Yoojyim Swaps rau Flavour thiab Health
Nrhiav noj kom zoo tab sis tseem nyiam cov zaub mov qab koj xav noj dua thiab dua? Mediterranean noj cov zaub mov raws li ntau ntau cov txiv hmab txiv ntoo thiab zaub, cov nplej, taum, legumes, txiv ntseej, txiv roj roj, ntses, thiab yog me ntsaum thiab cheese - yog ib txoj kev noj qab nyob zoo nyob hauv lub ntiaj teb. Ua tsaug rau nws cov zaub mov thiab khoom qab zib, nws tseem yog txoj kev noj mov uas koj tuaj yeem txhawb nqa rau koj lub neej.
Pua pua ntawm cov kev tshawb fawb qhia tau tias cov tib neeg uas ua raws li kev noj haus Mediterranean tau muaj ntau yam kev pab kho mob, los ntawm lub plawv zoo thiab mob hauv lub cev thiab txo qis qis thiab mob ntshav qab zib kom ntev dua. Ib txoj kev tshawb kawm tsis ntev tas los txuas nrog Mediterranean noj cov zaub mov uas tsis muaj hnub nyoog nrog lub hlwb ntsws.
Nws yog ib yam uas yuav tsum paub txog txhua yam txiaj ntsig ntawm Mediterranean kev noj haus, thiab kev sib tw sib txawv kiag li los ua nws tes hauj lwm. Ntawm no yog ob peb Mediterranean swaps rau txhua pluas noj ntawm hnub kom pib:
Noj tshais
Zoo li cov chaw noj tshais hauv ntau qhov chaw ntawm lub ntiaj teb, tshais hauv Mediterranean yuav sib txawv raws hnub ntawm lub lim tiam. Thaum lub weekend, pluas tshais (los yog brunch) yog lub sijhawm los sib sau nrog phooj ywg thiab tsev neeg, so kom txaus, thiab txaus siab rau cov kab ke qub.
Nyob rau sab qaum teb ntawm Mediterranean, piv txwv li, koj yuav xav pom cov roj hmab hauv cov roj txiv ntseej thiab cov tshuaj zaj zis (nruab nrab Eastern qhuav tshuaj ntsuab sib tov), ntau yam muag muag thiab tawv nqaij, khaus, tshiab dib thiab lws suav nyias , cov txiv ntseej, thiab zaub zaub rau ntawm rooj.
Lub sijhawm ua haujlwm, noj tshais hauv Mediterranean yog qhov ceev thiab lub teeb.
Sim cov swaps no:
| Yog tias koj nyiam: | Sim ua: |
| Qab zib cereal thiab mis nyuj haus | Oatmeal nrog mis nyuj, topped nrog cinnamon, zib mu, thiab sliced txiv hmab txiv ntoo |
| Plain bagel nrog cream cheese | Tagnrho cov phaj nplej uas muaj cov kabmob sib kis, zoo li hummus, guacamole, lossis ib lub tshis tshiab, kis tau tus tshis cheese thiab topped nrog txiv lws suav thiab txiv hmab txiv ntoo tshiab rau sab |
| Muffin nrog butter | Greek yogurt parfait nrog granola, txiv hmab txiv ntoo tshiab, thiab ib tug drizzle ntawm zib mu on to top |
The Oldways Breakfast 1-2-3 Npaj, tshoov los ntawm Mediterranean cov tshav noj zaub mov, muab cov khoom noj tshais ua ke rau hauv peb pawg:
- Tag nrho cov nplej
- Fresh txiv hmab txiv ntoo los yog zaub
- Ib qhov chaw muaj protein ntau (xws li qe los yog yogurt)
Noj khoom (txawm tias ib feem me me yog tias koj tsis hnov tshaib plab thaum sawv ntxov) los ntawm txhua yam ntawm cov pawg no yuav ua rau koj zoo siab thiab ua kom tiav txog thaum pluas su.
