Yakanakisa Salad Kudya Mazano Muna 2022

Salad chikafu chekugadzirira mazano anokubatsira kuronga chikafu chako chezuva nezuva chinogona kubatsira hutano hwako uye muviri metabolism uye kupa zvakawanda zvakanaka zvinovaka muviri. Salads inogona kuva nezvakawanda zvinongedzo zvakapfuma muhutano hutano hunovandudza mararamiro ako ane hutano mukudya kwese kwaunogadzirira iwe nemhuri yako. (Saradhi Kudya Kugadzirira Mazano)

Kunyangwe iwe uri pakudya kwakasimba, zvemuriwo kana vegan, sarudzo hadziperi, uchipa hutano hwako hwesalad kudya zuva rega rega kana kutoita kare uye uuye nazvo kuti uwane chikafu chine hutano pakumhanya. (Saradhi Kudya Kugadzirira Mazano)

Chii chinonzi Salad Kudya?

Chikafu chesaladhi rudzi rwechikafu chinowanzova nezvikafu zvakati wandei, imwe yacho inofanira kunge iri mbishi. Chinhu chikuru chemasaladhi, senge tuna saladhi kana saradhi yembatatisi, inowanzotumidzwa zita resaladhi. Sarudzo hadziperi uye haugone kukanganisa nemaflavour aunoda.

Salad ndiro inogona kunge iri dhishi repadivi, asi kazhinji inoonekwa sendiro yakaparadzana iyo inogona kuzadzisa zvese zvinodiwa nemuviri wako. Unogona kubatsirwa nekudya saladhi sechikafu panzvimbo pechikafu chine macalorie akawandisa asi chinovaka muviri chine utano. V

Chii Chakakosha Kwesaladi Pakudya?

Kusanganisira saladhi inzira yakanaka yekuwedzera ine simba antioxidants, zvicherwa uye mavhitamini mukudya kwako. Uye kudya saladhi inzira iri nani yekuvandudza mararamiro ako uye kuwedzera metabolism yako. Kudya kwesaladhi kunogona kuva nezvose zvaunoda kuti ugutse nzara yako uye muviri unoda.

Nekudaro, kana iwe ukasateera kune zvinongedzo uye kupfeka, zviri nyore kukanganisa pakusarudza saladhi sezvo macalories aya anogona kudarika mabhenefiti ehutano mbishi zvigadzirwa semuriwo kana muchero. Kuchengetedza kuenzanisa paunenge uchibika saladi kunogona kuva kwakaoma kana iwe ukasangwarira. (Saradhi Kudya Kugadzirira Mazano)

Sei Salad Kudya Kwakanaka Kwauri?

Pamusoro pekupa mazinga akakwirira ezvikafu, kudya kunyange diki kushumira saladhi sechikafu kuchakubatsira kuti usangane nekudya kwako kunokurudzirwa kwevhithamini yakakosha seC, B6, A kana E, uye folic acid. Uye kana iwe ukawedzera kudya kunovaka muviri kune saladhi, ichakubatsira iwe kutora izvo zvinovaka muviri zviri nyore.

Kunyange vakadzi vane menopausal vanogona kubatsirwa nekudya kanenge imwe saladhi pazuva, sezvo kudya kukuru kwemiriwo mitsvuku nemichero kwakaratidza kuderedza mazinga ekurasikirwa kwepfupa muvakadzi vasati vasvika. Chimwe chikonzero chekuwedzera mafuta kune saladhi yekupfeka ndeyekubatsira kutora alpha-carotene, lycopene, uye beta carotene. (Saradhi Kudya Kugadzirira Mazano)

Saladi Inofungidzirwa Kudya Here?

Salads inowanzoonekwa sechinhu chaunodya pamberi pekudya kwemasikati kana nekosi huru, asi saradhi inogona kutorwa seyakazara kushanda sezvo inogona kunge ine zvigadzirwa zvine zvese zvaunoda mukudya, kana kupfuura zvaungada kana ukasangwarira.

Pamusoro pekuzadza dumbu rako, kudya saradhi kunokupa hutano hwakanaka uye mavhitaminzi izvo kudya kwenguva dzose kunogona kushaikwa. Saka kudya kwakanyatsonaka kunogona kuva dhishi resaladhi rizere nezvinonaka uye zvinonaka izvo pasina munhu anogona kuramba kuedza. (Saradhi Kudya Kugadzirira Mazano)

Kudya Salad Zuva Nezuva Kune Utano Here?

