Tom qab ib hnub ntev ntawm lub caij ntuj no txias, tsis muaj ib yam dab tsi zoo li cov zaub mov uas nplij siab xws li cov kua qaub, kev ua si thiab cheese, los yog kua zaub qab zib. Qhov teeb meem nrog ntau cov khoom noj haus, ntawm chav kawm, yog tias ntau ntawm lawv muaj siab heev nyob rau hauv roj thiab calorie ntau ntau. Tab sis khoom noj khoom haus tsis tas yuav tsis raug mob. Nrog rau ob peb lub tweaks yooj yim, koj tuaj yeem tseem tau txais tib lub txiaj ntsim zoo ib yam, ntxiv rau qee qhov kev pabcuam ntxiv uas muaj zoo rau cov khiav ntawm kev noj haus (txawm tias koj tab tom sim poob phaus ).
Ntawm no yog qee cov lus qhia rau cov neeg ua haujlwm kom muaj kev noj qab haus huv cov nyiam cov khoom noj khoom haus, nrog rau cov kev pom zoo rau pantry rau lub caij ntuj no.
Made-Over Meatloaf
Meatloaf xwb quaj qw khoom noj khoom haus. Thiab nws muaj cov protein uas yog tsim nyog los pab kho thiab ua kom cov leeg muaj zog. Txawm li cas los xij, feem ntau cov zaub mov txawv nqaij hu rau cov khoom xyaw uas muaj calorie, sodium, thiab roj saturated.
Yuav ua li cas kom nws: Rau ib tug noj qab haus huv, ntau noj qab haus huv version ntawm meatloaf, koj muaj peev xwm siv hauv av qaib cov txwv es tsis txhob hauv av nyuj. Nws yog leaner tshaj nyuj, tshwj xeeb tshaj yog tias koj xaiv 99% tsis pub rog dawb. Koj tuaj yeem hloov tej cov nqaij nrog veggies xws li cov zaub ua si, zaub ua pleev xim, nceb, thiab zaub txhwb qaib. Koj tseem yuav tau txais cov nqaij flavorful nrog ntau cov fiber ntau (ntxiv rau koj) thiab cov vitamins. Yuav kom txo tau cov ntsev ntawm lub cev, siv cov ntsev tsawg-sodium los yog kua nqaij.
Oatmeal zoo
Oatmeal yog ib qho khoom noj haus zoo txaus siab txaus noj , tab sis cov hlau ntuag oatmeal yog ib qho kev noj qab haus huv ntau dua li lub caij nplooj ntoos zeeg.
Nws yog ib qho nyuaj carb uas muaj qoob loo ntawm cov protein ntau thiab roj ntawm tag nrho cov cereal nplej, yog li koj yuav tau txais ntau tshaj li ib qho yooj yim qab zib kho ntawm no superfood . Lub qeeb tso tawm ntawm lub zog los ntawm oats pab kom koj cov ntshav qab zib kom ruaj khov. Cov neeg khiav dejnum feem ntau zoo li lawv tshaib plab , tab sis cov ntxhuav thiab fiber ntau hauv cov hlau ntuag oatmeal yuav pab kom koj zoo siab dua ntev dua thiab tsis tshua yuav muab mus rau tom qab khiav qis dua ).
Yuav ua li cas kom nws : Yog tias koj xav hais tias steel-cut oatmeal yog bland los ntawm nws tus kheej, sim muab qee yam khoom noj qab haus huv thiab noj qab haus huv. Raws li koj tau ua nws raws li cov lus qhia pob, sib tov nyob rau hauv ib tug txiv tsawb mashed thiab ib tug tablespoon ntawm cocoa rau ib co ntau flavour thiab khoom noj khoom haus. Los yog, sprinkle nyob rau hauv ib tug teaspoon ntawm cinnamon thiab nutmeg, thiab ib tug puv tes ntawm qhuav tart cherries. Noj nrog koj nyiam berries on to top.
Hloov Mac thiab Cheese
Leej twg tsis nyiam macaroni thiab cheese, tshwj xeeb tshaj yog tom qab ntev khiav hauv qhov txias? Tab sis yog tias koj ua rau nws li niaj zaus cheese, butter, thiab mis nyuj tag, koj xaus nrog roj thiab calorie ntau ntau.
