Zaub mov txawv thiab tswv yim
Dab tsi ua cov kws txawj ua noj tom tsev rau lawv cov brood? Muaj tseeb, muaj ntau ntau cov txiv hmab txiv ntoo, veggies, thiab whole grains hauv lawv cov chav ua noj, tab sis koj yuav pom cov nplej zom zaub mov thiab qab zib. Cov noj zaubmov uas tau sau tseg los ntawm thoob plaws lub tebchaws muaj qee qhov lawv nyiam tswv yim, tswvyim, thiab zaub mov txawv rau cov menyuam noj.
Pro Tip: Tsis txhob noj mov
Cov neeg noj zaub mov uas tau sau tseg yuav tsum xub noj cov zaub mov zoo, tab sis qhov ntawd tsis txhais hais tias lawv tsis muaj nyiaj ntau npaum li cas mus kav khw thiab ua cov zaub mov zoo.
Ua kom haum cov neeg xav tau kev noj qab haus huv thiab cov sij hawm tsis nco qab, kev noj qab nyob zoo yuav tsum mus yoojyim thiab yoo mov. Cov kws kho mob feem ntau cia siab rau cov phiaj xwm noj zaub mov thiab siv cov khoom noj loj loj thiab ua lub tub yees txias kom muaj kev noj qab haus huv thiab muaj kev noj haus zoo.
Muaj ib qho tag nrho cov neeg txawj noj qab haus huv ntseeg tau ntseeg tias thaum nws los ua noj mov-txhua tus noj tib yam nkaus. Yog tsis muaj kev txiav txim luv luv los yog catering mus rau lub whims ntawm ib tus me nyuam yaus. Dietitians paub hais tias muab rau hauv cov khoom noj khoom noj khoom haus xav tau teeb tsa lub lawj tawm tsam lawv. Ua ib txoj kab ntawm "qhov no yog rau noj hmo, coj nws los yog tawm ntawm nws" hauv ntej yuav pab me nyuam loj hlob kom tau ntau yam kev noj qab haus huv thiab cov neeg noj qab nyob zoo.
Yeej muaj cib fim rau kev noj qab haus huv rau cov me nyuam ntawm txhua pluas noj. Nov yog qee qhov kev piv txwv stellar.
Noj Txais Noj Tshais
Cov kws txawj pom zoo tias tshais yog qhov yuav tsum muaj! Lub sij hawm thaum sawv ntxov thaum sawv ntxov tuaj yeem ua rau lub siab, ces xaiv yooj yim.
Fruity Ci Oatmeal
Daim ntawv qhia los ntawm Adina Pearson, RD
Cov zaub mov no yog ib qho yooj yim ua ntej thiab txaus siab rau thaum sawv ntxov.
- 6 khob dov oj
- 1 khob dej qab zib xim av
- 2 teaspoons cinnamon
- 1 heaping teaspoon ntsev
- 2 khob mis nyuj haus
- 4 qe
- 1/2 khob melted butter
- 2 teaspoon vanilla extract
- 3/4 khob qhuav cranberries
- 1 khob tawb walnuts
- Txaus ntawm koj nyiam txiv hmab txiv ntoo, txhoov, los npog qab hauv qab ntawm lub lauj kaub
Preheat qhov cub kom 350F (175C). Nyob rau hauv ib lub tais loj, sib tov ua ke, suab thaj xim av, cinnamon, thiab ntsev. Yeej hauv cov mis nyuj, qe, melted butter, thiab vanilla extract. Do hauv qhuav cranberries thiab walnuts. Tawm paj txiv hmab txiv ntoo / khov / cov txiv hmab txiv ntoo hauv poom 9 x 13 nti ci zaub mov, txaus los npog hauv qab. Npog txiv hmab txiv ntoo nrog oat sib tov thiab kis tusyees. Ci hauv qhov cub kom txog 40 feeb.
Txiv tsawb Oat Blender Muffins
Daim ntawv qhia los ntawm Diana Rice, RD
Cov no yog cov khoom noj khoom haus zoo rau cov menyuam yaus thiab cov laus! Lawv ceev nrawm los ua thiab tsis muaj qab zib ntxiv rau, ntxiv rau lawv yog ib txoj hauv kev zoo rau kev siv cov dej tsawb ntxiv.
