Kwete-Kukakavara Kudya muMaminetsi

Zvemukati

• Ongororo ye

Kana zvasvika pakuisa chikafu chinovaka muviri, chinonaka kwazvo patafura, 90 muzana yebasa iri kungoisa zvekutengesa mumba, uye kune vakadzi vakabatikana, izvi zvinogona kuve zvinonetsa chaizvo. Asi pane mhinduro: Ita imwe hombe yesupamaketi kumhanya uye kurodha pane zvine hutano zvinongedzo zvaunogona kubaya mupantry yako kana mufiriji. Paunoita giraundi kumberi, kugadzira kudya kwemanheru kunova kushoma kwebasa uye yakawanda nzira yekuzorora yekupedzisa zuva.

• Tuna yakarongedzwa mumvura
  Mugaba kana muhomwe, mune zvakawanda zvakasiyana-siyana zvemafuta mashoma eprotein. Flake pamusoro pepasta uye sangana nemiorivhi, parsley, capers, uye inodonha yemafuta emuorivhi kuti ugadzire kudya kwemanheru, kunogutsa. Kana kuti kumonyorora zvine hutano pane tuna saladi, kukanda neoiri yemafuta emuorivhi uye muto wemonimu, minced Granny Smith apuro, uye pini ye curry poda.
  
• Bhinzi dzakakangwa
  Chengetedza zvakasiyana-siyana zvepasi-sodium organic marudzi-dema, pinto, chickpeas, itsvo, uye navy-paruoko. Bvisa uye sukurudza, wobva wawedzera kune soup, pasta, green salad, brown rice, quinoa, kana couscous. Iwe unogona zvakare kugadzira inokurumidza bhinzi saladhi nekubatanidza imwe can yebhinzi nemapepper akachekwa (chero mhando), celery, uye kupaza kwekupfeka kweItaly.

• Boxed organic soups
  Ivo vanoravira kutsva-kunenge kwakanaka kunge kumba, uye zviripachena ivo vane miriyoni yakapetwa zviri nyore kubika. Wedzera gaba rebhinzi dzakadonhedzwa uye dzakagezwa kumuto uye unodya nekukurumidza. Kwechikafu chemoyo, kukanda mumiriwo yechando, futi.
  
• Yese-gorosi couscous
  Chii chausingade nezve pasita iyo inongoda kunyura pane kumira pane chitofu? Ingo wedzera 1 ½ makapu anofashaira mvura kune 1 mukombe couscous mundiro, wobva wavhara nendiro kwemaminitsi makumi matatu. Shandura iyo ive kosi yakakosha nekubatanidza bhinzi, mavegi, uye nzungu dzakashambiswa. (Unogona kugadzirira izvi pachine nguva--zvicharamba zviri mufiriji kwemazuva anosvika matatu mumudziyo usingapindi mhepo; dziya zvakare mumicrowave.)
  

• Sipinachi yakaomeswa
  Dzorera mune strainer pasi pemvura inodziya yemupombi. Dzvanya mvura uye svina sipinashi neimwe huku kana muto wemuriwo kuti ugadzire muto unokurumidza, kana kuushandisa kuita mupunga neimwe sauteeed onion uye crumbled feta cheese. Nezve super-yakapusa padivi dhishi, microwave 1-paundi package kwemasekondi makumi matanhatu, wedzera ¼ teaspoon nyowani gariki, drizzle yemafuta emuorivhi, uye dash yemunyu uye pasi pepper. Pamusoro neakakangwa mapine nzungu uye voilà! -Inenge zuva rinokosha vhitamini A mumaminetsi maviri chete.

Ongororo ye