Mohlomong u utloile hore litholoana kaofela li molemo bakeng sa lelapa la hau, empa u utloisisa hore na ke hobane'ng ha e ferekanya ho feta. Bothata bo tebileng le ho feta bo ka 'na ba fumana tse ngata tsa lijo-thollo tse nang le limatlafatsi lijong tsa hau tsa letsatsi le letsatsi. Ithute hore na bothata bofe bo amana le bona, hape fumana litlhahiso le mekhabiso e bonolo ho kenya lijo tse ngata ka kakaretso .
Lintlha-khōlō tsa phepo
Lihlahisoa tsohle ha li e-s'o ka tsa e-ba le tekanyo e le 'ngoe ea ho sebetsa joaloka lijo tse hloekileng "tse tšoeu".
Ho sebetsa ha bonolo ho bolela limatlafatsi tse kang liprotheine, folate, thiamin, vithamine E, le tšepe li bolokiloe. Hangata fiber e fumanoa ka lijo tsohle, ke ka lebaka leo lijo-thollo tse feletseng tsa bohobe, pasta, raese le lijo-thollo tse ling li nka nako e telele ho cheka le ho u boloka u ikutloa u phetse nako e telele.
Ho ea ka Lekhotla le Leng le le Leng la Batho, batho ba jang lijo ka botlalo kamehla ba na le kotsing e fokotsehileng ea botenya, lefu la pelo, mofuta oa lefu la tsoekere le mefuta e meng ea kankere. Kaha ho na le dikgetho tse ngata tseo u ka khethang ho li khetha, ho etsa bonyane khetho ea hau ea lijo-thollo ke mohato o nepahetseng.
Leka Lipeo Tsa Boholo-holo
Hona joale se-quinoa ke lebitso la ntlo, empa ho na le lijo tse ling tse matlafatsang tsa khale ho leka , joaloka farro, spel, nyalothe, harese, bulgur le mabele. Thollo e 'ngoe le e' ngoe e na le tatso e fapaneng, litlhapiso, le boitsebiso bo nang le limatlafatsi; tse ngata li na le liprotheine le li-antioxidants tse phahameng.
Fetola Pasta ea hau
Paseka e fetohile ho feta ho feta tšoeu le koro e feletseng. Matsatsing ana u ka fumana pasta e entsoeng ka raese e tala, quinoa, kapa motsoako oa lijo-thollo tse ngata sebakeng sa korosari ea moo. Ho phaella ha mahe a makhooa le limela (joaloka linaoa le lentile) ho ka eketsa matla a protheine.
Sebeletsa lijo tse lekaneng tsa lijo-thollo tsa lijo-thollo tse nang le likarolo tse peli tse kopiloeng, 'me u sebelise meroho le linaoa kapa liprotheine tse omeletseng bakeng sa lijo tse feletseng.
Family-Friendly Whole Grain Recipes
Paseka e ka ba ntho e bonolo ea lijo-thollo ka kakaretso, empa u se ke ua ba lihlong ho leka litebelisoa tse ling tsa mapolanka joaloka li-flatbreads, salate ea quinoa , granola, le popcorn-e , li-popcorn tse lekaneng ka lijo-thollo!
Butter ea Peanut & Banana Granola
Litšebeletso: 9 (1/2 senoelo se seng le se seng)
- 1/3 senoelo sa pere ea pereate
- 1 tablespoon oli ea canola
- 2 tablespoons mahe a linotši
- ½ teaspoon lero la vanilla
- Likopi tse 2½ tse okiloeng
- ¼ senoelo se halikiloeng, se khethiloe
- ¼ peo ea mokopu ea mokopu
- ¼ e teaspoon letsoai le khabiso
- ½ senoelo sa libanana tse omisitsoeng
- 2 tablespoons mini tsokolate chips, ho ikhethela
- Preheat oven ho 300F.
- Senya letlapa le leholo la ho baka le spray.
- Whisk pere ea peanut, oli, mahe a linotši le vanilla ka sekotlolo se seholo. Microwave bakeng sa metsotsoana e 30, kapa ho fihlela e qhibilihisoa; whisk hape ho kopanya.
- Kopanya li-oats, linate, lipeo tsa mokopu le letsoai ka sekotlolo se seholo. Tšela motsoako oa botonate oa letsoai ka motsoako oa oat 'me u otle ka bonolo. Fetisetsa tlhahiso e lokisitsoeng ea ho baka.
