10 Daɗaɗan Koren Abinci don Ranar St. Patrick

Wadatacce

• Key lemun tsami Yogurt Pie
• Kale Apple Abarba Chia Tsaba Juice
• Mint Chocolate Oatmeal
• Salatin Kale na Garlicky
• Zucchini Cakes
• Green Qwai
• Green Detox Miyan
• Gasasshiyar Ganyen Barkono Na Quinoa
• Kaza Chile
• Bita don

Ko kun yi ado da kore ko kuma ku bugi ramin ruwan sha na gida don pint na giya mai launi, babu wani abu kamar ringing a Ranar St. A wannan shekara, yi biki ta hanyar dafa wasu abubuwan da ake ci waɗanda duk SHAPE (da leprechaun) -n yarda! Mun tattara jita-jita masu haske guda 10, abubuwan sha, da kayan abinci masu daɗi waɗanda ke ba da dandano mai daɗi da yawa ba tare da tattarawa cikin ƙarin adadin kuzari ba.

Key lemun tsami Yogurt Pie

Calories 160, sukari gram 16, gram 4 na mai, carbohydrates na gram 26, furotin gram 5

Ba za ku buƙaci sa'a ba na Irish lokacin da kuke bulala wannan kek ɗin lemun tsami mara nauyi. Godiya ga cuku mai-mai-mai-mai da yogurt mai haske, wannan kayan zaki da ba a gasa ba zai haɓaka yawan adadin kuzari na yau da kullun.

Sinadaran:

2 tsp. ruwan sanyi

1 tsp. sabon ruwan lemun tsami

1 1/2 tsp. gelatin wanda ba a so

4oz. cuku mai-mai-mai, mai taushi

Kwantena 3 (6 oz. Kowanne) Yoplait Light Thick & Creamy key lemun tsami kek yogurt

1/2 c. daskararre (narke) rage-mai-mai bulala topping

2 tsp. grated lemun tsami bawo

1 rage-mai-fat graham cracker crumb ɓawon burodi (6 oz.)

Kwatance:

A cikin 1-quart saucepan, haɗa ruwa da ruwan 'ya'yan lemun tsami. Yayyafa gelatin akan cakuda ruwan 'ya'yan lemun tsami; bari ya tsaya minti 1. Yi zafi a kan ƙananan zafi, yana motsawa kullum, har sai gelatin ya narke. Yayi sanyi kadan, kamar mintuna 2. A cikin babban kwano, ta doke cuku tare da mahaɗin lantarki akan matsakaiciyar saurin har sai da santsi. Ƙara yogurt da ruwan 'ya'yan itace lemun tsami; doke a kan ƙananan gudu har sai an haɗa shi sosai. Ninka a cikin bulala topping da lemun tsami bawo. Zuba cikin ɓawon burodi. Refrigerate har sai an saita, kimanin awanni 2.

Yana yin 8 servings.

Abincin girke-girke Betty Crocker ya bayar

Kale Apple Abarba Chia Tsaba Juice

Jamba Juice

Calories 190, sukari gram 32, gram 2 na mai, carbohydrates 43 grams, furotin 3 grams (a kowace abin sha 12-oz)

Wannan zaɓi ne mai wayo saboda wannan haɗin yana ba ku bitamin, fiber, da furotin na shuka. Kale, babban abinci, yana cike da bitamin A da C, yayin da tsaba na chia ke samar da 3g na fiber da fat mai lafiya. Sugar ya fito ne daga sabbin 'ya'yan itace kuma yana ba da kuzari mai sauri tare da abubuwan gina jiki, yayin da furotin 3g da fiber 4g suna taimaka muku ci gaba da zama na 'yan sa'o'i. Babu Gluten-free da kiwo don taya, za ku yi mamakin yawan ingantaccen abinci mai gina jiki a yatsanka!

Monster Veggie Burger

160 adadin kuzari, 16 grams sugar, 4 grams mai, 26 grams carbohydrates, 5 grams gina jiki

Veggie burgers galibi suna samun mummunan rap, amma wannan ingantaccen girkin zai canza tunanin ku. Anyi tare da kajin kajin, kayan lambu, da kuma adadin kayan yaji, waɗannan patties an ɗora su da duka dandano da fa'idodi masu kyau don ku.