Kutanga saradhi ine hutano zuva rega rega haizokukuvadzi, pane zvinopesana, ichakupa simba sezvo iwe uchizobvisa yakawandisa shuga uye isina hutano makhahydrates kubva pakudya kwako. Yakatakurwa nemaminerari, mavhitamini, uye antioxidants, saladhi ndiro isarudzo yakanaka yeimba kana bhizinesi masikati.

Kana ukadya zvokudya zvinorema, sezvingabvira uchanzwa wakarara pashure pacho. Kuva nesalad kunokutsigira nesimba rakawanda kukubatsira kufambirana nezuva. Kanganwa nezvekuguta mushure mekudya, saladhi ichakubatsira kuti unzwe wakaguta uye uine simba uye zvechokwadi ichakubatsira iwe kunzwa zviri nani.

Tarisa vhidhiyo iyi kuti uone zvinoitika kumuviri wako kana iwe ukadya saladhi mazuva ese. (Saradhi Kudya Kugadzirira Mazano)

Ndeipi Nzira Yakanakisa Yekudya Prep Salads?

Kunyange zvazvo kugadzirira saradhi kungaratidzika sebasa rinopedza nguva, chaizvoizvo hazvisi. Salads isarudzo yakanakisa yekudya iyo inogona kugadzirirwa kunyange maawa makumi mana nemasere mberi. Nokudaro, iwe unogona kugadzirira saladhi yako mberi uye kuitora kunze kwefiriji uye uite kuti igadzirire kushanda. Zvinonzwika zvakanaka, handiti?

Chaunofanirwa kurangarira ndechekugara uchishandisa michero nemiriwo mitsva. Mimwe miriwo haigari kwenguva refu, saka zvakakosha kuti urege kuisiya mufiriji kwenguva yakareba. Gara uchitenga zvinhu zvitsva zvekudya zvakati wandei kudzivirira kutambisa chikafu. (Saradhi Kudya Prep Mazano)

Salad Kudya Prep Grocery Rondedzero

Hurongwa hwakakosha! Gara uchironga kudya kwako kwevhiki nevhiki saladhi! Nenzira iyi, iwe unodzivirira kutambisa miriwo mitsva nemichero, izvo zvisingadhure zvakanyanya. Tora nguva yekusarudza kuti ndeapi masaladhi ekugadzirira mukati mevhiki uye tenga zvinoenderana. Ita rondedzero yekutenga uye gara uchitenga chaizvo zvaunoda.

Kana iwe uchida kugadzirira chikafu chesaladhi nekukurumidza, sarudza miriwo inogara yakachena kwenguva refu. Miriwo yemashizha yakadai seretisi, makabheji matsvuku, makarotsi, hanyanisi ndizvo zvinonyanya kukosha kune chero chikafu chesalad. Wedzera mamwe mapuroteni sehuku, soya bhinzi kana kutenga tuna yemumagaba womwaya muto pamusoro payo uye chikafu chako chakanaka uye chine hutano chagadzirira. (Saradhi Kudya Prep Mazano)

Salad Kudya Kugadzirira Mazano

Kugadzirira kwakanaka uye kuronga hafu yezvokudya. Pane zvimwe zvinhu zvaunofanira kutanga kuita kana uchitenga miriwo nemichero mitsva. Vageze zvakakwana, vaome uye vafanocheka, wozozvichengeta mufiriji. Unogona kuzoashandisa kukurumidza kuwana chikafu chako.

Ehe, zvimwe zvitoro zvinopa pre-yakachekwa uye pre-shredded miriwo yakagadzirira kushandiswa, asi inokuchengetedza mari kana ukaita izvi wega. Iwe unogona zvakare kugadzirira mamwe masaladhi nekukurumidza uye woachengeta mufiriji kusvika ashandiswa. (Saradhi Kudya Prep Mazano)

Inguva yakareba Sei Iwe Unogona Kugadzirira Salad Pamberi

Iyo yakagadzirwa saladhi inogona kuchengetwa mufiriji kwemazuva matatu kusvika ku3, zvichienderana nemishonga inoshandiswa. Zvisinei, nguva dzose zvakanakisisa kugadzirira ndiro ye saladhi usati wadya. Asi dzimwe nguva purogiramu yakabatikana inokumanikidza kuti ugadzirire zvokudya zvako pachine nguva. Nokudaro, zviri nani kuita saradhi zvisati zvaitika pane kudya zvokudya zvisingafadzi.

