Gajerun hanyoyi 9 don Rage Lokacin Dahuwa

Wadatacce

• Crunch a Bunch
• Taliya, Pronto!
• Motsi mai laushi
• Tafi Kwayoyi
• Barci Akan Shi
• Dankali Mai Zafi
• Tafi Kifi
• Buga shi
• Kafin Masu Bugawa
• Bita don

Zai yi kyau idan kowane dare za mu iya zuba gilashin ruwan inabi, sanya jazz, kuma mu yi tsalle-tsalle cikin kwanciyar hankali. Amma a cikin duniyar hauka, yawancin mu muna buƙatar shiga da fita daga ɗakin dafa abinci da sauri. Amma kasancewa daure don lokaci ba yana nufin dole ne ku daidaita don nuking daskararre pizza ko buga wa Sinanci ba. Duk abin da kuke buƙata shine waɗannan hacks na dafa abinci masu haske don taimakawa rage lokacin dafa abinci a cikin rabin.

Crunch a Bunch

Wanene ba ya son fara ranar tare da crunchy granola? Kusan na gida koyaushe zai kasance cikin koshin lafiya (karanta: ƙasa da bam ɗin sukari) fiye da abin da aka saya. Amma granola da aka yi da kyau na iya ɗaukar awa 1 a cikin tanda-da lokacin sanyaya-wanda ya isa ya kiyaye yawancin mutane suna zuba abincin hippie daga akwatin. Da kyau, masoyan granola suna murna: Kuna iya cin ɗanɗano mai daɗi iri ɗaya da ɗanɗano a cikin ɗan lokaci ta hanyar amfani da amintaccen skillet.

Hanyar Sauri da Fushi: Zafa man kwakwa cokali 1 da zuma cokali 1 a cikin babban tukunya mai nauyi (zai fi dacewa da simintin ƙarfe) akan matsakaiciyar wuta har sai ya narke. Ƙara 3/4 kofin hatsi, 1/4 kofin unsalted kabewa tsaba (pepitas), 1/4 kofin busassun cherries, 1/2 teaspoon kirfa, da tsunkule na gishiri zuwa skillet da zafi har sai hatsi sun toasted, kimanin 5 minutes. , yana motsawa akai -akai. Yada cakuda akan takardar yin burodi ko yankan katako don kwantar da hankali. Yana hidima 4.

Taliya, Pronto!

Lokacin da kuka gaza kan lokaci, jiran tukunyar ruwan taliya don tafasa babban gwajin haƙuri ne. Shi ya sa ya kamata ka juya zuwa ga kettle na lantarki don taimako. Tare da kettle na lantarki, ruwan yana hulɗa kai tsaye tare da kayan dumama, don haka babu tukunyar da za a fara zafi. Abin mamaki shine yana iya tafasa ruwa sosai, da yawa cikin sauri kuma aƙalla sau biyu yana da inganci a yin hakan (don gefen kyautatawa muhalli).

Hanyar Sauri da Fushi: Zuba kofuna biyu na ruwa a cikin babban tukunya, rufe, da sanyawa akan wuta mai zafi. A halin yanzu, kawo tukunya mai cike da ruwa zuwa tafasa da sauri sannan a zuba a cikin tukunyar. Ruwan ya kamata ya koma tafasa cikin secondsan daƙiƙa kaɗan. Idan an buƙata, tafasa ƙarin ruwa a cikin tukunyar.

