Izindlela Ezi-12 Ezinomsoco Zokusebenzisa Imifino Eqandisiwe Yokulungiselela Ukudla

-Delile

• Yenza ithileyi eyosiwe yemifino
• Yenza isobho lokushona ekhishini
• Phonsa imifino ibe yi-quiche
• Zama irayisi ethosiwe ye-veggie
• Yenza amandla ama-quesadillas ngamazambane
• Yenza amaphakethe e-veggie smoothie
• Songa iqoqo lemifino e-garlicky
• Yenza ukugcwaliswa kwe-taco (lokho kuhle kungaphezu kwama-tacos nje)
• Yenza i-pesto ye-broccoli ye-pasta
• Faka isipinashi esifriziwe ku-lasagna
• Yenza i-curry veggie curry ozikhethele yona
• Amagama amabili: Ushizi owosiwe

Njengomzali omusha udinga ukudla okuningi okunempilo ukuze uqhubeke, kepha awunaso isikhathi esiningi sokuchitha ukukwenza. Faka imifino efriziwe.

Imifino efriziwe ngaso sonke isikhathi iwumqondo omuhle - kodwa ingukusindisa kwangempela uma usuthole umntwana omusha.

Unalo uhlelo lokudla lwengane oluhlanganisiwe (hhayi ukuhlukahluka okuningi lapho!) Kodwa kuthiwani ngawe? Noma ngabe ububa ngumhleli wokudla ocophelelayo futhi u-prepper, ukuhlala phansi ukumaka ukudla okungabiza isonto lonke - nokuthola amahora ambalwa wamahhala ukuthenga nokupheka - kungaba nzima njengomzali omusha. Njengokuthi, kunzima kanzima.

Kepha imifino efriziwe ingasiza. Ungagcina izikhwama ezinkulu bese uzifaka ngaphandle kokukhathazeka ukuthi zizohamba kabi ngaphambi kokuzisebenzisa. Futhi njengoba sezivele zisongwe ngokugcwele, akudingeki uchithe imizuzu eyigugu ugeza, uxebula, noma usika.

Lapho-ke lapho uzithola unebhulokhi lesikhathi samahhala (ingane ithatha isihlwathi esimangalisayo futhi usuvele wageza futhi akulona usuku lokuwashwa!), imifino ikulindele ukuthi ushaye phansi.

Ngaphandle, wenzani?

Kuyavela ukuthi imifino efriziwe ilungele indlela engaphezu kokuphonswa ku-stir-fry ngezikhathi ezithile. Nazi izindlela eziyi-12 ezilula, ezimnandi zokuzifaka ekudleni okwakhelwa ukudla okuzokugcina wondla izinsuku.

Yenza ithileyi eyosiwe yemifino

Isimanga: Ungosa ngokuphelele imifino efriziwe - futhi ayidingi nokuthi incibilikiswe kuqala.

Sabalalisa imifino ngokulinganayo ebhodini lokubhaka, ugcobe ngamafutha omnqumo kanye neziphuzo zakho ozithandayo, bese ubhake kuhhavini elishisayo kuze kube yilapho ithambile futhi i-caramelized.

"Ukushisa okuphezulu, okufana no-425 ° F (220 ° C), kuzosiza ukukhuphula noma yikuphi ukuphefumula ngenkathi bepheka," kusho u-Amanda Frederickson, umbhali we-Simple Beautiful Food futhi ongumama wababili.

Sebenzisa umkhiqizo ophelile ezitsheni zokusanhlamvu noma ama-omelets, uphonsa ezitsheni ze-pasta, noma njengohlangothi olulula lwenkukhu noma inhlanzi.

Yenza isobho lokushona ekhishini

Cishe noma iyiphi ingxube yemifino kanye namaprotheni iba mnandi futhi yanelise lapho ifakwa kumhluzi onambitheka.

Zama:

• inkukhu e-rotisserie eshisiwe, izaqathe ezifriziwe nophizi, ne-spaghetti ephukile kumhluzi wenkukhu
• u-squash we-butternut oqandisiwe, ama-chickpeas, nelayisi elinsundu kumhluzi we-veggie
• Ama-meatballs angaphambi kwesikhathi amancane nesipinashi esifriziwe kumhluzi wenkomo

Phonsa imifino ibe yi-quiche

Ama-quiches ama-BFF abazali abasha: Kulula ukwenza (vele uhlanganise, uthele, ubhake), kugcwele amaprotheni, futhi kuhlala izinsuku ezimbalwa efrijini.

Okuhle kunakho konke, zimnandi cishe nganoma iyiphi i-veggie, kusho uFrances Largeman-Roth, RDN, umbhali we- "Smoothies and Juices: Prevention Healing Kitchen" nomama wabathathu.

Zama ukugoqa ezinhliziyweni ze-artichoke efriziwe noma uphizi.

Zama irayisi ethosiwe ye-veggie

Lelo layisi elimhlophe elisele kusuka ekuthatheni kwaseChina obukade uphila ngakho? Ungasiguqula sibe isidlo esikhulu sombulali.

Songa inkomishi yemifino efriziwe exubene namafutha esesame kanye ne-splash yesoya sauce bese ufaka amaqanda ambalwa ashayiwe, bese ugoqa irayisi. Vumela ukuthi ipheke ngokulingene okuphakathi nendawo ngoqweqwe oluyisicaba ukuvumela phansi kwelayisi kutholakale oku nsundu okuncane, bese unyakazisa bese uphinda amahlandla ambalwa kuze kube yilapho yonke ingxube ifuthelana futhi usuthole izingcezwana eziningi zekrispy.

