Nws muaj peev xwm hais tias koj muaj kev txhawj xeeb txog qhov ntim ntawm koj lub duav los txhawj txog koj lub siab. Txawm li cas los xij, koj yuav tsum tau saib xyuas kev noj qab haus huv ntawm koj lub plawv, vim hais tias mob plawv txhua xyoo siv lub neej ntawm ntau txhiab tus poj niam txawv hnub nyoog. Lub plawv mob thiab kev tswj lub cev nyhav yog ob txoj hauj lwm uas tau muab tes ua ke, raws li ntau qhov hnyav ua rau kom muaj ntshav siab (thiab qhov no yog qhov tseem ceeb tshaj plaws hauv qhov pib ntawm kev mob plawv). Kev qoj ib ce, zoo li cov zaub mov muaj fiber ntau, folic acid thiab noj qab nyob zoo cov nqaij noj qab haus huv, nrog rau cov ntsiab lus ntawm cov roj thiab cov roj ntsha uas ua rau kom muaj roj (cholesterol). Los ntawm lub caij so peb tau tsim ib cov zaub mov zoo rau lub tshais lig, cov khoom xyaw uas txhawb koj lub siab rau hauv daim ntawv zoo heev. Hais kom lwm tus hais tias koj xav tau kev saib xyuas lub plawv, thaum koj tseem hluas: caw koj cov phooj ywg thiab tsa ib lub qab ci rau koj txoj kev noj qab haus huv!
Zaub xam lav ntawm smoked salmon, grapefruit thiab avocado
4 qhov
Npaj: 7 feeb
3 tbsp. spoons ntawm balsamic vinegar; 2 tbsp. spoons ntawm grated txiv kab ntxwv tev; 2 tbsp. spoons ntawm zib mu; ntsev thiab av dub kua txob rau saj; 6 tsom iav ntawm mixed nyias nyias; 2/3 khob finely tws liab dos; 100 g ntawm sliced smoked salmon; 1/4 ntawm avelado peeled, txiav mus rau hauv nyias slices; 16 ntxoov cov kab liab paj yeeb (tsis muaj tawv nqaij) lossis 11L txiv kab ntxwv qaub.
Kev npaj ntawm daim ntawv qhia:
Nyob rau hauv ib lub tais loj, tuav ntxoov ntxoo nrog vinegar, txiv kab ntxwv tev thiab zib mu. Maj mam ntxiv txiv roj roj, ua raws li ntsev thiab kua txob. Ntxiv cov zaub xam lav thiab dos thiab sib tov zoo. Muab ntsev rau ntawm ib sab ntawm lub tais, thiab ncuav cov zaub rau ntawm lwm yam. Tshaj tawm cov txiv kab ntxwv qaub thiab avocado ntu ntawm ntug ntawm lub tais. 28% rog (5.5 g, 1 g saturated fat), 55% carbohydrate (24 g), 17% protein (7.5 g), 4 g fiber 61 mg calcium , 1 mg ntawm cov hlau, 582 mg ntawm sodium, 169 kcal.
Multicorn toast nrog ntsim txiv lws suav, Ricotta cheese thiab Rucola nyias
4 qhov
Kev npaj: 10 feeb Npaj: 5 feeb
1 tbsp. ib spoonful ntawm txiv roj roj; 1 tbsp. ib diav ntawm squeezed qej; ntsev thiab av dub kua txob rau saj; 4 txiv lws suav, "Slivka", txiav rau hauv 4 qhov chaw; 1/2 khob roj tsawg-rog "Ricotta"; 1/2 teaspoon grated txiv qaub zest; 3/4 khob ntawm finely tws lettuce nplooj "Ruccola" 4 pieces ntawm toasted multi-grain khob cij.
Kev npaj ntawm daim ntawv qhia:
Preheat lub rasper. Nyob rau hauv ib nrab lub tais, whisk olive roj, squeezed qej, ntsev thiab kua txob. Ntxiv cov txiv lws suav thiab sib tov zoo. Hloov cov txiv lws suav (txiav) ntawm daim ntawv ci ci thiab ci rau 5 feeb (kom txog rau thaum lawv ua mos thiab ua pob zeb). Lub caij no, nyob rau hauv tib lub tais, ua ke lub cheese, txiv qaub zest, ntsev thiab kua txob. Diav no sib tov ntawm toasts thiab decorate nrog ib tug zaub xam lav. Txiav cov toasts los ntawm ib nrab thiab nteg on to top ntawm zaub xam lav ci txiv lws suav. 29% rog (5 g, 1 g saturated), 20% protein (8 g), 51% carbohydrate (20 g), 3 g fiber, 172 mg calcium, 1.5 mg ntawm hlau, 233 mg ntawm sodium, 150 kcal.