Shandisa midziyo yakachena, yakaoma kuchengetedza saladhi yako mufiriji. Iwe unogona kuita zvauri kuronga kushandisa zuva rinotevera nemichero nemiriwo zvinoparara. Zvakakoshawo kugadzira zvidimbu zvezvokudya kudzivirira ndiro dzesaladhi kubva pakunyorova.

Tarisa vhidhiyo iyi kuti uwane rumwe ruzivo rwekuti ungachengeta sei saladhi yako nyowani kwemazuva. (Saradhi Kudya Kugadzirira Mazano)

Iwe Unodya Sei Prep Salad Pasina Iyo Kuwana Soggy?

Kuti usawane yako saladhi ndiro soggy mushure memazuva maviri, iwe unofanirwa kudzidza zvimwe zvinhu kubva panguva yaunogadzira yako saladhi kuti uone kuti inogara iri nyowani uye inonaka. Icho chinongedzo ndechekuisa zvishongedzo uye kuzvitakura nemazvo kuti zvirambe zviri zvitsva.

Kuti uchengetedze ndiro yako yemuriwo, chengeta muto wako wakaparadzana uye kurunga usati washandisa. Nokudaro, iwe unogona kuva nemuto uye miriwo yakagadzirira kuendesa muhari yaunogona kutakura newe paunenge uchienda kubasa. Kana kuti unogona kupeta zvinongedzo zvako zvakanaka wozvichengeta zviri nyoro uye zvinonaka. (Saradhi Kudya Prep Mazano)

Kuisa Kudya Kwako Kwesaladhi - Nhanho Nenhanho

Kuisa zvigadzirwa zve saladhi muhari kana mudziyo unogona kuva basa reunyanzvi - zvose zvine mavara uye zvinokwezva, asi zvinonaka kana iwe uchiravira. Ndicho chikonzero nei zvakakosha kuisa zvakanaka kuchengetedza maflavour ese akagadzirira iwe. Heano mamwe matanho akakosha aunofanira kutevera. (Saradhi Kudya Kugadzirira Mazano)

Danho 1: Kuisa Kupfeka

Kana iwe uchida kuchengetedza kupfeka ne saladhi, iva nechokwadi chekuisa chipfeko pasi, kure nemashizha anozonyorova paanosangana nekupfeka. Wedzera zvipunu zvishoma zvemuto pasi pegaba kana chimwe chigadziko chisina mhepo.

Danho 2: Kuisa Mavheji Akasimba Uye Michero

Miriwo yakaoma uye michero yakadai semaapuro, karoti, anyanisi, tsvuku tsvuku inofanira kuenda pamusoro pemuto. Izvi zvichanakawo zvirinani nekuda kwekupfeka nekuti vanotora flavour zvinyoro pasina kunyorova kubva pakupfeka.

Danho 3: Yakabikwa Ingredients

Chikamu chinotevera chinofanira kunge chine chero sebhinzi, pizi, mupunga, quinoa, noodles kana pasta. Chese chaunoda unogona kushanda nacho. Pasta inofanira kubikwa al dente, yakanatswa zvakanaka uye firiji. Usawedzera zvinhu zvinopisa kune saladhi yauchachengeta mufiriji.

Tarisa vhidhiyo iyi kuti uwane rumwe ruzivo nezvekuisa ndiro dzesaladhi muchirongo chemasoni. (Saradhi Kudya Kugadzirira Mazano)

Nhanho 4: Mapuroteni Layer

Chikamu chinotevera chinofanira kunge chine mamwe mapuroteni. Iwe unogona kusarudza nyama yakabikwa, hove kana cheese. Chero zvaunenge wafunga kushandisa, ita shuwa kuti yakachekwa uye yakadirwa chero yakawandisa mvura. Iwe unogonawo kushandisa mazai akaoma-akabikwa kana mbeu dzisina gluten dzakadai sequinoa. (Saradhi Kudya Kugadzirira Mazano)

