Izidlo ezingama-25 ezilula zemifino ezingeke zephule ibhange

Ekupheleni kosuku olude, into yokugcina engicabanga ngayo isidlo esinezinyathelo eziningi nalokho okuzwakala njengenani elingapheli lezithako. Ukuthatha indlela elula ngaphandle ngokwenza isidlo se-freezer kungashiya wonke umuntu etafuleni lakho uzizwe engaphansi kwenelisekile. Kepha ngenhlanhla, kukhona izinketho zokudlela ezinempilo (neziselula). Uma ungomunye wokudla ngaphandle kwenyama kanye nesheduli egcwele i-jam, lokhu kudla okulula kwemifino okumboziwe.

Noma ngabe wamukela ama-veggies esizini noma ujabulele ukudla okususelwa kwizitshalo, lokhu kudla okulula kwemifino akuba ngcono kakhulu kunalokho. Banokulinganisela futhi banambitheka ngenkathi besasebenzisa uhlu lwezithako ezinempilo nezinempilo. Uma ulambile (futhi mfushane ngesikhathi), sinakho konke okudingayo lapha.

Amasu ama-5 wokudla okulula kwemifino

Ukupheka kuyisenzo sokuzithanda. Yindlela yokugcina ukondliwa kwansuku zonke, ngaphandle kokulala ebusuku ebusuku. Lokho kusho, ezinye zezincwadi zokupheka ezithandwa kakhulu ezintula ukudla okulula kwemifino. Ukukhuluma ngokuhlangenwe nakho komuntu siqu, ukukwazi ukuphonsa ndawonye ukudla okunempilo nokuhlala endaweni yokuphina ku-pinch akukho lula. Ukusuka ekutheni utholakala kanjani esitolo sokudla kwakho – ukulungiselela kokudla kwakho nokukhethwa kokudla – kunezindlela ezinamasu wokuhlanza ukudla okulula kwemifino kungcosana. Futhi, lezi zeluleko zizonciphisa umthwalo wakho wesokunxele futhi zikusindise imali. Win, win.

1. Isitoko smart

Gcina izithako ezandleni ezinempilo ende eshalofini. Lokhu kuzoqinisekisa ukuthi kuhlale kunokuchichima kwezithako ezingaphonswa ndawonye engcosana. Izinketho ezizinzile ezishalofly zifaka i-pasta, ilayisi, ubhontshisi, ama-lentil, amafutha omnqumo, isiraphu ye-maple, i-nati bhotela uviniga, nezindwangu ezingezona zobisi. Izimpahla eziningi ezikheniwe (amasobho, ama-chiles aluhlaza okotshani, izinhliziyo ze-artichoke, izinhliziyo zesundu, njll.) Futhi ziwela kulesi sigaba.

Ngokuya ngezinto eziqandisiwe zihamba, cabanga amaqanda, u-garlic we-jarced, iminqumo, i-dijon lwesinaphi, ulamula, amamitha, ama-anyanisi, ama-anyanisi, namazambane azohlala amasonto (noma izinyanga) endaweni epholile, emnyama.

2. Uhlelo Lokudla

Lokhu kuhamba ngaphandle kokusho, kepha ukuhlela ukudla kuyinkosi. Uma umusha ekuhleleni ukudla, ngumguquki wegeyimu – ikakhulukazi uma ususekelwe ezitshalweni. Ngenkathi ungalingeka ukuthi uthenge umkhiqizo ohlukahlukene, i-snag eyengeziwe ye-punnets yama-blueberries athengiswayo, njll., Okungaphansi kokuningi. Esikhundleni salokho, khetha izinhlobonhlobo zemifino engasetshenziswa ekuphekeni okuningi (ngakho-ke awupheli ngesithukuthezi ngokudla okukodwa noma okubili!). Isibonelo, hlela ukuthenga upelepele we-Bell, anyanisi, izaqathe, kanye nesipinashi – konke okungasetshenziswa kwi-quiche, ama-tacos, ama-pasta, amasobho, nokuningi.

I-3.

Iningi lethu alinandaba nezinsuku nezinsuku zezinsalela ezifanayo, ngakho-ke kungcono ukulungiselela izithako ezingasetshenziswa ngezindlela ezahlukahlukene. Isibonelo, shaya i-tofu elula elula bese uyifaka kwisaladi eligcwele amaprotheni noma ukugoqa.

