7 Zvekudya Kutenga-kana DIY?
Zvemukati
Wati wambovhura here mudziyo wako wemuchitoro-chakatengwa hummus, mucheche karoti muruoko, uye ukafunga: "Ndingadai ndakazviita ini"? Iwe unogona, asi pane zvakare mubvunzo wekuti kana kwete iwe unofanirwa: nekuda kwehutano zvikonzero kana nekuda kwekuti zvakachipa kurova batch uri wega.
Kuverengera iwo ese macalories nemitengo ibasa rakawanda, zvakadaro. Sezvineiwo Alison Massey, RD, chiremba wezvekudya paMercy Medical Center muBaltimore, MD, akaverenga kudya uye mutengo wezvinhu zvinomwe zvaunowanzotenga akazvienzanisa neshanduro dzekumba. Tsvaga kuti ndeapi akakodzera kuwedzera kune yako repertoire yekubika-uye yekusiya pane yako yegirosari runyorwa.
Ongorora: Yese mutengo uye kuenzanisa kwekudya kwakaringana.
Salsa
Tenga kana DIY: DIY
Nepo zvinongedzo zvinodiwa kugadzira salsa yemumba inodhura madhora matatu kupfuura mazita emhando, maererano naMassey, iyo sodium savings-19 milligrams inopesana neanopisa 920 milligrams-icho chikonzero chega chekucheka. Iwe uchachekawo carbs uye unogona kudzora zvinonhuwira nemiriwo zvinonaka iwe pachako, kana kugocha madomasi ako kutanga kune yakadzika, kusvuta. Hauna kugutsikana here? Kana ukaronga kugadzira salsa yako yezhizha apo madomasi matsva ari mumwaka uye anogona, zvinogona kuderedza mari.
Zvisungo:
3 kusvika ku4 madomasi matsva, akachekwa
1/2 mukombe yakateyiwa hanyanisi
1/4 mukombe yakakanyiwa celery
1 garlic clove, yakatswa
Muto we1 lime
1 tablespoon diced jalepeno pepper
1/8 mukombe cilantro nyowani, yakatemwa
Mafambiro:
Kurudzira zvese pamwechete mundiro yepakati.
Nutrition mamaki pa 1/2 mukombe: 30 macalorie, 0g mafuta, 6g carbs, 19mg sodium
Unochengeta: 10 macalorie, 6g carbs, 901mg sodium
Apple Cinnamon Muffins
Tenga kana DIY: DIY
Kunyangwe musanganiswa uyu wakadzikira zvishoma mumakoriyori pane batter inogadzirwa, haina hupfu hwegorosi hwakazara, iyo inowedzera imwe furu yekuwedzera (inenge gramu pamufini). Izvo vhezheni yebhokisi ine sodium uye kazhinji ishoma hydrogenated oiri, artificial flavour, fillers senge xantham chingamu, uye kunyange "kutevedzera berry bits" (yummy), kupesana nemuchero chaiwo, unogona zvakare kukwidza huwandu hwefiber.
Zvisungo:
1 kapu yehupfu hwechinangwa chose
1 kapu 100% yehupfu hwegorosi
2/3 mukombe shuga
2 mashupuni kubika hupfu
1/4 teaspoon munyu
2 mashupuni pasi sinamoni
1 pinch pasi nutmeg
2/3 mukombe mukaka wose
2 teaspoon vanilla
1/4 mukombe bhotela, yakanyungudutswa
1 zai, yakarohwa zvishoma
1 kapu yakachekwa Golden Delicious apple
Mafambiro:
1. Preheat oven kusvika kuma 350 degrees. Tsvina muffin tini ine canola oiri mafuta kana tambo ine gumi nemaviri muffin liners.
2. Sanganisa hupfu, shuga, poda yekubheka, munyu, sinamoni, uye nutmeg mundiro. Mune imwe mbiya sanganisa pamwe mukaka, vanilla, bota, uye zai. Wedzera zvakanyorova uye maapuro kuti uome zvigadzirwa. Sakanidza kusvikira wasanganiswa.
3. Zadza muffin imwe neimwe mukombe inenge 2/3 yakazara nemusanganiswa. Bika kwemaminetsi 17 kusvika ku20, kana kuti kusvika hutu hwakatsvuka.
Recipe yakagadziridzwa kubva Kubika Chiedza'' Raspberry Muffin mabikirwo
Nutrition mamaki pane 1 muffin: 172 macalorie, 5g mafuta (3 g akazara), 29g carbs, 136mg sodium
Unochengetedza: 34mg sodium
Pasita Sauce
Tenga kana DIY: DIY
Mutengo wemasaisa-musika wechitoro-watengwa muto wakaderera zvishoma pasi pe $ 3.00 (kunyangwe manyuchi kana akaunzwa kunze masosi anogona kudhura zvakapetwa izvo), asi kuhwina kwekugadzirira kwekuwedzera kweasinga-kuwana-anokwana miriwo, uye zvishoma yakaderera mumacalorie uye sodium uye inongodhura zvishoma.
