Amaresiphi e-Healthy St. Patrick's Day

-Delile

• I-Irish Soda Isinkwa
• Iphayi Lomalusi Wamazambane Amnandi
• I-Irish Stew ne-Beef neGuinness
• Inhlanzi ne-Chips Yommbila Ogoqwe Ummbila
• Ama-Kegs kanye namaqanda (Aluhlaza).
• Iklabishi Isobho
• Ikhekhe lesipinashi iSt
• Buyekeza kwe-

Akudingeki ukuthi udlulise okwakudala kwase-Ireland njengesinkwa sesoda, nesitshulu senkomo, noma ama-kegs namaqanda akho eSt.

I-Irish Soda Isinkwa

Ilungele ukumunca lawo ma-cocktails oSuku lwePatrick, isinkwa se-soda sase-Ireland kungaba yikhalori kanye ne-carb nightmare kepha lolu hlobo lukakolweni, okusanhlamvu luqinisekile ukukuxhasa kusukela embukisweni wasekuseni uye ephathini yakho yoSuku lwePatrick.

Khonza: 16

Isikhathi sokuzilungiselela: imizuzu engama-35

Isikhathi sokupheka: imizuzu engu-10-30

Izithako:

1 ½ izinkomishi Bircher mueslix (iresiphi ongayilandela)

2 izinkomishi ufulawa owenzelwe yonke inhloso

1 inkomishi kafulawa kakolweni

1 isipuni okukhukhumalisa amakhekhe

1 tsp uMaldon usawoti

1 isipuni imbewu ye-caraway

2 oz. ibhotela

¾ inkomishi ye-apula likaGranny Smith, eligayiwe

¾ inkomishi amabhilikosi omisiwe, julienned

¾ inkomishi currants omisiwe

¾ inkomishi yama-walnuts, athosiwe futhi aqoshwe

2 oz. uju

8 oz. ubisi olunamafutha aphansi

Okwe-Bircher mueslix:

Kuthathwe endaweni yokudlela yaseNew York Central e-Grand Hyatt New York

1 isitsha se-Quaker Rolled Oats

1 quart apple cider

1 ½ amalitha obisi lwe-skim

1 tsp. I-Ceylon sinamoni, umhlabathi

1/2 tsp. i-nutmeg, umhlabathi

1 ½ tsp. Ukukhishwa kwe-vanilla yesiTahiti

6 oz. uju

Imikhombandlela:

Ukuze i-mueslix ihlanganise izithako ezingenhla bese uvumela ukuhlala ubusuku bonke. Sebenzisa kuze kube yisonto elilodwa.

1. Shisisa ihhavini ngo-380 degrees Fahrenheit.

2. Hlunga impuphu ne-baking soda bese uyifaka ku-mixer efakwe okunamathiselwe kwephedi. Faka usawoti nembewu ye-caraway.

1. Faka ibhotela eligayiwe kanye nesigwedlo kuze kube yilapho ibhotela lilingana nophizi. Faka i-mueslix ne-paddle kuze kube shaggy kakhulu.

2. Faka i-apula, amabhilikosi nama-currants, gwedla imizuzwana eyi-10 ukusabalalisa.

3. Hlanganisa uju nobisi. Faka inhlama, hlanganisa uze uhlangane nje.

4. Yenza imiqulu eyi-16 ngesikhephu noma ngesipunu esikhulu nezandla ezifuywe ufulawa, noma yakha izinkwa ezi-2 bese uyibeka ethreyini yeshidi efakwe isikhumba.

5. Shayela nge-wash wash bese ufafaza ushukela nosawoti.

6. Sika u-X ngaphezulu kweroli ngayinye noma isinkwa

7. Bhaka ama-roll imizuzu eyi-10 nezinkwa imizuzu engama-30, kuze kube yigolide.

Isilinganiso somsoco ngokuphakela ngakunye (umqulu owodwa noma i-1/16 yesinkwa):

Amakholori: 189

Amafutha: 6g

Ama-Carbs: 39g

Amaprotheni: 6g

Iresiphi ehlonishwa yi-Executive Pastry Chef yendawo yokudlela yaseNew York Central eGrand Hyatt Katzie Guy-Hamilton.