Danho 5: The Last Layer

Chekupedzisira asi chisiri chidiki chinofanira kunge chiri izvo zvinongedzo zvaunogara wakagadzirira mufiriji asi wedzera usati wafunga kudya ndiro yesaladhi. Chengetedza lettuce yako ichangobva kuchekwa, mastrawberries, avocado kana michero yakaomeswa yakagadzirira, asi wowedzera pakupedzisira. (Saradhi Kudya Kugadzirira Mazano)

Danho 6: Kusanganisa Salad

Sanganisa zvakanaka usati wadya iyi yakaturikidzana ndiro yesaladhi uye unakirwe chikafu chako chepamba chine hutano. Kana ukaipeta zvakanaka, inogara iri nyowani kwemazuva akati wandei uye inogona kunakidzwa usingapedze nguva yakawandisa uchigadzira chikafu chemhando yepamusoro chaunogona kuenda nacho kubasa kana kumirira kuti uuye kumba. (Saradhi Kudya Kugadzirira Mazano)

10 Hutano Hutano Kudya Kudya Mazano e2021

Sarudzo dzinenge dzisingaperi kana zvasvika kune mazano ekudya saladhi. Pane zvakawanda zvakasiyana-siyana mukudya kumwe chete zvekuti hazvibviri kupera mazano. Heano mamwe anokurumidza uye ane hutano ekudya saradhi mazano kuti aenderane nezvinodiwa zvakasiyana. Unogona kuedza zvimwe kana zvese!

Kubatanidza kudya kwesaladhi nehuwandu hwekurovedza muviri kunogona kuve kuhwina musanganiswa wekubudirira uremu kurasikirwa. Wedzera zvakawanda zvemiriwo yakabikwa kana yakabikwa, mamwe mapuroteni, uye muto usina macalorie akawanda, uye uchawana kudya kwakakodzera kukubatsira kuderedza uremu. (Saradhi Kudya Kugadzirira Mazano)

Flat-Tummy Salad

Iwe unogona kunge uchiziva kuti unoshingirira sei kuti udzike uremu uye kuti kurasikirwa nedumbu rako kwakaoma zvakapetwa kaviri kupfuura chero chinhu chipi zvacho. Nekudaro, hazvigoneke kurasikirwa nedumbu iro rakasindimara nekudya zvine hutano uye zvinonaka saladi uye kuratidzika kudada munguva pfupi. (Saradhi Kudya Kugadzirira Mazano)

Ingredients

• 2 mazai akaomeswa
• 1 makotapeya
• 1 kapu yehuku yakashambidzwa
• 14 oz yeakacheneswa artichoke mwoyo
• Inenge 5 oz yemashizha akavhenganiswa
• ¼ mukombe wemafuta emuorivhi
• ¼ teaspoon ye pepper
• ¼ teaspoon yemunyu
• 2 mashupuni emasitadhi
• 2 tablespoons yeapuro vhiniga

Cheka mazai, avocado, nemiriwo kuita zvidimbu zvidiki. Sukurudza chickpeas kubvisa munyu. Mune imwe ndiro, gadzira muto kubva kumafuta, pepper, munyu, masitadhi uye vhiniga. Kana uchizoidya pakarepo, sanganisa zvose pamwe chete uye unakirwe. Kana uri kugadzirira gare gare, peta pasina kusanganisa.

Diabetic Salad Kudya

Chikafu cheshuga chinowanzoonekwa sekudya kwakaderera-carb. Iri rudzi rwesaladhi rine mizhinji yemiriwo yakachekwa uye mapuroteni anozove akanakisa kune avo vari kunetseka nepamusoro mazinga eglucose. Uye yakazara nekunaka uye zvakanyanya kukosha - zviri nyore kugadzirira. (Saradhi Kudya Kugadzirira Mazano)

Ingredients

• Mazamu ehuku akarungwa kumativi ose
• 2 tablespoons mafuta omuorivhi
• 3 makapu ekare akachekwa
• 1 kapu yeBrussels inomera
• 1 mukombe wemagaka
• 1 kapu yekabheji yakachekwa
• 1 kapu ye shredded karoti
• 1 mukombe wefennel
• ½ kapu yehanyanisi tsvuku yakachekwa
• 1 kapu yematomatisi akachekwa
• ¼ mukombe wemhodzi dzedamba

