Tej zaum koj tau hnov tias cov txiv hmab txiv ntoo tseem zoo rau koj tsev neeg, tab sis to taub tias yog vim li cas ho tsis paub me ntsis ntxiv. Kev sib tw loj zog kuj yuav tau txais ntau dua cov khoom noj uas yog qhov khoom noj rau hauv cov khoom noj txhua hnub. Kawm dab tsi tag nrho cov fuss hais txog, ntxiv rau lub tswv yim thiab cov zaub mov txawv kom yooj yim ntxig ntau cov txiv hmab txiv ntoo rau hauv koj niaj hnub .
Nutrition Highlights
Tag nrho cov nplej tseem tsis tau zoo tib yam ntawm kev ua cov "white" nplej.
Tsawg zauv txhais tau hais tias cov khoom noj xws li cov protein, folate, thiamin, vitamin E, thiab hlau khaws cia. Cov qoob loo muaj fiber ntau kuj pom muaj nyob hauv cov txiv hmab txiv ntoo, uas yog vim li cas tag nrho cov qoob loo ntawm qhob cij, pasta, nplej, thiab lwm yam nplej siv sijhawm ntev zuj zus thiab ua rau koj nyob siab dua.
Raws li Whole Grains Council, cov neeg uas noj tag nrho cov nplej yeej muaj feem yuav txo kev rog, kab mob hauv lub plawv, hom 2 mob ntshav qab zib, thiab qee hom mob cancer. Txij li muaj ntau txoj hau kev xaiv los ntawm, ua swaps rau tsawg kawg yog ib feem ntawm koj cov kev xaiv lis yog ib kauj ruam hauv txoj kev yog.
Sim Xyaum Nrog Ancient Grains
Quinoa yog tam sim no ib lub npe hauv tsev neeg, tab sis kuj muaj lwm yam khoom qub uas tau ua tiav , xws li farro, spelled, millet, barley, bulgur, thiab sorghum. Txhua cov noob ntu nyias txawv nyias, kev ntxhib los mos, thiab cov yeeb yam profile; ntau ntau dua hauv cov protein thiab antioxidants zoo li.
Hloov Koj Cov Khoom Noj
Pasta muaj evolved deb dhau dawb thiab tag nrho cov nplej. Niaj hnub no koj tuaj yeem nrhiav tau cov nplej zom tau los ntawm cov xim av, quinoa, los yog ntau hom nplej ntawm koj lub khw muag khoom noj. Qhov sib ntxiv ntawm qe dawb thiab legumes (zoo li taum thiab lentils) ntxiv tau ntxiv cov protein ntau.
Muab cov khoom nplej ua kom tiav rau ib mus rau ob lub khob ua noj thiab muab zaub thiab taum los yog protein ntau rau noj kom tiav.
Tsev Neeg Phooj Ywg Tag Nrho Cov Zaub Nplej Khoom Noj
Pasta tau ua ib qho yooj yim tseem grain xaiv, tiam sis tsis txaj muag ntawm lwm cov homespun zaub mov zoo li flatbreads, quinoa salad , granola, thiab paj kws -qhov, paj kws suav raws li cov qoob loo!
Peanut Peev Xwm & Txiv tsawb Granola
Cov Hauj Lwm: 9 (1/2 khob txhua)
- 1/3 khob txiv laum huab xeeb
- 1 tablespoon canola roj
- 2 tablespoons zib mu
- ½ teaspoon vanilla extract
- 2½ khob dov oj
- ¼ khob roasted txiv laum huab xeeb, txhoov
- ¼ khob taub dag
- ¼ teaspoon kosher ntsev
- ½ khob qhuav bananas
- 2 tablespoons mini chocolate chips, yeem
- Preheat qhov cub kom 300F.
- Txau ib daim ntawv loj ci nrog cov tshuaj tsuag tsis muaj tshuaj.
- Cov kua zaub lauj kaub butter, roj, zib ntab, thiab vanilla nyob rau hauv nruab nrab lub tais. Microwave rau 30 vib nas this, los yog mus txog rau thaum xaus; rov mus dua ntxiv.
