10 Zvinonaka Zvokudya zvakasvibirira zveZuva reSt

Zvemukati

• Yakakosha Lime Yogurt Pie
• Kare Apple Pineapple Chia Seeds Juice
• Mint Chocolate Oatmeal
• Garlicky Kale Saladi
• Zucchini Makeke
• Mazai eGreen
• Green Detox Soup
• Quinoa-Yakaputirwa Yakakangwa Green Peppers
• Green Chile Chicken
• Ongororo ye

Kunyangwe iwe ukapfeka zvakasvibira kana kurova yako yemuno yekunwisa gomba nependi yeiri rakatsvuka doro, hapana chakafanana nekurira muSt. Gore rino, pemberera nekubika zvinodyiwa zvinodyiwa izvo zvese zviri SHAPE (uye leprechaun) -zvakatenderwa! Isu takakomberedza gumi rakajeka ndiro dzakasvibira, zvinwiwa, uye madhiri anoshandira yakawanda yeanonaka tunhu pasina kurongedza mune mamwe macalorie.

Yakakosha Lime Yogurt Pie

160 makorikori, 16 gramu shuga, 4 gramu mafuta, 26 gramu macarbohydrates, 5 gramu mapuroteni

Iwe hauzodi rombo rakanaka o 'yeIrish paunenge uchirova iyi yakaderera-cal kiyi lime pie. Nekuda kwechizi isina mafuta-isina uye yogati yakareruka, iyi dhizeti isina-kubikira haigone kuwandisa macalorie ako ezuva nezuva.

Zvisungo:

2 tbsp. mvura inotonhora

1 tbsp. yakachenaimuimu muto

1 1/2 tsp. isingafadzi gelatin

4 oz. mafuta-isina cream cheese, yakanyoroveswa

3 midziyo (6 oz. Imwe neimwe) Yoplait Chiedza Chikobvu & Creamy kiyi lime lime yogati

1/2 c. chando (chakanyungudutswa) chakaderedzwa-mafuta chakarova kurova

2 tsp. grated lime peel

1 yakaderedzwa-mafuta graham cracker crumb crust (6 oz.)

Mafambiro:

Mune 1-quart saucepan, sanganisa mvura uye lime juice. Fukidza gelatin pane yakasanganiswa muto weimuimu; ngatimirei 1 miniti. Pisa pamoto wakadzika, uchikurudzira nguva dzose, kusvikira gelatin yapera. Kutonhorera zvishoma, anenge maminitsi maviri. Muchidimbu chepakati, rova ​​kirimu chizi nemagetsi musanganisi pane yepakati kumhanya kusvika pakatsetseka. Wedzera yogurt uye lime juice musanganiswa; rova pazasi kumhanya kusvika zvakanaka. Peta mu whipped topping uye lime peel. Dururira muchikanda. Refrigerate kusvika yakatarwa, anenge maawa maviri.

Inoita 8 servings.

Recipe yakapihwa naBetty Crocker

Kare Apple Pineapple Chia Seeds Juice

Jamba Muto

190 makorikori, 32 gramu shuga, 2 gramu mafuta, 43 gramu macarbohydrates, 3 gramu mapuroteni (pa12-oz chinwiwa)

Iyi isarudzo yakangwara nekuti musanganiswa uyu unokupa mavhitamini, fiber, uye mapuroteni echirimwa. Kale, chikafu chepamusoro, chine mavhitaminzi A uye C, nepo mhodzi dzechia dzichipa 3g yefiber uye mafuta ane hutano. Shuga inouya kubva muchero mutsva uye inopa simba nekukurumidza uye zvinovaka muviri, nepo 3g protein uye 4g fiber ichikubatsira iwe kugara wakazara kwemaawa mashoma. Gluten-isina uye mukaka-isina kubhutsu, iwe unozoshamiswa nehuwandu hune hutano hutano huri pamunwe wako!

