Kurera Kwevabereki: Kudya Kwaunogona Kugadzirira Paunenge Uchipfeka Mwana Wako

Zvemukati

• Gurai michero uye miriwo
• Roast tray ye no-chop veggies
• Gadzira zvigadzirwa nemidziyo yeyogati
• Gadzira hombe batch yehummus
• Enda muhombe pane zvakabikwa zvakabikwa mbatatisi
• Gadzira tray yehutano-ish nachos
• Bvisa mubiki wako anononoka

Pachave nemazuva apo mudiki wako anoda kuti zvibatwe zvese. zuva. refu. Izvi hazvireve kuti unofanira kuenda nenzara.

Kubika iwe uchipfeka mwana wako achangozvarwa kunganzwika sepfungwa yehungwaru - iwe uri nepamuviri. Asi kana iwe ukanyatsopinda mukicheni uine munhu mudiki akasungirirwa kumberi kwako, zvinokurova iwe kuti kuve padyo nemirazvo, mafuta anopisa, uye zvinhu zvakapinza zvinogona kunge iri nzira yedambudziko.

Dambudziko nderekuti, vazhinji vacheche nyowani vacheche vanoda kubatwa nguva dzese. Zvinoreva kuti kazhinji, kuzvipfeka inogona kunge iri nzira chete yaungaite kuti zviitwe. Saka chii chaungaite icho chive chakachengeteka, uchiri kugona kuve unogutsa kupfuura PB&J?

Iwe une dzimwe sarudzo kupfuura iwe ungafunge. Pano, nzira dzakareruka dzekugara uchidyiswa kana mwana wako achinyanya kugara mune anomutakura, kuputira, kana chipfuramabwe.

Gurai michero uye miriwo

Hongu, kucheka nebanga rakapinza ibasa rinonyanya kuitwa kana usina kupfeka mwana wako. Asi isu tiri kuzvitaura pano zvakadaro nekuti kana iwe uchikwanisa kuveza chete maminetsi gumi kuti utange-kucheka mashoma mashoma marudzi emichero uye maveji anogona kudyiwa ari mbishi, ichavhura nyika yenyika ine hutano chikafu sarudzo (verenga on! ).

Edza:

• kubvarura pre-wash lettuce kana magedhi
• Kucheka bhero mhiripiri, zucchini, magaka, kana squash yezhizha
• halving cherry matomatisi
• kubvarura beet
• peeling uye slicing mango kana kiwi
• kucheka maapuro kana mapere

Roast tray ye no-chop veggies

Haisi yega yega miriwo inoda kuputswa pasi nebanga. Iwe unogona kutsemura zvachose broccoli neholiflower florets nemaoko ako, kana kutyora huni hwehombodo kubva kune asparagus madzinde.

Zvakare, tora mukana wekutenga-kwakatengwa sarudzo senge cubed butternut squash kana kuchekwa bhinzi girini. Iwe unogona kukanda chero eaya sarudzo pane kubheka jira, kudonhedza nemafuta emuorivhi, kumusoro neako aunofarira mwaka, uye gadzira kusvika caramelized.

Kana wabika, unogona:

• Zvipfekedze mu sangweji kana kuputira.
• Uzviise pamusoro pemupunga wakasvibira (tora iyo yakatobikwa, inovhenekwa mukati me supamaketi, kana chengetera zvasara kubva kune yako inotevera yekutora odha) uye pamusoro ne chickpeas kana tuna yakakangwa kuti uite ndiro yekukurumidza.
• Vapeta mumazai akarohwa kuti vagadzire frittata.

Gadzira zvigadzirwa nemidziyo yeyogati

Yakakwira-mapuroteni Greek yogati kana kottage chizi inogona kuve hwaro hwekugutsa chikafu chinogona kusekesa inotapira kana inonaka, anodaro Frances Largeman-Roth, RDN, munyori we "Smoothies nemaJuice: Kudzivirira Kuporesa Kicheni" uye amai vevatatu.

