Litemiso tse hlophisehileng, ho hloka tšusumetso, le bacha ba fetola boikemelo ba tsona ke tse fokolang feela tsa lintho tse ka etsang hore ho be le khoeli ka khotso. Haeba u na le lipakane tsa lijo tsa mantsiboea, ke tsena litlhahiso le li-recipe tse ling tse u thusang ho li finyella.
1) Etsa Moralo
Etsa setšoantšo se bonolo mme u hlahise moralo oa beke. Haha lihlooho tse kang mongobo Mantaha, Taco Labobeli , le Labohlano la Pizza.
Hangata pasta e bonolo ho rekisoa ho bana 'me e ka ba motsoako oa letsatsi le beke. Itlhahlobe ka pastas e entsoeng ka lijo-thollo tse sa tšoaneng tse kang raese e sootho le quinoa ho pepesa lelapa la hau ho mefuta e fapaneng ea limatlafatsi ka ho eketsa meroho ho etsa salate e mebala-bala ea salate .
2) Le ka mohla u se ke ua nyenyefatsa matla a "Brinner"
Hangata bana ba ke ke ba qoba ho ba le li-pancake , setho sa litlhapi tsa Fora le lijo tse ling tse tloaelehileng tsa hoseng li ja lijo tsa motšehare. E le ho etsa hore lijo li khotsofatse, kenyelletsa li-protein tse phahameng tse kang mahe, boroso ea kana, le yogate ea Greece. Sebelisa sirapo e hloekileng ea maple ea 100 lekholong ('me u boloke likarolo tse itekanetseng)' me u kenyelle litholoana tse ruileng tse nang le fiber joaloka lipere, monokotsoai le mango ho pota menu. Kakaretso ena ea sefate se phofo sa Fora ke kamehla e thabisang batho.
E sebeletsa: 4
- Mahe a maholo a maholo
- ¾ senoelo se tlaase (1%) lebese
- Teaspoon e le 'ngoe e hloekileng ea vanilla
- 1 teaspoon fatamente sinamone, hammoho le ho feta ho latsoa
- Lilae tse 8 tse tletseng bohobe ba lijo-thollo
- Lipopoana tse 4 tsa botoroana
- Ho pheha oli ea canola
- Sirapa ea maple e 100%
- Likopi tse peli tse ncha litholoana tsa selemo
Ka sekotlolo se seholo, hlakola hammoho mahe, lebese, vanilla le sinamone; beha ka thōko. Hala sekoti se seholo sa ho itokolla holimo ka mocheso o mofuthu 'me u fafatsa ka mochini o se nang metsi. Qhibiliha 1 teaspoon botoro a skillet. Koahela likotoana tse peli tsa bohobe ka har'a motsoako oa lebese, ho etsa bonnete ba hore mahlakore ka bobeli a koahetsoe hantle.
Etsa bohobe ka skillet 'me u phehele metsotso e 2 ho ea ho e 3 ka lehlakoreng le leng kapa ho fihlela e le putsoa ea khauta (fafatsa sinamone e eketsehileng, haeba e lakatsa). Pheta ka lihlahisoa tsa bohobe. Fetisetsa ho ontong e futhumetseng ho fihlela u itokiselitse ho sebeletsa. Holimo ka sirapo ea maple le litholoana le ho thabela!
3) Hlahisa 'Marakeng oa Farmers Junkies
Ho ithuta moo lijo li tsoang teng ho ka susumetsa esita le batho ba ratang lijo ho leka lintho tse ncha. Nka bana ba hao marakeng, u ba fe chelete e mehlano, 'me u ba lumelle hore ba etse qeto ea seo ba leng ho sona. Tlhompho feela e lokelang ho ba hore ba e leke. U ka boela ua sebelisa ho tsoa ha eona e le monyetla oa ho ba ruta hore na lihlahisoa tsa mofuta ofe li teng ka nako ka linako tse fapaneng tsa selemo. Tlohela lapeng 'me u ekelle lisebelisoa tsa linaleli tsa lijong tsa lijo tsa mantsiboea tse kang pasta le pizza.
