Girke -girke na Salatin da ke gamsar da ku

Wadatacce

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Tabbas, salads hanya ce mai sauƙi don tsayawa kan abinci mai ƙoshin lafiya, amma abu na ƙarshe da kuke so ku kasance bayan abincin rana shine yunwa.

Ba lallai ne ku kasance ba - kawai ku haɓaka ƙimar cikakken zama ta hanyar cika kwanon salatin ku da fiber da furotin. Abincin da ke ɗauke da fiber yana sa ku ji daɗi fiye da waɗanda ba tare da shi ba, kuma su ma sun daɗe kuma suna taimakawa hana yunwa daga baya. Ƙananan sarrafa abinci, mafi girman abin da ke cikin fiber, don haka mafi kyawun fa'idar ku shine 'ya'yan itatuwa, kayan lambu, da hatsi. Hakanan furotin yana ba ku gamsuwa fiye da carbs da aka sarrafa, kuma yana ba da fa'ida idan kun yi aiki: Yana ba da amino acid da ake buƙata don ginawa da gyara tsokoki. Manne da yankakken nama don rage kitse mai yawa. Idan kun kasance masu cin ganyayyaki, ku gyara tare da legumes, kwayoyi, soya, da tofu.

Yi hankali? Yanzu sanya shi mai ban sha'awa. Kyakkyawan girke -girke salatin ba dole bane ya ɗanɗana daɗi - ɗauka daga Jackie Keller. Ta haɗu da horar da ita a sanannen Le Cordon Bleu a Faransa tare da ƙwarewar lafiyarta a matsayin Daraktan Kafa na NutriFit kuma marubucin Dafa abinci, Abinci & Rayuwa Mai Kyau. Anan, tana kawo muku menu na Litinin zuwa Jumma'a na gamsarwa - amma har yanzu fata - salatin da girke -girke.

Mafi kyawun sutura don Salatin lafiya

Tufafin Orange | Tufafin Avocado | 7 Slimmed-Down Salad Dressings

LITININ: KASHA SALAD TARE DA MAGUNGUNA DA KWANCIYA

Hidima: 3 (girman bautar: 3/4 kofin)

Abin da kuke buƙata

1 tsp. balsamic vinegar

1 tsp. man canola

1/4 kofin ruwan lemun tsami

1/2 lb. sabbin namomin kaza

1 1/2 kofuna waɗanda daskararre Peas, narke

1 kofin kasha

1/2 tsp. gishiri tafarnuwa

1 karamin shallot, yankakken finely

Yadda ake yin shi

1. Ki daskare peas din ki ajiye a gefe. Yanke sabbin namomin kaza kuma sanya su cikin ƙaramin kwano tare da ruwan lemun tsami (ruwan zai hana su canza launi). Zuba naman kaza da kyau kuma a ajiye su a gefe.

2. Ƙara kasha zuwa kofuna 2 na ruwan zãfi kuma dafa shi, yana motsawa akai -akai, har sai ya yi taushi, kusan mintuna 5. Zuba kasha, kurkura da kyau, kuma sake magudanar da shi. Canja kasha zuwa babban kwano.

3. Don shirya sutura, magudana namomin kaza, ajiye ruwan lemun tsami. A cikin wannan ruwa ƙara vinegar, shallots, gishiri, da wasu barkono. Sanya sinadaran tare. Whisking ƙarfi, zuba a cikin mai a cikin wani bakin ciki, kwari rafi. Ci gaba da hurawa har sai an haɗa miya sosai. Ajiye miya a gefe.

4. Ƙara kasha, sabbin namomin kaza, da sutura zuwa wake. Hada sinadaran da kyau kuma ku bauta nan da nan.

Menene a ciki

Calories: 310; Fat: 6g; Carbohydrates: 56g; Fiber: 7 g; Protein: 12 g

Me ya sa yake da fa'ida

Wannan zaɓin mai cin ganyayyaki yana da saurin sakin makamashi godiya ga kasha. Wannan yana taimakawa daidaita yanayin ku kuma yana ba ku ƙarfi fiye da tsararren hatsi (kamar taliya na yau da kullun). Tip: Don ci gaba da gamsuwa, ƙara furotin a cikin wannan da sauran girke-girke na salatin ta hanyar ƙara yankakken kwai.