4. Shop Frozen

Ukukhiqizwa kweqhwa kuyisipho esiqhubeka nokupha. Bilisa, umusi, ama-sauté, noma uphonsa izithelo nama-veggies kuma-smoothies, amasobho, ama-frittatas, ama-fajitas, noma i-oatmeal. Uma kukhulunywa ngokudla okulula kwemifino, i-Freezer ngumngane wakho omkhulu. Ungasebenzisa okudingayo bese ubeka okunye emuva efrijini ngaphandle kokukhathazeka kwemfucuza. Sebenzisa ngokuzungeza amakhambi akho, futhi! Okokugcina, okune-Frozen Frozen kungenye yezindlela ezinhle zokonga imali emikhiqizweni ye-organic.

5. qeda isonto nge-dest yokudala

Ekupheleni kwesonto, cishe uzoba nefrijini elicishe lize elingenalutho. Ngaphandle kwalapho izaqathe, amasoso, ama-corn ama-tortillas, kanye ne-sofu edliwe ye-tofu, ungashesha ukuthola isidlo sasemini esilethwe. Esikhundleni salokho, lokhu yi-nud yakho emnene ukucabanga ngaphandle kwebhokisi.

Uma unesidingo sobhontshisi we-Garbabazo, uwoyela womnqumo, ulamula kanye negalikhi ngesandla, phonsa ndawonye i-hummus esheshayo ku-blender yakho. Khonza lokho nganoma yimaphi ama-veggies amasha onawo, kanye noshizi, ama-crackers, kanye namantongomane ambalwa. Kudla isidlo sasemini. Ama-Frittatas amahle ngalokhu. Vula umculo wakho owuthandayo, shayela nge-cookbook yakho oyithandayo ukuthola i-inspo, bese usetha isibali sikhathi imizuzu engama-20. Bona ukuthi yini ongayihlanganisa.

Izidlo ezingama-25 ezilula zemifino zokupheka ezilula

Ngaphandle kokuqhubeka kwe-ADO, ngezansi kungukudla okulula okulula. Ungashaya lokhu ngezithako ezincane. (Futhi abanye bathatha kuphela udaba lwemizuzu!) Ushizi we-gourmet owosiwe akakaze anambitheke okuhle.

Vegan mushroom Bolognese

Ngiyintombazane enkulu ye-pasta, kepha kwesinye isikhathi, i-spaghetti yasendulo kanye ne-meatballs ingangikala. Lokhu kusonteka okusekelwe kokucebile nokunempilo kwesitsha sase-Italian kuyindlela esheshayo futhi elula yokupakisha ku-protein ngenkathi usathola induduzo ekudleni kwakho.

Isaladi yekholifulawa ethosiwe

Lesi sidlo esisebenzayo singajatshulelwa njengesaladi eseceleni noma isifundo esikhulu – kodwa ngeke sihlulele uma udle yonke le nto (yimpela kahle lokho). Ibhangqwe ngemifino emisha kanye nokugqoka kwe-zesty, kulinganisa ngokuphelele ukuthungwa nokunambitheka.

ISalad emhlophe kabhontshisi

Uma uhambo oluya e-Erehon olungenayo kuhlelo lwakho (noma isabelomali), zama iresiphi ye-Copcat ye-Camille. Ubhontshisi omhlophe okhilimu unikeza lo mbhede wama-greens kancane ngenhliziyo, kuyilapho ama-kale anciphise i-zesty egqoke ukuluma okuhle kuyo yonke imfoko.

Utamatisi kanye nesobho likabhontshisi omhlophe

Lesi sitsha esimnandi nesinempilo sidinga umzamo omncane wokulungiselela. Inhlanganisela kabhontshisi omhlophe, omhlophe onokhilimu kanye notamatisi ogqamile kudala ukunambitheka okunempilo okunempilo okuzwakala njengokuhlangelela okufudumele esitsheni.

Chickpea emhlophe chili

Lokhu kusonteka okugcwele amaprotheni ku-Classic White Chili kunikeza ukuthungwa okucebile, okunokhilimu nge-chickpeas enempilo, izinongo zokufudumala, kanye ne-crunch kusuka kuma-chip e-tortilla. Ukudla okuphelele lapho ufisa ukudla okupholile kodwa hhayi okukusindayo.

