7 Abincin da Za a Sayi — ko DIY?

Wadatacce

• Salsa
• Apple Cinnamon Muffins
• Taliya Sauce
• Granola
• Hummus
• Kaji Broth
• Guacamole
• Bita don

Shin kun taɓa buɗe kwantena na hummus da aka siyo a kantin sayar da kaya, ƙaramin jariri a hannu, kuma kuna tunani: "Zan iya yin wannan da kaina"? Kuna iya, amma kuma akwai tambayar ko yakamata ku: don dalilai na kiwon lafiya ko don kawai yana da rahusa yin bulala da kan ku.

Yin la'akari da duk waɗannan adadin kuzari da farashin aiki ne mai yawa, kodayake. Sa'ar al'amarin shine Alison Massey, RD, likitan cin abinci a asibitin Mercy Medical Center a Baltimore, MD, ya lissafa abinci mai gina jiki da tsadar abubuwa bakwai da ka saba saya da kwatanta su da sigar gida. Nemo waɗanne ne suka cancanci ƙarawa a cikin littafin girke-girke-da wanda za ku bar a cikin jerin kayan siyarwar ku.

Lura: Duk kwatancen farashi da abinci mai gina jiki kusan.

Salsa

Sayi ko DIY: DIY

Yayin da abubuwan da ake buƙata don yin salsa na gida yakai kusan $ 3 fiye da samfuran suna, a cewar Massey, tanadin sodium-miligram 19 da girman 920 milligrams-shine dalili kaɗai don samun sara. Za ku kuma yanke carbi kuma za ku iya sarrafa kayan yaji da ganyayyaki da kanku, ko ku gasa tumatur ɗin ku da farko don ɗanɗano mai zurfi, ɗanɗano mai shan taba. Har yanzu ban gamsu ba? Idan kun shirya yin salsa don bazara lokacin da sabbin tumatir suke cikin yanayi kuma suna iya, zai iya rage kuɗin.

Sinadaran:

3 zuwa 4 sabbin tumatir plum, yankakken

1/2 kofin yankakken albasa

1/4 kofin yankakken seleri

1 tafarnuwa albasa, minced

Juice na 1 lemun tsami

1 tablespoon yankakken jalepeno barkono

1/8 kofin sabo cilantro, yankakken

Kwatance:

Haɗa komai tare a cikin kwano mai matsakaici.

Sakamakon abinci mai gina jiki ta 1/2 kofin: 30 adadin kuzari, 0g mai, 6g carbs, 19mg sodium

Za ka yi tanadi: 10 adadin kuzari, 6g carbs, 901mg sodium

Apple Cinnamon Muffins

Sayi ko DIY: DIY

Kodayake haɗuwa yana da ƙananan ƙananan adadin kuzari fiye da batter na gida, ba ya ƙunshi kowane gari na alkama, wanda ya kara daɗaɗa ƙarin fiber (kimanin gram da muffin). Abin da sigar kwalin ke da ita shine sodium kuma galibi wani bangare na mai na hydrogenated, ɗanɗano na wucin gadi, filler kamar xantham danko, har ma da "kwaikwayon 'ya'yan itacen' ya'yan itace '' (ɗanɗano), sabanin ainihin 'ya'yan itace, wanda kuma zai iya ƙara yawan adadin fiber.

Sinadaran:

1 kofin dukan-manufa gari

1 kofin 100% alkama gari

2/3 kofin sukari

2 teaspoons yin burodi foda

1/4 teaspoon gishiri

2 teaspoons ƙasa kirfa

1 tsunkule ƙasa nutmeg

2/3 kofin madara madara

2 teaspoons vanilla

1/4 kofin man shanu, narke

1 kwai, dan kadan

1 kofin yankakken Golden Delicious apple

Kwatance:

1. Preheat tanda zuwa digiri 350. Fesa kwanon muffin tare da fesa mai na canola ko layi tare da layuka 12 na muffin.

2. Haɗa gari, sukari, foda, gishiri, kirfa, da nutmeg a cikin kwano. A cikin kwano daban, haɗa madara, vanilla, man shanu, da kwai. Ƙara sinadaran rigar da tuffa don bushe sinadaran. Mix har sai an haɗa.

3. Cika kowane kofin muffin kamar 2/3 cike da cakuda. Gasa na tsawon minti 17 zuwa 20, ko kuma sai launin ruwan kasa mai haske.

