Li-Recipes le Litlhahiso
Litsebi tsa limatlafatsi li pheha malapeng bakeng sa bana ba bona? Ha ho pelaelo hore ho na le litholoana tse ngata, li-veggies, le lihlahisoa tse ngata likhitsing tsa bona, empa u tla fumana lijana tsa paseka le litlolo tse monate. Lijo tsa mefuta-futa tse ngolisitsoeng ho tsoa naheng ka bophara li arolelana mekhoa ea bona eo ba e ratang haholo, malebela le lipepepe bakeng sa ho fepa bana.
Pro Tip: U se ke ua e tšoara
Batho ba ngolisitsoeng lijong tsa lichelete ba ka ngolisa lijo tse nepahetseng, empa seo ha se bolele hore ba na le nako e ngata ea ho reka le ho pheha lijo tse matlafatsang.
E le ho lumellana le litlhoko tsa batho ba jang lijo le lipampiri tsa ho se tšoarele, liqeto tse nepahetseng li lokela ho fihlella le ho potlaka. Litsebi tse ngata li itšetlehile ka ho shebella litokisetso tsa lijo le ho sebelisa bohobe bo bongata ba ho pheha le ho boloka mafura ho boloka mekhoa e phetseng hantle le e nang le phepo e phallang.
Ho na le ntho e le 'ngoe litsebi tsa phepo e nepahetseng tse kholoang haholo tabeng ea ho ja lijo-e mong le e mong o ja ntho e tšoanang. Ha ho na phetoho e khutšoanyane ea ho pheha kapa ho phomola ha ho thoe ngoana ea bosoeu. Bahlokomeli ba lijo ba tseba hore ho fana ka lijo tse hlabosang ho hloka hore batho ba se ke ba ja setulong seo. Ho nka mochine o thata holim'a "sena ke ho ja lijo tsa motšehare, ho se nka kapa ho se tlohela" ho tla thusa bana hore ba hōle ho ba batho ba nang le boiphihlelo ba nang le boiketlo le ba phetseng hantle.
Ho na le menyetla ea ho fana ka chelete e nepahetseng ho bana nakong ea lijo tsohle. Mona mehlala e meng ea stellar.
Lijo tsa lijo tsa hoseng
Litsebi li lumellana hore lijo tsa hoseng ke tsa bohlokoa! Hoseng nako ea ho qhoqha e ka beha khatello, kahoo khetha ho bonolo.
Fruity Baked Oatmeal
Recipe ea Adina Pearson, RD
Sejo sena se bonolo ho etsa pele mme se thabela hoseng.
- Likopi tse 6 tse tletseng li-oats
- 1 khase e tsoekere e tsoekere
- 2 diaspone tsa sinamone
- 1 ho noa teaspoon letsoai
- Likopi tse 2 lebese
- Mahe a mane
- 1/2 senoelo se qhibiliha botoro
- 2 teaspoon vanilla extract
- 3/4 senoelo se omisitsoeng ka cranberries
- 1 senoelo sa walnuts
- Ho lekaneng ka litholoana tseo u li ratang, tse khethiloeng, ho koahela tlase ea pan
Preheat oven ho 350F (175C). Ka sekotlolo se seholo, kopanya li-oats, tsoekere e sootho, sinamone le letsoai. Otla ka lebese, mahe, botorate e qhibilihisitsoeng, le ho tlosoa ha vanilla. Hlohlelletsa li-cranberries tse omisitsoeng le li-walnuts. Jala litholoana / leqhoa / litholoana tse entsoeng ka makotikoting ho e-na le sejana sa ho baka se nang le 9 × 13, se lekana ho koahela tlaase. Koahela litholoana ka motsoako oa oat 'me u hasane. Tlatsoa ka ontong e entsoeng pele ho chefo ka metsotso e 40.
Banana Oat Blender Muffins
Recipe ea Diana Rice, RD
Tsena ke bohobe bo monate bakeng sa bana le batho ba baholo! Li phahametse kapele ho etsa 'me ha li na tsoekere e kenyelletsitsoeng, hammoho le tsela e ntle ea ho sebelisa libanana tse setseng.