Yenza amandla ama-quesadillas ngamazambane

Ukubhaka amazambane aphelele kuthatha ihora, kepha ungasusa amazambane afriziwe afriziwe, ngemizuzu embalwa.

Pheka iphakethe nge-seasonings ephefumulelwe nge-Tex Mex efana ne-cumin ne-chili powder, bese uyifaka kuma-quesadillas isonto lonke, kuncoma u-Largeman-Roth.

Yenza amaphakethe e-veggie smoothie

Mhlawumbe usuvele usebenzisa izithelo ezifriziwe kuma-smoothies akho, ngakho-ke kungani ungaphonsa i-veg encane lapho?

"Ukwengeza isipinashi esifriziwe noma ukholifulawa kuyindlela enhle yokwengeza ithani lezakhi kuma-smoothies," kusho uFrederickson. (Futhi njengoba ukunambitheka kungathathi hlangothi, ngeke uzinambithe.)

Yenza amaphakethe e-smoothie ngamanye ngokugcwalisa ama-zip baggies ngamunye nge:

• Ubhanana o-1 osikiwe
• 1/2 indebe eqoshiwe yezithelo ezibandisiwe (njengamajikijolo noma imango)
• 1/2 indebe eqoshiwe imifino efriziwe
• isipuni esivulekile sebhotela wenathi

Lapho usukulungele ukuphuza, vele ulahle izithako ku-blender nobisi lwakho olukhethile.

Songa iqoqo lemifino e-garlicky

Isipinashi, i-kale, noma ama-collards konke kusebenza lapha. Faka i-glug evulekile yamafutha omnqumo nogalikhi omningi oqoshiwe, kanye nengcosana yamaphepha abomvu wepelepele uma uthanda ukushisa okuthile.

Sebenzisa le mifino njengesitsha eseceleni noma yini, uwafake kuma-omelets, noma uwafake kumazambane abhakiwe nangaphezulu ngoshizi osikiwe.

Yenza ukugcwaliswa kwe-taco (lokho kuhle kungaphezu kwama-tacos nje)

Lezo zimifino ezibandisiwe zaseSouthwestern veggie zixubana nommbila nensimbi yensimbi? Zisuswa ngokumangalisayo ngobhontshisi omnyama osethinini, ugarlic, kanye nekhumini ethile noma i-paprika ebhemayo.

Yenza inqwaba enkulu yokufaka ama-tortilla, ugxumele kumaqanda aqotshiwe, noma ukufafaza ngaphezulu kwama-tortilla chips ama-nachos aphilile.

Yenza i-pesto ye-broccoli ye-pasta

Ukuthi awunayo i-basil entsha esandleni akusho ukuthi awukwazi ukuba ne-pesto.

Phonsa inkomishi ye-broccoli efriziwe efriziwe ku-processor yokudla ngegalikhi, i-Parmesan, amantongomane kaphayini noma ama-walnuts, namafutha omnqumo, kanye ne-pulse ukwenza isoso elijiyile, elifana ne-pesto elilungele ipasta noma kunini lapho ukhona.

Faka isipinashi esifriziwe ku-lasagna

I-Lasagna isidlo sokugcina sokwenza i-big-batch-and-freeze-for-later, nokugoqa isipinashi engxenyeni yoshizi kuyindlela elula yokuthola ukunikezwa kwemifino.

Ukugcina i-lasagna ingatholi amanzi, susa isipinashi bese ukhipha uketshezi oluningi ngaphambi kokulufaka ushizi, kuncoma uFrederickson.

Yenza i-curry veggie curry ozikhethele yona

Kulula ukwenza kunendlela ocabanga ngayo - futhi ungayivumelanisa nanoma yini onayo.

Songa iphakethe lemifino efriziwe exubile ize ithambe, bese ufaka unamathisela obomvu noma oluhlaza we-curry wase-Thai (ukunambitha) kanye nethini lobisi lukakhukhunathi (engeza amanzi noma umhluzi uma ingxube ibukeka iminyene).

Songa kunoma iyiphi iphrotheni ongayithanda - i-cubed tofu, imfanzi eqandisiwe efriziwe, noma isifuba senkukhu esisikwe sibe yimichilo emincane - bese ubila uze uphekwe.

Amagama amabili: Ushizi owosiwe

Ngoba kwesinye isikhathi awukwenzi inqwaba enkulu futhi udinga nje ukudla i-ASAP. Idlanzana lamaveggies liguqula isemishi loshizi webhotolo libe okuthile okuhle kakhulu ngenkathi kuthatha imizuzu embalwa kuphela esikhathini sakho sokulungiselela esiphelele.

Zama ukholifulawa oqoshiwe noma ama-broccoli florets nge-cheddar, isipinashi nge-mozzarella, noma ama-artichokes noshizi wembuzi. Noma uma konke onakho kukhona ubhontshisi obuluhlaza kanye nezingcezu ezindala zoshizi waseMelika, hamba nalokho. Konke kuhle.

UMarygrace Taylor ungumbhali wezempilo nokuba ngumzali, owayengumhleli wephephabhuku i-KIWI, nomama ku-Eli. Mvakashele ku- marygracetaylor.com.