Recipe ya dace daga Hasken dafa abinciRaspberry Muffin Recipe

Sakamakon abinci na muffin 1: Kalori 172, 5g mai (3 g cike), carb 29g, sodium 136mg

Za ka yi tanadi: 34 MG sodium

Taliya Sauce

Sayi ko DIY: DIY

Kudin sayar da miya da aka siyar a kasuwa ya yi ƙasa da ƙasa da $ 3.00 (duk da cewa kayan miya ko shigo da kayan miya na iya sauƙaƙan ninki biyu), amma na gida ya ci nasara don ƙarin kayan lambu da ba za su iya wadatarwa ba, ƙari kaɗan ne ƙananan kalori da sodium kuma dan kadan ya fi tsada.

Sinadaran:

1/2 kofin yankakken farin albasa

2 tafarnuwa cloves, minced

1/2 kofin yankakken kore barkono

1/2 kofin yankakken seleri

1/4 kofin diced karas

1 teaspoon man zaitun

1 gwangwani (ozaji 16) tumatur da aka yanka, ba a saka gishiri ba

1 teaspoon manna tumatir

1/2 teaspoon yin burodi soda

1/2 teaspoon sukari

1 teaspoon kayan yaji na Italiya

Kwatance:

A cikin babban tukunya ko tanda Dutch, saute albasa, tafarnuwa, barkono kore, seleri, da karas a cikin man zaitun na 2 zuwa 3 mintuna. Ƙara tumatir, manna tumatir, soda burodi, sukari, da kayan yaji na Italiya. Gasa na mintina 15 zuwa 20, ko har sai miya ta yi kauri.

Sakamakon abinci na 1/2 kofin: 50 kalori, 0.5g mai, carbs 10.5g, furotin 2g, 422mg sodium

Za ka yi tanadi: 20 adadin kuzari, 1g mai, 58mg sodium

Granola

Sayi ko DIY: Daure

A cewar Massey, wannan kira ne na kusa. Alamar kantin sayar da kayayyaki kusan $ 4.00 a kowace oza 12 na granola, kuma duk da cewa duk abubuwan da ake siyarwa na gida sun fi tsada (kusan $ 35.00 jimlar), mai girma-girma za ku iya yin granola da yawa, kuma sinadaran suna da yawa don dafa abinci na yau da kullun. Idan kun kasance mai tsattsauran ra'ayi, yana da daraja yin naku, duk da haka idan sayan sau ɗaya ne a cikin lokaci, zai adana ƙarin kuɗi don siyan riga-kafi. Mun ƙara ɗan gishiri kaɗan ga wannan girke -girke don haɓaka dandano (dalilin 56 milligrams na sodium), amma kuna iya barin waje; alamar kantin sayar da kayayyaki ba ta da.

Sinadaran:

2 1/2 kofin dukan hatsi birgima

2 kofuna na almonds

1 kofin gyada

1/2 teaspoon ƙasa kirfa

1/4 teaspoon ƙasa ginger

1 tsunkule ƙasa nutmeg

1 tsunkule ƙasa cloves

1/2 teaspoon gishiri kosher

1/2 kofin man zaitun

1/2 kofin maple syrup

1/2 teaspoon cire vanilla

1/4 teaspoon ruwan 'ya'yan itace orange

1/2 kofin dried cherries

1/2 kofin raisins

Kwatance:

1. Preheat tanda zuwa digiri 350. Hada hatsi, almonds, da gyada tare a cikin babban kwano. Ƙara kayan yaji da gishiri da motsawa sosai don haɗuwa. A cikin kwano daban, hada mai, maple syrup, cirewar vanilla, da ruwan orange. Add rigar cakuda zuwa hatsi da goro.

2. Yada granola a kan kwanon burodi a cikin madaidaicin madara. Gasa na kimanin mintuna 40, yana motsawa kowane mintuna 15 zuwa 20 don tabbatar da cewa granola yana dahuwa daidai.

3. Cire daga tanda kuma ƙara raisins da busassun cherries, yana motsawa don haɗuwa.

Recipe ya ɗan daidaita daga thekithcn.com

Sakamakon abinci mai gina jiki ta 1/4 kofin: 130 adadin kuzari, 7.5g mai, (1g cikakken) 14g carbs, 3.5g gina jiki, 56mg sodium.