Noj su
Nyob rau lub caij nplooj ntoos hlav ntxov, horiatiki, los yog tsoos Greek zaub, pib tshwm ntau dua ntawm cov ntxhuav Greek. Nws muaj ntau yam khoom xyaw-txiv lws suav, cucumbers, txiv lwg liab, cov kua txob ntsuab, thiab cov nqaij nyuj feta cheese, thiab Kalamata cov txiv ntseej-thiab nws tau hnav khaub ncaws nrog cov txiv neej ntxiv roj txiv hmab txiv ntoo , kua txiv hmab txiv ntoo liab, thiab ib rab ntsev thiab qhuav oregano. Cov khoom qab zib tshiab yog cov kev xaiv rau pluas su, nrog cov hom qoob mog qab zib los yog crackers rau sab.
Sim cov swaps no:
| Yog tias koj nyiam: | Sim ua: |
| Qaib ntxhw club sandwich nrog daim tawv nyias | Ib qho xuab zeb nrog cov kaus poom lossis pouched ntses, zoo li tuna, sardines los yog salmon, thiab ib qho zaub tshiab ntsuab lossis ib qho zaub kua zaub rau sab |
| Cobb zaub xam lav nrog xiav cheese khaub ncaws | Fattoush, Mediterranean nruab ntug, yog tsim los ntawm toasted tshuav daim ntawm pita mov ci, me ntsis ntxiv nkauj xwb tus txiv roj roj, ntau ntau cov txiv qaub kua txiv, thiab txawm tias zaub ntawm tes-cucumbers, txiv lws suav, radishes, thiab ntsuab dos feem ntau yog ntxiv, nrog nrog tshuaj tshiab zoo li parsley los yog mint |
| Roast Nqaij Nyuj Reuben Sandwich | Mediterranean mezze phaj nrog cov txiv ntseej, av suab poom, cheese, txiv hmab txiv ntoo tshiab, thiab pita los yog crackers (yog tias koj nco tau nqaij, ntxiv ob peb lub txiv) |
Noj hmo
Kev lig kev cai nyob rau hauv Mediterranean, noj su yog qhov loj tshaj pluas noj ntawm hnub thiab noj mov yog ib qho teeb pom kev. Yog hais tias koj siv los heartier, cov zaub mov ntau flavorful, sim sim ntau dua tshiab tshuaj ntsuab thiab cov txuj lom.
Tshuaj thiab txuj lom tuaj yeem ua rau lub teb chaws Mediterranean ntawm cuisines ntau, cinnamon, thiab Ginger nyob rau hauv Mediterranean Mediterranean thiab qhuav oregano, thyme, thiab saffron nyob rau hauv Southern Europe-thiab lawv txo qhov xav tau ntxiv ntsev thiab rog thaum noj.
Sim cov swaps no:
| Yog tias koj nyiam: | Sim ua: |
| Mac thiab cheese | Ib feem me me ntawm cov nplej hlais tag nrho (ze li 2/3 khob zaub ua si) nrog wilted spinach, txiv roj roj, taum dawb, taum anchovies, parmigiano reggiano cheese, thiab seasoned nrog zaub txhwb liab, kua txob liab kua txob, thiab txiv qaub |
| Burger thiab fries | Grilled nqaij qaib ntawm ib tug tseem qiv pita nrog tzatziki (dib yogurt sauce), muab kev pabcuam nrog roasted roasted nrog rosemary thiab txiv roj roj |
| Ntses thiab chips | Flounder lossis salmon-grilled, pan-seared, los yog ci hauv parchment-nrog cov nqaij ua siav tag nrho thiab cov caij ntuj sov, xws li cov nplooj zaub los yog cov ntseg. (Quinoa, txhuv xim av, thiab nplooj pias yog cov glutens tsis pub dawb.) |
Noj ntau hom txiv hmab txiv ntoo, zaub, txiv ntseej, noob, cov txiv hmab txiv ntoo, khoom qab zib, thiab lwm yam zaub mov zoo noj yog qhov zoo tshaj plaws rau kev noj zaub mov zoo. Luckily, muaj ntau yam Mediterranean khoom noj thiab flavors los txhawb koj. Tom qab tag nrho, cov neeg nyob ib ncig ntawm lub Mediterranean tau noj no txoj kev rau ib-paus xyoo.
Oldways, ib lub koom haum Boston-based nonprofit thiab koom haum noj zaub mov, tsim lub Mediterranean noj haus hauv xyoo 1993 nrog Harvard Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab lub koom haum World Health.