Apples glazed nrog maple syrup nrog ntsim yoghurt thiab muesli nrog neeg rau thiab qhuav txiv hmab txiv ntoo
4 qhov
Npaj: 10 feeb
Npaj: 20 feeb
4 apples "Golden" tsis muaj qhov tseem ceeb, txiav rau 8 daim txhua; 5 tbsp. spoons ntawm Maple phoov; 1/2 tbsp. spoons ntawm melted unsalted butter; 1/2 khob tsawg rog yogurt tsis muaj cov ntsaws; 1/4 tsp av cinnamon; pinch ntawm av cloves; 1/2 khob txiv mab txiv ntoo uas muaj rog tsawg dua nrog cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav; pinch ntawm nutmeg.
Kev npaj ntawm daim ntawv qhia:
Preheat qhov cub kom txog 200 ° C. Lay apples, 3 tbsp. Spoons ntawm syrup thiab melted butter nyob rau hauv ib lub lauj kaub thiab sib tov zoo. Ci rau txog 20 feeb, stirring Qee zaus, kom txog thaum lub txiv hmab txiv ntoo yog mos thiab them nrog crusty crust thiab ib tug tuab txheej ntawm syrup. Lub caij no, nyob rau hauv ib lub me me lub tais, yeej whisk yogurt, spices thiab tshuav 2 tbsp. spoons ntawm Maple phoov. Diav cov txiv qab zib rau hauv cov ntawv me me. Sprinkle nrog muesli, ces ncuav ib tug ntsim yoghurt. 11% rog (3 g, 1 g saturated fat), 84% carbohydrate (50 g), 5% protein (3 g), 5 g fiber, 98 mg calcium, 1 mg hlau, 53 mg ntawm sodium, 222 kcal.
Casserole nrog spinach, Feta cheese thiab walnuts
4 qhov
Npaj: 5 feeb
Npaj: 23 feeb
2 teaspoons ntawm txiv roj roj; 8 feathers ntawm caij nplooj ntoos hlav dos, thinly sliced; 2 teaspoons ntawm squeezed qej; 280 g ntawm tws spinach; 3 tbsp. spoons ntawm parsley tshiab; 60 g ntawm crumbled Feta cheese; 1 khob mis tsis muaj roj tsawg; 2/3 khob ntawm tsev cheese; ntsev thiab av dub kua txob rau saj; 1 lub qe loj; 5 proteins ntawm cov qe loj; 2 pieces ntawm tag nrho grain khob cij, qhuav nyob rau hauv ib lub toaster thiab txiav mus rau hauv cubes; 2 tbsp. spoons ntawm tws walnuts.
Kev npaj ntawm daim ntawv qhia:
Preheat qhov cub kom txog 200 ° C. Nyob rau hauv ib qho-stick frying lauj kaub nrog ib lub cheeb ntawm 25 cm, kub lub roj tshaj li medium tshav kub. Tshaj tawm ntsuab ntsuab thiab squeezed qej thiab Fry kom txog thaum lub dos yog mos. Tshem tawm lub lauj kaub rau ntawm tshav kub. Ntxiv spinach thiab zaub txhwb, ua raws li Feta cheese. Hauv ib rab, muab cov mis nyuj, cov cheese, ntsev thiab kua txob kom txog thaum tus. Ntxiv qe thiab qe dawb thiab sib tov dua. Ncuav no sib tov tshaj lub spinach, thiab tom qab ntawd ces ntxiv cov mov ci. Ci rau 12 feeb yam tsis muaj hau. Sprinkle lub casserole nrog neeg rau thiab ci kom txog thaum uas nws browns. Kev noj zaub mov muaj pes tsawg (1/4 casserole): 33% rog (10 g, 3 g saturated), 36% carbohydrate (25 g), 31% protein (21 g), 5 g fiber, 314 mg calcium, 4 mg iron , 612 mg ntawm sodium, 271 kcal.