4) Ntho e 'Ngoe le e' ngoe e Rata ha e Ntle ha e Ts'oetsoe
Bana ba rata ho ja lijo tsa bona. Lumella menyetla e mengata ea ho pata ka ho fana ka mekhoa e nepahetseng e kang hummus , guacamole , masoso a maiketsetso, le liaparo tsa salate hammoho le thupelo e kholo.
Haeba ha u na nako kapa tšekamelo ea ho iketsetsa eona, batla li-condiments tse rekiloeng ka lebenkele ka lenane la lintho tse bonolo. Haeba u leka recipe ena bakeng sa edamame hummus leha ho le joalo, e tla ba tsela e bonolo ea ho fumana liprotheine tse ngata ho batho ba jang lihlahisoa (recipe e fetoletsoeng ho tloha ho Bites ea Pele: Superfoods bakeng sa Bana le Bacha).
E sebeletsa: 4
- Likopi tse 2 tse sireletsitsoeng ka lebitso la serame, thawed
- 3 tablespoons oli e ngata ea mohloaare oli
- 2 tablespoons a shapuoa chisi ea tranelate
- 1 tablespoon mahe a linotši
- lero le lero le monate
- letsoai la kosher le pepere e ntšo
Sebaka se bitsoang ladamame, oli ea mohloaare, tranelate chisi, mahe a linotši, lero la lemone le likhase, teaspoon ea 1/2
letsoai le 1/8 ea pepere ea pepere ka mokhoa oa lijo ebe o matha ho fihlela o boreleli le o monate. Sebeletsa ka likhapa tse ngata tsa lijo-thollo kapa li-veggie.
5) Arola Mosebetsi
Fana ka lihlopha tse nyenyane tse phathahaneng boikarabello nakong ea lijo tsa motšehare! Ho lumella bana ho ama, ho bona, ho ikutloa, le ho latsoa kamoo lijo li behiloeng hammoho ho tla tlisa thahasello ea bona le thabo ea bona ea ho ja.
Esita le haeba bana ba hao ba khetha ho shebella ho pheha, ba ntse ba ka kenya letsoho. Mesebetsi e meng e ka kenyelletsa ho beha tafole, ho tšela lino tse nooang le ho thusa banab'eno ba banyenyane tafoleng.
6) Fana ka Ntho e le 'Ngoe e Mong le e mong ea Ratang
Qoba li-pusse tse bolileng tafoleng. Bosiu bo bong le bo bong, sepheo sa ho fana ka lijo tse lekaneng tseo bohle ba ratang ho li ja. Ha ho letho le fetotsoang ka ho feteletseng kapa nako e hlokahalang-mehopolo e akarelletsa bohobe bo feletseng ba lijo-thollo le oli ea mohloaare bakeng sa ho pata, meroho e ratoang, kapa esita le seno. Ho e-na le hore u arohane le ngoana eo u se u ntse u mo tseba hore ha e fane ka nama ea nama eo ue entseng, ba amohele tafoleng ka lijo tse ratoang. Re tšepa hore e mong le e mong o tla khothalletsoa hore a je ntho e itseng.
7) Lebala Mathata a Matla
Tšoara tafoleng ea lijo tsa motšehare joaloka Switzerland. Haeba ngoana oa hao a hana ho ja seo u se lokiselitseng, e-ba joalo. Ntoa e atisa ho hlahisa likhohlano tse eketsehileng 'me e ka potlakela ho nyolohela mantsiboeeng a Ntoa ea 3 ea Mantsiboea.
Ho sa tsotellehe hore na u etsa'ng, ka kōpo u se ke ua tsoha eaba u ba lokisetsa ntho e 'ngoe hape. Lumela feela khetho ea bona hore u se ke ua ja seo u se entseng. Hangata sena se tsofala ka potlako 'me u tla fumana ngoana oa hau a tla ba le monyetla oa hore a be le hlooho ea papali letsatsing le hlahlamang.