- 3 loj tsawb
- 1 khob dov oj
- 2/3 khob almond noj mov
- 2/3 khob mis nyuj xaiv (Kuv siv tag nrho nyuj cov kua mis)
- 1/2 khob unsweetened txiv maj phaub flakes
- 1 lub qe loj
- 1 teaspoon cinnamon
- 1/2 teaspoon ci hmoov
- 1/4 teaspoon ntsev
Preheat qhov cub kom 400F. Roj muffin los yog lub me poom, me me. Muab tag nrho cov khoom xyaw rau hauv kev kub ceev rab los yog cov khoom noj processor. Muab kom txog thaum sib txuam ua ke (nws yog qhov zoo rau lub oats thiab txiv maj phaub los nyob twj ywm me ntsis flaky).
Ncuav batter rau hauv cov ncuav muffin los yog cov roj poom me me. Ci rau 20 feeb (lub sijhawm zoo tuaj yeem yog tib yam rau ob qhov luaj twg). Hloov cov ncuav muas tau los ntawm cov kaus poom mus rau hlua khib sai li sai tau thaum lawv txias txaus.
Noj su thiab noj hmo
Jill Castle yuav tsum noj zaub mov zoo tshaj plaws rau tsev neeg noj mov-txhua tus neeg yuav tsum tau noj tib yam khoom noj. Nws siv ntau txoj kev zoo los pab rau lawv tus kheej-tsev neeg-style nrog tag nrho cov zaub mov uas muab tso rau hauv qhov chaw thiab txhua leej txhua tus ua haujlwm rau lawv tus kheej, los yog deconstructed thiab ua hauj lwm 'Dinner Bar' style.
Muab cov zaub mov no mus.
Lentil Chickpea Zaub Zaub Nyoos Nrog Feta
Daim ntawv qhia los ntawm Jessica Fishman Levinson, MS, RDN, CDN
Rau zaub xam lav
- 1½ khob lentils siav (xws li Tub luam Joe's steamed, npaj txhij-rau-noj lentils)
- 1 khob dej yaug thiab dej yaug tsis-ntsev-ntxiv kaus poom chickpeas
- ½ khob tsuav nqaij suab thaj
- ½ khob diced ntses Persian los yog lus Askiv (Kuv khaws daim tawv nqaij, tab sis tev yog xav tau)
- ½ khob feta cheese
- ¼ khob pomegranate noob (sub lwm cov txiv hmab txiv ntoo uas xaiv ntawm lwm lub caij)
- Arugula los yog tov zaub ntsuab (yeem)
Kev hnav khaub ncaws
- 3 tablespoons txiv qaub kua txiv
- 4 teaspoons txiv roj roj
- 1½ teaspoons tag nrho grain Dijon mustard
- 1½ teaspoons Maple phoov
- ¼ teaspoon kosher ntsev
- Freshly hauv av kua txob, mus saj
Nyob rau hauv ib lub tais loj, muab cov lentils, chickpeas, peppers, cucumbers, feta, thiab pomegranate noob. Nyob rau hauv ib lub tais me me los yog mason thawv, ua ke ua kua txiv qaub, txiv roj roj, mustard, phoov, ntsev thiab kua txob, mus saj. Ncuav hnav khaub ncaws dhau lentil chickpea zaub zaub xam lav thiab pov tshuam. Ua haujlwm tshaj ib lub txaj ntawm arugula los yog tov zaub ntsuab yog xav tau.
10-feeb Ib-Txias Txiv Qaub Qaib
Daim ntawv qhia los ntawm Natalia Stasenko, MS, RD, LDN
- 1 phaus nqaij qaib mis (3 me me los sis 2 daim fillets loj)
- ntsev, kua txob mus saj
- 2 dia butter
- 2 tablespoons hmoov nplej
- 1 txiv qaub, sliced rau puag ncig
Qhwv lub mis nqaij rau ob mus rau plaub slices lengthwise. Pound lawv me ntsis kom ua kom sib npaug thickness thoob plaws hauv cov ntaub ntawv. Lub caij nrog ntsev thiab kua txob.
Sprinkle lub fillets nrog hmoov on ob sab thiab co tawm tshaj. Qhuav lub butter nyob rau hauv ib lub lauj kaub. Fry cov nqaij qaib kom txog thaum lawv muaj me ntsis browned thiab siav dhau, txog li 2 mus rau 3 feeb ntawm ib sab.
Tshem tawm cov nqaij qaib ntawm ib phaj thiab npog nrog ntawv ci. Saute lub txiv qaub slices nyob rau hauv lub lauj kaub, nias nrog ib pob zeb me ntsis los tso cov kua txiv hmab txiv ntoo. Ntxiv cov qaib mus rau lub lauj kaub, sib tov nrog lub txiv qaub thiab cua sov rau ob peb feeb.
