9 Mapfupi ekuderedza Nguva Yako Yekubika

Zvemukati

• Crunch boka
• Pasta, Pronto!
• Smooth Move
• Enda Nuts
• Rara Pazviri
• Hot Potato
• Enda Hove
• Pound It
• Pamberi peVanorova
• Ongororo ye

Zvingave zvakanaka kana husiku hwoga hwoga tikadurura girazi rewaini, nekupfeka imwe jazi, uye nekuzorora takasekesa batch yakakwana ye bolognese. Asi munyika ine hukasha chaihwo, vazhinji vedu tinoda kupinda nekubuda mukicheni nekukurumidza. Asi kusungirwa kwenguva hazvireve kuti iwe unofanirwa kugadzirisa nuking pizza yakaomeswa kana kufonera maChinese. Zvese zvaunoda ndezvakajeka zvekubika hacks kuti ubatsire kucheka yako kicheni nguva muhafu.

Crunch boka

Ndiani asingadi kutanga zuva ne crunchy granola? Homemade inowanzo kuve ichave ine hutano (verenga: kushoma kweshuga bhomba) pane chitoro-chakatengwa. Asi granola yakagadzirwa zvakanaka inogona kutora kusvika paawa-1 muovheni-pamwe nenguva yekutonhora-izvo zvinokwana kuchengetedza vanhu vazhinji vachidurura chikafu chavo chehipi kubva mubhokisi. Huye, vadikani vegranola vanofara: Unogona kurova zvakafanana zvinonaka zvinonaka uye zvinonaka muchikamu chenguva nekushandisa yako yakavimbika skillet.

Fast uye Hasha Nzira: Pisa 1 tablespoon kokonati mafuta uye 1 kipuni yeuchi mune inorema skillet (zvichida yakakandwa-iron) pamusoro pekupisa kwepakati kusvika yanyungudika. Wedzera 3/4 kapu yakakoswa oats, 1/4 kapu isina kunyungudutswa mhodzi (pepitas), 1/4 kapu yakaomeswa cherries, 1/2 teaspoon sinamoni, uye piniki yemunyu kune skillet uye kupisa kusvikira oats yakabikwa, anenge maminitsi mashanu. , kubvongodza nguva nenguva. Paridza musanganiswa pabheka rekubheka kana bhodhi yekucheka kuti itonhorere. Inoshumira 4.

Pasta, Pronto!

Paunenge uri mupfupi nenguva, kumirira poto yemvura yepasta kuti ubike muyedzo wakakomba wekutsungirira. Ndosaka uchifanira kutendeukira kune yako keturu yemagetsi kuti ubatsirwe. Neketuru yemagetsi, mvura iri kusangana zvakananga nechinhu chinopisa, saka hapana hari yekutanga kupisa. Iyo yepamusoro ndeyekuti inogona kubika mvura yakawanda, zvakawanda inokurumidza uye inokwana kuita zvakapetwa kaviri pakuita kudaro (kune rimwe divi rezvakatipoteredza kuita-kunaka).

Fast uye Hasha Nzira: Dururirai makapu maviri emvura muhari hombe, kufukidza, uye nekuisa pamusoro pekupisa kukuru. Zvichakadaro, unza kettle-izere nemvura kusvika kumota nokukurumidza uye wozodira muhari. Mvura inofanira kudzoka kumota mumasekonzi mashoma. Kana zvichidikanwa, wedzera mvura yekuwedzera muhari.

Smooth Move

Smoothies inogona kuva nzira yakanaka yekuisa mapuroteni, mafuta ane hutano, uye zera-anotsiva antioxidants (gracias, michero uye mavegi). Asi kudhonza zvese zvinodiwa kubva mufiriji, firiji, uye pantry nguva imwe neimwe yaunoshuva chando chando kunogona kurwadziwa. Pinda: Smoothie cups. Ingo rova ​​bhata rakakura reyaunofarira smoothie, gadzira chisanganiswa mumakineti asina kunyorwa muffin (kunyanya silicon kuitira nyore kuburitsa), wozoisa iyo subzero smoothie makapu mune zip-top bhegi kuti ushandise gare gare. Iwe unoda kuti musanganiswa uve wakakora kupfuura zvaungave kune imwechete-inoshumira smoothie, saka shandisa zvishoma zvishoma mvura pane zvakajairwa. Kana uchinge uchitsvaga kugadzirisa smoothie, ingo isa vaviri smoothie pucks mukati me blender neimwe mvura yesarudzo uye uzvirove zvakanaka.