Monster Veggie Burger

160 makorikori, 16 gramu shuga, 4 gramu mafuta, 26 gramu macarbohydrates, 5 gramu mapuroteni

Veggie burger vanowanzo tora yakaipa rap, asi iyi yakanaka kosi inoshandura pfungwa dzako. Yakagadzirwa neizi nhanga, miriwo, uye ingori chiyero chakaringana chemwaka, aya mapati anotakurwa nezvose zvinonaka uye zvakanaka-zvako-iwe zvinonaka.

Zvisungo:

1 15-oz. inogona Progresso chick pizi (garbanzo bhinzi), yakadururwa, yakashambidzwa

1 zai

1 clove garlic, yakagadzirwa zvakanaka

1 tsp. kusvuta paprika

1/2 tsp. pasi coriander

1/2 tsp. kumini pasi

1/2 tsp. yakawanda (kosher kana yegungwa) munyu

1 c. akachekwa sipinashi nyowani

1/2 c. shredded karoti

2 tbsp. cilantro itsva yakagurwa

3/4 c. Progresso panko chingwa mafufu

2 tbsp. canola mafuta

Matopu, sezvaunoda (avocado halves, macilantro mashizha, magaka, zvidimbu zvemadomasi, anotapira mhiripiri, mashizha eletisi)

Sauces, sezvaidiwa (zvinonhuwira masayadhi, Sriracha, ketchup, citrus vinaigrette)

Mafambiro:

Muchikafu chekugadzira ndiro, isa chick peas, zai, garlic, kusvuta paprika, coriander, kumini, uye munyu. Kuvhara; gadzira ne-on-and-off pulses anenge 45 seconds kana kusvika apotsa atsetseka. Ita pamwe chete musanganiswa webhinzi, sipinashi, karoti, uye cilantro kusvika zvanyatsobatanidzwa. Wedzera zvimedu zvechingwa. Gadzirai musanganiswa mu 4 patties, inenge 3 1/2 mukati. Dhayamita uye 1/2 mukati. Gobvu. Muna 10-mukati. nonstick skillet, kupisa 2 tbsp. canola mafuta pamusoro pepakati kupisa kusvika kupisa. Bika patties mumafuta 8 kusvika kumaminitsi e10, uchitendeuka kamwe chete, kusvikira wakasviba uye wakasviba. Shandira veggie burger akarongedzwa nezvakakwirisa uye akadururwa nemuto.

Inoita mana servings.

Recipe yakapihwa naBetty Crocker

Mint Chocolate Oatmeal

303 makorikori, 4.5 gramu shuga, 5 magiramu emafuta, 33.6 gramu macarbohydrates, 26.7 magiramu mapuroteni

Aya oat minty-mavara-oats anoita fesheni yeSt.Iyo mint uye chokoreti flavour inofambidzana kuti ikwidze oats ine kanenge dessert-sekunhuwirira, nepo mhodzi dzechia dzichiwedzera kukosha kwehutano muchimiro cheomega-3s uye fiber.

Zvisungo:

1/2 c. oats yakasanganiswa ne 1 1/2 c. mvura

1 tbsp. chia mbeu

1 scoop SunWarrior Protein Powder

2-3 tsp. mint extract

1 tsp. cocoo powder

Chikafu cheGreen chikafu

Mafambiro:

Microwave 1/2 c. oats ine 1 1/2 c. mvura (mvura kana mukaka). Mushure mekubikwa kweoats wedzera mbeu dzechia, protein powder, mint extract, cocoa poda, uye chikafu chekudya. Sanganisa zvose pamwe chete. Iwe unogona kugadzira oats husiku hwapfuura uye refrigerate husiku hwese kutonhora oats kana kubika mangwanani uye kunakidzwa nekupisa. Kune chokoreti ichando, sanganisa 1 scoop SunWarrior Vanilla Protein Powder, 2 tbsp. cocoa poda, stevia nemvura.

Inoita 1 kushumira.

