Kundin Sheet: Jagoranku don Gamsar da Koren Rufe

Wadatacce

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Yana da abin da ke cikin abin da ke ƙidaya-amma idan ya zo ga sandwiches, waje ma yana da mahimmanci. Kuma wani lokacin duk kalori, carbs, da sukari sau da yawa a cikin burodi ba su da ƙima.

Wannan ba yana nufin salati ne kawai zaɓinku ba. Kuna iya ƙirƙirar sammai waɗanda ke ɗaukar nauyi da cikawa kuma ku sami maki kari na abinci mai gina jiki lokacin da kuke amfani da manyan ganyen chard ko Kale don kunsa sunadaran ku da kayan lambu. Ribar riba? Za ku sami ƙarin bitamin da antioxidants, ba shakka, amma kuma za ku ji kuzari-ba sluggish-bayan kun ci abinci.

Samar da waɗannan lafiyayyun abinci na hannu yana da sauƙi fiye da yadda yake. Ganyen letas mai taushi, mai sassauƙa, musamman daga man shanu da nau'in ganyen ja, suna da sauƙi a nade su azaman tortilla na gari. Ganyen ganye mai ƙarfi-gami da faffadan, lebur mai ɗamara wanda ke yin nade-nade tare da jan hankalin ido-yana da sauƙi bayan jika na 30 na biyu a cikin ruwan zãfi sannan cikin sauri a cikin ruwan kankara. (Yana taimakawa yin amfani da wuka mai kaifi mai aski don aske haƙarƙarin haƙarƙarin da ke gangarowa tsakiyar koren har zuwa siririnsa kamar sauran ganye kafin tafasa.)

Da zarar korenku ya shirya, ba ku buƙatar girke-girke don yin kunshin kayan lambu mai daɗi-firiji mai cike da kayan abinci yana ba da zaɓuɓɓuka da yawa don cin abinci mai gamsarwa. Kawai tuna cewa bambance -bambancen yana da mahimmanci: Haɗuwa da furotin mai ɗimbin yawa tare da tsintsiyar tsami da shimfida mai tsami yana taimakawa ƙirƙirar fakitin da ke da daɗi don cin abinci, da kayan ƙanshi kamar mustard, vinegar, ko miya mai zafi yana ƙara wani yanayin dandano mai kyau.

Wannan ginshiƙi-da-wasa jigo ne mai kyau farawa don ƙirƙirar gwanintar ku. Kawai ka zaɓi koren ka, sannan ka ƙara abu ɗaya daga kowane shafi. Kada ku ji tsoro don yin gwaji tare da ingantattun sinadaran da kuke so mafi kyau tsakanin burodi-suna kallo kuma suna ɗanɗana har ma sun fi sanye da kore. Ko gwada girke -girke a ƙasa da ginshiƙi.

Kunun Ganyen Gyada

Hidima: 1

Sinadaran:

1/2 kofin kabeji shredded (ko jakar coleslaw mai jaka)

2 tablespoons na gyada miya (ko satay miya)

1 babban kwala koren ganye

2 oganci (1/2 kofin) shredded ko yankakken nono kaza

1 teaspoon zafi miya

Kwatance:

1. A cikin karamin kwano mai hadawa, hada kabeji da miyar gyada, hadawa da kyau.

2. Gyara gindin ganyen ganye, kuma yi amfani da wuka mai kaifi mai kaifi wanda aka yi daidai da katakon ku don aske haƙarƙarin da ke gangarowa a tsakiyar tsakiyar ganyen har ya kai kauri ɗaya daidai da ganyen. Zuba cikin ruwan zãfi na daƙiƙa 30, sannan jiƙa a cikin ruwan kankara don sanyi. Bushe da shirya ganye don layin haƙarƙarin tsakiyar ya kasance a kwance.

3. Cokali kabeji-cakuda-miya cakuda a ƙasa kasa kashi ɗaya bisa uku na ganye, tabbatar da akwai iyakar 1-inch ko'ina. Shirya kaza akan cakuda karas sannan a saman tare da miya mai zafi. Ninka gefen ganye zuwa tsakiyar. Mirgine ganye daga gare ku kamar yadda za ku yi burrito, tabbatar da shigar da gefuna na gefe yayin da kuke mirgina. Kunsa cikin filastik kunsa da firiji har zuwa awanni 24.

Ruwa na Tofu na Rum

Hidima: 1

Sinadaran:

1 babban man zaitun ganye (ko ƙananan ganye biyu)

2 cokali na humus

1/2 kofin wake sprouts

2 ounces (kimanin 1/2 kofin) diced marinated tofu

1 teaspoon za'atar (ko sesame tsaba)

Kwatance:

Idan amfani da babban ganye ɗaya, shirya shi don haƙarƙarin ya kasance a kwance. (Idan ana amfani da ƙananan ganyayyaki biyu, yi amfani da ɗan humus don “manne” gefunan su tare. Yakamata ganye ya ruɓe da inci 2.) Yada hummus daidai gwargwado akan ƙasa kashi ɗaya bisa uku na ganye, ya bar iyakar inci 2 a kusa. Sama da sprouts da tofu, kuma yayyafa za'atar a saman. Ninka gefen ganye zuwa tsakiyar. Cire ganye daga gare ku kamar yadda za ku yi burrito, tabbatar da sanya gefen gefen yayin da kuke birgima. Ku nannade sosai a cikin filastik kunsa kuma a sanyaya a firiji har zuwa awanni 24.

Yogurt Salmon Kunsa

Hidima: 1

Sinadaran:

1/2 kofin shredded karas

2 ozaji (kusan 1/2 kofin) kifin gwangwani na gwangwani, wanda aka ƙone

1/4 kofin low-fat Greek yogurt

1/4 teaspoon kyafaffen Spanish paprika

Gishiri

Barkono

1 babban ganye chard na Switzerland

1/4 avocado, yankakken yankakken

Kwatance:

A cikin karamin kwano, hada karas, kifi, yogurt, da paprika, haɗuwa da kyau. Season dandana da gishiri da barkono. Shirya ganyen chard na Switzerland tare da haƙarƙarin da ke gudana a kwance. Cokali cakuda salmon a kan ƙasa ɗaya bisa uku na ganye, tabbatar da cewa akwai iyaka 1-inch ko'ina. Sama da avocado yanka. Ninka gefen ganye zuwa tsakiyar. Cire ganye daga gare ku kamar yadda za ku yi burrito, tabbatar da sanya gefen gefen yayin da kuke birgima. Kunsa cikin filastik kunsa da firiji har zuwa awanni 24.

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