Iphayi Lomalusi Wamazambane Amnandi

Induduzo yokudla kukaphayi wakudala uthola ushintsho olungcono ngokusebenzisa amazambane anothe ngamavithamini esikhundleni samazambane amhlophe. Shintsha isifuba somhlabathi se-turkey ngenkomo yenkomo enomzimba omncane ukusika amafutha amaningi namakhalori.

Isebenza: 6

Isikhathi sokulungiselela: imizuzu engama-30

Isikhathi sokupheka: imizuzu engama-60

Izithako:

Okokugcwalisa:

3 tbsp. extra virgin amafutha omnqumo

I-1-½ lbs yenkomo yenkomo ethambile

1 u-anyanisi ophakathi, oqoshiwe

2 izaqathe eziphakathi, oqoshiwe

2 izingongolo zesilimo esidliwayo esinamagatsha anamanzi, oqoshiwe

Ama-clove amathathu kagalikhi, aqoshiwe

½ tsp. upelepele we-cayenne

2 tbsp. ufulawa wonke wenhloso noma okolweni ogcwele

2 tsp. I-soy sauce

1 isipuni unamathisele utamatisi

1 inkomishi ephansi ye-sodium yenkukhu stalk

1 inkomishi oqoshiwe utamatisi ekheniwe

1 inkomishi ye-peas efriziwe

usawoti kanye nopelepele ukunambitha

Okwe-potato purée:

Amazambane ama-4 amakhulu, ahlutshiwe asikwa aba izigaxa ezinkulu ezilinganayo

2 tbsp. uju

1 ½ tbsp. I-soy sauce

¼ tsp. isinamoni

2 tbsp. ibhotela elingenasawoti

1 isipuni Amafutha e-Olive

usawoti kanye nopelepele ukunambitha

Imikhombandlela:

Okokugcwalisa:

Sishisa izipuni ezintathu zamafutha omnqumo epanini bese ususa u-anyanisi oqoshiwe, isilimo esidliwayo esinamagatsha anamanzi kanye noqathe imizuzu emihlanu. Faka kugalikhi oqoshiwe bese ususa eminye imizuzu emi-2. Isizini ngosawoti kanye nopelepele. Faka inyama yenkomo emifino. Hlanganisa uphinde uvune futhi ngosawoti kanye nopelepele. Vumela inyama idedele amajusi ayo.

Lapho inyama iqala ukuba nsundu ezansi engeza kufulawa, upelepele we-cayenne, u-soy sauce, utamatisi oqoshiwe, isiqu senkukhu no-tomato paste. Hlanganisa bese uvumela ukumila kokuphakathi okumbozwe imizuzu eyi-10. Susa isivalo bese ubamba eminye imizuzu eyi-10. Qiniseka ukuthi uqhubeka unyakazisa ngoba inyama inganamathela ezansi. Hlola isinongo bese ugoqa uphizi olufriziwe. Vala ukushisa bese uhlala eceleni uze ulungele ukuhlangana.

Okwe-potato purée:

Gcwalisa ibhodwe elikhulu ngamanzi engeza izingcezu zikabhatata. Letha amanzi emathunjini bese unciphisa ukushisa ukuze kumile. Lapho amazambane esethenda lemfoloko, uwahluze emanzini.

Geza amazambane ngebhotela, amafutha omnqumo, isinamoni, isoso yesoya, uju, usawoti kanye nopelepele.

Shisisa ihhavini libe ngu-350 degrees Fahrenheit.

Gcwalisa phansi kwesitsha sokubhaka esingu-9-intshi ngo-11-intshi ngenhlanganisela yenyama. Phezulu nge-potato purée futhi usakaze ngokulinganayo uze ufike emaphethelweni. Beka phezu kwethreyi yokubhaka (uma kwenzeka ichitheka) bese ubhaka kuhhavini imizuzu engu-30. Susa kuhhavini bese ukhonza khona manjalo.