Recipe yakapihwa neHealthy Diva Eats

Garlicky Kale Saladi

114 macalorie, 3 magiramu emafuta, 7 magiramu makabhohaidhiretsi, 4 gramu mapuroteni

Iwe haugone kuwana wakasvibira kupfuura ndiro yekare! Kutenda kune yakasanganiswa musanganiswa wejimu remonimu, apple cider vhiniga, uye minced gariki, iyi resipi inobereka saradhi inoputika nekunaka. Imwe neimwe inoshumira yakaderera mumakori uye mafuta asi yakakwira mu fiber uye antioxidants, saka chera mukati!

Zvisungo:

1/2 bunch mbishi kare, yakashambidzwa, de-stemmed, uye yakaoma

1 tbsp. tahini

1 tbsp. aple cider vhiniga (kana mvura)

1 tbsp. muto weremoni

1 tbsp. Bragg's liquid aminos (tamari kana soy muto yaizoshanda zvakare)

2 tbsp. mbiriso inovaka muviri

1 tsp. garlic yakagurwa (1-2 clove yegariki)

Sesame mbeu yekuravira seyakagadzirwa (sarudzo)

Mafambiro:

Dzvanya kana kucheka mushwa kuita zvidimbu zvinoruma woisa mundiro hombe. Puree zvese zvinoshandiswa kunze kwekare uye mbeu yesame mu blender kana processor yekudya kuti ubatanidze kupfeka. Dururira kupfeka pamusoro pekare uye kukwiza mukare nemaoko ako kusvika zvidimbu zvese zvekare zvaputirwa. Rega saladhi igare mufiriji kweawa imwe kana kupfuura kuti uende. Iwe unogona kusvetuka danho iri kana iwe uchida kudya ipapo, asi kubvumira imwe nguva yekufamba kunozoda iyo kare zvishoma uye kuita kuti ive inonakidza zvishoma, kunyanya kune avo vasina chokwadi chekudya mbishi kare. Fwanya pane imwe mbeu yesame usati washumira kana zvichidikanwa.

Inoita mana servings.

Recipe inopihwa neEating Bird Food

Zucchini Makeke

63 makorikori, 1.1 gramu shuga, 2.1 magiramu emafuta, 7.6 magiramu emacarbohydrates, 3.6 magiramu mapuroteni

Nepo aya makeke anotsemuka aine yero yakawanda pane girini, ivo vachiri vakaringana Zuva reSt.Paddy kurapa mhuri yako neshamwari. Chimedu chega chega chinogutsa zvachose uye chakazara nevhitamini-rich zucchini, asi inoshamisa yakaderera mumakori, carbs, uye mafuta.

Zvisungo:

1 yakakura zucchini, grated

1 zai guru

1 c. panko chingwa chimedu

Munyu uye mhiripiri kuravira

1 tbsp. Adobo zvinonhuwira

1/2 c. Parmesan cheese, yakagadzirwa

Mafambiro:

Bvisa yakawandisa mvura kubva patsva grated zucchini nekuiisa pakati pepepa matauro uye kusvina. Muhomwe huru, sanganisira zvose zvinoshandiswa. Sakanidza zvakakwana. Pisa pani hombe papakati, womwaya naPam. Gadzira spoonfuls yeiyo zucchini batter mu2-in. (dhayamita) patties, uye udonhedze pane iyo sizzling pani. Pheka divi rega rega kweinenge miniti nehafu, kana kusvika kunze irori shava. Pedzisa makeke muchoto. Zvinamire pani yekubikira uye uzviise kwemaminetsi 1-2. Shandira unopisa, wega kana nemapfekero ekupfeka.

Anogadzira anenge 12 makeke.

Recipe yakapihwa neKuisa Kunze Kukomberedza Iyo Kicheni

Mazai eGreen

143 makorikori, 1.2 gramu shuga, 9.1 magiramu emafuta, 3.8 gramu macarbohydrates, 12 gramu mapuroteni

Kutora kwakangwara kuna Dr. Seuss ' Green Mazai uye Ham, iyi nyore-kuita-recipe haina kana kuda yekunyepedzera chikafu chevara! Panzvimbo iyoyo, sunga masimba ane hutano weveggie senge nyowani kare kana sipinashi kuti tinge mazai akapwanyika ane green hue.