Mafi kyawun sutura don Salatin lafiya

Tufafin Orange | Tufafin Avocado | 7 Slimmed-Down Salas Riguna

TALATA: STEAK N 'BLUE

Hidima: 4 (girman hidimar: 3 oz. Nama/0.5 oz. Cuku/1 oz. Dressing)

Abin da kuke buƙata

12 oz. sirloin steak, ba a dafa ba

2 oz ku. blue cuku, crumbled

1 tsunkule baki barkono

2 tumatir, a yanka zuwa 1/4 "yanka

1 kofin karas, a yanka cikin 1/4 "diagonal yanka

1 kokwamba, yankakken

4oz. suturar ranch kyauta

8 kofuna na letas romaine, shredded

Yadda ake yin shi

1. Season nama tare da baki barkono. Gasa gasa kuma idan ya yi zafi, gasa nama har sai matsakaici ya yi kyau, kusan mintuna 4 a kowane gefe. Ajiye don yin sanyi kafin a yanka a cikin bakin ciki.

2. A wanke latas da juya bushe. Yi wanka da shirya wasu kayan lambu na salatin. Zuba miya a cikin kofuna don yin hidima a gefe.

3. Raba letas cikin kashi 4 daidai, farantin kowane sashi kuma yi ado da 1/4 na kowane sashi. Top tare da tsummoki na steak, sannan cuku mai shuɗi ya lalace.

Menene a ciki

Calories: 320; Fat: 18g; Carbohydrates: 16g; Fiber: 4 g; Protein: 23g

Me ya sa yake da fa'ida

Steak mai wadataccen ƙarfe da sabbin ganye sune cikakkiyar haɗuwa don gyara tsokoki bayan motsa jiki ba tare da busa abincin ku ba.

Mafi kyawun sutura don Salatin lafiya

Tufafin Orange | Tufafin Avocado | 7 Slimmed-Down Salad Dressings

LARABA: Waken Baƙi, SARAKA DA BARLEY SALAD

Hidima: 4 (girman bautar: kofuna 2)

Abin da kuke buƙata

3 tsp. balsamic vinegar

2 kofuna waɗanda baƙar fata wake, dafa shi

1 tsp. man zaitun

2 tsp. Parmesan cuku ba mai kitse, grated

2 tsp. mai kyauta, rage kayan miya na sodium

2 tsp. sabo Basil, minced

2 kofuna na masara daskararre, narke

1 kofin daskararre Peas, narke

3/4 kofin matsakaici pearled sha'ir

2 3/4 kofuna na ruwa

Yadda ake yin shi

1. A cikin tukunyar 2-quart akan zafi mai zafi, kawo ruwa da sha'ir a tafasa. Rage zafi zuwa matsakaici-low; rufe wani sashi kuma dafa na tsawon mintuna 30 zuwa 35, ko kuma sai taushi. Cire duk wani ruwa da ya rage. Canja wurin sha'ir zuwa babban kwano.

2. Ƙara wake, masara, da wake.

3. A cikin karamin kwano, hada vinegar, Basil, broth, da mai. Zuba kan salatin; jefa don haɗuwa da kyau. Yayyafa da cakulan Parmesan. Ku bauta wa dumi ko sanyi.

Menene a ciki

Calories: 380; Fat: 6g; Carbohydrates: 69g; Fiber: 16g; Protein: 17 g

Me ya sa yake da fa'ida

Legumes da aka haɗa tare da hatsi gabaɗaya suna ba da abinci mai kyau tare da ɗimbin furotin a cikin wannan girke -girke na salatin lafiya - kuma fiber ɗin su zai taimaka wajen daidaita matakan sukari na jini don kada ku sake jin yunwa cikin sauri. Don yin wannan da sauran girke -girke salatin lafiya vegan, bar cuku. Yi shi kyauta-kyauta ta hanyar canza sha'ir don quinoa.