Motsi mai laushi

Smoothies na iya zama babbar hanya don ɗaukar nauyi akan furotin, fats masu lafiya, da antioxidants masu ɗaukar fansa na shekaru (gracias, 'ya'yan itatuwa da kayan marmari). Amma cire duk abubuwan da ake buƙata daga firiji, daskarewa, da kayan abinci a duk lokacin da kuke sha'awar abin sha mai sanyi na iya zama zafi. Shigar: Smoothie kofuna. Kawai bugi babban faranti na smoothie da kuka fi so, daskare cakuda a cikin kofuna na muffin (zai fi dacewa silicon don sauƙin hakar), sannan ku sanya kofuna masu santsi a cikin babban jakar zip don amfani daga baya. Kuna son cakuda ta yi kauri fiye da yadda za ta kasance ga smoothie mai hidima guda ɗaya, don haka yi amfani da ruwa kaɗan kaɗan fiye da na al'ada. Lokacin da ake buƙatar gyaran santsi, kawai sanya ma'aurata smoothie pucks a cikin blender tare da wani zaɓi na zaɓin kuma a yi masa bulala da kyau.

Hanyar Sauri da Fushi: Sanya kofuna 2 na madarar almond, ruwan 'ya'yan lemun tsami 1/2, kofi 1 na cuku ricotta mai ƙima, kofuna 2 na ruwan zuma, cokali 2 na zuma, fakitin vanilla guda 2, kirfa 1, da 1/2 kofin almonds a cikin kwandon blender da gauraya har sai da santsi da kauri. Raba cakuda tsakanin kofuna masu girman muffin guda 12 kuma a daskare har sai da ƙarfi, kimanin awa 4. Lokacin da kuke shirye don jin daɗin santsi, sanya madarar almond 1 ko wani ruwa na zaɓin da kofuna masu santsi 2 a cikin kwandon blender; gauraya har sai da santsi. (Ga mafi yawan masu haɗewa, yana da kyau a tsabtace kofuna masu santsi cikin kwata -kwata kafin a haɗa.) Yana hidima 6.

Tafi Kwayoyi

Kwayoyin da aka toya za su iya yin salati nan da nan, oatmeal, kayan taliya, da miya su ɗanɗana da kyau. Amma harba tanda da jira ya fara zafi don yaɗa ɗimbin almonds koyaushe yana jin kamar kugu na lokaci da kuzari. Don haka juya zuwa microwave ɗin ku kuma nuke waɗancan ƙwayayen cikin ƙoshin lafiya.

Hanyar Sauri da Fushi: Yada kwayoyi irin su pecans, walnuts, ko almonds a cikin Layer guda ɗaya akan farantin mai lafiyayyen microwave. Microwave a sama a cikin tazara na minti 1, yana motsawa tsakanin, har sai goro ya yi ƙamshi kuma 'yan inuwa sun yi duhu fiye da yadda suka fara.

Barci Akan Shi

A cikin gaggawar fita daga kofa da safe amma rashin lafiya na mushy da sauri-dafa hatsi? Jiƙa hatsin da aka yanke na ƙarfe cikin dare cikin ruwan zafi shine hanyar ɓarawo don jin daɗin ɗimbin hatsi masu cika ciki a cikin walƙiya. hatsi suna jiƙa ruwan yana ba su ɗanɗano mai ɗan haƙori, mai taunawa.

Hanyar sauri da fushi: Sanya kofi 1 na hatsi da aka yanke, ƙaramin gishiri, da kofuna 2 1/2 na ruwa a cikin saucepan. Ku kawo zuwa ɗan ƙaramin ƙarfi, nan da nan kashe zafi, rufe, kuma bari hatsi su jiƙa na dare. Da safe sai azuba madara da kayan kamshi irin su kirfa da zafi akan matsakaiciyar zafi har sai da tsamiya da dumi, kamar minti 5. Top tare da berries da yankakken kwayoyi. Yana hidima 4.

Dankali Mai Zafi

Tare da beta-carotene mai haɓaka rigakafi, dankali mai daɗi ya cancanci zama babban ɗan wasa a cikin yawancin abincinku. Amma gasa su a cikin tanda na iya ɗaukar daɗaɗɗa a cikin mawuyacin mako. Gyaran: Tsotsa akwati daga zurfin aljihun tebur ɗin ku. Lokacin da aka dafa, dankali mai daɗi yana ɗaukar mintuna biyu kawai don dafa a cikin skillet.