Kurumidza uye Hasha NziraIsa ma 2 makapu mukaka wemuarumondi, muto we 1/2 ndimu, 1 mukombe wakaderedzwa-mafuta ricotta chizi, 2 makapu bhuruu, mapuni 2 euchi, 2 mashupuni evanilla yakabviswa, 1 teaspoon sinamoni, uye 1/2 mukombe maarumondi mumudziyo we blender uye sanganisa kusvikira wakatsetseka uye wakakora. Gurai musanganiswa pakati pe 12 yakajairwa-saizi muffin makapu uye omesa kusvika yakasimba, anenge maawa mana. Kana wagadzirira kunakirwa nesmoothie, isa 1 mukombe wemukaka wemumondi kana imwe mvura yesarudzo uye 2 echando smoothie makapu mumudziyo we blender; sanganisa kusvika yatsetseka. (Kune mablender mazhinji, zviri nani kunyatsocheka makapu esmoothie mumakamuri kutanga usati wasanganisa.) Inopa 6.

Enda Nuts

Nzungu dzakakangwa dzinogona kuita masaradhi, oatmeal, dhishi repasta, uye soup nekukasira. Asi kupfura huni uye kuimirira kuti igadzire kugadzirira mbichana maamondi nguva dzose inonzwa kunge chiuno chenguva nesimba. Saka tendeuka kune yako microwave uye nuke iwo marimu mukuita kwakanaka.

Kurumidza uye Hasha Nzira: Paridza nzungu senge pecans, walnuts, kana maarumondi mune imwechete layer pane microwave-yakachengeteka ndiro. Microwave yakakwira muzvikamu zvemineti-miniti, ichikurudzira pakati, kudzamara nzungu dzave kunhuwirira uye mashoma mumvuri wakasviba kupfuura zvavakatanga.

Rara Pazviri

Mukumhanya-mhanya kubuda pamusuwo mangwanani asi uchirwara ne mushy unokurumidza-kubika oats? Kunyorova oats-akacheka oats husiku mumvura inopisa inzira yekunyepedzera yekunakirwa nendiro yemazamu-anozadza tsanga nekupenya. Oats inonyorovesa mvura ichivapa zino, rinotsvedza kugadzirwa.

Fast uye Hasha Nzira: Isa 1 cup steel-cut oats, pinch yemunyu, uye 2 1/2 makapu mvura mupoto. Uyai nesimmer shoma, ipapo kudzima kupisa, kufukidza, uye rega maoats anyorove husiku. Mangwanani, wedzera mukaka nezvinonhuhwira zvakaita sesinamoni wopisa pamusoro pepakati-pasi kusvika kirimu uye kudziirwa, maminetsi mashanu. Pamusoro nema berries uye nzungu dzakachekwa. Inoshumira 4.

Hot Potato

Yakasungwa ne immune-inowedzera beta-carotene, mbatatisi inokodzera kuve mutambi mukuru mune zvimwe zvekudya kwako. Asi kuvakisa muchoto kunogona kuita kunge kunotora eons pahusiku husiku husiku. Iyo yekugadzirisa: Bust kunze kwebhokisi grater kubva pakadzika kwekicheni chako dhirowa. Kana yagurwa, mbatatisi inotora chete maminetsi mashoma kuti ubike mu skillet.