Zvekupfeka

• 2 tablespoons yeapuro vhiniga
• Zvipuni zviviri zvemafuta omuorivhi
• 1 ½ muto weremoni
• 1 minced garlic clove
• 1 tsp ye minced fennel

Dururirai mafuta omuorivhi pamusoro pemazamu ehuku akarungwa. Isa tireyi ine mazamu muovheni yakare wobva wabika kwemaminitsi makumi matatu. ngazvitonhore. Zvichakadaro, cheka, cheka uye gadzira miriwo.

Zvose zvavo zvinoda kutemwa muzvidimbu zviduku, zvakasanganiswa zvakanaka uye zvakasiiwa kuti zvizorore mufiriji. Kana nyama ichitonhorera, icheke uye uwedzere mundiro nemiriwo. Pfeka pamwe chete nezvakapihwa uye unakirwe nekudya kwako zvakanyanya. Kana iwe uchida kuchengetedza saladhi kwekupedzisira, chengetedza kupfeka uye nyama zvakaparadzana kusvikira uchishanda. (Saradhi Kudya Kugadzirira Mazano)

Vegetarian Salad Kudya

Mazhinji madhishi esaladhi anogona kupihwa miriwo kana iwe uchisiya zvimwe zviri pachena zvinongedzo. Ivo vachiri vane hutano uye vanopenga zvinonaka uye vanogona kushumirwa nekukurumidza kana sesadhi yekudya prep. Heino resipi yeiyi saladhi. (Saradhi Kudya Kugadzirira Mazano)

Ingredients

• 8 oz yepasta kana mupunga noodles
• ¼ mukombe wehanyanisi yakagurwa
• 6 oz yehowa yesarudzo yako (portobellos, morels, shiitakes)
• 2 tablespoons yemafuta emuorivhi ekuwedzera
• 3 makapu akachekwa asparagus
• Munyu uye pepper
• Parsley
• 4 yakatemwa chitubu hanyanisi

Zvekupfeka

• 4 tablespoons yemafuta emuorivhi ekuwedzera
• 2 tablespoons yejisi remonamu
• 1 garlic clove
• mhiripiri

Bika pasta al dente, dhonza uye usiye kuti itonhorere. Dzorera pasta nemupunga noodles kuchengetedza iyi saladhi dish gluten-isina. Gadzirira, gurai uye gadzira miriwo. Pisa pani woisa hanyanisi nemafuta. Bika kwemaminitsi mashomanana, wobva wawedzera howa, mwaka. Kurudzira uye gadzira mamwe maminitsi mashanu.

Wedzera asparagus uye fry nokukurumidza. Sakanidza pasta nehanyanisi, howa, asparagus uye wobva wawedzera parsley uye chitubu hanyanisi. Gadzirira zvipfeko zvakasiyana uye urisase pamusoro pe saladhi. Sanganisa zvakanaka uye unakidzwe nekudya kwako. Kana uri kugadzirira ndiro iyi gare gare, wedzera kupfeka usati washumira saladhi. (Saradhi Kudya Kugadzirira Mazano)

Salad Nicoise

Salad Nicoise inobva kuFrance, uye zita rayo rinobva kuguta reFrance reNice. Nice idunhu remahombekombe muFrance uye zvese zviwanikwa zvinowanikwa mukati kana kutenderedza dunhu rino. Hazvishamisi kuti anchovies, maorivhi kana matomatisi chikamu chekudya ichi saladhi. (Saradhi Kudya Kugadzirira Mazano)

Ingredients

• 15 ounces emucheka mutsvuku wakachekwa
• munyu
• 2 tablespoons yewaini yakaoma yakaoma
• 4 mazai akaomeswa
• 10 ounces yegreen beans
• ¼ mukombe wewaini vhiniga
• ¼ mukombe wehanyanisi yakachekwa
• 2 tablespoons yemasitadhi
• 1 tablespoon ye thyme itsva yakagurwa
• Ground mhiripiri
• 1 kapu yemafuta emuorivhi ekuwedzera
• 8 cherry tomate nehafu
• 1 musoro we lettuce
• 6 radishes, akachekwa
• 2 makani eanchovies, akadirwa
• ½ mukombe weNicoise maorivhi

Bika mbatatisi mumvura ine munyu kwemaminitsi angangoita mashanu kana kusvika yanyorova. Simbisa, pfapfaidza imwe waini uye rega itonhore mune imwe mudziyo. Fashaidza bhinzi mune imwe pani, dhonza uye wosiya kuti zvitonhore.

