Gadzira Kudya Kwekuseni Kuri Nani Neiyi Yakatakura Paleo Buddha Bowl

Zvemukati

• Yakatakura Paleo Kudya Kwekuseni Buddha Bowl
• Ongororo ye

Mangwanani ega ega kurovedza muviri kunokodzera yakakodzera post-sweat yemangwanani. Musanganiswa wakakodzera weprotein nemacarbohydrates mushure mekurovedza muviri kwakakosha pakugadzirisa nekuvaka tsandanyama-tisingarevi kuzadza simba rako kukunda chero chimwe chinhu chaunenge wachengeterwa nezuva rako.

Ndipo panopinda iyi inoyevedza paleo mbiya yekudya kwekuseni inopinda. Uye kana iwe uri kufunga, "Eh, ini handisi mune iyo Yese30 kana paleo chinhu," tsime, kutanga kwezvose, hauna have kuve kudya chikafu chinonaka ichi. Asi chepiri, ndisati ndagadzira iyi yekubheka, ini ndaive ipapo newe. Ndiri kureva, ini ndinogona kuve nyanzvi yezvokudya, asi ndinoda ma carbs angu. (Tsvaga gumi mapepepepeti ari nyore emabhodhoro emangwanani emamwe mangwanani.)

Saka ndakaenda kunotaura naAllison Schaaf, R.D., M.S., muvambi wePep Dish, yepamhepo isina guten-uye paleo chikafu chirongwa chekuendesa. Kutanga, akandipa ongororo yezvinorehwa nekudya paleo. Chikafu chepaleo chiri kunyanya nezvekudya "chaiko" (verenga: chisina kugadziriswa, chisikwa) chikafu, zvigadzirwa zvaunogona kurima (michero nemiriwo) kana kubata (senge nyama yemhuka uye hove dzegungwa), Schaaf inondiudza.

Paleo vanodya vanowanzoenda kune nyama, hove, nzungu, mbeu, miriwo nemichero, uye kudzivisa zviyo, dairy, uye legumes, anodaro. Nepo mafuta ari akanaka (senge aya anobva kukokonati, maorivhi, nzungu, uye mafuta emhuka), mafuta anogadzirwa (funga: mafuta anopfuudzwa) anowanzo kuwanikwa muzvikafu zvakapakurwa haaende.

Hmm, ndinotanga kunetseka kana izvi zviri zvangu. Hupenyu husina yangu #ToastTuesday kana #IceCreamSunday inoita seisingagoneki. Asi anobva agadzikana tsinga dzangu.

"Kunyangwe chikafu chepa paleo chine mukurumbira seunodzvinyirira, hapana mitemo yepamutemo uye yakawanda yegrey nzvimbo," anodaro. "Zvinogona kugadziriswa nyore nyore kuita chikafu chenguva refu. Chinokosha kutanga nekutevedzera 'mitemo' seyokutanga, asi kubva ipapo, tamba-famba nezvokudya zvakaita sebhinzi, mukaka, kana zviyo zvakaita semupunga kuti uone kuti zvinoshanda here. newe nomuviri wako.” Schaaf anoti anodana ichi mhando yechikafu chakashandurwa "paleo-ish".

Nezvose izvi mupfungwa, ndakagadzira iyi Yakatakurika Paleo Kudya kwekuseni Buddha Bowl, uye ndakashamisika nekugutsikana uye kuzara kwandakaita mushure mekuzvikurisa. Uye nepo, hongu, iyi inyanzvi paleo, chinhu chakakosha ndechekuti ndiro yega yega izere nehutano hwakasimba, kusanganisira makabhohaidhiretsi akaomarara, mapuroteni akaonda, miriwo mizhinji, uye mafuta ane hutano-chaizvo zvakarairwa nemuviri wako mushure mekushanda nesimba, mangwanani , masikati, kana usiku. (Zvakafanana: 10 Hutano Hwakanaka Buddha Bowl Recipes)

Uine toni yemagogi mune imwe mbiya, pamwe neakaonda pasi turkey, uye kunyange mbichana pistachios, zvinonhuwira, uye mahebhu, iwe unogona kufunga ichi chikafu chinonaka chinofanirwa kuchengetwa kwevhiki. Asi nekungo gadzirira kwekudya, unogona kuve nekugadzirisa kwekukanda izvi pamwechete usati washanda mukati mevhiki. (Muriwo unogona kutengwa kuti uchengetedze nguva. Ingo dzivirira zvakawedzerwa zvekumwa neshuga zvinowanikwa mune mamwe mabhegi echando echando. Verenga zvakawanda nezvekuita kwekugadzirira chikafu nekubika zviri nyore nemiriwo yechando. masikati kuti uende nawo.