Zvisungo:
1/2 mukombe yakatswa chena hanyanisi
2 garlic clove, minced
1/2 mukombe yakatswa pepuru green
1/2 mukombe yakateyiwa celery
1/4 mukombe diced karoti
1 tablespoon mafuta omuorivhi
1 inogona (16 ounces) yakatswa matomatisi, hapana-munyu wakawedzerwa
1 tablespoon tomato paste
1/2 teaspoon kubika soda
1/2 teaspoon shuga
1 teaspoon Italian yekumaka
Mafambiro:
Muhari hombe kana ovheni yeDutch, saute onion, garlic, green pepper, celery, uye karoti mumafuta emuorivhi kwemaminitsi maviri kusvika matatu. Wedzera matomatisi, tomato paste, kubika soda, shuga, uye Italian seasoning. Pheka kwemaminitsi gumi nemashanu kusvika makumi maviri, kana kusvika muto unowedzera.
Chiyero chekudya pa 1/2 mukombe: 50 macalorie, 0.5g mafuta, 10.5g carbs, 2g protein, 422mg sodium
Unochengetedza: Makori makumi maviri, 1g mafuta, 58mg sodium
Granola
Tenga kana DIY: Tie
Sekureva kwaMassey, uku kufona kwepedyo. Chitoro chakatengwa chinenge madhora 4.00 pamahora gumi nemaviri egranola, uye kunyangwe zvese zvigadzirwa zvekugadzira zvaidhura (ingangoita madhora makumi matatu nemashanu emadhora), zvine hungwaru unogona kugadzira granola yakawandisa, uye zvinosanganiswa pakubika kwezuva nezuva. Kana iwe uri granola-fanatic, zvakakosha kuti uzvigadzirire wega, zvisinei kana iri kamwe-mu-a-a-nguva kutenga, zvinokuchengetera mari yakawanda kutenga premade. Isu takawedzera munyu mushoma kune ino kamukira kusimudzira kunaka (chikonzero chemamirigramu makumi mashanu neshanu), asi unogona kusiya; brand yechitoro haina.
Zvisungo:
2 1/2 mukombe yakazara oats
2 makapu maamondi
1 mukombe walnuts
1/2 teaspoon pasi sinamoni
1/4 teaspoon pasi ginger
1 pinch pasi nutmeg
1 pinch pasi cloves
1/2 teaspoon kosher munyu
1/2 mukombe mafuta omuorivhi
1/2 mukombe maple syrup
1/2 teaspoon vanilla extract
1/4 tsp
1/2 mukombe wakaomeswa cherries
1/2 mukombe mazambiringa akaomeswa
Mafambiro:
1. Preheat oven kusvika 350 degrees. Sakanidza oats, maarumondi, uye walnuts pamwe chete mundiro huru. Wedzera zvinonhuwira uye munyu uye simbisa zvakakwana kuti zvisanganise. Mune imwe mbiya, sanganisa mafuta, maple syrup, vanilla extract, uye orenji yakatorwa. Wedzera musanganiswa wakanyorova kune oats uye nuts.
2. Paridza granola pane pani yekubikira mune imwe yakaenzana. Bika kwemaminetsi makumi mana, uchikurudzira maminitsi gumi nemashanu kusvika makumi maviri kuti uone kuti granola inobika zvakafanana.
3. Bvisa kubva muchoto uye uwedzere mazambiringa akaomeswa uye cherries akaomeswa, achikurudzira kubatanidza.
Recipe zvishoma yakashandurwa kubva thekithcn.com
Nutrition mamaki pa 1/4 mukombe: 130 macalorie, 7.5g mafuta, (1g akazara) 14g carbs, 3.5g protein, 56mg sodium
Unochengetedza: 10 macalorie, 0.5g akazara mafuta, 4g carbs
Hummus
Tenga kana DIY: Zvimwe
Izvo zviviri zvakafanana nehutano-hungwaru, zvisinei kana ukashandisa yakaomeswa kana isina-munyu-yakawedzera garbanzo bhinzi, unogona kuchengetedza yakaringana yesodium. Zvakadaro, sekureva kwaMassey, izvo zvaunobhadhara kuti ubatanidze yako hummus inoita kuti ive nenjere kunamatira neyakagadzirwa, iyo inonamira mukati ingangoita hafu yemutengo. Iyo $ 7 mutengo weti yeDIY inonyanya kukonzerwa netahini, chinhu chakakosha mudhipi yeubiquitous inogona kudhura uye yakaoma kuwana; Massey aisakwanisa kutenga chero chinhu chidiki pane gumi nemashanu-ounce inogona kuita $5.40. Kana iwe uchinyatsoda hummus uye uchida kuzviita iwe pachako, izvi zvinogona kunge zvichidhura-zvinobudirira mukufamba kwenguva-pamwe nenzira iyo iwe yaunogona kuyedza nekuwedzera akasiyana emwaka senge iwo aunoona muzvitoro. Kune rimwe batch, zvakadaro, zviri nani kuburitsa kadhi rekubhengi.
