12 Inofadza Nzira dzeKushandisa Veji Yakaomeswa yeKudya Kugadzirira

Zvemukati

• Ita roast veggie tray
• Gadzira muto wekicheni-unonyura
• Kanda ma veggies mu quiche
• Edza veggie yakabikwa mupunga
• Simbisa kumusoro quesadillas nembatatisi
• Gadzira veggie smoothie mapakeji
• Saute batch yemaglicky midhi
• Gadzira taco yekuzadza (izvo zvakanaka kune zvinopfuura tacos chete)
• Gadzira broccoli pesto yepasta
• Wedzera sipinashi yechando kune lasagna
• Ita sarudzo-yako-yako-yega-veggie curry
• Mazwi maviri: Grilled chizi

Semubereki mutsva unoda chikafu chakawanda chine hutano kuti urambe uchienda, asi hauna nguva yakawanda yekushandisa kuzviita. Pinda miriwo yechando.

Miriwo yakaomeswa inogara iri zano rakanaka - asi iwo anoponesa chaiye kana iwe uine mwana mutsva.

Iwe une chirongwa chekudya chemucheche chakavharwa (kwete zvakawanda zvakasiyana ipapo!) Asi ko iwe? Kunyangwe iwe waimbove akaronga zvekudya zvine hungwaru uye wepamberi, kugara pasi kuti utore chikafu chinodikanwa chevhiki - uye kuwana maawa mashoma emahara ekutenga nekubika - zvinogona kuoma semubereki mutsva. Senge, zvinoshamisa zvakaoma.

Asi miriwo yechando inogona kubatsira. Unogona kuisa muhomwe hombe uye wozvimisikidza kunze kwekushushikana kuti vari kuzoenda zvakashata usati waishandisa. Uye sezvo ivo vakatogadzirira zvizere, haufanire kutambisa maminetsi akakosha uchigeza, peeling, kana kucheka.

Zvino kana iwe ukazviwana uine bhuroka yenguva yemahara (mwana ari kutora hope dzinotyisa uye watogeza kare uye harisi zuva rekuwachisa!), mavegi akamirira kuti iwe urove pasi uchimhanya.

Kunze kwekunge, iwe unoitei?

Inoshanduka, miriwo yechando yakanaka kune nzira kupfuura kukanda mune imwe nguva inomhanyisa-fry. Hedzino gumi nembiri, dzinonaka nzira dzekudzipinza mukugadzira-kumberi kwekudya izvo zvinokuchengetedza iwe kuti urere kwemazuva.

Ita roast veggie tray

Kushamisika: Unogona kugocha miriwo yechando - uye havatombodi kunyungudutswa kutanga.

Paradzira miriwo zvakaenzana pabheka, bota nemafuta emuorivhi uye zvaunofarira mwaka, uye uzvibike muhovheni inopisa kusvika zvinyoro uye caramelized.

"Kupisa kwakanyanya, kwakafanana ne225 ° F (220 ° C), kunobatsira kudzikamisa chero condens pavanenge vachibika," anodaro Amanda Frederickson, munyori weRinyore Rakanaka Chikafu uye amai vevaviri.

Shandisa chigadzirwa chakapedzwa mumidziyo yezviyo kana maomelet, kukandwa mumastasita madhishi, kana senzira iri nyore yehuku kana hove.

Gadzira muto wekicheni-unonyura

Chaizvoizvo chero musanganiswa wevhegi uye mapuroteni anova anonaka uye anogutsa paanomedzeredzwa mune muto unonaka.

Edza:

• shredded rotisserie huku, mazaya echando uye pizi, uye yakaputswa spaghetti mumuto muto
• diced chando butternut squash, chickpeas, uye brown mupunga mune veggie muto
• preade mini meatballs uye sipinashi yechando mumombe muto

Kanda ma veggies mu quiche

Quiches vabereki vatsva 'BFFs: Izvo zviri nyore kugadzira (ingosanganisa, durura, uye kubheka), izere nemapuroteni, uye inogara kwemazuva mufiriji.

Zvakanakisisa pane zvese, zvinonaka nezve chero chero veggie, anodaro Frances Largeman-Roth, RDN, munyori we "Smoothies nemaJuice: Kudzivirira Kuporesa Kicheni" uye amai vevatatu.

Edza kupeta mune yakanyungudutswa echando artichoke moyo kana pizi.

Edza veggie yakabikwa mupunga

Iyo sadza jena rakasara kubva kuChinese kutora kwawanga uchirarama? Unogona kuishandura ikaita dhishi main dhishi.

Sungai kapu yemasanganiswa echando akasanganiswa nemafuta esesame uye kuputika kwemuto we soy uye wobva wawedzera mazai mashoma akarohwa, wobva wapeta mupunga. Ngazvibike nepakati-pakakwirira mudenga rakatetepa kuti pasi pemupunga uwane browned, wozomutsa nekudzokorora kashoma kusvikira musanganiswa wese wapisa uye wawana mabhureki akawanda.