I-Broccoli Cheddar Soup

Akukaze kube khona isobho elimnandi elimnandi le-veggie kunale broccoli cheddar. Kusekulinganiselwa okulungile kwe-ayisikhilimu no-cheesy ngenkathi kusagcwele izinongo eziningi ezinempilo nama-veggies.

Ukuvunwa kwe-Sheet Pan Hash

Yini ukungathandeki ngalesi sidlo se-Sheet-pan-pan esigcwele esigcwele imifino kanye nama-toppings amnandi? Ngenani elihle lamaprotheni nama-carbs, uzozizwa ugcwele futhi ujabule ngenkathi ugcina izinto zingenanyama.

IMedithera Kale Salad

Lesi saladi esiphefumulelwe seMedithera ngotamatisi, ikhukhamba, i-chickpea, ne-avocado igcina izinto zilula (kepha zisagcwalisa). Le ndlela yeresiphi yindlela ephelele yokwengeza amaprotheni asuselwa kwizitshalo kwisaladi elula.

I-Zucchini Pasta

Ukusetshenziswa kwesikwashi sasehlobo kule pasta kuletha ukunambitheka kwelinye izinga. Bhangqa i-veggie yesizini ngeNutty Parmesan, i-zesty ilamula namakhambi amnandi okuhlangenwe nakho kokudla okuphakanyisiwe futhi okuphansi.

I-Cauliflower Tikka Masala

Le Tikka Masala yamahhala yenyama yenza kube lula ukujabulela ukudla okuphefumulelwe kweNdiya nge-pinch. Ukuvuselela ukholifulawa wakho njengoba ungathandana nendabuko iTikka Masala yisinyathelo esingukhiye lapha – nesinyathelo esingalungiswa ngobusuku bangaphambilini ukonga isikhathi.

Izitsha Zondla

Kwenziwe ngomkhiqizo wezentheshini kanye nezinsimbi ze-pantry, zithi sawubona esikoleni sakho esithandwayo. Lezi zitsha ziphelele uma une-assortment engahleliwe yezinsalela ezizokwephusa futhi ungagcinwa kalula ngesitshalo.

NgeSonto ebusuku avocado toast

Lokhu kuthatha isikhathi esingaphansi kwemizuzu eyi-10 ukuqeda. Uma ungadli amaqanda, esikhundleni sangasese se-tofu noma i-smear emnandi yobisi olungeyona eyabiwe.

Utamatisi, i-avocado, nesaladi yamakhukhamba

Ungasika kalula le ndlela evuselelayo ngesigamu uma ungathanda ukubhekana nezinsalela. Amakhambi amasha kanye ne-FETA agqoke ubulula bamatamatisi amnandi, i-avocado evuthiwe, ne-hydrating ikhukhamba. Lesi yisibonelo esihle sedeski lasemini.

Garam masala ummbila isaladi

Kuyinkimbinkimbi ukunambitheka, le ndlela yokukhohlisa ilula ukuyiphonsa ndawonye. Gcina njengoba kunjalo, noma usebenzise izindlebe ezimbalwa zommbila. Le saladi yenza okusele okumnandi ngeqanda elithosiwe noma i-tempeh ebhakwe.

Kale Ourdough Panzanella

Uma kukhulunywa ngokudla okulula kwemifino, le panzanella yi-crède de la crème. Sekukonke, lesi sidlo siyaqabula futhi sigcwele ama-veggies, kodwa ngokugcwala kwesinkwa noshizi. Yindlela ephelele yokusebenzisa isinkwa esinekhanda eliphakeme eningizimu.

Hummus, greens, & avo bowl

Ngeqanda elibilisiwe noma ngaphandle kweqanda elibilisiwe, le hummus ne-greens bowl ilayishwe nge-fiber, ama-antioxidants, futhi, ukunambitheka. Ungasebenzisa noma yiziphi ama-veggies onawo. Yenza i-hummus kusuka ekuqaleni noma uyithenge kwangaphambili – futhi ungakhohlwa imbewu yakho!