Yuav ua li cas kom nws ua: Kom ua kua thiab cheese uas txo qis roj thiab calories, tab sis tseem qab, pib nrog 12 ooj ntawm lub taub hau ntawm lub lauj kaub tais diav los yog lwm yam pas nuv ntses. Noj nws raws li pob ntawv qhia. Tom qab ntawd muab ob dia ntawm hmoov nchuav rau hauv nruab nrab ntawm cov kua sau cais thiab maj mam nyob hauv ob khob dej uas tsis yog rog. Sov lub mis thiab hmoov rau medium thiab coj mus rau ib tug boil. Txo tshav kub thiab cia nws ua kom kab mob mus txog rau thaum cov mis nyuj pib nkig. Nyob rau hauv 1 ½ khob ntawm cov roj tsawg cheddar cheese, thiab ua kom txog thaum cheese tuaj. Sib tov hauv cov thawv ntim, ua thiab pab.
Versatile Lws suav kua zaub
Cov kua zaub yog ib txwm zoo tom qab lub caij txias, thiab kua txiv lws suav yog ib qho ntawm ntau hom kua zaub kom khaws cia rau hauv koj lub pantry txhua lub caij ntuj no ntev.
Saib rau tagnrho natural, low-sodium versions kom tau txais cov khoom noj haus ntau tshaj plaws rau koj tus phaw.
Yuav ua li cas kom nws : Sim ob lub txiv lws suav nrog ob peb pob kws qoob loo thiab qe roj tsawg los yog qaib cov txwv nqaij rau pluas su thiab noj qab nyob zoo.
Txiv lws suav kua zaub tseem yog lub zoo tshaj plaws rau cov khoom noj khoom haus rau qab thiab yooj yim qeeb cooker zaub mov, xws li cov qes qaib cov txwv qes qaib. Kev noj zaub mov yooj yim, ua ke ntawm cov kua qaub ntses tsawg tsawg, ib phaus ntawm cov av tawv nqaij qaib ntxhw, ob lub kaus poom ntawm taum taum (drained), ib qho ua tau ntawm dub taum (drained), thiab pob txha chiv seasoning hauv qeeb cooker thiab ua noj rau siab rau plaub teev lossis tsawg rau yim teev.
Cov qos yaj ywm lightened-qos yaj ywm
Ib tug creamy, cheesy qos kua zaub sprinkled nrog nqaij npuas kib yuav ua tau ib qho khoom noj khoom haus zoo txaus noj thiab qab . Tab sis tag nrho cov khoom xyaw qab muaj ntau roj thiab calorie ntau ntau.
Yuav ua li cas kom nws: Koj tuaj yeem siv daim ntawv qhia koj nyiam qos yaj ywm kua zaub, tab sis ua ib co ntse thiab muaj kev hloov dua qub. Hloov ib feem peb ntawm cov qos yaj ywm nrog tib lub luj ntawm cauliflower. Nws yuav tsis hloov lub saj los yog cov taub hau ntau, tab sis koj yuav txuag tau ib tuj ntawm calorie ntau ntau. Siv cov roj tsawg-rog kom txo qis thiab roj ntau dua. Thiab tsis txhob xav hais tias koj xav tau kom txiav kom tawm lub flavour-ntim nqaij sawb. Koj tuaj yeem siv qaib cov txwv nqaij qaib, vim nws muaj roj tsawg thiab muaj calorie ntau tshaj li niaj hnub siv nqaij npuas kib.
Noj qab haus huv Kub Cocoa
Ok, ces nws yog technically tsis muaj kev nplij siab "zaub mov", tab sis tsis muaj dab tsi yog heev li nplij thiab delicious li kub cocoa. Thiab nws yeej ib txwm txhawb siab xav txog ib lub ntsiab lus tom qab ntawm kub chocolate thaum lub sij hawm kawg mais los yog ob ntawm ib txoj kev khiav hauv qhov mob khaub thuas. Hmoov tsis, cov pob khoom kub-pob zeb uas yuav tom khw yuav tsis yog qhov zoo tshaj plaws - lawv muaj cov khoom qab zib thiab cov tshuaj txhuam. Thaum siv cov mis nyuj skim, bittersweet chocolate, thiab cocoa hmoov, koj yuav tau txais kev noj qab haus huv, kev ua noj ua haus.
Yuav ua li cas kom nws: Tshaj ob khob ntawm skim los yog low-fat mis nyuj tshaj medium tshav kub . Whisk nyob rau hauv ob ooj ntawm chopped bittersweet chocolate, ib tablespoon unsweetened cocoa hmoov, ib tablespoon qab zib, 1/2 teaspoon vanilla Extract. Taws kom sov cia rau hauv npau npau ntev li ib feeb, nplawm kom txog thaum sib tov zoo. Taws kom sov thiab ncuav mus rau hauv ob lub kaus mom.