Shingairira mazai kwemaminitsi gumi nemaviri, tumira kumvura inotonhora kuti umise kuvira, uye rega kupora. Gadzirira muto nekusanganisa mafuta, vhiniga, hanyanisi, munyu, mhiripiri, uye thyme. Whisk kusvikira zvose zvasangana. Wedzera ¼ mukombe wemuto kune mbatatisi.

Isa mashizha e lettuce pandiro uye uwedzere mbatatisi pamusoro. Wedzera bhinzi yakasvibirira, radishes, anchovies, mazai akakamurwa uye kumusoro nemuto wasara. Ronga madomasi echerry ane hafu, nyudza muto uye pamusoro ne½ mukombe Nicoise maorivhi. (Saradhi Kudya Kugadzirira Mazano)

Greek Salad Kudya Kugadzirira

Iyi iri nyore asi ine hutano hwekudya kwemanheru saladi ndizvo zvaungade pamazuva ekushanda akabatikana kana iwe uchida chimwe chinhu chakamirira iwe mufiriji. Uye iva nechokwadi chekuwedzera, sezvo iwe zvechokwadi uchada zvimwe. (Saradhi Kudya Kugadzirira Mazano)

Ingredients

• Lettuce
• Cherry madomasi
• Makaskodha
• Tsvuku hanyanisi
• Miorivhi
• Feta chizi
• Vhiniga, mafuta uye zvinonhuwira zvekushongedza

Grate miriwo yose uye feta cheese. Isa lettuce pasi pendiro. Isa pre-cut miriwo, maorivhi uye feta cheese. Gadzirai kupfeka zvakasiyana kuitira kuti zvigadzirire kusanganiswa kwekupedzisira uye kushumira. Sanganisa zvakanaka usati washumira uye unakidzwe nekudya kwako kunonaka uye kunonaka. (Saradhi Kudya Kugadzirira Mazano)

Thai Chicken Salad

Kunyangwe zvingaite sezvisinganzwisisike, kugadzirira iyi saradhi neyakafanogadzirirwa zvinhu hazvisi nyore. Ita shuwa kuti une zvese zviripo, yako crispy uye inonaka saladhi ichave yakagadzirira uye yakamirira iwe kuti unakirwe nekudya kwako. (Saradhi Kudya Kugadzirira Mazano)

Ingredients

• Chikamu chechina chemuto weraimu
• 1/4 mukombe soy sauce (yakaderera sodium)
• 1/4 mukombe peanut butter (creamy)
• Uchi (zvipunu zviviri)
• 1 tablespoon chili sauce (Sriracha)
• 1 minced garlic clove
• 1 teaspoon itsva ginger root minced kana 1/4 teaspoon ginger powder
• 1 tablespoon sesame mbeu yemafuta
• 1 bhokisi (14 ounces) coleslaw blend saladi
• 1 1/2 makapu akapiswa shredded rotisserie huku
• 4 hanyanisi dzegirini
• Yakachekwa 1/4 kapu itsva cilantro, yakagurwa
• Optional: uchi-akakangwa nzungu, akachekwa

Kuti ugadzire kupfeka, whisk zviyo zvisere zvekutanga kusvika zvinyoro. Sanganisa zvigadzirwa zvesaladhi nekupfeka mundiro huru yekuvhenganisa. Refrigerate kweawa 1, chisimbiso. Mwaya nzungu pane imwe neimwe inoshandiswa, kana uchida. (Saradhi Kudya Kugadzirira Mazano)

Mediterranean Bulgur Salad

Iyi saradhi resipi inogona kuve yakasiyana-siyana sezvo iwe uchigona kusiyanisa zvinongedzo uye uine yako mutsauko. Chero zvipi zvimisikidzo zvaunosarudza, zvicharamba zvichinaka uye zvinokwezva zvinoshamisa kune palette yako, uye zvakakodzera nguva yako yekugadzirira. (Saradhi Kudya Kugadzirira Mazano)