Isilinganiso somsoco ngokuphakelwa kwesikwele esingu-4 intshi noma 1/6 weresiphi:

Amakholori: 400

Amafutha: 18.2g

Amafutha Agcwele: 3.6g

Amakhabhohayidrethi: 34.4g

Amaprotheni: 27.9g

Insimbi: 3.2g

Umucu: 6g

I-calcium: 94g

Isodium: 526 g

Iresiphi ngomusa we-Eden Grinshpan, umphathi we I-Edene Iyadla esiteshini sokupheka.

I-Irish Stew ne-Beef neGuinness

Yini efaneleka kakhulu ngoSuku Luka-St. Patrick kunesitshulu senkomo esiphekwe nge-Guinness? Ibhali lokusanhlamvu okuphelele linciphisa amafutha nama-calories kodwa ligcina le recipe inenhliziyo futhi inempilo. Futhi, le recipe inikeza u-110% wezidingo zakho zansuku zonke zikavithamini A.

Isebenza: 8

Isikhathi sokulungiselela: imizuzu engama-30

Isikhathi sokupheka: imizuzu engu-55

Izithako:

3 tbps. amafutha e-canola

1 lb. inyama yenkomo yenkomo engenamafutha, mhlawumbe i-sirloin ephezulu

1 tsp. usawoti omuhle wasolwandle

½ tsp. upelepele omusha ogayiwe

½ inkomishi pearl ibhali

28 fl. oz. amanzi

12 fl. oz. Guinness

¾ lb. izaqathe

Onion lb. anyanisi ophuzi

1 tsp. i-thyme eyomisiwe

2 tbps. Inglehoffer Extra Hot Horseradish

Imikhombandlela:

Nquma wonke amafutha angaphandle bese usika inyama yenkomo ibe ama-cubes angu-½-intshi. Isizini yenkomo ngosawoti & pepper

Hlanza ibhali emanzini abandayo bese uhlunga.Hlanza kahle izaqathe emanzini abandayo bese usika ubude obuyi-intshi eyodwa. Susa ungqimba olungaphandle lwesikhumba sika-anyanisi bese ucoleka inyama egayiwe. Ekushiseni okuphezulu okuphakathi, ngensimbi yensimbi noma kuhhavini waseDashi oshubile, susa inyama yenkomo emafutheni e-canola. Engeza u-anyanisi bese usuka kuze kube yi-caramelized. Faka amanzi, ama-ounces ayisithupha eGuinness, nebhali. Vala ibhodwe ngesikhumba sokubhaka bese ubeka isembozo phezu kwesikhumba ukuze usivimbe. Bilisa futhi unciphise ukushisa kube maphakathi.

Qhubeka ukupheka isigamu sehora. Susa isikhumba nesembozo .Yengeza izaqathe, ushiye ama-ounces ayisithupha eGuinness bese ushintsha isivalo. Pheka imizuzu eyengeziwe eyi-15 ngokushisa okuphansi. Buyisela isitshulu emathunjini asheshayo bese wengeza i-thyme ne-horseradish. Hlanganisa ukufaka kahle izithako.

Amaphuzu okudla okunempilo ngenkomishi eyodwa ekhonzayo:

Amakholori: 200

Amafutha: 8g

Amafutha agcwele: 2g

Isodium: 270mg

Ushukela: 4g

Amaprotheni: 11g

Iresiphi ngezilokotho zeBeververton Foods.

Inhlanzi ne-Chips Yommbila Ogoqwe Ummbila

Ama-flakes ommbila enza lezi zinhlanzi nama-chips kube mnandi ngaphandle kwe-frier ejulile.