Sinadaran:

1 15-oz. iya Progresso chick Peas (garbanzo wake), drained, kurkura

1 kwai

1 albasa tafarnuwa, finely yankakken

1 tsp. paprika kyafaffen

1/2 tsp. ƙasa coriander

1/2 tsp. cumin ƙasa

1/2 tsp. gishiri (kosher ko teku) gishiri

1 c. yankakken sabo alayyahu

1/2 c. karas shredded

2 tsp. yankakken sabo ne cilantro

3/4c ku. Progresso panko bread crumbs

2 tsp. man canola

Toppings, kamar yadda ake so (avocado halves, cilantro ganye, kokwamba yanka, tumatir yanka, zaki da barkono tube, letas ganye)

Sauce, kamar yadda ake so (mustard mai yaji, Sriracha, ketchup, citrus vinaigrette)

Kwatance:

A cikin kwano mai sarrafa abinci, sanya dankali, kwai, tafarnuwa, paprika kyafaffen, coriander, cumin, da gishiri. Rufe; aiwatar tare da juzu'i na kashewa da kashewa game da dakika 45 ko kuma kusan kusan santsi. Haɗa cakuda wake, alayyafo, karas, da cilantro har sai an haɗa su sosai. Dama a cikin gurasar gurasa. Siffar siffa zuwa kashi 4, kusan 3 1/2 a cikin diamita da 1/2 a kauri. A cikin 10-in. skillet nonstick, zafi 2 tbsp. man canola akan matsakaicin zafi har sai yayi zafi. Gasa patties a cikin mai na mintuna 8 zuwa 10, yana juya sau ɗaya, har sai launin ruwan kasa da kakkarye. Ku bauta wa burgers veggie da aka ɗora tare da toppings kuma an yayyafa su da miya.

Yana yin 4 servings.

Recipe wanda Betty Crocker ya bayar

Mint Chocolate Oatmeal

303 adadin kuzari, 4.5 grams na sukari, giram 5 na mai, gram 33.6 na carbohydrates, furotin na gram 26.7

Waɗannan ƙananan hatsi masu launin kore-kore suna yin bukukuwan ranar St. Patrick.Ganyen mint da cakulan suna tafiya hannu da hannu don haɓaka hatsi tare da ɗanɗano kamar kayan zaki, yayin da tsaba na chia suna ƙara ƙimar abinci a cikin nau'in omega-3s da fiber.

Sinadaran:

1/2 c. hatsi gauraye da 1 1/2 c. ruwa

1 tsp. tsaba chia

1 cokula SunWarrior Foda Furotin

2-3 tsp. tsantsa mint

1 tsp. koko koko

Green launin abinci

Kwatance:

Microwave 1/2 c. oat tare da 1 1/2 c. ruwa (ruwa ko madara). Bayan an dahu hatsi sai a saka tsaban chia, foda furotin, tsantsar mint, garin cacao, da canza launin abinci. Mix duka tare. Kuna iya yin hatsin da daddare kuma a sanyaya cikin dare don hatsi mai sanyi ko ku dafa da safe kuma ku ji daɗin zafi. Don cakulan cakulan, haɗa 1 ɗora SunWarrior Foda Protein Foda, 2 tbsp. koko foda, stevia, da ruwa.

Yana yin hidima 1.

Girke -girke na Healthy Diva Eats ya bayar

Salatin Kale na Garlicky

Kalori 114, mai gram 3, carbohydrates gram 7, furotin gram 4

Ba za ku iya samun kore fiye da kwano na Kale ba! Godiya ga cakuda ruwan 'ya'yan lemun tsami, apple cider vinegar, da tafarnuwa minced, wannan girke-girke yana ba da salatin fashe da dandano. Kowane hidima yana da ƙarancin adadin kuzari da mai amma mai girma a cikin fiber da antioxidants, don haka tono!

Sinadaran:

1/2 bunch raw Kale, wanke, de-stemmed, da kuma bushe

1 tsp. tahini

1 tsp. apple cider vinegar (ko ruwa)

1 tsp. lemun tsami ruwan 'ya'yan itace

1 tsp. Aminos na ruwa na Bragg (tamari ko soya sauce zai yi aiki kuma)

2 tsp. yisti mai gina jiki

1 tsp. tafarnuwa minced (1-2 cloves tafarnuwa)

Sesame tsaba don dandana a matsayin ado (na zaɓi)

Kwatance:

A fasa ko a yanka kabeji cikin gutsuttsarin girman cizo a saka a cikin babban kwano. Tsaftace duk kayan aikin sai dai Kale da tsaban sesame a cikin blender ko kayan abinci don haɗa suturar. Zuba miya a kan Kale da tausa a cikin Kale tare da hannuwanku har sai an rufe dukkan sassan Kale. Bari salatin ya zauna a cikin firiji don sa'a daya ko makamancin haka don marinate. Kuna iya tsallake wannan matakin idan kuna buƙatar cin abinci kai tsaye, amma ba da izinin ɗan lokaci don yin marinate zai murƙushe kale kaɗan kuma ya sa ya zama ɗan daɗi, musamman ga waɗanda ke shakkar cin ɗanyen kale. Yayyafa wasu 'ya'yan sesame kafin yin hidima idan ana so.

Yana yin 4 servings.