- 3 libanana tse khōlō
- 1 senoelo sa rolled oats
- 2/3 senoelo sa almonde lijo
- 2/3 lebese la motsoako oa khetho (ke ne ke sebelisa lebese la likhomo kaofela)
- 1/2 senoelo sa folake ea kokonate e sa tsoekere
- 1he e kholo
- 1 sinasone e teaspoon
- 1/2 teaspoon phofo e bakang
- 1/4 teaspoon letsoai
Preheat oven ho 400F. Senya ka muffin kapa mini-muffin pans, beha ka thōko. Beha lisebelisoa tsohle ho blender e lebelo le holimo kapa lijo tsa motlakase. Ho koahela ho fihlela feela ho kopantsoe (ho hotle hore li-oats le kokonate li lule li le lerootho).
Tšela batter ka muffin kapa lipinki tse nyenyane tsa muffin. Boha ka metsotso e 20 (nako ea bohobe e lekana le boholo bo boholo ba pan). Ho fetisetsa li-muffins ho tloha lipane ho ea mohala oa terata hang ha li pholile ho lekana.
Lijo tsa lijo tsa motšehare le tsa lijo tsa motšehare
Jill Castle ea lijong tse ngotsoeng ka molao o khothalletsa ho ja lijo tsa lelapa ka sebele.-e mong le e mong o lokela ho ja lijo tse tšoanang. O sebelisa litsela tse fapa-fapaneng tsa litsela tsa ho li sebeletsa leha ho le joalo-mokhoa oa lelapa le lijo tsohle tse behiloeng bohareng 'me bohle ba itšebeletsa, kapa ba tsosolosa' me ba sebelisoa mokhoa oa 'Boitliso ba lijo tsa motšehare'.
Fana ka litlhapi tsena.
Lentil Chickpea Vegetable Salad le Feta
Recipe ea Jessica Fishman Levinson, MS, RDN, CDN
Bakeng sa Saladi
- Likopi tse 1½ tsa lentile tse phehiloeng (joaloka Trader Joe's steamed, ready-to-eat lentils)
- Senoelo se le seng se ne se tšolotsoe ebe se hlatsoa li-chickpeas tse nang le makoti
- Senoelo sa likotoana tse peli ½
- Senoelo sa ½ se qhibiliha likomkomere tsa Persia kapa Senyesemane (ke boloka letlalo, empa libola haeba li lakatsa)
- ½ cup feta feta
- ¼ senoelo sa likharenate (litholoana tse ling tsa khetho ho linako tse ling)
- Arugula kapa meroho e tsoakiloeng (khetho)
Bakeng sa ho apara
- 3 tablespoons lero la lemone
- 4 di-teaspoon oli ea mohloaare
- 1½ teaspoon lijo-thollo kaofela thollo ea Dijon
- 1½ di-teaspoon maple sirapo
- ¼ teaspoon Letsoai le letsoai
- Pepere e ncha ea fatše, ho latsoa
Ka sekotlolo se seholo, kopanya lentile, chickpeas, pelepele, likomkomere, feta, le likharenate. Ka sekotlolo se senyenyane kapa nkho ea mason, hlaba hammoho hammoho lero la lemone, oli ea mohloaare, mosetareta, sirapo, letsoai le pepere, ho latsoa. Tšela ho apara ka salate ea lente ea meroho ea lentile le ho qhoqhela ho kopanya. Sebeletsa holim'a bethe ea li-arugula kapa meroho e tsoakiloeng ha ho le joalo.
10-Minute One-Pan Lemon Chicken
Recipe ea Natalia Stasenko, MS, RD, LDN
- Khofu ea 1 pounds ea khoho (li-fillets tse nyenyane tse tharo kapa tse peli)
- letsoai, pepere ho latsoa
- 2 tablespoons botoro
- 2 tablespoons phofo
- 1 lemon, e lekanngoe ka lihlopha
Kenya likotlolo tsa likhoho ka likotoana tse peli ho isa ho tse 'nè ka nako e telele. Li koahele hanyenyane hore li finyelle botenya bo lekanang hohle lefatseng. Nako le letsoai le pepere.
Fafatsa li-fillets ka phofo mahlakoreng ka bobeli mme u tlohele ho feta. Qhibiliha botoro ka pane. Fry mafuba a likhoho ho fihlela ba soothoa 'me ba phehoa ka metsotso e ka bang 2 ho isa ho e 3 ka lehlakoreng le leng.
Tlosa khoho ka poleiti 'me u koahele ka foil. Etsa lilae tsa lemon holim 'a' pan, u hatelle ka spatula hanyenyane ho lokolla lero. Eketsa kana ho pan, kopanya le Lemons le mocheso ka metsotso e seng mekae.