Isebenza: 6

Isikhathi sokuzilungiselela: imizuzu engama-50

Isikhathi sokupheka: imizuzu engama-30

Izithako:

Okwezinhlanzi

1/2 indebe ufulawa owenzelwe yonke inhloso

1/2 tsp usawoti

1⁄4 indebe eshisayo

1/4 indebe ibhotela

4 izinkomishi zommbila ezigoqekile, ezichotshoziwe ukwenza cishe izinkomishi ezi-1 2/3

Izinhlamvu ze-cod zase-Alaskan zasendle (4-6 oz. Ngayinye)

2 tbsp. amafutha e-canola

Okwe-chips

Amazambane amancane angama-48, injabulo ebomvu, igolide laseYukon, noma okuluhlaza okwesibhakabhaka ePeru

3 tbsp. Amafutha e-Olive

3/4 tsp. usawoti we-kosher, uhlukaniswe

umhlabathi pepper ukunambitha

1⁄4 inkomishi yemifino emisha ehlanganisa i-chives, i-parsley, i-rosemary, i-thyme; igayiwe

Imikhombandlela:

Okwezinhlanzi

1. Esitsheni esingajulile hlanganisa ufulawa nosawoti. Kwesinye isidlo esingajulile, shaya ubisi lwebhotela nososi oshisayo ngemfoloko. Beka okusanhlamvu okuchoboziwe esitsheni sesithathu esingajulile.

2. Gcoba inhlanzi kufulawa, ugqoke kahle. Susa ngokweqile.

3. Cwilisa inhlanzi egaywe ufulawa enhlanganisweni yobisi lwebhotela bese uyifaka ku-cereal, uyigcobe izinhlangothi zonke ngokuphelele. Beka izinhlanzi ezigqokiwe epuletini elingavuthiwe.

4. Epanini lika-12-intshi, shisa amafutha phezu kokushisa okuphakathi kuze kushise. Ukugcina okungenani i-intshi eyodwa phakathi kwezinhlanzi, ukupheka ngamaqoqo, uma kudingeka. Pheka izinhlanzi emafutheni imizuzu emi-3 ukuya kwengu-4 ohlangothini ngalunye, ujike kanye, kuze kube nsundu kahle bese izinhlanzi zihamba kalula ngemfoloko.

5. Uma kudingeka, beka inhlanzi ephekiwe emathawulani ephepha eshidini lekhukhi futhi ufudumale kuhhavini ongu-225 degrees Fahrenheit ngenkathi upheka inhlanzi esele.

Okwe-chips

Hlangisa i-ovini iye kuma-degrees ama-425 Fahrenheit. Geza futhi ukhuhle amazambane. Sika amazambane ngesigamu. Pat amazambane omile ngamathawula wephepha. Beka amazambane epanini leshidi bese ugcwala ngezipuni eziyi-1/2 zamafutha, amathisipuni we-1/2 kasawoti kosher nopelepele. Phonsa amazambane ukuze ugqoke ngokulingana ngamafutha nosawoti.

Beka amazambane anqunywe eceleni bese efakwa kuhhavini osuke usushisa kakade. Rosa imizuzu engama-30 kuze kube yilapho okungaphansi kunsundu namazambane athambile.

Ngenkathi amazambane athosiwe enza uwoyela wemifino ngokugcoba amakhambi akho kahle kakhulu bese ugovuza emafutheni asele ngethisipuni lokugcina le-1/2 likasawoti nopelepele. Faka kahle.

Uma amazambane esewosiwe susa epanini leshidi bese ubeka endishini. Fafaza uwoyela wemifino ngaphezulu bese uphonsa.

Amaphuzu okudla okunempilo ngokudla ngakunye (ifilod eyodwa yamazambane namazambane ayisishiyagalombili):

Amakholori: 281

Amafutha: 6.5 amagremu

AmaCarbs: 25.9 amagremu

Amaprotheni: 28.1 amagremu

Iresiphi ngenhlonipho kaChef Maxcel Hardy umbhali we Amaresiphi Okuphila.

Ama-Kegs kanye namaqanda (Aluhlaza).