Mafi kyawun sutura don Salatin lafiya

Tufafin Orange | Tufafin Avocado | 7 Slimmed-Down Salad Dressings

ALHAMIS: MEDITERRANEAN CHICKEN SALAD

Hidima: 2 (girman bautar: 1 kofin)

Abin da kuke buƙata

2 kofuna na letas romaine

1/2 lb. nono kaza, fata

1 tsp. man safflower

12 ceri tumatir, rabi

1 kokwamba, peeled, iri da yankakken

4 Zaitun Kalamata

2 tsp. lemun tsami ruwan 'ya'yan itace

2 tsp. karin budurwa man zaitun

1 oz. feta cuku, ya rushe

1 tsp. Italiyanci faski, finely yankakken

1 tsp. gishiri gishiri

Yadda ake yin shi

1. Season nono kaza tare da kayan yaji. Gasa a 375ºF na mintina 15, ko har sai an dafa ta. Cool kuma a yanka a cikin cubes.

2. Hada kaza, cucumbers, zaitun, ruwan lemo da man zaitun; gauraya da kyau.

3. Top tare da feta cuku da faski. Yi ado da tumatir ceri.

Menene a ciki

Kalori: 280; Fat: 12g; Carbohydrates: 11g; Fiber: 4 g; Sunadaran: 31g

Me ya sa yake da fa'ida

Godiya ga kitse - nau'in lafiya na zuciya daga zaitun da man zaitun - wannan salatin zai taimaka wajen kawar da yunwa. Feta da kaza suna aiki azaman tushen furotin mai karimci, yayin da kokwamba, tumatir, da ganye suna ba da fiber, duk suna cika ku.

Mafi kyawun sutura don Salatin lafiya

Tufafin Orange | Tufafin Avocado | 7 Slimmed-Down Salad Dressings

JUMMA'A: RUWAN RUWA DA TURKIYA SALAD

Hidima: 4 (girman hidimar: 5 oz.)

Abin da kuke buƙata

1 lb. nono turkey, gasashe

2 kofuna na ruwa mai cike da ruwa, cike da walƙiya, kurkura da tsatsa

1 pear, peeled da finely yankakken

3 tsp. lemun tsami ruwan 'ya'yan itace

3 tsp. ruwan 'ya'yan apple

1 oz. blue cuku, crumbled

1 shugaban ganyen letas, kamar romaine

2 pears, peeled, cored da thinly sliced

1 tsp. kirim mai tsami kyauta

2 tsp. NutriFit Faransa Riviera Salt Free Spice Mix

Yadda ake yin shi

1. Don kayan miya, sanya pear ɗin da aka yanka a cikin kwanon aikin injin sarrafa abinci, da bugun jini har sai an niƙa shi da apple & 2 tbsp. ruwan lemun tsami, sukari (1 tsp., Idan ana so), faski da kirim mai tsami. Ajiye.

2. A wanke da bushe latas, raba cikin ganye. Rabuwa, kara da cibiya amma kar a kwasfa sauran pears ɗin. Yanke yanki na tsawon lokaci, sanya a cikin babban kwano mai matsakaici kuma jefa tare da ragowar ruwan lemun tsami.

3. Sanya faranti tare da ganyen letas kuma shirya nau'ikan pear akan ganye. Jefa turkey (Lura: Yakamata a gasa Turkiyya tare da cakuda Riviera na Faransa kafin yanke cikin cubes 1 "da rigar ruwa tare da sutura da sanyawa a saman. Ƙara cakulan cuku ya lalace kuma yi ado tare da ƙarin sutura.

Menene a ciki

Calories: 220; Fat: 3g; Carbohydrates: 18g; Fiber: 3 g; Sunadaran: 31g

Me ya sa yake da fa'ida

Wannan shine ɗayan waɗannan girke-girke na salatin da ke dacewa bayan motsa jiki mai ƙarfi lokacin da kuke buƙatar abinci mai cike da danshi. Pears suna ba da fiber, danshi, da ɗanɗano, yayin da watercress ke ba jikin ku bitamin C (da ake buƙata don gyaran tsoka) da furotin (don ginin tsoka).

Mafi kyawun sutura don Salatin lafiya

Tufafin Orange | Tufafin Avocado | 7 Slimmed-Down Salad Dressings

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