Yakha ibhulakufesi elingcono ngale Paleo Buddha Bowl Elayishiwe

-Delile

• Kulayishwe iPaleo Breakfast Buddha Bowl
• Buyekeza kwe-

Njalo ukuzilolonga ekuseni kufanelwe ukudla kwasekuseni okulungele ukujuluka. Ukuhlanganiswa okufanele kwamaprotheni nama-carbohydrate ngemuva kokuzivocavoca kubalulekile ekulungiseni nasekwakhiweni kwemisipha - ingasaphathwa eyokugcwalisa amandla akho okunqoba noma yini enye usuku lwakho oluyigcinile.

Yilapho kungena khona lesi sitsha sasekuseni esimibalabala. Futhi uma ucabanga ukuthi, "Eh, angikho entweni eyi-Whole30 noma ye-paleo," okokuqala, awufuni unayo ukuze ngidle lesi sidlo esimnandi. Kepha okwesibili, ngaphambi kokuthi ngidale le recipe, ngangikhona lapho kanye nawe. Ngisho, ngingahle ngibe isazi sezokudla, kodwa ngiyawathanda ama-carbs ami. (Zitholele izindlela zokupheka eziyi-10 ezilula zezitsha zasekuseni zasekuseni ezimnandi kakhulu.)

Ngakho-ke ngahamba ngayokhuluma no-Allison Schaaf, R.D., M.S., umsunguli we-Prep Dish, insizakalo yokulethwa kohlelo lwe-gluten-free and paleo online. Okokuqala, unginike isibuyekezo sokuthi kusho ukuthini ukudla i-paleo. Ukudla kwepaleo kumayelana nokudla "okwangempela" (funda: ukudla okungalungiswa, okwemvelo), izithako ongazitshala (izithelo nemifino) noma ukubamba (njengenyama yezilwane kanye nokudla kwasolwandle), kusho uSchaaf.

Abadla i-Paleo bavame ukuya ekudleni, ukudla kwasolwandle, amantongomane, imbewu, imifino nezithelo, futhi bagweme okusanhlamvu, ubisi, kanye nemifino, uthi. Ngenkathi amafutha elungile (njengalawo avela kukakhukhunathi, iminqumo, amantongomane, kanye namafutha ezilwane), amafutha asetshenzisiwe (cabanga: amafutha akhonjiwe) atholakala kakhulu ekudleni okuhlanganisiwe awasekho.

Hmm, ngiqala ukuzibuza ukuthi ingabe lokhu kungokwami ​​ngempela. Impilo ngaphandle kwe-#ToastTuesday yami noma i-#IceCreamSunday ibonakala ingenakwenzeka. Kodwa-ke uyangiqeda imizwa.

"Yize ukudla kwe-paleo kunedumela lokukhawulela, ayikho imithetho esemthethweni kanye nezindawo eziningi ezimpunga," usho kanje. "Kungashintshwa kalula kube ukudla okuhlala isikhathi eside. Okubalulekile ukuqala ngokulandela 'imithetho' njengesisekelo, kodwa kusukela lapho, dlala ngokudla okunjengobhontshisi, ubisi, noma okusanhlamvu okufana nelayisi ukuze ubone ukuthi kuyasebenza yini. nawe nomzimba wakho. " USchaaf uthi lokhu ukubiza ngokuthi uhlobo lokudla okushintshiwe "paleo-ish".

Ngakho konke lokho engqondweni, ngakha le Loaded Paleo Breakfast Buddha Bowl, futhi kwangimangaza ukuthi ngangigculiseke futhi ngigcwele kangakanani ngemuva kokuyikhetha. Futhi ngenkathi, yebo, lokhu kuyi-paleo yezobuchwepheshe, into ebaluleke kakhulu ukuthi isitsha ngasinye sigcwele umsoco oqinile, kufaka phakathi ama-carbohydrate ayinkimbinkimbi, amaprotheni anciphile, imifino eminingi, kanye namafutha anempilo-ncamashi lokho umzimba wakho oku-ode emva kokuzivocavoca okunzima, ekuseni , emini, noma ebusuku. (Okuhlobene: I-10 Bowl Recipes Enempilo KaBuddha Bowl)

Ngethoni yemifino esitsheni esisodwa, kanye ne-turkey ephansi, kanye nama-pistachios, izinongo namakhambi okugcotshwa, ungacabanga ukuthi lokhu kwasekuseni okunambitheka kufanele kubekelwe impelasonto. Kepha ngokulungiselela ukudla okuncane nje, ungaba nokulungiswa kokuphonsa lokhu ndawonye ngaphambi kokusebenza phakathi nesonto. (Imifino ingathengwa ngaphambi kwesikhathi ukuze wonge isikhathi. Vele ugweme izinongo ezingeziwe kanye noshukela otholakala kwezinye zezikhwama ze-veggie ezifriziwe. Funda kabanzi mayelana nendlela yokwenza ukudla kwangaphambi kokupheka nokupheka kube lula ngemifino efriziwe.) Kwenza ngisho nokulungiselela ukudla okuhle kakhulu. isidlo sasemini ozohamba naso.

