Lub caij ntuj sov yog ib qho zoo heev: muaj kua, qab zib, thiab pob nyiaj siv! Thaum tsim yog nyob rau hauv lub caij, cov khoom noj feem ntau txo cov nqi muag cov nplua nuj ntawm goodies ua ntej lawv mus phem. Ntxiv rau, lawv yog ntau yam-noj lawv nyoos los nplawm li ib tug qab, noj qab haus huv kho. Ntawm no yog tsib lub caij ntuj sov txiv hmab txiv ntoo, ntxiv rau cov zaub mov siav rau kev ua!
Berry Chia tshais noj mov
Tag nrho daim ntawv qhia: 290 calories, 10.5g tag nrho roj (1g zaum rog), 111mg sodium, 37.5 g carbs, 14.5g fiber, 12g suab thaj, 14.5g protein
Strawberries yog lub caij ntuj sov superheroes. Ib lub khob tag nrho tsuas muaj 46 calorie ntau ntau thiab lawv tau ntim nrog vitamin C, fiber, potassium, thiab antioxidants! Txawm tias cov noob no zoo rau koj-lawv tag nrho cov roj omega-3 fatty acids. Hla lawv thiab txheej hauv ib lub tsho ywj pheej, los yog hollow lawv, thiab cov khoom nrog lub teeb ntsaws. Ib qho ntawm kuv txoj kev nyiam kom txaus siab rau txiv pos nphuab yog nyob rau hauv no qab Berry Chia tshais lub tais.
1. Ua ib lub tais ntim hauv nruab nrab los yog thawv, muab 1/2 khob ncuav mog qab zib tsis muaj kas fes, 2 tablespoons qub qub oats, 2 tablespoons chia noob, 2 tablespoons vanilla protein hmoov nrog txog 100 calorie ntau ntau rau ib qho (xws li hom ntawm Quest) 2 pob ntawv tsis muaj calorie sweetener (xws li Truvia), 1/2 teaspoon vanilla extract, thiab 1/4 teaspoon cinnamon. Sib tov kom txog thaum feem ntau hnav.
2. Npog thiab tso kom txias rau li 8 teev, los yog kom txog thaum cov mos mos mos, muag, nthuav dav, thiab feem ntau cov kua tau ntim tau.
3. Ua kom zoo. Sab saum toj nrog 3/4 khob sliced strawberries thiab 1/3 khob blueberries.
Watermelon Margaritas
1/2 ntawm daim ntawv qhia (li 16 oz): 138 calories,
Koj puas paub tias qhov mega lauj kaub no muaj cov vitamins A thiab C, thiab ib lub khob diced kuj ib ncig ntawm 46 tus calorie ntau ntau. Nws kuj muaj cov amino acid citruline, uas tuaj yeem pab nrog ntshav khiav. Tias txoj cai-watermelon muaj ob qho tib si style thiab khoom!
Noj khoom txom ncauj los yog lub thawv ntim khoom nruab ntug thiab nrog rau lub taub ntsev balsamic vinegar rau ib qho kev ntxhib twist rau ntawm kev kho mob. Nws kuj yog qhov zoo tshaj plaws rau lub caij ntuj sov rau lub caij ntuj sov ! Thiab nws yog ib qho zoo kawg rau hauv cocktails.
1. Muab ua kom zoo li 1 1/2 khob cub daus (seedless or seeded), 3 ooj tequila, 1 tablespoon kua txiv qaub, 3 pob ntawv tsis muaj calorie sweetener (xws li Truvia), thiab 2 khob dej khov (10 mus rau 16) dej khov).
2. Muab kom txog thaum tus. Ncuav, pas nrig, thiab txaus siab!
Ntawv ci pob zeb Peev Cobbler
1/2 ntawm daim ntawv qhia (li 1 khob): 173 calories, 4.5g tag rog (2g zaum rog), 103mg sodium, 32g carbs, 4.5g fiber, 16.5 g suab thaj, 3.5g protein
Summertime yog peachy! Cov kua txiv hmab txiv ntoo no muaj cov zaub mov noj: vitamin C, minerals, thiab fiber. Thiab peaches tsis yog rau snacking. Hniav hniav ntawm cov txiv duaj txiv hmab txiv ntoo, los yog siv diav txiv ntseej los tso twj tso kua mis koj tus guacamole! Tsis txhob hnov qab khoom qab zib. Koj tsis tuaj yeem mus nrog txiv ntseej cobbler! Nws tsuas yog ib qho ntawm ntau cov tais diav uas koj tuaj yeem ua rau hauv ntawv ci.
1. Preheat qhov cub kom 350F. Muab ib daim ntawv nplaum loj rau ntawm daim ntawv ci thiab muab tshuaj tsuag nrog tshuaj tsuag tsis khov.