Uma ukhahlela imikhosi ngama-kegs namaqanda udlulisa i-bagel eluhlaza bese ufaka umbala wemikhosi-kanye nokwenyusa okunomsoco kumaqanda akho esikhundleni salokho. Khonza amaqanda akho ngocezu lwesinkwa sikakolweni ophelele bese uqala kahle! Futhi ngaphambi kokukhetha isiphuzo sakho, qiniseka ukuthi uthintana nekhawunta yethu yekhalori kabhiya we-St. Patrick's Day.

Khonza: 2

Isikhathi sokulungiselela: imizuzu emihlanu

Isikhathi sokupheka: imizuzu engama-25

Izithako:

1 tsp amafutha omnqumo

1 anyanisi omncane omnandi, osikiwe kancane

4 amaqanda amhlophe

Amaqanda ama-2

1 1/2 izinkomishi ezipakishwe ngokuqinile i-arugula yengane noma amaqabunga esipinashi, noma inhlanganisela

2 tbsp. i-Parmesan egayiwe

usawoti

upelepele obomvu

Imikhombandlela:

Gcoba i-skillet esiphakathi esinganamathisi nge-layer encane yamafutha omnqumo, bese u-anyanisi e-anyanisi eshubile phezu komlilo ophakathi, ugovuze njalo.Uma sezithambile bese ziqala uku brown ngakuhlangothini ngalunye, buyisela ilangabi liye phansi bese uvumela ukuthi likhule kancane kancane. Ngalesi sikhathi, kubalulekile ukuqinisekisa ukuthi u-anyanisi usatshalaliswa ngokulingana ngangokunokwenzeka epanini.

Khipha u-anyanisi kancane kancane imizuzu engaba ngu-20. Njalo ngemizuzu embalwa, sula phansi bese usabalalisa kabusha u-anyanisi ukuze ngamunye athole inani eliphezulu lendawo. U-anyanisi uzomnandi ngokujiya ngamajusi awo. Uma uvuselela kaningi kakhulu, u-anyanisi uzophendukela kumush.

Shaya amaqanda namaqanda abamhlophe kanye ne-¼ isipuni sikasawoti kanye nengcosana kopelepele obomvu. Phusha u-anyanisi eceleni kwepani, bese uthele amaqanda phakathi. Gcoba kancane ekushiseni okuphansi, uqoqe izingcezu eziphekwe kancane kusuka phansi bese usabalalisa kabusha iqanda eliluhlaza. Lapho iqanda seliphekwe cishe ngokuphelele, engeza i-arugula noshizi. Govuza ukuhlanganisa bese upheka omunye umzuzu noma ngaphezulu kuze kube yilapho amaqanda ephekwe, kodwa hhayi ngokweqile. Nambitha usawoti bese ukhonza ngokushesha.

Amaphuzu okudla okunempilo ngokudla ngakunye (cishe ½ inkomishi):

Amakholori: 152

Amafutha: 8g

Amafutha agcwele: 2g

Amakhalori: 5g

Amaprotheni: 15g

Insimbi: 3mg

Ifayibha: 1g

I-calcium: 90mg

I-Sodium: 325mg

Iresiphi ngomusa wamantombazane amakhulu, ikhishi elincane.

Iklabishi Isobho

Lesi sobho siqukethe ezinye zakudala zosuku lukaPaddy njengeklabishi nama-parsnips. Ukuze wenze kube i-twist yase-Irish nakakhulu shintsha i-ham yenkomo yenkomo.

