiswa kwezinongo nemifino, ikakhulukazi ukukhahlela okuvela ku-jalapeno nama-chiles aluhlaza, kwenza le ngxube ibe isidlo esisodwa esihlwabusayo.

Izithako:

1 isipuni amafutha yemifino

1 u-anyanisi ophakathi, oqoshiwe

1 pepper obomvu, oqoshiwe futhi oqoshiwe

1 isanqante, oqoshiwe

1 i-jalapeno chile, ihlwanyelwe, igayiwe futhi igayiwe

1 4-oz. kungaba oqoshiwe Chiles aluhlaza, akhanywe

Ama-clove ayi-4 egayiwe

1/2 tsp. ikhumini

Usawoti kanye nopelepele omnyama omusha

2 tbsp. ufulawa wezinhloso zonke

2 1/4 c. umhluzi wenkukhu

1 1/2 amakhilogremu. amabele enkukhu angenamathambo, angenasikhumba, asikwe ku-1-in. izingcezu

1 c. izinhlamvu zommbila (iqhwa lihle)

2 tbsp. fresh lime juice

2 tbsp. i-cilantro entsha eqoshiwe

Imikhombandlela:

Sishisa amafutha kuhhavini laseDashi emlilweni ophakathi. Faka u-anyanisi, i-bell pepper, isanqante ne-jalapeno. Pheka cishe imizuzu engama-4, kuze kube yilapho imifino ithambile. Hlanganisa ama-chiles aluhlaza, u-garlic, ikhumini, i-1/2 tsp. usawoti, kanye ne-1/4 tsp. pepper, bese upheka iminithi elingu-1, kuze kube yiphunga elimnandi. Hlanganisa ufulawa kuze kuhlanganiswe. Hlanganisa umhluzi nenkukhu, ulethe esimeni, bese upheka imizuzu emihlanu. Uma usebenzisa ummbila omusha, yifake futhi upheke imizuzu engu-5-10. Uma iqhwa, pheka inkukhu imizuzu engu-5-10, kuze kube yilapho ingasekho pink, bese ufaka ummbila bese upheka imizuzu engu-1-2 ngaphezulu. Faka ijusi ye-lime ne-cilantro bese wengeza usawoti kanye nopelepele owengeziwe ukunambitha. Khonza ngama-tortilla ommbila, ashiswe phezu kwelangabi lesitofu.

Yenza ama-servings angu-4.

Iresiphi enikezwe uCara Eisenpress weBig Girls, Ikhishi Elincane

Buyekeza kwe-