Zvisungo:

6 mazai (akafudzwa uye / kana ehupenyu mazai akakurudzirwa)

1 tbsp. mukaka (mukaka wese wakakurudzirwa)

2 tbsp. hanyanisi, zvakatemwa

1 c. nyowani kare kana sipinachi mashizha, akagezwa nemashanga makuru akabviswa

Munyu uye mhiripiri kuravira

Butter yekukacha (organic uye/kana bhotela rinodyiswa uswa rinokurudzirwa)

Mafambiro:

Sungai zvishanu zvishanu zvekutanga mu blender (kusanganisira munyu uye mhiripiri) uye sanganisa kusvikira magedhi akacheneswa kuita zvidimbu zvidiki. Pisa bhata guru mupani yekubira pamusoro pekupisa kwepakati-pasi. Kana bota ranyunguduka dira musanganiswa wezai mupani inodziya. Rega igare kwemaminetsi mashoma usati watanga kumhanyisa uye kukwenya ne spatula. Pheka kusvikira mazai apera nzira yose.

Inoita 3 servings.

Recipe yakapihwa nemazuva zana echikafu chaicho

Green Detox Soup

255 macalorie, 6.5 gramu shuga, 15.3 gramu mafuta, 26.6 gramu makabhohaidhiretsi, 10 gramu protein

Musanganiswa wakasarudzika wemiriwo ine hutano, uyu muto wakasvibirira wakanaka kushandira paSt. Avocado, broccoli, uye arugula haingokweretesi chete sopu mumvuri wayo wakapfuma esimaradhi, asi ive nechokwadi chekuti sip yega yega inozadza nekudya kwakanaka zvakare.

Zvisungo:

1/2 Haas avocado

8-10 akasimba-akakura masosi e broccoli (madzinde akachengetwa angangoita 1 mukati. Akareba)

1/3 hanyanisi yesarudzo

2 mawoko arugula

1 tbsp. mafuta omuorivhi

Munyu (anenge 1 tsp.) kana kuravira

1 tbsp. apple cider vhiniga

Tsvuku tsvuku tsvuku (inenge 1/4 tsp.) Kana kuti kuravira

Kunwisa huchi kana agave

Muto kubva hafu hafu ndimu

1 mukati minced ginger root

1 c. mvura

Mafambiro:

Nyoresa broccoli zvishoma. Bvisa kubva pakupisa kana wakasvibira. Saute hanyanisi mumafuta emuorivhi kusvikira zvinyoro nyoro. Isa broccoli yakabikwa uye hanyanisi uye zvimwe zvese zvinoshandiswa mu blender, chikafu processor, kana kushandisa ruoko immersion blender. Wedzera 1/2 c. mvura uye kusanganisa. Ramba uchiwedzera imwe mvura kusvikira iwe wasvika pakuda kuenderana. Wedzera chero munyu kuti toravira. Nakidzwa nekupisa kana kutonhora!

Inoita maviri servings.

Recipe yakapihwa na Honest Fare

Quinoa-Yakaputirwa Yakakangwa Green Peppers

436 makorikori, 15 gramu mafuta, 57 gramu macarbohydrates, 27 gramu mapuroteni, 16 gramu fiber

Kwekudya kwemasikati kana kwekudya kwemanheru, usatarise kumberi pane aya mhiripiri yakasvibira yakakangwa. Yakafukidzwa nequinoa uye zvimwe zvigadzirwa zvine utano (sekudamame, tomate, uye howa), idzi pepper ine nyoro inopa kudya kwezvinomera kune chokwadi chekufadza vaenzi.

