Tambayi Likitan Abinci: Abincin Abinci Babu Ƙoƙari

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Q: Lokacin da nake yin ɗayan waɗannan daren kuma da gaske ba na son sanya lokaci don yin abincin dare, menene mafi kyawun zaɓuɓɓuka?

A: Ina jin ku. Akwai wasu dare lokacin da kuka dawo gida kuma kawai ba ku jin daɗin dafa abinci. Maimakon yin waya a waje ko pizza, ko samun kwanon hatsi ko man gyada da sanwicin jelly, ga abinci masu sauƙi guda biyar waɗanda suke da inganci kuma suna buƙatar ƙaramin ƙoƙari.

1. Rotisserie Chicken da Salatin Alayyahu Mai Sauƙi

Dauki kajin rotisserie da jaka na alayyahu na halitta mai wanke-wanke sau uku akan hanyarka ta gida daga aiki. Yanke kuma yanki nono kaza ɗaya, kuma ku ba shi a kan gado na alayyafo jariri. Yaye da suturar da kuka zaɓa.

Me yasa wannan abincin: Lokacin da ni da matata muka gyara girkinmu, wannan shine abincin dare. Yana da kyau saboda yana da sauri kuma baya buƙatar dafa abinci, amma har yanzu kuna samun duk abubuwan gina jiki (furotin mara nauyi, fats iri -iri, fiber, alli, baƙin ƙarfe, da ƙari) na ingantaccen abinci. Idan kuna son tafiya hanyar masu cin ganyayyaki, ɗauki madadin kaza mai ƙyan Beyond Meat.

2. Hatsi Mai-Cikin Protein

Ki tankade madarar almond mara dadi, furotin furotin vanilla, da dash na kabewa yaji. Yi amfani da wannan azaman "madara" kuma ku zuba kan hatsin hatsi da berries.

Me yasa wannan abincin: Haɗin dandano na vanilla da kabewa yaji yana da daɗi sosai, kuma wannan "madara" yana ba ku ƙarin furotin yayin adana wasu carbohydrates. Hatsin hatsin da aka tsiro yana da matuƙar gina jiki, zaɓi mai cike da fiber a cikin ajin abinci inda yawancin zaɓuɓɓukan ke ɗorawa da ƙara sukari.

3. Tufafin Tufafin Gwangwani

Mix Amy's Organic Medium Chili tare da dash na cumin da kirfa. Cika shi tare da yankakken scallions da rage-mai shredded cheddar cuku.

Me yasa wannan abincin: An zabi barkonon Amy's Organic chili mai lamba 2 mafi kyawun ɗanɗanon gwangwani ta Bon Appetit mujallar. Amma yana da kyau fiye da zaɓin su na 1 saboda Amy yana amfani da rufin da babu BPA a cikin samfuran gwangwani. Ƙara ɗan kumin, ɗan kirfa, da yankakken ɓoyayyen ɓaure yana ƙara ɗanɗano ɗanɗano ga nau'in abinci mai ɗanɗano na al'ada. Kuma cuku yana haɓaka abubuwan gina jiki gaba ɗaya na abinci yayin da yake ba ku haɗin chili-cuku duk muna so.

4. Girki Yogurt Bowl

Haɗa yoghurt na Girka mara ƙiba, daskararre blueberries, ɗan ƙaramin yankakken goro, da dash na tsaban chia.

Me yasa wannan abincin: Yana da sauri sosai: mintuna uku don haɗawa, saman. Za ku sami furotin mai narkewa mai narkewa, antioxidants masu ƙarfi, fiber, da mai omega-3 duka a cikin tsami mai tsami mai daɗi.

5. Chocolate Butter Shake

Haɗa madarar almond ɗin da ba a dafa shi ba, furotin cakulan cakulan, ayaba (ayaba mai daskarewa zai sa wannan ya yi kauri sosai kuna iya buƙatar cokali), Bell Plantation PB2 Powdered Peanut Butter, kokoo nib foda, da kankara cubes har sai da santsi.

Me yasa wannan abincin: Wani lokacin ma taunawa yana jin kamar ƙoƙarin da yawa. Wannan abin sha yana ba ku duk abinci mai gina jiki da adadin kuzari da za ku yi tsammani daga abincin dare amma a cikin daɗin ɗanɗano kayan zaki. PB2 shine gurɓataccen man shanu na gyada wanda ke ba ku damar samun dandano man shanu na gyada ba tare da adadin kuzari da yawa ba, kuma cacao nib foda yana haɓaka ƙoshin cakulan cakulan mai daɗi yayin da kuma yana ba da ma'adanai da abubuwan antioxidants masu ƙarfi waɗanda aka narkar ko cire su daga samfuran cakulan da yawa. .

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