Abincin da aka bayar ta hanyar Cin Abincin Tsuntsaye

Zucchini Cakes

Kalori 63, giram 1.1 na sukari, gram 2.1 na mai, gram 7.6 na carbohydrates, furotin 3.6 grams

Duk da yake waɗannan kujerun crunchy sun fi launin rawaya fiye da kore, har yanzu sun kasance cikakkiyar kulawar Ranar St. Paddy don dangin ku da abokan ku. Kowane ɓoyayyen ɓarna yana da gamsarwa kuma yana cike da zucchini mai wadataccen bitamin, amma yana da ƙarancin kalori, carbs, da mai.

Sinadaran:

1 babban zucchini, grated

1 babban kwai

1 c. panko bread crumbs

Gishiri da barkono dandana

1 tsp. Adobo yaji

1/2 c. Parmesan cuku, grated

Kwatance:

Cire ruwa mai yawa daga zucchini mai ɗanɗano ta sanya su tsakanin tawul ɗin takarda da matsewa. A cikin babban kwano, hada dukkan abubuwan sinadaran. Mix sosai. Gasa babban kwanon rufi akan matsakaici, kuma fesa tare da Pam. Sanya cokali na batter na zucchini zuwa 2-in. (diamita) patties, da kuma sauke kan sizzling kwanon rufi. Dafa kowane gefe na kimanin minti daya da rabi, ko har sai waje ya zama launin ruwan zinari. Kammala wainar a cikin tanda. Sanya su a kan kwanon rufi da gasa su na mintuna 1-2. Ku bauta wa zafi, kadai ko tare da suturar ranch.

Yana yin kamar waina 12.

Kayan girke-girke na Just Putzing Around the Kitchen ya samar

Green Qwai

143 adadin kuzari, sukari gram 1.2, mai gram 9.1, carbohydrates 3.8 grams, furotin 12 grams

Mai wayo ya ɗauki Dr. Seuss ' Green Qwai da Ham, Wannan girke-girke mai sauƙi ba ya buƙatar canza launin abinci na karya! Maimakon haka, yi amfani da madaidaicin ikon veggie kamar sabbin Kale ko alayyahu don ƙwanƙwasa ƙwai mai ƙyalli da koren launi.

Sinadaran:

Qwai 6 (an yi kiwo da/ko ƙwayayen ƙwai)

1 tsp. madara (shawarar madara gaba ɗaya)

2 tsp. albasa, kusan yankakken

1 c. sabo ko ganyen alayyahu, an wanke tare da cire babban mai tushe

Gishiri da barkono dandana

Man shanu don soya (an shayar da man shanu da/ko ciyawa)

Kwatance:

Hada sinadaran 5 na farko a cikin mahaɗin (gami da gishiri da barkono) da gauraya har sai an tsabtace ganye a cikin ɗan ragowa. Gasa babban man shanu a cikin kwanon frying akan matsakaici-ƙananan zafi. Da zarar man shanu ya narke sai a zuba hadin kwan a cikin kaskon dumi. Bari ta zauna na mintuna biyu kafin ku fara motsawa da yin taku tare da spatula. Cook har sai an gama kwai gaba ɗaya.

Yana yin 3 servings.

Girke -girke da kwanaki 100 na Abincin Haƙiƙa ya bayar

Green Detox Miyan

255 adadin kuzari, sukari gram 6.5, gram 15.3 na mai, 26.6 grams na carbohydrates, furotin gram 10

Fusion mai daɗi na kayan lambu masu lafiya, wannan koren miya yana da kyau don yin hidima a ranar St. Patrick (kuma yana da kyau don detoxing gobe!). Avocado, broccoli, da arugula ba wai kawai ba da rancen miya ba ne mai wadataccen inuwar Emerald, amma tabbatar da cewa kowane sip yana cike da fa'idodin sinadirai kuma.

Sinadaran:

1/2 Abar avocado

8-10 madaidaitan gungu na broccoli (mai tushe an ajiye aƙalla 1 a. Tsayi)

1/3 albasa na zabi

2 hannun arugula

1 tsp. man zaitun

Gishiri (kusan 1 tsp.) Ko dandana

1 tsp. apple cider vinegar

Farin barkono ja (kimanin 1/4 tsp.) ko dandana

Zuba zuma ko agave

Ruwan 'ya'yan itace daga rabin lemun tsami

1 in. minced tushen ginger

1 c. ruwa

Kwatance:

Sauƙaƙan tururi da broccoli. Cire daga zafi lokacin da haske kore. Azuba albasa a cikin man zaitun har sai yayi laushi. Sanya broccoli da aka dafa da albasa da duk sauran sinadaran a cikin mahaɗa, injin sarrafa abinci, ko amfani da mahaɗin nutsewa da hannu. Ƙara 1/2 c. ruwa da gauraya. Ci gaba da ƙara ƙarin ruwa har sai kun kai daidaiton da ake so. Ƙara kowane ƙarin gishiri don dandana. Ji daɗin zafi ko sanyi!