Yakatakura Paleo Kudya Kwekuseni Buddha Bowl

Inoshanda: 4

Zvinoshandiswa

• 12 ounces mbatatisi, diced
• 2 yepakati bhero mhiripiri, yakatswa
• 1 wepakati zucchini, akachekwa mu 1/4-inch mari
• 6 mashupuni mafuta omuorivhi, akaparadzaniswa
• 1 teaspoon pasi pepuru nhema
• 2 makapu cherry tomate, hafu
• 1/4 teaspoon kosher munyu
• 1/2 diki tsvuku hanyanisi, yakagurwa
• 8 ounces portobello howa, akachekwa akachekwa
• 2 clove gariki, minced
• 2 tablespoons akachekwa matsva rosemary mashizha (kana 2 mashupuni akaomeswa rosemary)
• 12 ounces yakaonda pasi turkey
• 3/4 kapu yakagochwa, yakakangwa pistachios, (yakadai seWonderful Pistachios), yakavharwa uye yakachekwa zvakanaka.
• 1 teaspoon red pepper flakes
• 1/2 teaspoon yakaoma thyme
• 4 mazai makuru
• 8 makapu mwana sipinashi
• Paleo-inobvumidzwa inopisa sosi, sarudzo

Mirayiridzo

1. Preheat oven kuti uise 425 ° FF. Sakanidza mbatatisi, bell pepper uye zucchini, nemaspuni matatu emafuta omuorivhi, 1/2 teaspoon yakasviba pepper, uye dash yemunyu. Dururira papepa rekubika uye ugopararira zvakafanana. Bika kwemaminitsi makumi maviri nemashanu.

2. Paunenge uchibheka, sanganisa matomatisi ne 1 teaspoon mafuta omuorivhi uye dash yemunyu. Kuisa parutivi.

3. Muhombe huru pamusoro pepakati-yakadzika kupisa, wedzera 1 teaspoon mafuta omuorivhi nehanyanisi. Cook, inomutsa kwemaminetsi maviri kusvika matatu kusvikira vatanga kusviba. Wedzera muhowa. Cook veggies imwe 2 maminetsi. Kamwe howa hunotanga kupfava, wedzera garlic, rosemary, uye 1/2 teaspoon yepiresi yakasara yakasviba.

4. Wedzerai pasi turkey kune imwechete skillet, uye bika kusvikira yanyorova, ichikurudzira mupuni yemvura kana zvigadzirwa zvikatanga kunamira pasi pepani. Isa pasi turkey musanganiswa mundiro uye woisa parutivi.

5. Ukaramba wakatarira muovheni, bvisa bepa rekubikira kana mbatatisi nemuriwo zvaibva (anenge maminitsi gumi nemaviri) wobva wawedzera matomatisi mupani wokurunga. Dzokera muchoto kwemamwe maminetsi gumi nemashanu kusvika gumi nemanomwe.

6. Mu skillet imwechete iwe waishandisa musanganiswa weTurkey, mbiriso pistachios ine mutsvuku mhiripiri uye thyme pamusoro pemoto wakadzika kwemaminetsi matatu kusvika mana. Bvisa nzungu nezvinonhuwira woisa parutivi.

7. Wedzerai teaspoon yemafuta emuorivhi uye sipinashi kune skillet uye simbisai kwemaminitsi maviri. Bvisa kubva pakupisa uye chikamu sipinashi muzasi meiyo mana ndiro.

8. Bvisa miriwo yakagochwa muhovhoni. Chikamu pamusoro pesipinashi mundiro yega yega. Ita zvakafanana nevhu turkey musanganiswa.

9. Bika mazai ekuda uye uise pamusoro. (Kana kudya-kugadzirira dhishi rese, rakaomarara-rinenge rakabata zvakanyanya.)

10. Pakupedzisira, mwaya netoasted pistachio musanganiswa uye sarudzo yepaleo inopisa sosi.

Mbiya dzinogona kuchengetwa mufiriji kwemazuva anosvika mashanu nechivharo chepamusoro-soro.

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Ongororo ye