Snack Recipes
Ho loketse hore bana ba jele pakeng tsa lijo, empa ba qobe ho li tlatsa ka ntho e sa jeseng. Hape ke habohlokoa ho etsa lijo tse lekanang le lilemo tse tšoana le matsoho a tšoaroang ke lijo tse sa hlajoang. o bōpile likheo tsa Carrot Cake Energy bakeng sa ngoana oa hae. "Ke ntho e phethahetseng bakeng sa hae ho tšoara matsoho a hae a manyenyane 'me ke tekanyo e ntle ea protheine le fiber."
Lihoete Tsa Koetliso ea Matla
Recipe ea Nazima Qureshi, MPH, RD, CPT
- Senoelo se le seng sa litekanyetso
- 1/2 senoelo se okiloeng
- 1/2 senoelo sa lihoete, tse hahiloeng ka khase
- 1/4 senoelo sa peō ea thollo
- 1/2 teaspoon lero la mokopu (kapa 1/2 tsp cinnamon + 1/8 tsp ginger + 1/8 tsp fatmeg)
- 1/2 vanaspoon vanilla (khetho)
- 1/4 senoelo sa kokonate e sa hlahisoang ka letsoai (e sebelisoang ho koahela matla)
Ho sebedisa lijo, eketsa lisebelisoa tsohle ntle le kokonate e phatlolohileng. Koahela ho fihlela metsoako e kopantsoe hammoho 'me bolo ea bolo. U sebelisa matsoho a mongobo, bōpa libolo tse 1-inch 'me hang-hang u kene ka kokonate e phatlolohileng. (Hlokomela: haeba motsoako o thata ho sebetsana le oona, refrigerate metsotso e 15-20).
Matla a refrigerate a loma ka bonyane hora e le 'ngoe pele a sebeletsa. Boloka ka sehatsetsing ka nako e beke bekeng e se nang metsi.
Litloaelo tse monate
Esita le litsebi tsa phepo e nepahetseng li na le leino le monate. Baa hlokomela hore tsoekere ha e hlokahale hore e be meeli e feletseng le ho hatisa ho leka-lekana malapeng a bona. Amanda Bratton, RD, ka mohlala, o re o atisa ho jara banana ba hae lijo tsa motšehare 'me o ja li-pistachios, chisi, liapole, le 1 kapa 2 lithako tsa Hershey. O leka ho fokotsa lijo tse seng kae empa o thabela ice cream matsatsi a 'maloe ka beke. Sarah Pflugradt, RDN, o hatisa hore ke habohlokoa ho ruta ho leka-lekana mathoasong a pele 'me u lumella bana hore ba ananele lijo tsohle ka ho ba lumella ho ja lijo tseo ba li ratang (mohlomong ha li phethe hantle) hang ka nako e itseng.
Ho longoa ha Meroho e Nonneng e Nonneng
Recipe ea Emily Kyle, MS, RDN
- 1 Banana e butsoitseng haholo
- 5 fragole
- 1 seno setlolo segerike sa yogurt
- ¼ lebese la kokonate
- 2 tablespoons e hloekileng maple sirapo
- 1 teaspoon vanilla extract
- Li-Toppings tse ka khethollang: teaspoon e 1 Goji monokotšoai , 1paspone e kholo ea linoo tsa cacao, teaspoon ea ½ e fokola ea kokonate
Ka blender, kopanya lintho tsohle. Tšela hlobo ea ho baka. Holimo le litlhōlisano tse lakatsehang. Hlakola bonyane hora e le 'ngoe.
Motsoako o Molemo oa Motsoako oa Peateut "Ice Cream"
Recipe ea Sarah Hilgert Pflugradt, RDN
- Libanana tse lekaneng tse 4
- 2 tablespoons phofo e sa tsoekere ka cocoa
- ¼ senoelo sa peanut butter
- Litlhapi tse khethiloeng: Likhao tse pshatlehileng, Carob Chips, Mini Chocolate Chips
Libanana tsa peel 'me u khaole ka har'a li-chunks. Beha sekotlolo 'me u qete ho fihlela u le thata (lihora tse seng kae ho fihlela bosiu bo le bong)
Bea libanana tse nang le li-frozen lijong tse hlahisang lijo ka cocoa phofo le ho kopanya. Etsa mahlakoreng tlase hore u kenye banana bohle. Koahela ho fihlela hoo e ka bang hammoho 'me u kenyetse pere ea pereate. Khutsa hang hape ho fihlela ho kopantsoe. Ho isa likotlolo tse 4 le holimo ka li-toppings tse ikhethelang.