- Muab cov oats, peanuts, taub dag, thiab ntsev rau hauv lub tais loj. Ncuav txiv laum huab xeeb qab zib sib tov tshaj oat sib tov thiab maj mam muab pov tseg. Hloov mus rau daim ntawv ci.
- Ci, stirring Qee zaus, kom txog thaum Golden xim av (txog 15 mus rau 20 feeb). Tshem tawm ntawm qhov cub. Thaum txias, sib xyaw txiv tsawb chips thiab chocolate chips, yog siv. Khaws rau hauv lub thawv rau lub dav hlau mus txog ib lim piam.
Qaib Bacon Ranch
Kev Pabcuam: 1
- 1 tag nrho cov qhob noom khob noom
- 1 tablespoon ranch dressing, ntxiv rau ntau topping
- 3 tablespoons shredded ib feem-skim mozzarella
- 3 ooj grilled nqaij qaib mis, ntsev lossis qias neeg
- 1 daim ncuav nqaij ua siav, ntxig
- 1/4 khob zaub qhwv zaub, xws li cov nplais thiab cov zaub paj
- Preheat qhov cub kom 400F.
- Muab naan mov mog rau ib daim ntawv ci nrog daim phom ntawv.
- Tshaj ranch dressing saum toj thiab ces sprinkle nrog cheese. Txheej ntxiv tshuav thiab ci rau 10 feeb lossis kom txog thaum cheese yog yaj.
- Sab saum toj nrog hnav khaub ncaws ua ntej pabcuam.
Mediterranean Farro zaub xam lav
Kev Pabcuam: 6 (li 1 khob txhua)
- 1½ khob qhuav debro
- 3 teaspoons kosher ntsev, faib
- 1 tablespoon ntxiv nkauj xwb tus txiv roj roj
- ½ teaspoon freshly ground black pepper
- ½ khob sliced Spanish txiv ntseej
- ½ khob taum pauv cannellini taum, rinsed thiab drained
- 1 khob diced lws suav
- ½ khob feta cheese
- 2 tablespoons tws basil
- 5 tablespoons balsamic vinaigrette
- Kosher ntsev thiab freshly av dub kua txob, mus saj
- Nqa ib lub lauj kaub loj rau dej kom npau npau thiab ntxiv ob rab diav ntsev.
- Ntxiv farro rau dej thiab ua noj raws li pob ntawv qhia. Ntws, hloov mus rau ib lub tais loj, thiab lub caij nrog ntxiv nkauj txiv roj roj thiab ntxiv ntsev thiab kua txob.
- Sib tov zoo thiab muab tso cia kom txias me ntsis. Thaum txias, ntxiv cov txiv ntseej, taum, txiv lws suav, feta, zaub basil, thiab vinaigrette. Tua zoo kom muab sib txuas.
Kub Multi-grain Cereal
Cov kev pab: 4 (li 1½ khob txhua)
- 2 khob qhuav ntev grain xim av mov
- 1 khob qhuav quinoa
- 2 khob txo rog rog
- 1 cinnamon lo
- ¼ teaspoon av cinnamon
- 2 tablespoons maple syrup, ntxiv nrog rau kev txhawm
- Fresh txiv hmab txiv ntoo rau kev pab
- Muab cov xim kasfes thiab quinoa tso rau hauv cov zaub mov lossis cov high-speed thiab grind rau hmoov zoo; hloov mus rau ib lub taub ntim thiab tso tseg.
- Muab cov mis thiab cinnamon lo rau hauv nruab nrab cov saucepan thiab nqa mus rau ib qho dej tawm hauv nruab nrab-siab kub.
- Tshem cov cinnamon stick, tom qab ntawd swis hauv av cinnamon, maple phoov, thiab ½ khob ntawm cov hmoov sib tov.
- Mus ua noj, feem ntau whisking kom txog thaum sib tov yog thickened, 6 mus rau 8 feeb. Pab tam sim ntawd topped nrog txiv hmab txiv ntoo tshiab thiab ib tug drizzle ntawm Maple syrup, yog hais tias Desired.