2. Txiav peaches rau hauv 1-nti chunks, rau tag nrho cov 2 1/2 khob.
3. Nyob rau hauv ib lub tais loj, muab cov txiv ntsej muag nrog 1 diav poom (los yog pob kws chiv), 1/8 teaspoon cinnamon, thiab 1/2 pob roj ntsha tsis-calorie khoom qab zib (zoo li Truvia). Ua kom txog thaum coated co.
4. Nyob rau hauv nruab nrab lub tais, sib tov 1/4 khob qub oats, 1 tablespoon whole-wheat flour, 1 tablespoon whipped butter, 1/8 teaspoon cinnamon, 1/2 pob ntawv ntawm ntuj tsis muaj calorie sweetener, thiab khiav ceev ntawm ntsev.
5. Faib cov txiv duaj mus rau hauv nruab nrab ntawm cov ntawv ci. Khov kho nrog tov nrog tov.
6. Sab saum toj nrog lwm daim ntawv loj. Tshem tag nrho plaub npoo ntawm ob daim ntawv nyiaj, ua ib pob ntawv zoo sib xws.
7. Cub ntev li 20 feeb, lossis kom txog thaum muaj hnav tau daj thiab daj txiv ntsej muag muag.
8. Txiav pob ntawv txiav tawm kom tiav ua ntej qhib qhov ncauj.
Qav tauj Pico tsib Gallo
1/4 ntawm daim ntawv qhia (li 1/4 khob): 25 calories, 0g roj rog (0g zaum rog), 108mg sodium, 5.5g carbs, 1g fiber, 2g suab thaj, 1g protein
Qhov no tauj vajtswv poj niam muaj txhua yam: Nws muaj ntau cov zaub mov thiab muaj vitamins A thiab C. Txiv nkhaus taw ntxiv rau ib qho kev ncaws pob ua si rau ib qho smoothie lossis pluas tshais. Thiab koj puas tau paub txog qhov kev ua qab haus huv ntawm cov zaub mov hauv qab no? Siv nws tu koj cov kev ua si nyias , lossis ua rau koj cov kev seev cev hauv mango ntxiv rau nws ntxiv rau chunky salsa!
1. Muab ntim rau hauv nruab nrab-loj loj, muab 1/2 khob txiv nkhaus taw, 1/2 khob taum dub taum dub (cov dej xau thiab dej yaug), 1/3 khob cog qoob thiab txiv lws suav, 1/4 khob taum nplej liab dos, 1 / 1 khob teaspoon kua ntsev, 1/8 teaspoon dub kua txob, thiab 1/8 teaspoon hauv av cumin. 1 khob dej qab ntsev kua txob, 1 tablespoon seeded thiab tws jalapeño kua txob, 1 tablespoon tws cilantro, 2 teaspoons txiv qaub kua txiv, 1/4 teaspoon ntsev,
2. Muab sib xyaw kom txog thaum tsis hnav. Foob thiab tso kom txias kom txog thaum npaj txhij siv!
Cherry ncuav qab zib nyob hauv Mug
Tag nrho daim ntawv qhia: 206 calories, 0.5g tag nrho roj (0g zaum rog), 180mg sodium, 48g carbs, 5g fiber, 33.5 g suab thaj, 1.5g protein
Cherries yog cov khoom qab zib, nrog ntau tsawg qab zib tshaj chocolate tuav! Lawv nyob nraum load nrog fiber, antioxidants, thiab potassium. Pitting lawv tuaj yeem yog qhov mob, tab sis kuv cog lus, nws tsim nyog. (Koj tuaj yeem siv qhov yooj yim lawv thiab muas pitted khov cherry!)
Ntxiv lawv rau ov oight oats los yog ib qho loj hlob oatmeal lub tais rau ib tug dub hav zoov twist. Los sis kho koj tus kheej kom tsis txhob muaj kev sib daj sib tsoo tsis muaj qab zib.
1. Tshuaj tsuag ib lub tshuaj microwave uas muaj kuab zoo nrog cov tshuaj tsis muaj tshuaj. Ntxiv 1 1/2 khob dej qab zib tsaus nti cherries rau mug.
2. Ntxiv 2 teaspoons cornstarch, 1 teaspoon granulated dawb qab zib, 1/4 teaspoon cinnamon, thiab ib lub tsoo ntsev. Do rau lub tsho tiv no.
3. Microwave rau 4 feeb, los yog kom txog thaum thickened.
4. Cia me ntsis txias, li 10 feeb.
5. Tshib nrog 1 crushed uas muaj roj tsawg zib (1/4 ntawv), thiab sab saum toj nrog 2 dia roj Dawb Reddi-wip (los yog lub teeb ci ntsa iab).
Rau cov zaub mov tsis txaus-dawb, zaub mov pom, tswv yim 'n tricks, thiab ntau dua, kos npe rau hnub dawb emails lossis tuaj saib tus ntxhais Hungry!