Gina Ingantacciyar Breakfast tare da Wannan Loaded Paleo Buddha Bowl

Wadatacce

• An ɗora Kwalin Paleo Breakfast Buddha
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Kowace motsa jiki na safe ya cancanci karin kumallo bayan gumi. Haɗin da ya dace na furotin da carbohydrates bayan motsa jiki yana da mahimmanci don gyarawa da gina tsoka-ba tare da ambaton sake cika makamashin ku don cinye duk wani abin da ranar ku zata tanada ba.

A nan ne wannan kwanon karin kumallo mai launi na paleo ya shigo. Kuma idan kuna tunanin, "Eh, ban shiga cikin Dukan 30 ko Paleo ba," da kyau, da farko, ba za ku iya ba. yi don zama cin abinci mai dadi. Amma na biyu, kafin in kirkiro wannan girke-girke, ina tare da ku. Ina nufin, na iya zama mai cin abinci mai gina jiki, amma ina son carbina. (Bincika girke-girke masu sauƙi guda 10 don kwano na karin kumallo don ƙarin yummy safiya.)

Don haka na je in yi magana da Allison Schaaf, RD, MS, wanda ya kafa Prep Tish, sabis na isar da abinci marar yisti na kan layi. Da farko, ta ba ni bitar abin da cin paleo yake nufi da gaske. Abincin paleo ya fi girma game da cin "ainihin" (karanta: abinci marar sarrafawa, na halitta), kayan abinci da za ku iya shuka ('ya'yan itatuwa da kayan marmari) ko kama (kamar naman dabba da abincin teku), Schaaf ya gaya mani.

Masu cin Paleo yawanci suna zuwa neman nama, abincin teku, goro, iri, kayan lambu da 'ya'yan itatuwa, kuma suna guje wa hatsi, kiwo, da legumes, in ji ta. Duk da yake kitse ba su da kyau (irin su na kwakwa, zaituni, goro, da kitsen dabba), kitsen da aka sarrafa (tunanin: kitsen mai) wanda aka fi samu a cikin kayan abinci ba sa tafiya.

Hmm, na fara tunanin ko da gaske wannan a gare ni yake. Rayuwa ba tare da #ToastTuesday ko #IceCreamSunday ba da alama ba za ta yiwu ba. Amma sai ta daidaita jijiyoyina.

"Yayinda abincin paleo yana da suna a matsayin mai takurawa, babu wasu ka'idoji na hukuma da kuma wurare masu launin toka," in ji ta. "Ana iya sauƙaƙe shi cikin tsarin abinci na dogon lokaci. Maɓalli shine farawa ta bin 'ƙa'idodi' a matsayin tushe, amma daga can, yi wasa tare da abinci kamar wake, kiwo, ko hatsi kamar shinkafa don ganin ko suna aiki tare da kai da jikinka." Schaaf ta ce ta kira wannan nau'in abincin "paleo-ish" da aka gyara.

Tare da wannan duka, na ƙirƙiri wannan Loaded Paleo Breakfast Buddha Bowl, kuma na yi mamakin yadda gamsuwa da cikawa na ke bayan na kwashe shi. Kuma yayin da, eh, wannan paleo ne na fasaha, abu mafi mahimmanci shine cewa kowane kwano yana cike da ingantaccen abinci mai gina jiki, gami da hadaddun carbohydrates, furotin mai ɗimbin yawa, kayan lambu da yawa, da ƙoshin lafiya-daidai abin da jikin ku yayi umarni bayan motsa jiki mai ƙarfi, da safe , azahar, ko dare. (Mai alaƙa: Recipes na ƙwallan Buddha 10 masu ƙoshin lafiya)

Tare da ton na kayan lambu a cikin kwano ɗaya, gami da turkey ƙasa, har ma da gasa pistachios, kayan yaji, da ganyayyaki, kuna iya tunanin wannan abincin karin kumallo ya kamata a tanada don karshen mako. Amma tare da ɗan ƙaramin shiri na abinci, zaku iya samun gyare-gyare don jefa wannan tare kafin aiki a cikin mako. (Ana iya siyan kayan lambu precut don adana lokaci. Kawai a guji ƙara kayan yaji da sukari da ake samu a cikin wasu daskararrun buhunan kayan lambu. Kara karantawa kan yadda ake shirya abinci da dafa abinci cikin sauƙi tare da daskararrun kayan lambu. abincin rana don ɗauka tare da ku.