- Ho noa, ho susumetsa ka linako tse ling, ho fihlela e le putsoa ea khauta (metsotso e ka bang 15 ho isa ho e 20). Tlosa ho tloha ka ontong. Hang ha u pholile, kopanya likhapeteng tsa banana le chocolate chips, haeba u sebelisa. Boloka moo ho nang le setshelo se sa sirelelitsoeng ho fihlela beke e le 'ngoe.
Chicken Bacon Ranch Flatbread
Litšebeletso: 1
- 1 lijo-thollo kaofela tse nang le bohobe
- 1 ho roala li-ranch dressing, hammoho le ho feta
- 3 tablespoons shredded karolo-skim mozzarella
- Likotlolo tse 3 tse nang le khoho e halikiloeng, e hlabiloeng kapa e khabisitsoeng
- 1 selae pheha Bacon, crumbled
- 1/4 senoelo sa meroho e entsoeng, e kang li-mushroom tse halikiloeng le broccoli
- Preheat oven ho 400F.
- Beha bohobe ba Naan bohobe bo koahetsoeng ka pampiri ea letlalo.
- Etsa lihlahisoa tsa lihlahisoa ka holimo ebe o fafatsa chisi. Li-layer tse setseng li behe ka metsotso e 10 kapa ho fihlela cheese e qhibiliha.
- Holimo le ho apara liaparo tse ling pele u sebeletsa.
Salare ea Mediterranean Farro
Litšebeletso: 6 (hoo e ka bang senoelo se seng le se seng)
- Likotlolo tse 1½ tse omileng Farro
- Di-teaspoons tse 3 tsa letsoai tse arohaneng
- Supuni e le 'ngoe ea oli ea mohloaare e natefileng
- ½ teaspoon pepere e ncha e mongobo
- Senoelo sa likotoana sa ½ se le seng sa Spain
- Likotlolo tse nang le lik'hilograma tse peli tsa likotlolo tse entsoeng ka makotiki, tse hlatsoitsoeng le tse tšolotsoeng
- 1 senoelo se entsoeng ka langa le le lej
- ½ senoelo sa feta feta cheese
- Dipole tse 2 tse behiloeng
- Tablespoons tse 5 tsa vinaigrette ea balsame
- Letsoai la koshe le pepere e ncha e mongobo, ho latsoa
- Tlisa phepo e khōlō ea metsi 'me u kenye lipofone tse peli tsa letsoai.
- Eketsa farro ho metsi mme u phehe ho ea ka liphutheloana. Ho noa metsi, ho fetisetsa sekotlolo se seholo, le nako le oli ea mohloaare e sa lekaneng le ho sala letsoai le pepere.
- Kopanya hantle 'me u behelle ka thōko ho pholile hanyenyane. Hang ha u pholile, eketsa mehloaare, linaoa, tamati, feta, basil le vinaigrette. Sheba hantle ho kopanya.
Mofuta o motle oa lijo-thollo tsa lijo-thollo
Litšebeletso: 4 (hoo e ka bang likotlolo tse 1½ ka seng)
- Likotlolo tse 2 tse omileng lijo-thollo tse telele li le raese raese
- 1 senoelo se omileng quinoa
- Likopi tse peli li fokolitse lebese le mafura
- 1 cinnamon stick
- ¼ teaspoon fatamente sinamone
- 2 tablespoons maple sirapo, le ho feta bakeng sa ho boreleli
- Litholoana tse ncha tsa ho sebeletsa
- Beha raese e le sootho le quinoa ka har'a sesebelisoa sa lijo kapa ka holimo haholo le ho sila ka phofo e ntle; fetisetsa setsing mme u behelle ka thōko.
- Kopanya lebese le sinamone khomarela sejaneng se ka hare mme u tlise sefahleho ka seaplane-mocheso o phahameng.
- Tlosa thupa ea sinamone, ebe u oela ka har'a sinamone fatše, sirapo ea maple le senoelo sa ½ sa lijo-thollo.
- Tsoela pele ho pheha, ho pata hangata ho fihlela motsoako o koahetsoe, metsotso e 6 ho isa ho e 8. Sebeletsa kapele litholoana tse ncha le sirase ea 'maple, haeba u lakatsa.