8) Tlosa (Sena se etsoa ho 'mè le ntate, le eena)
Nako ea lijo e lokela ho ba theknoloji mahala ho bohle. Hanela teko ea ho hlahloba mangolo, mangolo, kapa ho senya li-shots tsa plate tsa hau. Tlosa TV 'me u sebelise mokhoa o lahlehileng oa puisano. Bapala papali e kang "hloihlo ea mahlo" kapa u ee feela ho potoloha kamoreng 'me u kope bohle ho arolelana ntho e itseng ka letsatsi la bona kapa mafelo-beke a latelang.
9) Fokotsa Seo U se lebeletseng
U se ke ua lumella li-media media hore li u thetse. Ha ho na ntho e kang ea lijo tsa mantsiboea tse phethahetseng 'me seo se hantle haholo. Mantsiboeeng a mang lipepe li tla anya, bana ba tla tsuba, 'me u tla batla ho chesa kichine ea hau fatše, empa u se ke ua khathatseha, u tla etsa joalo hape hosasane. Lijo tse monate le lijo tse thabisang li bua ka liteko le phoso.
10) Fumana Matsoho a Hao
Lijo tse nang le li-finger joaloka tacos, letlalo la litapole, pizza e entsoeng ka mahahapa , le litlolo tsa lettuce li ka etsoa hantle haholo 'me li monate feela ho ja. Etsa sesebelisoa sa (boholo bo utloahalang) le ho thabela metsotso e meng le e 'ngoe ea eona. Leka recipe ena ea likhoho tsa lettuce tse tsitsitseng. Tlhokomeliso: kemiso ea nako ea ho itlhatsoa ka mor'a lijo tsa mantsiboeeng ana
E sebeletsa 4
- 2 lik'hilograma tse boneless
- ¼ senoelo sa cornstarch
- 2 tablespoons oli ea canola
- 1 isipuni e theohile sodium soy sauce kapa tamari
- ¼ senoelo se bonolo mahe a linotši
- 1 pepone ea sesame peo
- Ho sebeletsa litlhahiso: lettuce makhasi, shredded rantipole, sliced likomkomere, lime wedges, Sriracha
Beha khoho le cornstarch ka mokotleng o moholo o tletseng chelete. Tlosa mokotlana ebe u lahlela ho roala likotoana ka cornstarch. Oli e futhumetseng ka mohaho o moholo kapa skillet ka mocheso o phahameng. Kenya likhoho le tse sootho mahlakoreng ka bobeli. Kenya moriri oa soy ebe u pheha metsotso e le 'ngoe pele o eketsa mahe a linotši le peo ea sesame. Tsoela pele ho pheha, ho akhela khafetsa ho fihlela mongobo o teteaneng mme khoho e phehoa, metsotso e 7 ho isa ho e 10. Sebeletsa khoho e phuthetsoe ka makhasi a lettuce 'me e be le litlhaka tse lakatsehang.
11) Bopa Arsenal ea Family Favorites
Ha ho pelaelo hore lipepe tse ling li tla phahama ka holimo ho lenane la lipapatso, kahoo u li amohele. Etsa lijana tsena hanngoe ka beke kapa makhetlo a seng makae ka khoeli mme u palame terene ho fihlela bana ba ka ba fetola likelello tsa bona. Ke ntho e tšelisang ho etsa ntho e 'ngoe le e' ngoe e mong le e mong a lebeletse ho ja.
12) Bana ba Khethang
E mong le e mong hangata a lumella bana hore ba be le bolokolohi ba ho busa holim'a menyetla. Esita le haeba kōpo ea bona e le tjee, bona hore na u ka fumana mokhoa oa ho amohela tse ling tsa tsona. Lijo le li-crackers li ka 'na tsa se ke tsa etsa lijo tsa mantsiboea, empa eketsa sopho ea khōhō le likomkomere tsa likomkomere' me u khoebo. Ka linako tse ling lijo tse monate li etsahala ka tšohanyetso.
13) E tsamaise ka nako e 'ngoe le e' ngoe ka nako e 'ngoe
Qetellong, ho tseba nako ea ho lahlela thaole ea lijo le taelo ea ho tsoa. Kemiso ea mosebetsi oa bohlanya kapa mesebetsi ea sekolo ka morao ho 5 e ke ke ea lumella hore ntlo e nahannoeng le e entsoeng hantle e phehiloe. E kopanya le ho tsoa molato hang ka nakoana.