Hanyar Sauri da Fushi: Zafa man cokali 2 a cikin babban kwanon rufi akan matsakaiciyar wuta. Kwasfa da dankali mai matsakaicin matsakaici 1, sanya shi a cikin colander, kuma matsi duk wani ruwa mai yawa.Ƙara dankalin turawa mai ɗanɗano, yankakken yankakken albasa, 2 tafarnuwa tafarnuwa, 1 tablespoon sabo thyme, 1/4 teaspoon kowane gishiri da barkono, da tsunkule na barkono barkono zuwa skillet kuma dafa tsawon mintuna 4 ko har sai dankalin ya yi laushi. Sama da yankakken faski da gasasshen goro. Yana hidima 2.

Tafi Kifi

Salmon hanya ce mai kyau don juyewa cikin ƙoshin omega-3 mai ƙoshin lafiya da furotin mai haɓaka metabolism. Don samun shi a kan farantin abincinku gajeren tsari ne, dafa shi daga sama maimakon ƙasa. Duk da yake mafi yawan mutane suna yin watsi da tanda, yana da hanya mai kyau don ba da damar ku na ranar tare da babban dandano na gasa a cikin rabin lokacin da yakan ɗauka don gasa shi a cikin tanda.

Hanyar Sauri da Fushi: Preheat broiler tanda. Sanya fillet ɗin salmon guda huɗu a kan takardar burodi da aka lulluɓe da foil kuma an rufe shi da feshin dafa abinci. A cikin ƙaramin kwano, haɗa tare da farin miso cokali 2, cokali 2 na rage-soya miya, cokali 1 na shinkafa vinegar, cokali 2 na ginger, da zuma cokali 2. Goge salmon tare da cakuda miso da broil kusan inci 5 daga tushen zafi na mintuna 5 ko har sai an dafa nama kawai a tsakiyar.

Buga shi

Ƙirjin kaji shine furotin abincin da Amurka ta fi so. Amma gwargwadon yadda muke so, ya kamata mu rika yi masa da kyau kafin a dafa shi. Fuskar kaji mai ɗimbin yawa yana haɓaka ko da dafa abinci kuma yana taimaka wajan juya nama. Bugu da ƙari, ƙaramin nama, zafi mafi sauri zai yi tafiya cikinsa daga tanda ko kwanon rufi, yana rage lokacin dafa abinci da kusan rabin. Ƙarancin lokacin dafa abinci kuma yana nufin nama mai ɓarna-ba ƙara cin abinci-kashe busasshen ƙirjin kaji.

Hanyar Sauri da Fushi: Sanya kowacce 4 6-ounce na nono, nono kaji marasa fata tsakanin zanen filastik guda 2 ko takardar takarda; laban zuwa kauri 1/4-inch ta amfani da mallet ɗin dafa abinci ko babban skillet. Season tare da gishiri, barkono, da paprika kyafaffen. Zafi mai cokali 2 a cikin babban skillet akan zafi mai zafi. Ƙara kaza zuwa kwanon rufi; soya na tsawon mintuna 3 a kowane gefe ko har sai an dahu.

Kafin Masu Bugawa

Daga salatin 'ya'yan itace zuwa cakulan cake, kayan zaki koyaushe yana da ban mamaki tare da ɗan tsana na kirim mai tsami na gaske. Amma ba kwa buƙatar fitar da na'ura mai haɗawa don yin bulala mai kyau. Ya zama zaka iya amfani da tsohuwar Mason jar don yin kirim mai tsami nan take (ban da gwangwanin fesa). Kuma zaku iya amfani da kwalba ɗaya don adana kowane ƙarin a cikin firiji. Babu tsaftacewa!

Hanyar Sauri da Fushi: Sanya kofi 1 na ruwan sanyi, da cokali 1 na sukari, da tsinken vanilla 1 a cikin babban faranti. Maƙala a kan murfi kuma girgiza da ƙarfi na kimanin minti 1 ko har sai an sami kirim mai laushi.

Bita don