Khonza: 4

Isikhathi sokulungiselela: imizuzu eyi-15

Isikhathi sokupheka: imizuzu engama-25

Izithako:

1 tsp. Amafutha e-Olive

1/2 inkomishi anyanisi, oqoshiwe

1 inkomishi iklabishi, oqoshiwe

6 izinkomishi umhluzi wenkukhu

1 inkomishi ham, uthathe amadayisi angu-1/2-intshi

1 inkomishi yama-parsnips, uthathe amadayisi angu-1/2-intshi

1/2 inkomishi yelanga i-rutabagas, uthathe ama-cubes ayi-1/2-intshi

1 15 oz. ingaxuba imifino, ikhishwe

Imikhombandlela:

Ebhodweni elinosayizi ophakathi nendawo elisindayo, shisisa amafutha phezu komlilo ophakathi bese ushisa u-anyanisi kuze kube obala. Faka iklabishi ugovuze kancane, bese ufaka umhluzi uwulethe emathunjini. Engeza i-ham, i-parsnips ne-rutabagas. Buyisela uketshezi emathunjini. Ncishisa ukushisa kuze kubile bese upheka imizuzu engu-15. Faka imifino exubile, bese ubilisa eminye imizuzu emi-5. Khonza kushisa kakhulu ngesinkwa esiwuqweqwe.

Amaphuzu okudla okunempilo ngokudla ngakunye (1/4 yeresiphi):

Amakholori: 119

Amafutha: 1g

Amafutha: 19g

Amaprotheni: 6g

Iresiphi ngezilokotho ze-www.allens.com.

Ikhekhe lesipinashi iSt

Khohlwa umbala wokudla! Leli khekhe elimanzi kakhulu lithola umbala walo wenjabulo, kanye ne-iron-boost, kusukela kusipinashi esiluhlaza ngokwemvelo.

Isebenza: 15

Isikhathi sokuzilungiselela: imizuzu engu-15

Isikhathi sokupheka: imizuzu engama-30

Izithako:

Isipinashi sezingane esingu-500g, sigeziwe, sikhanyisiwe (ukusikisela: 1 isitsha esikhulu sesipinashi sezingane)

Amaqanda ama-3

I-1/4 indebe incibilikile uwoyela kakhukhunathi, kanye nokungeziwe kwepani lokugcoba

1 1/4 inkomishi yoju

Ijusi noqweqwe lwelamula eli-1

1 tsp i-vanilla extract

2 1/2 izinkomishi zikafulawa opelethiwe, zihlungwe

1 tsp baking powder

1 tsp baking soda (inothi: lokhu ukususa i-asidi yoju)

Iyogathi yamaGreki engenalutho engenalutho yokuhlobisa, ngokuzithandela

Imikhombandlela:

1. Hlangisa ihhavini liye ku-375F.

2. Isipinashi se-Purée endaweni yokucubungula ukudla; beka eceleni. Hlanganisa iqanda noju. Faka uwoyela, ujusi kalamula kanye ne-rind, i-vanilla nesipinashi esihlanziwe. Bese ufaka ufulawa, i-baking powder nesoda yokubhaka. Hlanganisa imizuzu embalwa. Thela epanini lekhekhe elingunxande elenziwe ngamafutha.

3. Bhaka kuhhavini cishe imizuzu engama-30. (ICEBISO: Hlola ngomuthi wokuxubha ukuze uvivinye ukunikela; bhaka kuze kuphume i-toothpick ihlanzekile.) Susa kuhhavini bese ubeka eceleni ukuze kuphole.

4. Uma selipholile, susa ikhekhe epanini. Njengokuhlobisa okungakhethwa, sika izinhlangothi zekhekhe (cishe u-1 intshi ububanzi) bese ucubungula inqubo yokudla ukuze wakhe impuphu; beka eceleni. Sika ikhekhe uma selilungele ukuphakwa bese usakazwa ngeyogathi yesiGreki. Bese uhlunga i-cake powder ngaphezulu.

Izakhamzimba ngokuphakelwa ngakunye:

Amakhalori: 124

Amafutha: 5g

Amafutha agcwele: 3.5g

I-Cholesterol: 33mg

Isodium: 150mg

AmaCarbs: 17g

Umucu: 3g

Ushukela: 2g

Amaprotheni: 4.5

Iresiphi ngezilokotho zika-Sammie Kennedy, i-CEO nomdali we-Booty Camp Fitness.

Buyekeza kwe-