I-Crispy ithosiwe amazambane amnandi

Ukudla okunenduduzo okuphezulu (okudinga izithako ezimbalwa kakhulu). Okumnandi futhi okusindayo, lokhu kuhlale kushaya indawo. Ungazithobisa ushizi ongewona owabiwe, hummus, Tahini, avocado, njll. – Isibhakabhaka simkhawulo. Ukugcotshwa kwaqoqeka kwamazambane amnandi kuzohlinzeka ngokudla okuhlukahlukene kokudla okuhlukahlukene isonto lonke.

I-Cumin chickpea isaladi nge-mint chutney

Ngokuphikisana nohlu lwalo lwezithako, le saladi ye-chickpea iza ndawonye ngokushesha. Kuhlanganiswe ekujuleni kwethu kokudla okulula kwemifino for eyodwa ngoba akugcini nje ngokuthi kumnandi futhi kugcwele amaprotheni, kepha ungenza iminti chutney ngaphambi kwesikhathi. Ekhuluma ngawo, ungasebenzisa i-chutney ezinhlotsheni ezahlukahlukene zokupheka: exutshwe nelayisi, ifakwe ama-lentils ngaphezulu, i-dip yamazambane, njll.

I-Amaranth iphalishi elinamakhiwane ne-papaya

Sithanda ibhulakufesi – kwasemini (noma isidlo sakusihlwa!) Moment. Omnandi noma onamafutha, vumela izifiso zakho zikhulume. Izindlela zokupheka zePorlidge ziyisimangaliso sokupheka kweSolo, njengoba ungenza okuningi noma okuncane – njengoba udinga. Ngenkathi izindlela eziningi zokupheka zibiza ama-oats – Ukukhetha okumnandi, okunempilo – lokhu kuthathwa kusebenzisa amabele ne-amaranth ukuthola i-spin emnandi, emabhuloki.

I-pasta yemifino ethosiwe

Ngenkathi le iresiphi imnandi ngokwengeziwe ngosuku olulandelayo, ungayinquma ngesigamu noma uyibambe endaweni eyodwa ekhonzayo. Ugqugquzelwe i-ratatouille, ama-veggies apheka ndawonye epanini elilodwa leshidi futhi aphonswe ngeRigatoni ukuze adle elula, agculisayo.

Imifino Quiche

Le yiresiphi ephelele lapho unezithako ezincane ezisebenzisa ngesandla i-khekhe lakho nama-veggies akho okuzikhethela. Cabanga: Amaqanda ambalwa kanye nemikhiqizo ye-wilty. Jabulela ukudla kwasekuseni, kwasemini, noma isidlo sakusihlwa.

Isaladi yerayisi yasentwasahlobo

Isaladi yerayisi ukuthuthukiswa ongayazi ukuthi uyakudinga. Futhi kuyamangaza kakhulu, uzofuna ukuyidla isonto lonke! Kusetshenziswa inhlanganisela ye-pantry staples, peas eqandisiwe, kanye nezithako ezintsha ezimbalwa, lokhu kungenye yezidlo ezihamba phambili ezilula zemifino ezizothanda wonke umuntu.

Pesto Pasta Primavera

Le Pesto Pasta iyindlela yokugcina ye-pasta ye-munye. Kuyashesha futhi kulula, okumnandi kakhulu, futhi ukugcwala ngemifino ehlobo emisha. Sika le ndlela yeresiphi ngesigamu noma wabelane ngomakhelwane abalambile!

Vegan chorizo ​​tacos

Lungiselela ama-allnowbuds akho ngalezi zimbotho ze-chorizo. Futhi, ukugcwaliswa kungafakwa ngaphezulu kwelayisi, kwisaladi, noma ku-atop isitsha sokusanhlamvu. Amafutha e-chorizo ​​inkanyezi yombukiso, futhi ungayenza kalula ngaphambi kwesikhathi.

Izitsha ze-Creamry Polenta

Bheka izindlela eziningi zokusebenzisa iprosesa lakho lokudla? Yenza lezi zitshe ze-creamry Polenta. Ngenkathi le ndlela yokupheka ingahle ibukeke kahle isidlo sakusihlwa sosuku sobabili, konke kuqeda ngasikhathi sinye. Ukuyenza ibe nobungane ngokwengeziwe, usike iresiphi ngesigamu. Ungagcina futhi uPolenta efrijini ezinyangeni ezintathu!