Kurumidza uye Hasha Nzira: Shambidza mafuta 2 mashupuni muhombe yakakura pamusoro pepakati mukati. Peel uye gadzira 1 mbatatisi iri pakati nepakati, isa mucolander, uye svina chero mvura yakawandisa.Wedzera mbatatisi, 1 shallot yakachekwa, 2 minced garlic cloves, 1 kipuniji itsva thyme, 1/4 teaspoon imwe neimwe munyu uye pepper, uye pini yechiri flakes kune skillet uye kubika kwemaminitsi mana kana kusvika mbatatisi iri nyoro. Pamusoro neparsley yakachekwa uye mbichana walnuts. Inoshumira 2.

Enda Hove

Salmon inzira huru yekudzosera mune omega-3 mafuta ane hutano-uye metabolism-inodzora protein. Kuti uwane pane yako ndiro yemabiko ipfupi kurongeka, ibike kubva kumusoro panzvimbo yepasi. Nepo vanhu vazhinji vasingatarise ovhiri yavo yehovhoni, ndiyo nzira yakanaka yekukwikwidza kubata kwezuva nekunakisa kukuru kweiyo yekunze grill muhafu yenguva iyo inowanzo kutora kuibika muchoto.

Kurumidza uye Hasha NziraPreheat oven oiler yako. Isa 4 pakati-akachekwa salmon fillets pane bheti rekubikira rakaputirwa nefoiri uye rakaputirwa nekubika spray. Muchidimbu chiduku, whisk pamwe 2 maspuniko machena miso, 2 maspuniki akaderedzwa-sodium soy muto, 1 kiyiyo mupunga wevhiniga, 2 mashupuni grated ginger, uye 2 mashupuni uchi. Shamba salmon ine miso musanganiswa uye roira anenge mashanu masendimita kubva panopisa moto kwemaminitsi mashanu kana kusvika nyama ingobikwa nepakati.

Pound It

Huku chipfu ndicho chikafu chinodiwa cheAmerica chikafu chemanheru. Asi sekuda kwatinoita, tinofanira kunge tichiirova zvakanaka tisati tabika. Pounding chicken flat inosimudzira kunyange kubika uye inobatsira kunyorovesa nyama. Uyezve, iyo yakaonda nyama, inokurumidza kupisa ichafamba mairi kubva muchoto kana pani, ichicheka nguva yekubika nehafu. Pasina nguva yekubika zvakare zvinoreva kuti nyama inodya-hapasisina kudya-kuuraya nyama yehuku yakakangwa.

Kurumidza uye Hasha NziraIsa imwe neimwe ye4-ounce isina mabhonasi, mazamu ehuku asina ganda pakati pemashiti maviri ekuputira epurasitiki kana pepa recheche; pondo kusvika pa 1/4-inch ukobvu uchishandisa mallet yekicheni kana inorema skillet. Fukidza nemunyu, mhiripiri, uye kusvuta paprika. Pisa 2 mapuni emafuta muhombodo yakakura pamusoro pepakati-yakanyanya kupisa. Wedzera huku kune pani; songa kwemaminetsi matatu kune rumwe rutivi kana kusvika yabika.

Pamberi peVanorova

Kubva pamuchero saradhi kune chokoreti keke, dhizeti inogara ichinyanya kutyisa nedhuropu yeicho chaicho chakarohwa kirimu. Asi iwe haufanire kuburitsa kunze chinomira chisanganiso kuti chikwapure zvinhu zvakanaka. Zvinoitika kuti unogona kushandisa iwe wekare Mason chirongo kuti ugadzire padyo nekukwapurwa kirimu (kubvisa iyo pfapfaidzo inogona). Uye iwe unogona kushandisa chirongo chimwe chete kuchengetedza chero chakawedzera mufiriji. Hapana kuchenesa-up!

Kurumidza uye Hasha Nzira: Isa 1 kapu inotonhora yekurova kirimu, 1 kipunu yeshuga, uye 1 teaspoon vanilla inotorwa muchirongo chakakura-mukanwa. Screw pachivharo uye zunza zvine simba kweinenge 1 mineti kana kusvika uine fluffy cream.

Ongororo ye