Ingredients

• 1 mukombe bulgur zviyo
• 2 makapu emvura
• 1/2 teaspoon kumini
• 1 / 4 teaspoon munyu
• Gaba (15 ounces) yebhinzi yakagezwa uye yakadirwa garbanzo kana chickpeas
• 6 ounces mwana sipinashi (anenge 8 makapu)
• 2 makapu ehafu cherry tomato
• 1 hafu uye yakatsetseka yakachekwa diki tsvuku tsvuku
• 1/2 kapu ye feta cheese, yakapwanyika
• 2 mashupuni akachekwa mint yakachena
• 1/4 mukombe we hummus
• lemon juice (zvipunu zviviri)

Sanganisa zvigadzirwa zvina zvekutanga mune 6-quart saucepan uye uuye kumota. Deredza kupisa kusvika pasi uye simmer nechivharo pa 10-12 maminitsi kana kusvika miriwo yakanyorova. Wedzera garbanzo bhinzi. Bvisa pamoto woisa sipinashi. Rega zvimire zvakavharwa kwemaminitsi mashanu kusvika sipinachi yasvava. Sanganisa zvakasara zvinoshandiswa mundiro yekuvhenganisa. Isa mufiriji uye udye inotonhora kana kushumira inopisa. (Saradhi Kudya Kugadzirira Mazano)

Ramen Salad

Kana iwe usingakwanise kuramba saradhi yenoodle, iyi saladhi inofanirwa kunge iri pane yako menyu kamwechete pasvondo. Iyi inoshamisa uye inonaka saladhi haitore nguva yakawanda kugadzirira, asi icharamba ichiravira zvakanaka kunyangwe ikagadzirirwa mazuva mashoma pamberi. (Saradhi Kudya Kugadzirira Mazano)

Ingredients

• 9 ounces e shrimp ramen noodles
• Makapu mashanu emvura inovira
• 1 pound ye spicy pork soseji
• 3/4 kapu yesame yakakangwa saladi kupfeka (Asian)
• 3/4 kapu yegirini hanyanisi, yakachekwa
• 1/2 kapu ye cilantro itsva, yakagurwa
• 1/2 teaspoon grated lime zest
• 3 masipuni lime lime
• Inenge 8 ounces yechando peas itsva
• 1-1/2 makapu emwana karoti
• 4 maspuni akachekwa yakaoma yakakangwa nzungu

Muhombe yekuvhenganisa mbiya, isa ramen noodles, kota, uye isa parutivi pakiti yezviyo. Fukidza ma noodles nemvura inopisa uye wosiya kwemaminitsi mashanu kuti apfave. Bvisa ma noodles uye wogeza nemvura inotonhora. Mushure mekudonha zvakanaka, dzokera mundiro.

Muhombe ye skillet pamusoro pekupisa kwepakati, kubika uye kuputsa masoseji kusvikira asina kutsvuka, anenge maminitsi mashanu kusvika manomwe. Bvisa mvura yakawandisa uchishandisa pepa tauro.

Kanda ma noodles ne vinaigrette, 1/2 mukombe scallions, cilantro, lemon zest, muto weremoni, uye zviri mukati mehomwe yakachengetwa. Sanganisa chando peas, hanyanisi, 3 tablespoons nzungu, uye bhakoni muhombe yekuvhenganisa ndiro. Wedzera hanyanisi yakasvibira yasara nenzungu pamusoro. (Saradhi Kudya Kugadzirira Mazano)

Avocado Steak Salad

Iyi saradhi resipi ndiro huru yekunakidzwa kwegore rose, kunyanya muzhizha. Chitarisiko chayo chinoyevedza uye kuravira zvichakukurudzira kuti uzviedze uye uzviite kamwechete pasvondo kuti unakirwe nemhuri yako. (Saradhi Kudya Kugadzirira Mazano)