Yana yin 2 servings.

Kayan girke-girke na Fare na Gaskiya ya bayar

Gasasshiyar Ganyen Barkono Na Quinoa

436 adadin kuzari, 15 grams mai, 57 grams carbohydrates, 27 grams gina jiki, 16 grams fiber.

Don ra'ayin abincin rana ko abincin dare, kada ku duba fiye da waɗannan gasassun koren barkono. Cushe da quinoa da sauran kayan abinci masu lafiya (kamar edamame, tumatir, da namomin kaza), waɗannan barkono masu taushi suna ba da abinci mai cin ganyayyaki wanda tabbas zai burge baƙi.

Sinadaran:

1/2 tsp. man zaitun

1 c. daskararre edamame, narke

5 farin namomin kaza, yankakken

1 roma tumatur, yankakken

1 c. sabo alayyafo

2 Organic koren kararrawa barkono

1 tsp. teriyaki soya miya

1/2 c. quinoa wanda ba a dafa shi ba, an kurkura kuma an dafa shi

1/3 c. ruwa

Kwatance:

Zafafa man fetur a cikin kwanon rufi a kan zafi mai zafi. Ƙara edamame, namomin kaza, da tumatir, yana motsawa har sai an dafa shi, kimanin minti 5-7. Ƙara alayyafo a dafa har sai alayyafo ya bushe. Ƙara a cikin miya-fry miya kuma dafa har sai an rufe shi. Cire daga zafi kuma sanya a cikin babban kwano mai matsakaici tare da dafaffen quinoa. Jefa don haɗawa. Ajiye don barin cikawar tayi sanyi har sai dumi kawai. A halin yanzu, preheat tanda zuwa digiri 350. Yanke saman daga barkono, sa'an nan kuma ci gaba da iri su. Cika kowane barkono tare da cika, kunsa shi har sai kowane barkono ya cika zuwa saman. Sanya barkono a cikin kwanon burodi kuma maye gurbin saman. Ƙara ruwa zuwa kasan tasa. Rufe komai da foil na aluminum kuma gasa na minti 30. Cire foil, sa'an nan kuma gasa don ƙarin minti 20-25 har sai barkono ya yi laushi da m. Cire barkono daga kwanon burodi da hidima.

Yana yin 2 servings.

Girke-girke na Cin Bender ya samar

Kaza Chile

Kalori 456, sukari gram 4.9, gram 17.5 na mai, carbohydrates 18.4 grams, furotin 54.6

Wannan miya mai dadi yana buƙatar abubuwa masu yawa, amma sakamakon yana da kyau a tattara su! Haɗuwa da kayan ƙanshi da kayan lambu, musamman ƙwanƙwasawa daga jalapeño da koren chiles, ya sa wannan haɗaɗɗen ya zama ɗanɗano mai daɗi.

Sinadaran:

1 tsp. kayan lambu mai

1 matsakaici albasa, yankakken

1 barkono ja, yankakken da yankakken

1 karas, yankakken yankakken

1 jalapeno chile, iri, datsa, da niƙa

14 oz. iya yankakken kore chiles, drained

4 tafarnuwa cloves, minced

1/2 tsp. cumin

Gishiri da barkono baƙar fata

2 tsp. gari duka-manufa

2 1/4 c. broth kaji

1 1/2 lbs. nonon kaji mara kashi, mara fata, a yanka cikin 1-in. dunƙule

1 c. kernels masara (daskararre yana da kyau)

2 tsp. sabon ruwan lemun tsami

2 tsp. yankakken sabo ne cilantro

Kwatance:

Gasa man a cikin tanda na Dutch akan zafi mai zafi. Ƙara albasa, barkono mai kararrawa, karas, da jalapeno. Gasa kamar mintuna 4, har kayan lambu su yi laushi. Dama a cikin kore chiles, tafarnuwa, cumin, 1/2 tsp. gishiri, da kuma 1/4 tsp. barkono, da kuma dafa minti 1, har sai aromatic. Dama a cikin gari har sai an haɗa shi. Zuba broth da kaza, kawo zuwa tafasa, kuma dafa don minti 5. Idan kuna amfani da masara, ku motsa shi kuma ku dafa na mintuna 5-10. Idan daskararre, dafa kajin na mintuna 5-10, har sai ya daina ruwan hoda, sannan ƙara masara kuma dafa karin mintuna 1-2. Sanya ruwan 'ya'yan lemun tsami da cilantro kuma ƙara gishiri da barkono dandana. Ku bauta wa tare da tortillas na masara, an ƙone su a kan wutar murhu.

Yana yin 4 servings.

Girke -girke da Cara Eisenpress na Manyan 'Yan Mata, Ƙananan Kicin

Bita don