Abin da za ku yi don abincin dare lokacin da kuke da kasala don dafa abinci

Wadatacce

• Kitchen Sink Salad
• Avocado Toast
• Green Smoothie
• Mezze Platter
• Qwai
• PB&J Dankali Mai Dadi
• Sandwich
• Nachos Lafiya
• Bita don

Dukanmu mun kasance a can: ƙarshen dogon yini ne kuma abu na ƙarshe da kuke son yi shine dafa abinci mai kyau. Wannan shine ɗayan batutuwan gama gari da nake taimaka wa abokan cinikin abincina su kewaya. Lokacin da kuke murƙushe shi a wurin aiki, jin daɗin darasin motsa jiki na maraice, ko yin lokaci don hutawa na bayan sa'o'i ko tsare-tsaren zamantakewa, sanya hat ɗin shugaban ku ba zai zama fifiko ba. (Don Allah ka gaya min ba ni kaɗai ba ne na taɓa yin mummunan kwanan wata ƙoƙarin kula da hankali amma da gaske ina tunanin abin da zan jera tare don cin abincin dare idan na dawo gida, saboda yunwa da shaye-shaye da app ba ya yanke shi.)

Ko menene dalilin ku na rashin son yin girki, yana faruwa. Amma har yanzu kuna iya cin abinci daidaitaccen abinci wanda zai ciyar da jikin ku kuma ya taimake ku ku tsaya kan hanya. Maimakon ka fid da rai ka zuba kwano na hatsi ka ci a tsaye a gaban firiji, gwada ɗaya daga cikin waɗannan dabarun cin abinci mai sauƙi.

Kitchen Sink Salad

My sirri go-to lokacin da na kawai ban iya ba tare da dafa abinci yana zubar da guntun abubuwa a kan ganye, yana jefawa da ɗan man zaitun da vinegar, yana kiran salatin. Dangane da abin da wannan tarin kayan ya ƙunsa, yana iya zama duk wani ragowar kayan lambu da za ku iya samun amfani ko kuma kowane ɗanyen kayan lambu da kuke da shi a cikin firij waɗanda ke da kwana ɗaya ko biyu daga ɓarna. Don furotin, Ina son ƙwai mai tauri ko tuna tuna gwangwani, amma kuna iya yin baƙar wake ko gasasshen kaza da aka bari. .

Avocado Toast

Wannan yana da sauƙi kamar yadda ake samu. Ki toya yanki na hatsi mai tsiro ko gurasar alkama gabaki ɗaya a sa shi da rabin avocado. A cikin ƙasa da mintuna 10, za ku sami ma'aunin hadaddun carbs da fats masu lafiya. Idan kuna son haɓaka matakin ƙima, ƙara yayyafa hemp ko tsaba na chia ko ƙara shi da kwai ko salmon kyafaffen. Kuna iya musanya burodin gargajiya don ɗanɗano mai ɗanɗano mai ɗanɗano mai ɗanɗano mai ɗanɗano don karkatar da yalwar abinci. Hakanan, idan kun damu da yanke hannun ku yayin ƙoƙarin yanke avocado (hey, yana faruwa sau da yawa fiye da yadda kuke tunani), waɗancan fakitin guacamole guda ɗaya suna da amfani sosai lokacin da kuke buƙatar abinci YANZU.

Green Smoothie

Ba mu tunanin komai na samun santsi don karin kumallo ko ma abincin rana, don haka me ya sa ba za a ci abincin dare ba? Tabbatar cewa kun yi aiki a cikin wasu ganye don samun kayan lambu na ku kuma ƙara furotin don daidaita shi da ba shi ikon zama. Gwada foda furotin da kuka fi so, yogurt na Girkanci, tofu na siliki (idan baku gwada wannan ba amma kuna son smoothies tare da rubutun tsami, kuna cikin jin daɗi), ko kwaya ko man shanu. Man shanu na gyada kuma yana aiki. (Ka yi tunanin ba ku son koren smoothies? Za ku yi mamakin koyon yawancin girke-girke na smoothie akwai-daga mai daɗi zuwa super kore.)