Kulayishwe iPaleo Breakfast Buddha Bowl

Khonza: 4

Izithako

• Ama-ounces ama-12 amazambane, aqoshiwe
• 2 upelepele ophakathi nendawo, osikiwe
• I-zucchini engu-1 ephakathi, eqoshiwe ibe yizinhlamvu zemali ezingu-1/4-intshi
• 6 amathisipuni amafutha omnqumo, ahlukaniswe
• 1 ithisipuni umhlabathi omnyama pepper
• 2 izinkomishi utamatisi cherry, uhhafu
• 1/4 isipuni sikasawoti we-kosher
• 1/2 anyanisi omncane obomvu, oqoshiwe
• 8 ounces portobello amakhowe, oqoshiwe
• Ama-clove ayi-2, egayiwe
• 2 wezipuni oqoshiwe amaqabunga e-rosemary amasha (noma amathisipuni amabili i-rosemary eyomile)
• Ama-ounces ayi-12 aqinile umhlabathi turkey
• 3/4 inkomishi egazingiwe, ama-pistachios anosawoti, (njenge-Wonderful Pistachios), egobolondo futhi eqoshwe kahle
• 1 ithisipuni obomvu pepper
• 1/2 ithisipuni thyme omisiwe
• Amaqanda ama-4 amakhulu
• 8 izinkomishi isipinashi ingane
• Isosi eshisayo evunywe yi-Paleo, uyazikhethela

Izikhombisi-ndlela

1. Shisisa ihhavini ukuze ubeke u-425°FF. Hlanganisa ubhatata, bell pepper kanye zucchini, 3 amathisipuni amafutha omnqumo, 1/2 ithisipuni pepper omnyama, kanye dash kasawoti. Thela ebhodini lokubhaka bese usakaza ngokulinganayo. Bhaka imizuzu engama-25.

2. Ngenkathi ubhaka, hlanganisa utamatisi ne-1 ithisipuni yamafutha omnqumo kanye nodwi kasawoti. Beka eceleni.

3. Esikhunjeni esikhulu phezu komlilo ophakathi nendawo, engeza ithisipuni elilodwa lamafutha omnqumo no-anyanisi. Pheka, ugovuze imizuzu emi-2 kuya kwemi-3 kuze kube yilapho eqala ukuba nsundu. Engeza kumakhowe. Imifino yokupheka eminye imizuzu emibili. Uma amakhowe eqala ukuthamba, engeza i-garlic, i-rosemary, ne-1/2 isipuni sikapelepele omnyama osele.

4. Faka i-ground turkey epanini elifanayo, bese upheka kuze kube nsundu, ugovuze isipuni samanzi uma izithako ziqala ukunamathela phansi epanini. Faka izingxube ze-ground turkey endishini bese ubeka eceleni.

5. Ukubheka kuhhavini, susa ishidi lokubhaka lapho ubhatata nemifino sekusele kancane kuphekwe (cishe imizuzu eyi-12) bese ufaka utamatisi epanini loshizi unyakazise. Buyisela kuhhavini eminye imizuzu eyi-15 kuya kweyi-17.

6. Esitokisini esifanayo osisebenzisele ingxube ye-turkey, i-pistachios ye-toast nama-flakes kapelepele obomvu kanye ne-thyme phezu kokushisa okuphansi imizuzu emi-3 kuya kwemi-4. Susa umuthi nezinongo bese ubeka eceleni.

7. Faka isipuni samafutha omnqumo nesipinashi esikhwameni bese usikha imizuzu emi-2. Susa emlilweni nasekushiseni isipinashi phansi kwezitsha ezi-4.

8. Susa imifino eyosiwe kuhhavini. Ingxenye ngaphezulu kwesipinashi esitsheni ngasinye. Yenza okufanayo ngomxube we-turkey womhlabathi.

9. Pheka amaqanda ngokuthanda futhi ubeke phezulu. (Uma isidlo sokulungiselela isidlo sonke, okubilisiwe kungabamba kangcono.)

10. Ekugcineni, fafaza ngenhlanganisela ye-pistachio ethosiwe kanye nesosi ongayikhetha ye-paleo eshisayo.

Izitsha zingagcinwa esiqandisini kuze kube yizinsuku ezi-5 ngesivalo sokukhiya phezulu.

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Buyekeza kwe-