An ɗora Kwalin Paleo Breakfast Buddha

Hidima: 4

Sinadaran

• 12 ozaji dankali mai zaki, yankakken
• 2 matsakaici barkono kararrawa, yanka
• 1 matsakaici zucchini, sliced ​​cikin tsabar kudi 1/4-inch
• 6 teaspoons man zaitun, raba
• 1 teaspoon ƙasa baki barkono
• 2 kofuna na ceri tumatir, halved
• 1/4 teaspoon gishiri kosher
• 1/2 kananan albasa ja, yankakken
• 8 ozaji portobello namomin kaza, yankakken finely
• 2 cloves tafarnuwa, minced
• 2 tablespoons yankakken sabo Rosemary ganye (ko 2 teaspoons dried Rosemary)
• 12 ounces durƙusad da ƙasa turkey
• 3/4 kofin gasasshen, pistachios salted, (irin su Pistachios mai ban mamaki), shelled da yankakken finely
• 1 teaspoon ja barkono flakes
• 1/2 teaspoon dried thyme
• 4 manyan qwai
• Kofuna 8 baby alayyafo
• Paleo-yarda miya mai zafi, na zaɓi

Hanyoyi

1. Preheat tanda don saita 425 ° FF. Haɗa dankali mai daɗi, barkono mai kararrawa da zucchini, tare da man zaitun cokali 3, barkono baƙi 1/2, da gishiri. Zuba kan takardar burodi kuma a shimfiɗa shi daidai. Gasa na minti 25.

2. Yayin yin burodi, haxa tumatir tare da man zaitun cokali 1 da gishirin gishiri. Ajiye.

3. A cikin babban skillet a kan matsakaici-ƙananan zafi, ƙara 1 teaspoon man zaitun da albasarta. Cook, yana motsawa na tsawon minti 2 zuwa 3 har sai sun fara launin ruwan kasa. Ƙara a cikin namomin kaza. Cook sauran kayan lambu na mintina 2. Da zarar namomin kaza sun fara laushi, ƙara tafarnuwa, Rosemary, da 1/2 teaspoon na sauran barkono barkono.

4. Ƙara turkey ƙasa a cikin skillet ɗaya, kuma dafa har sai launin ruwan kasa, yana motsawa a cikin cokali na ruwa idan sinadaran sun fara makalewa a gindin kwanon. Sanya cakuda turkey ƙasa a cikin kwano kuma a ajiye.

5. Kula da tanda, cire takardar burodi lokacin da dankali mai dadi da kayan lambu suka kusan dahuwa (kimanin minti 12) sannan a zuba tumatir a cikin kwanon rufi da motsawa. Saka a cikin tanda na tsawon minti 15 zuwa 17.

6. A cikin wannan skillet ɗin da kuka yi amfani da shi don cakuda turkey, gasa pistachios tare da jan barkono barkono da thyme akan zafi kadan na minti 3 zuwa 4. Cire goro da kayan yaji ka ajiye a gefe.

7. Ki zuba cokali guda na man zaitun da alayyahu a cikin kwanon frying sannan a dafa na tsawon mintuna 2. Cire daga zafin rana kuma raba alayyafo zuwa kasan faranti 4.

8. Cire gasasshen kayan lambu daga tanda. Raba a saman alayyafo a cikin kowane kwano. Yi haka tare da cakuda turkey ƙasa.

9. Dafa ƙwai don so kuma sanya a saman. (Idan ana shirya abinci gaba ɗaya, dafaffen dafaffen zai fi kyau.)

10. A ƙarshe, yayyafa tare da toasted pistachio blending da na zaɓi paleo zafi miya.

Ana iya adana kwano a cikin firiji har zuwa kwanaki 5 tare da murfin saman kulle.

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