Ingredients

• ¾ pound yeBeef flat iron steak kana top sirloin steak
• Chikamu chechina teaspoon yemunyu, yakaparadzaniswa
• Chikamu chechina teaspoon chili, kupatsanurwa
• 1/4 mukombe yakawedzera mhandara yemafuta emuorivhi
• 2 tblsp balsamic vinaigrette
• Lemon juice, 2 mashupuni
• 5 oz. mucheche sipinachi, mutsva (anenge 6 makapu)
• 4 radishes, yakaonda zvakapetwa
• 1 yepakati beefsteak tomato, yakachekwa
• 1/2 yepakati yakaibva avocado, yakapepetwa uye yakachekwa
• Optional: 1/4 mukombe crumbled blue cheese

Mwaya hafu yeteapuni yemunyu uye 1/4 yeteapuni yemhiripiri pamusoro pesteak, grill pamusoro pekupisa kuri pakati nepakati kana kusvika nyama yemombe yakwana (chiyereso chekushisa chinogona kuverenga 135° chepakati-chishoma, 140° chepakati, uye 145° zvepakati). - zvakanaka). Bvumira nguva yekuzorora kwemaminitsi mashanu.

Zvichakadaro, whisk pamwe mafuta, vhiniga, ndimu muto, uye yasara munyu uye mhiripiri mundiro isina kudzika. Igovera sipinachi pamativi ose mana. Rasa matomatisi, avocado, uye radishes. Cheka steak uye ushumire pamusoro pe saladhi. Kanda muto pamusoro payo womwaya nechizi kana uchida. (Saradhi Kudya Kugadzirira Mazano)

Bhinzi Saladi

Kana uchitsvaga saradhi ine mapuroteni asi isina nyama, iyi saladhi yebhinzi ndiyo chikafu chinozadzisa zvaunoda pakudya. Kunze kwekukurumidza kugadzirira, ine mavara uye inonaka. Gadzirira pachine nguva uye unakidzwe zvizere kubasa kana kumba.

Ingredients

• Half cup yeextra virgin oil oil
• Chikamu chechina chewaini tsvuku yevhiniga
• 1 teaspoon yeshuga
• 1 minced garlic clove
• 1 teaspoon yemunyu
• 1 teaspoon yekumini powder
• 1 teaspoon yechili powder
• Chikamu chechina chepuni chepepper
• 3 makapu ebhasmati mupunga, akabikwa
• 1 inogona (16 ounces) yakagezwa uye yakanyungudutswa bhinzi yeitsvo
• 1 inogona (15 ounces) yakagezwa uye yakadirwa bhinzi nhema
• 1/4 mukombe yakagurwa cilantro itsva
• 1 1/2 makapu echibage chakaomeswa, chakanyungudutswa
• 4 hanyanisi dzakasvibirira, dzakachekwa
• 1 tsvuku tsvuku tsvuku tsvuku, yakagurwa

Whisk muto unosanganisira mafuta, vhiniga uye zvinonhuwira. Sanganisa mupunga, bhinzi uye zvimwe zvinhu zvesalad mundiro huru. Wedzera kupfeka, funganisa zvakanaka. Isa mufiriji kuti itonhorere zvakanaka. Refrigerate saladhi kuitira kuravira kwakanyanya. (Saradhi Kudya Kugadzirira Mazano)

Mazano Akakodzera Nguva Yakawedzerwa

Kana iwe uchiri kugutsikana kuti uedze saradhi yekudya prep mazano, funga kuti inguvai yauchachengetedza mukati mevhiki yebasa kana iwe uchiziva chikafu chine hutano asi chinonaka chakamirira iwe mufiriji. Uye zvechokwadi, pano munhu wese achafarira kuti ndeupi chikafu chine mavara uye chinokoka chaunacho pakuzorora kwavo kwemasikati. (Saradhi Kudya Kugadzirira Mazano)

Uye iwe unongofanirwa kupedza nguva yakawedzerwa kuchengetera firiji yako nemidziyo isina mhepo yakazadzwa nekudya kunovaka muviri izvo zvinosimudzira metabolism yako uye kukupa iwe sarudzo dzekudya zvine hutano mazuva ese. Simba remuviri wako richavandudzwa uye uchave wakagadzirira kuita basa rako rezuva nezuva. (Saradhi Kudya Kugadzirira Mazano)

Wakamboedza mamwe eiyi saladi yekudya prep mazano? Iwe une saradhi yaunofarira yekukurudzira here? Govera pfungwa dzako uye mabikirwo neni mune zvakataurwa pazasi. (Saradhi Kudya Kugadzirira Mazano)

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