Simbisa kumusoro quesadillas nembatatisi

Kubheka mbatatari izere kunotora awa, asi iwe unogona kusekesa chando, cubed mbatatisi mune imwe maminetsi.

Pheka package neTex Mex-yakafemerwa zveshuwa kunge kumini uye poda yechili, wobva wawedzera kune quesadillas muvhiki rese, Largeman-Roth anokurudzira.

Gadzira veggie smoothie mapakeji

Iwe unogona kunge watoshandisa muchero wechando kune ako smoothies, saka wadii kukanda hushoma veg imomo?

"Kuwedzera sipinashi yechando kana cauliflower inzira yakanaka yekuwedzera toni yezvibereko kune smoothies," anodaro Frederickson. (Uye sezvo kunaka kwacho kuri kwese kwazvakarerekera, haungavavira.)

Gadzira wega smoothie mapakeji nekuzadza epurasitiki zip baggies imwe ne:

• 1 diced bhanana
• 1/2 mukombe yakakanyiwa michero yechando (semabriji kana mango)
• 1/2 mukombe yakatemwa veggies echando
• chipunu chakawanda chenutira

Paunenge wagadzirira kunwa, ingo donhedza izvo zvinoshandiswa mu blender nemukaka wako wesarudzo.

Saute batch yemaglicky midhi

Sipinachi, kare, kana makoradhi ese anoshanda pano. Wedzera glug ine rupo yemafuta emuorivhi uye yakawanda yegariki yakatemwa, pamwe nepini yepepuru tsvuku kana iwe uchida kumwe kupisa.

Shandisa aya magidhi sechidimbu chedivi chero chinhu, uzviise mumamelets, kana kuzviisa pambatatayi yakabikwa uye kumusoro neshizi ine shredded.

Gadzira taco yekuzadza (izvo zvakanaka kune zvinopfuura tacos chete)

Iwo echando maodzanyemba akadziva kumadokero veggie anosanganiswa nechibage uye bhero mhiripiri? Iwo anotyisa akakwenenzverwa kumusoro nemumagaba matema bhinzi, gariki, uye kumwe kumini kana kuputa paprika.

Gadzira batch hombe yekuisa mukati mematillaira, uchimhanyisa mumazai akapwanyika, kana kusasa pamusoro pemachira etillaira yeanaki-ish nachos.

Gadzira broccoli pesto yepasta

Kungoti nekuti hauna basil nyowani paruoko hazvireve kuti haugone kuve ne pesto.

Kanda kapu yemafuta echando akanyungudutswa mukati mekugadzira chikafu negariki, Parmesan, mapaini nzungu kana walnuts, uye maorivhi, uye kupisa kuita muto wakakora, wepesto-wakaita kunge wakagadzirira pasita pese paunenge uri.

Wedzera sipinashi yechando kune lasagna

Lasagna ndiyo yekupedzisira gadzira-hombe-batch-uye -oma-ye-yekupedzisira kudya, uye kupeta sipinashi mumusanganiswa wechizi inzira iri nyore yekuwana kushumirwa kweveji.

Kuchengetedza lasagna kubva pakuwana mvura, sunga sipinashi uye svina iyo yakawandisa mvura usati wawedzera kune chizi, Frederickson anokurudzira.

Ita sarudzo-yako-yako-yega-veggie curry

Zviri nyore kugadzira kupfuura zvaunofunga - uye iwe unogona kuzvigadzirisa kune chero chauinacho paruoko.

Sunga pasuru yemiriwo yakasanganiswa nechando kusvika yanyoroveswa, wobva wawedzera tsvuku kana girini Thai curry peta (kuravira) pamwe nekani yemukaka wekokonati (wedzera kupwanya kwemvura kana muto kana musanganiswa wacho uchiita kunge wakakora).

Peta mune chero protein yaungade - cubed tofu, yakanyungudutswa echando echando, kana zamu rehuku rakatemwa kuita zvidimbu zvidiki - uye simmer kusvika yabikwa.

Mazwi maviri: Grilled chizi

Nekuti dzimwe nguva hausi mukugadzira batch hombe uye unongoda kudya ASAP. Zvishoma zveveggies zvinoshandura bhatiri cheji sangweji kuita chimwe chinhu chakanakira asi uchingotora maminetsi mashoma kune yako yakazara nguva yekugadzirira.

Edza kucheka cauliflower kana broccoli florets ne cheddar, sipinashi nemozzarella, kana artichokes nembudzi chizi. Kana kana zvese zvauinazvo zviripo bhinzi dzegirinhi uye akajeka ekare eAmerican chisi zvimedu, enda nazvo. Zvese zvakanaka.

Marygrace Taylor munyori wezvehutano uye wevabereki, aimbova mupepeti wemagazini yeKIWI, uye amai kuna Eli. Shanyira iye pa marygracetaylor.com.