Zvisungo:

1/2 tbsp. mafuta omuorivhi

1 c. chando edamame, nyungudika

5 howa machena, akachekwa

1 roma madomasi, akachekwa

1 c. sipinashi nyowani

2 organic green bhero mhiripiri

1 tbsp. teriyaki kurunga-fry muto

1/2 c. isina kubikwa quinoa, yakashambidzwa uye yakabikwa

1/3 c. mvura

Mafambiro:

Pisa mafuta mu skillet pamusoro pepakati-yakanyanya kupisa. Wedzera edamame, howa, uye domatisi, ichikurudzira kusvika yaibva, zvingangoita 5-7 maminitsi. Wedzera sipinashi uye gadzira kusvikira sipinashi yapera. Wedzera mumushonga-fry muto uye gadzira kusvikira waputirwa. Bvisa kubva pamoto uye nzvimbo mundiro yepakati nepakati neiyo yakabikwa quinoa. Kanda kusanganisa. Gadza padivi kurega kuzadza kuchitonhorera kusvika kungodziya. Zvichakadaro, preheat oven kusvika kuma 350 degrees. Cheka misoro kubva pepiritsi, wobva waisa mukati uye woisa mbeu. Nyora pepper imwe neimwe nekuzadza, kuiisa pasi kusvikira pepper imwe neimwe izere kumusoro. Isa mhiripiri mundiro yekubikira uye shandura kumusoro. Wedzera mvura kusvika pasi pendiro. Fukidza zvese nealuminium pepi uye ubike kwemaminitsi makumi matatu. Bvisa foil, wozobika kwemamwe maminetsi 20-25 kusvikira mhiripiri yapfava uye ine muto. Bvisa mhiripiri kubva kubheka dhishi uye shumira.

Inoita maviri servings.

Recipe yakapihwa neKudya Bender

Green Chile Chicken

456 macalorie, 4.9 gramu shuga, 17.5 gramu mafuta, 18.4 gramu makabhohaidhiretsi, 54.6 gramu protein

Iyi soup inonaka inoda kuwanda kwemidziyo, asi mhedzisiro yacho yakakodzera kuitenderedza! Iko kusanganiswa kwezvinonhuwira uye veggies, kunyanya kukanda kubva kujalapeno uye green chiles, kunoita kuti iyi concoction imwe inonaka dhishi.

Zvisungo:

1 tbsp. mafuta ekubikisa

1 wepakati anyanisi, akachekwa

1 pepper tsvuku, yakatemwa uye yakagurwa

1 karoti, yakatemwa zvakagurwa

1 jalapeno chile, yakasimwa, yakatemwa, uye yakasungwa

1 4-oz. inogona kuchekwa green chiles, yakanyungudutswa

4 garlic clove, minced

1/2 tsp. kumini

Munyu uye chitsva pasi pevhu mhiripiri

2 tbsp. hupfu hwechinangwa chose

2 1/4 c. muto wehuku

1 1/2 lbs. isina kana mazamu ehuku asina ganda, akacheka kuita 1-mukati. zvidimbu

1 c. chibage chechibage (chando chakanaka)

2 tbsp. yakachenaimuimu muto

2 tbsp. cilantro itsva yakagurwa

Mafambiro:

Pisa mafuta muhovheni yeDutch pamusoro pekupisa kwepakati. Wedzerai onion, bell pepper, karoti, uye jalapeno. Bika anenge maminitsi mana, kusvikira miriwo yakanyorova. Mutsa mune green chiles, gariki, kumini, 1/2 tsp. munyu, uye 1/4 tsp. mhiripiri, uye bika 1 miniti, kusvikira zvinonhuhwirira. Ita muupfu kusvikira waiswa. Isai muto nehuku, muuye nemoto, uye gadzirai kwemaminitsi mashanu. Kana ukashandisa chibage chitsva, wedzera uye ubike kwemaminitsi mashanu-10. Kana chando, bika huku 5-10 maminetsi, kusvika pasisina pink, wobva wawedzera chibage uye bika 1-2 maminetsi zvimwe. Wedzera lime juice uye cilantro uye wedzera munyu uye pepper kuti toravira. Shandira pamwe nezviyo zvetirilla, chakachinjikwa pamusoro pechoto moto.

Inoita mana servings.

Recipe yakapihwa naCara Eisenpress yeBig Girls, Diki Kitchen

Ongororo ye