Snack Recipes
Nws zoo rau cov menyuam yaus noj mov ntawm cov pluas noj, tab sis tsis txhob sau lawv nrog qua ntxi. Nws tseem ceeb heev uas yuav ua rau cov khoom noj uas muaj hnub nyoog zoo xws li ntxuav tes cov khoom noj txom ncauj. tau tsim Carrot Cake zog tom rau nws tus me nyuam me. "Zoo meej rau nws mus lob nrog nws txhais tes me me thiab yog qhov zoo tshuav ntawm cov protein thiab fiber."
Carrot Cake Zog Cov Khoom Tom Tsev
Daim ntawv qhia los ntawm Nazima Qureshi, MPH, RD, CPT
- 1 lub hnub cov hnub pitted
- 1/2 khob dov oj
- 1/2 khob carrots, finely grated
- 1/4 khob hemp noob
- 1/2 teaspoon pumpkin ncuav qab zib (los yog 1/2 tsp cinnamon + 1/8 tsp ginger hmoov + 1/8 tsp av nutmeg)
- 1/2 teaspoon vanilla (xaiv)
- 1/4 khob unsweetened shredded txiv maj phaub (siv los npog lub zog tom)
Hauv cov khoom noj processor, ntxiv tag nrho cov khoom xyaw tsuas yog rau cov txiv maj phaub. Muab ntaiv kom txog thaum cov khoom xyaw zoo zoo txuam ua ke thiab cov ntaub ntawv pob. Siv cov damp tes, tsim cov khoom 1-nti thiab tam sim ntawd dov hauv shredded txiv maj phaub. (Ceeb toom: yog sib xyaw kom haum yog ua hauj lwm nrog, tso kom txias rau 15-20 nas this).
Muab cov zis kom yoojyim tsawg kawg yog 1 teev ua ntej noj. Khaws hauv lub tub yees kom txog li ib lub lim piam rau hauv lub thawv cua txias.
Sweet Treats
Txawm tias cov kws txawj noj zaub mov muaj ib tus hniav zoo. Lawv pom tau hais tias qab zib tsis tas yuav tsum tsis txhob txiav tawm thiab ua kom pom tseeb ntawm lawv tsev neeg cov khoom noj. Amanda Bratton, RD, Piv txwv, nws hais tias feem ntau nws packs nws cov ntxhais noj su thiab noj pistachios, cheese, apples, thiab 1 los yog 2 Hershey hnia. Nws sim txwv cov khoom noj qua ntxi, tab sis lawv txaus siab rau mis nyuj khov ob peb hnub hauv ib lub lim tiam. Sarah Pflugradt, RDN, qhia txog tias nws yog qhov tseem ceeb los qhia kev sib npaug thaum ntxov thiab cia cov me nyuam zoo siab rau tag nrho cov khoom noj uas cia lawv noj lawv cov zaub mov (tej zaum tsis zoo li no) txhua lub sijhawm.
Fruity Frozen Yogurt Txiav
Daim ntawv qhia los ntawm Emily Kyle, MS, RDN
- 1 txiv tsawb loj heev
- 5 txiv pos nphuab
- 1 khob cov kua Greek yogurt
- ¼ khob txiv maj phaub mis nyuj
- 2 tablespoons ntshiab maple phoov
- 1 teaspoon vanilla extract
- Toppings Yeem: 1 teaspoon Goji berries , 1 teaspoon raw cacao nibs, ½ teaspoon unsweetened txiv maj phaub flakes
Hauv ib rab, muab cov khoom xyaw ua ke ua ke. Ncuav rau hauv ib qho ci pwm. To top nrog Desired toppings. Khov rau li 1 teev.
Noj qab nyob zoo Chocolate Peanut Butter "Ice Cream"
Daim ntawv qhia los ntawm Sarah Hilgert Pflugradt, RDN
- 4 medium bananas
- 2 tablespoons unsweetened cocoa hmoov
- ¼ khob txiv laum huab xeeb
- Toppings yeem: Crushed Txiv Laum, Carob Chips, Mini Chocolate Chips
Peel bananas thiab txiav mus rau hauv chunks. Muab tso rau hauv lub tais thiab khov kom txog thaum nyuaj (ob peb teev rau ib hmos)
Muab cov khib nyiab khov hauv cov zaub mov ua noj nrog cocoa hmoov thiab sib tov. Hloov ob tog kom sib txuas tag nrho cov txiv tsawb. Muab kom txog thaum yuav luag ua ke thiab ntxiv cov txiv laum huab xeeb. Muab ib zaug ntxiv kom txog thaum sib xyaw. Feem ntau tawm mus rau plaub lub tais thiab saum toj kawg nkaus nrog rau qhov sib tw hom yeem.