Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 213
Rog - 8g
Carbs - 28g
Protein - 9g
Tas nrho sij hawm 7 min
Npaj 7 min , Noj 0 min
Tej Hauj Lwm 3
Hauv ob peb feeb, koj tuaj yeem muaj ib qhov muab qhwv to taub nrog cov txiv hmab txiv ntoo uas muaj tseeb, uas zoo rau kev paub txog kev noj qab haus huv thiab kev puas siab puas ntsws. Vim lawv cov phytochemicals thiab antioxidants, cov nplej uas muaj hnoos qoob loo muaj kev pabcuam tseem muaj zog rau lub hlwb, ntxiv rau lawv tiv thaiv kev tiv thaiv, uas tau pom tias qeeb tsis paub. Puas yog koj tau tsawg kawg peb zaug ntawm whole grains hauv ib hnub?
Tus broccoli muaj vitamin C, fiber, thiab cov B-vitamins zoo li folate, uas pabcuam rau lub plawv mob thiab pabcuam hlwb, dhau los. Ib qho zaub ntawm ib hnub twg tuaj yeem tiv thaiv kev poob siab thiab tiv thaiv kev nco, uas tej zaum yuav txuas rau Alzheimer's disease. Ntxiv rau, kev tshawb fawb qhia tias pulses zoo li cov taum dub hauv daim ntawv qhia no tiv thaiv kev poob siab ntawm koj qhov kev puas siab puas ntsws.
Cov khoom xyaw
- 2 khob zaub qhwv thiab zaub ntug hauv paus
- ½ khob marinated artichoke lub siab, tws
- ½ khob taum dub
- 3 mus rau 4 sprigs tshiab cilantro, coarsely tws
- 1 tablespoon ntxiv nkauj xwb tus txiv roj roj
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon mustard
- 2 tablespoons dawb li tsawg rog rog yogurt
- Ntsev thiab kua txob mus saj
- 3 10-inch diameter npog tag nrho
Npaj
- Nyob rau hauv ib nrab lub tais, ntxiv slaw, artichokes, taum, thiab cilantro; maj mam muab sib xyaw ua ke.
- Nyob rau hauv ib lub tais me me, nplaum ua ke roj, vinegar, mustard, yogurt, ntsev, thiab kua txob. Ncuav tshaj qhov quav qoob loo sib tov. Toss ua ke kom txog thaum zoo coated.
- Tso cov ntaub qhwv tawm rau ntawm lub rooj tsav tsheb. Qhov chaw ⅓ ntawm qhov qhev rau txhua daim ntaub thaiv. Co lawv thiab pab. Txaus siab rau!
Muaj Variations thiab Hloov Txawv
Cov ntaub qhwv no yog cua nrog lub myriad ntawm veggies, nrog rau cov suab tswb tswb kua txob, nceb, thiab qwj.
Grill veggies rau txawv tsw thiab kev ntxhib los mos. Ntxiv sov nrog kub peppers los yog ib lub hint ntawm sriracha, los yog li lub tsos mob nrog ib tug drizzle ntawm zib mu nyob rau hauv lub slaw hnav khaub ncaws. Koj tuaj yeem tau ntxiv cov protein ntau nrog nqaij npua qaib los yog turkey mis, cub taum, los yog pov hauv ib co slevered almonds thiab tws pistachios.
Es tsis txhob cug koj yuav siv tau lwstus, zaub ntsuab, lossis lwm yam. Tau muaj tswv yim nrog koj cov zaub ntsuab. Xav kom dawb rau toss nyob rau hauv cov tshuaj ntsuab tshiab xws basil, dill, los yog rosemary. Tshaj ib txheej ntawm avocado los yog humus rau ntawm qhwv ua ntej muab cov veggies, rau ntau creamy tom.
Kev Ua Noj thiab Kev Pab Tswv Yim
Koj tuaj yeem rhaub tau cov ntaub qhwv ntawm qhov ci los yog hauv lub microwave rau 30 feeb li ib feeb ua ntej yuav puv.
Txiav txhua qhwv hauv ib nrab thiab pab nrog gazpacho los yog dib kua zaub. Nws zoo meej rau hnub sov sov. Qhov no daim ntawv qhia kuj khub zoo nrog ib tug dawb wine spritzer los yog iav ntawm sparkling dej nrog ib tug freshly squeezed txiv qaub.