Mezze Platter

A mezze platter babbar hanya ce don juyar da farantin kayan abinci mai ɗaukaka zuwa daidaitaccen abinci. Je zuwa cakuda furotin, kayan lambu, hadaddun carbs, da mai mai lafiya. Anan akwai misalai kaɗan na abin da wannan zai yi kama:

• Hummus, zaituni, karas na jarirai ko wasu yankakken kayan lambu, da kuma dafaffen kwai ko guntun cuku
• Cuku, tumatir ceri ko wasu kayan lambu masu ɗanɗano, da kwaya ko turɓaya-turkey low-sodium
• Gurasar da aka toya ko buɗaɗɗen hatsi, cuku, da yankakken kayan lambu

Qwai

Ba ya samun sauƙi fiye da ƙwai don abincin dare. A cikin adadin kuzari 70 kowanne, tare da kimanin gram 6 na furotin da gram 5 na mai, suna ba da ikon sarrafa rabo nan take lokacin da ba kwa son yin la'akari da yawa game da "Shin wannan yanki na furotin yayi kama da girman bene. katunan?" A sauƙaƙe tare da ƙwaƙƙwaran ƙwai da toast ko jefa wasu kayan lambu (sabo, daskararre, ko ragowar dafaffen) a cikin omelet. (Samu ɗan ƙaramin ƙira tare da waɗannan hanyoyi 20 masu sauri da sauƙi don dafa ƙwai.) Hakanan kuna iya yin salati mai sauƙi don kasancewa a gefe kuma ku ɗauka kuna cin abinci-brunch don abincin dare. Mimosa gabaɗaya na zaɓi.

PB&J Dankali Mai Dadi

Lokaci na farko da na taɓa samun wannan haɗin shine bayan samun ratayewa daga gida daga kwanan wata na biyu ya ɓace sosai. Wannan ya kasance kafin yanayin daɗaɗɗen dankalin turawa, amma har yanzu hanya ce da na fi so don jin daɗin wannan hadaddiyar dandano. Abin da kawai za ku yi shi ne wanke da tsinken dankalin turawa sau da yawa tare da cokali mai yatsa, manna shi a faranti a cikin microwave, kuma dafa shi na mintuna biyar ko fiye ko har sai ya yi laushi. Yawancin microwaves har ma suna da saitin "dankalin turawa" don sauƙaƙe wannan. Lokacin da aka dafa dankalin turawa, a yanyanka shi rabi sannan a zuba man gyada (ko man shanu na goro da kuka fi so) da jelly.

Don wani zaɓi mai ban sha'awa, wannan kuma yana da kyau tare da tahini ko cuku. Kowace hanya kuka bi, za ku ji daɗin gamsasshen ma'aunin furotin, mai, da hadadden carbs.

Sandwich

Kuna iya jefa sandwich tare a cikin kusan mintuna biyar. Rike shi a matsayin na gargajiya ko kuma mai ban mamaki kamar yadda zuciyar ku da ɗanyen dandano ke so. Kawai tabbatar cewa kuna samun furotin a ciki don daidaita abubuwan da ke cikin burodin. Wasu ra'ayoyi don tushen furotin ku: gyada, almond, ko man shanu iri sunflower, kwai, salatin tuna (kokarin amfani da yogurt na Girkanci na fili ko ma dan zaitun maimakon mayo don murɗawa mai kyau), kaza mai dafa abinci, ko tofu. Idan gurasa na yau da kullun yana jin daɗi, gwada amfani da muffin Ingilishi ko tortilla. (Idan cin wani abu mai sanyi don abincin dare ba ya jan hankalin ku, gwada ɗayan waɗannan sandwiches masu zafi.)

Ba yin hatsi ba? Wani abokina yana amfani da tsinken tsaba daga barkono mai kararrawa kuma yana amfani da kowane rabi a matsayin abin hawa don duk abin da kuke saba sanyawa a sandwich ɗin ku. Kofuna na letas ko ganyen kwala sune zaɓuɓɓuka kuma. Kuna son wani abu a gefe? Maimakon kwakwalwan kwamfuta, la'akari da wasu kayan lambu masu banƙyama kamar karas baby ko sliced ​​​​kokwamba, ko jefa tare da salatin kore mai sauƙi.

Nachos Lafiya

Yada hidimar gaɓar ƙwayar tortilla gabaɗayan hatsi a kan takardar yin burodi mai layi da sama tare da cuku da kuka fi so da baƙar wake. Gasa har sai cuku ya narke (ko amfani da farantin karfe da microwave idan wannan ya fi saurin ku). Top tare da salsa da sliced ​​avocado. A cikin ƙasa da mintuna 10, kun sami daidaitaccen abinci wanda ke ba da furotin, hadaddun carbohydrates, da mai mai lafiya. (Idan ka fi so ka tsallake kwakwalwan kwamfuta, duba waɗannan hanyoyi guda takwas don yin nachos ba tare da kwakwalwan tortilla ba.)

Bita don