Iyi mbiya inoitwa nyore kana uine mashoma eayo michero yakatotemwa-tanga kana mavegi aripo. Mamwe yummy combos kuyedza:

• mango, walnuts, chia mbeu ine huchi hweuchi
• maapuro, cherries akaomeswa, oats akakungurutswa, sinamoni
• Cherry madomasi, magaka, maorivhi, za'atar
• chickpeas, shredded beet, zvese bagel mwaka

Gadzira hombe batch yehummus

Zvese iwe zvunofanirwa kuita kurasa zvigadzirwa zvako mu processor yekudya uye kubaya bhatani "pa". (Kana iwe uchifunga kuti ruzha runomutsa mwana wako kubva pakubatwa nehope, ita izvi pavanenge vatomuka.)

Uine hummus yako yakagadzirira kuenda, unogona:

• Slather iyo pakamonera nemwana sipinashi, pre-akachekwa mavegi, avocado, uye chizi.
• Gadzira iyo yeMediterranean-yakafemerwa snack ndiro nevanotsemura, maorivhi, canned canna, uye chizi.
• Scoop iyo pamusoro pesaradhi pane kupfeka.
• Ishandise seyakakwira-protein topper yechitoro-chakatengwa veggie burger.
• Mutete iwo nemafuta emuorivhi uye uushandise seproteine-yakazara pasita muto.

Enda muhombe pane zvakabikwa zvakabikwa mbatatisi

Mbatatisi inobika mu microwave mune isingasviki maminetsi gumi, hapana zvimwe zvekushandisa zvinodiwa. Zvakanakisisa pane zvese, pane nzira dzisingaperi dzakareruka dzekuzvikwidziridza uye nekudzishandura kuita chikafu chizere.

Mimwe combos inonaka kuyedza:

• bhinzi nhema, hafu hafu matomatisi matomatisi, scoop yechiGreek yogati
• hummus, tuna yemumagaba, mashoma echeche sipinashi
• shredded rotisserie huku, chitoro-chakatengwa BBQ muto, shredded chizi
• nzungu ruomba, bhanana, sinamoni
• tahini, bhuruu, uchi

Gadzira tray yehutano-ish nachos

Une ovheni yekushambidza? Ipapo iwe unokwanisa zvachose kugadzira hombe hombe yeakanaka-anokwana-iwe-iwe ma nas paunenge wakapfeka mwana wako.

Murwi wegorosi tortilla machipisi pakabheka pepa uye kumusoro neshizi yakasvinwa, maorivhi akachekwa makanini, uye akachekwa matomatisi etamuri, pamwe nechero miriwo yakagochwa iwe yaunove unayo. (Tambanudza iyo kubheka pepa ine nonstick foil kuitira nyore kuchenesa.)

Bika kusvikira cheese ichibuda. Kana iwe uchikwanisa kukwanisa kuwedzera imwe diced avocado pamusoro, kunyange zvirinani.

Bvisa mubiki wako anononoka

Ndiyo nzira iri nyore yekudya isina kukakavara inobereka zvasara zvemazuva. "Kana uchigona kuwana maminitsi gumi ekuti utemhe muriwo nembatatisi wozvikanda muhari ine nyama, uchagadzirira kudya kwemanheru mumaawa mashoma," anodaro Evan Porter weDad Fixes Everything, baba veimwe. nemumwe munzira.

Mamwe mazano ari nyore kuyedza:

• huku mahudyu, broccoli florets, teriyaki muto
• cubed boneless chuck yakagochwa, mwana mbatatisi, vana karoti, pizi, nyama yemombe muto, nyanya nyanya
• hafu yesoseji masosi, akachekwa bhero mhiripiri, hanyanisi
• nyemba, anonhuwirira akachekwa miriwo, matomatisi akachekwa mumoto, muto wemuriwo
• huku mazamu, jarsa yakasungwa, bhinzi nhema, chibage

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