Zvisungo:
1 inogona (14.5 ounces) garbanzo bhinzi, yakashambidzwa uye yakadirwa
2 kusvika ku3 gariki clove
3 tablespoons muto wemonimu
2 tablespoons tahini
1 kusvika ku2 tablespoons mvura
1 tablespoon mafuta omuorivhi
Lemon muto (kusarudza)
Mafambiro:
Isa pekutanga zvishanu muzvigadzirwa zvekudya. Paunenge uchibatanidza, wedzera mafuta omuorivhi kuburikidza nemupendero murwizi rwakadzikama. Bata kusvikira rakatsetseka.Kuti ushumire, dhirowa nemafuta mashoma emuorivhi kana muto wemonimu, kana zvichidikanwa (mafuta omuorivhi anowedzera mamwe mafuta uye macalorie).
Nutrition mamaki pa2 mashupuni: 74 macalorie, 2.5g mafuta, 6mg sodium
Unochengetedza: 2.5g mafuta, 124mg sodium
Huku Muto
Tenga kana DIY: DIY
Kwete chete iyo yakadzikira zvakanyanya musodiyamu pane kunyangwe iri yakaderera-sodium zita rekuti, hombodo yekumba inogadzirwa inogona kugadzirwa kubva kune "zvasara" mushure mekupedza rotisserie huku kana yakakangwa huku yawazvigadzira iwe, iyo inochengeta iyo DIY vhezheni yakaderera-mutengo . Iyo zvakare inzira yakanaka yekushandisa maveggies ayo akarembera akatenderedza crisper yako, achikura uchikamhina zuva rega rega.
Zvisungo:
Leftover huku mapfupa kubva kuhuku chitunha
1 1/2 makapu akachekwa hanyanisi
1 kapu yakachekwa karoti
1/2 mukombe yakakanyiwa celery
1 bay shizha
Mafambiro:
1. Bvisa chero mafuta akawandisa uye ganda kubva pamapfupa ehuku. Isa mapfupa muhari uye uvhara nemvura inotonhora. Uyai kune chemota, uye chengetedzai kumira uye kuwedzera anyezi, karoti, celery, uye bay leaf. Simmer usina kufukidzwa kwemaminitsi makumi maviri, uchibvisa furo ripi neripi rinoita. Bvumira stock kuti isvike isina kufukidzwa kwemamwe maawa 1 1/2.
2. Strain stoko, kubvisa mapfupa nemiriwo. Rega kuti utonhore uye firiji nekukurumidza.
Chiyero chekudya pa1 kapu: Makori makumi maviri, 0.5g mafuta, 1.5g carbs, 2.5g protein, 35mg sodium
Unochengetedza: 395mg sodium (ichienzaniswa nepasi-sodium stock)
Guacamole
Tenga kana DIY: DIY
Mutsipa-uye-mutsipa, asi kugadzirwa kwepamba kunogadzirwa kumusoro sezvo kuchikubvumidza kudzora iyo sodium (kana kuisiya zvachose kana uchidya nezvimunyu machipisi) pamwe nekuwedzera zvaunofarira zvinonaka (more cilantro, no cilantro, diced tomate, nezvimwewo). Uyezve pane chokwadi chekuti mutengo-ungwaru uchachengetedza masendi mashoma-zvichida zvimwe kana maavocado ari mumwaka.
Zvisungo:
2 Hass avocados, yakapepetwa uye yakachekwa
1/4 teaspoon munyu
1 plum tomato, diced
2 garlic clove, minced
1/2 mukombe yakateyiwa hanyanisi
Mafambiro:
Mash avocado zvidimbu zvishoma neforogo. Sakanidza munyu, matomatisi, gariki uye hanyanisi.
Nutrition mamaki pa2 mashupuni: 42 macalorie, 4g mafuta (0.5g akazara), 2.5g carbs, 80mg sodium
Unochengetedza: 70mg sodium
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