Za ka yi tanadi: Kalori 10, 0.5g mai mai, 4g carbs

Hummus

Sayi ko DIY: Ko dai

Su biyun suna kama da lafiya-hikima, duk da haka idan kun yi amfani da busasshen garbanzo wake ko kuma babu gishiri, za ku iya adana adadin adadin sodium. Har yanzu, a cewar Massey, abin da za ku biya don haɗa hummus ɗinku ya sa ya zama mai wayo don tsayawa tare da abin da aka riga aka yi, wanda ke kusan kusan rabin farashin. Alamar farashin $ 7 don DIY galibi saboda tahini, babban mahimmin sashi a cikin tsinken wuri wanda zai iya zama tsada da wahalar samu; Massey ba zai iya siyan wani abu da ya fi ƙarami fiye da iyawar 15-oza na kusan $5.40 ba. Idan da gaske kuna son hummus kuma kuna son yin shi da kanku, wannan na iya zama mafi tsada a cikin dogon lokaci-ƙari ta wannan hanyar zaku iya gwaji tare da ƙara kayan yaji daban-daban kamar waɗanda kuke gani a cikin shagunan. Don ƙungiya ɗaya, kodayake, tabbas yana da kyau a cire katin kuɗi.

Sinadaran:

1 iya (ozaji 14.5) garbanzo wake, kurkura da magudana

2 zuwa 3 tafarnuwa tafarnuwa

Ruwan lemun tsami cokali 3

2 tablespoons tahini

Ruwan cokali 1 zuwa 2

1 teaspoon man zaitun

Lemon tsami (na zaɓi)

Kwatance:

Sanya sinadaran biyar na farko a cikin injin sarrafa abinci. Yayin haɗuwa, ƙara man zaitun ta cikin rami a cikin rafi mai ɗorewa. Haɗa har sai da santsi.Don hidima, yayyafa da ɗan ƙarin man zaitun ko ruwan lemo, idan ana so (man zaitun zai ƙara ƙarin mai da kalori).

Sakamakon abinci mai gina jiki a cikin cokali 2: 74 adadin kuzari, 2.5g mai, 6mg sodium

Za ka yi tanadi: 2.5 g mai, 124 MG sodium

Kaji Broth

Sayi ko DIY: DIY

Ba wai kawai ya yi ƙasa da yawa a cikin sodium ba har ma da alamar sunan low-sodium, ana iya yin samfuran kaji na gida daga "ragowar" bayan kun gama kaji mai ƙyalli ko gasasshen kaji da kuka yi da kanku, wanda ke kiyaye sigar DIY in mun gwada da tsada. . Hakanan babbar hanya ce don amfani da kayan lambu waɗanda ke rataye a kusa da ƙwanƙolin ku, masu girma a kowace rana.

Sinadaran:

Rago kashin kaji daga gawar kaza

1 1/2 kofuna yankakken albasa

1 kofin yankakken karas

1/2 kofin yankakken seleri

1 bay ganye

Kwatance:

1. Cire duk wani kitse da fata mai yawa daga kashin kaji. Sanya ƙasusuwa a cikin tukunyar ajiya kuma a rufe da ruwan sanyi. Ki kawo tafasasshen zafi sai ki rage zafi ki zuba albasa, karas, seleri, da leaf bay. Simmer ya bankado na kusan mintuna 20, yana kawar da duk wata kumfa da ke fitowa. Bada haja ta yi zafi ba tare da an rufe ta ba na tsawon awanni 1 1/2.

2. Tsatsa, cire kasusuwa da kayan marmari. Bada damar yin sanyi da firiji da sauri.

Sakamakon abinci mai gina jiki a kowace kofi 1: 20 adadin kuzari, 0.5g mai, carbohydrates 1.5g, furotin 2.5g, 35mg sodium

Za ka yi tanadi: 395 MG na sodium (idan aka kwatanta da ƙananan sodium stock)

Guacamole

Sayi ko DIY: DIY

Yana da wuya-da-wuya, amma na gida yana fitowa a saman tunda yana ba ku damar sarrafa sodium (ko barin shi gaba ɗaya idan kuna cin abinci tare da kwakwalwan gishiri) kazalika ƙara abubuwan da kuka fi so (ƙarin cilantro, babu cilantro, tumatir diced, da dai sauransu). Sa'an nan kuma akwai gaskiyar cewa tsada-hikima zai adana 'yan cents-mai yiwuwa fiye da avocados a kakar.

Sinadaran:

2 Hass avocados, peeled da diced

1/4 teaspoon gishiri

1 plum tumatir, yankakken

2 tafarnuwa cloves, minced

1/2 kofin yankakken albasa

Kwatance:

Mash avocado guda kadan tare da cokali mai yatsa. Mix a cikin gishiri, tumatir, tafarnuwa, da albasa.

Sakamakon abinci mai gina jiki ta 2 tablespoons: 42 adadin kuzari, 4g mai (0.5g cikakken), carb 2.5g, 80mg sodium

Za ka yi tanadi: 70 MG na sodium

Bita don