Perekani Tsiku Lanu Kulimbitsa Ndi Zakudya Zamakono Zapuloteni kwa Odya

Chifukwa nyama si mbali ya zakudya zamasamba komanso zamasamba, anthu ambiri omwe amadya motero amakhala ndi nkhaŵa kuti sangapeze mapuloteni okwanira. Koma palibe chifukwa chodandaula-zomera ndi zinyama zikhoza kupeza mapuloteni okwanira mu zakudya zawo zopanda nyama, ndipo mwina zakhala zikuchita kale popanda kuyesera.

Mwa kuphatikiza tofu, quinoa, mtedza, ndi nyemba mu maphikidwe anu a zamasamba kapena vegan mudzawongolera puloteni nthawi yomweyo ndikudyetsa chakudya. Kuyambira kadzutsa chakudya chamadzulo mpaka chakudya chamadzulo, pali maphikidwe osiyanasiyana kuti musamadye zakudya ndikukukhudzani.

• 01 pa 20

  Maple Cinnamon Chakumwa Chakudya Quinoa

  Chakudya cham'mawa ndi chakudya chochuluka kuti mupeze mapuloteni a tsikulo-ndani sakufunika kulimbikitsa m'mawa? Mbewu yotentha imeneyi imakhala ndi mapulo ndi sinamoni ndipo ili ndi zoumba zoumba, zomwe zingakukumbutseni (kapena ana) anu oatmeal omwe mumakonda kwambiri. Kupangidwa ndi quinoa mmalo mwa oats, chakudya cham'mawachi chimakhala ndi mapuloteni oposa 30 peresenti kuposa oatmeal. Ntchito yaikulu yotsalira ya quinoa kapena quinoa ngati muthamanga. Muzimasuka kuwonjezera zipatso kapena zipatso zina ngati mukufuna.

• 02 pa 20

  Chotupa cha Tofu Chowombera Ndi Sipinachi

  Zakudya zachakudya izi, zofanana ndi sipinachi, zimakhala ndi umami (imodzi mwazinthu zosonyeza kuti ndi yabwino), zimapereka chitsiriziro chosayembekezeka koma chokoma. Tomato, adyo, bowa, ndi sipinachi zimatulutsidwa mpaka feteleza, tofu ikuwonjezeredwa, kenaka zonse zimayaka ndi soya msuzi ndi madzi a mandimu. Ndi magalamu 10 a mapuloteni mukutumikila kwa tofu, mbale iyi imatsimikiziranso kukupatsani mphamvu kuti muyambe tsiku lanu.

• 03 a 20

  Zamasamba Zodyera Chakudya Casserole

  Chifukwa chakuti simukudya nyama sizikutanthauza kuti simungabwererenso chakudya ndi soseji. Pogwiritsira ntchito mankhwala osungira zamasamba, simungokhala ndi zakudya zokhala ndi soseji zokoma komanso zomwe zili ndi mapuloteni. Konzani kuti muyambe chophika usiku usanakhale kuti chisakanizo cha soseji, cholowa cha dzira , mkaka wa soya, anyezi anyezi, ndi soya tchizi akhoza kupuma ndi kusakaniza palimodzi.

• 04 pa 20

  Vegan Apple Zikondamoyo

  Zakudyazi ndi zokoma komanso zosangalatsa zokha, komanso zimakhala ndi bonasi yowonjezera yoposa thanzi lachilendo. Mkaka wa soya, tofu, ndi pecans umaphatikizapo mapuloteni kwa maphikidwe pamene maapulo amabweretsa mlingo wathanzi wa vitamini ndi vitamini C. Ingolumikizani zokhazokha, kutsanulira pa griddle yotentha, ndi kusangalala.

• 05 a 20

  Mapuloteni a Zamasamba

  Simungapezepo mapuloteni pano koma mutha kupeza mapuloteni-ndipo ndi chifukwa cha nyemba zoyera zomwe zimaphatikizidwa ndi madzi a chinanazi, yogurt, zipatso za strawberries , uchi, ginger, ndi nutmeg. Ndi nyemba 'zokoma zochepa simudzazindikira kuti zilipo.

• 06 pa 20

  Zamasamba Zamasamba Zamasamba Ndi Edamamu

  Saladi iyi imadzazidwa ndi mapuloteni kuchokera ku tirigu wa bulgar, edamame, ndi nkhuku. Madamamu amawonjezera mtundu wodabwitsa komanso mawonekedwe abwino kwambiri, ndipo pesto , mandimu, ndi parsley zimabweretsa chakudya chambiri cha Mediterranean. Chokongoletsedwa ndi tomato, zobiriwira anyezi, ndi feta feta, chakudya ichi ndi chokongola kuti chiyang'ane ndikukhutira kudya. Kutumikira pambali kapena mkati mwa pita pockets.

• 07 mwa 20

  Nkhumba zoyera nyemba Saladi

  Zakudya zokongola komanso zatsopano, saladi ndi masamba a masamba zimakondera adyo, anyezi, parsley , mandimu, ndi vinyo wofiira vinyo wosasa, zomwe zimapangitsa kuti zikhale zoyenera kuphika. Mtundu uliwonse wa nyemba zoyera zimagwira ntchito, kapena mukhoza kumalowa nkhuku ngati mukufuna. Ndizosiyana kwambiri ndi saladi ya njuchi zitatu!

• 08 pa 20

  Saladi ya Quinoa Ndi Pecans ndi Chomera Choyera

  Fluffy quinoa ndi apunchy pecans-mapuloteni awiri omwe amagwiritsidwa ntchito palimodzi pamodzi kuti apange mapangidwe othandizira mu saladi yosangalatsa. Timadziti ndi parsley zimabweretsa mitundu ndi maonekedwe atsopano pamene madzi a mandimu amawonjezera zina. Zokwanira masana pa tsiku lotentha la chilimwe.

• 09 a 20

  Nyemba zobiriwira zamasamba ndi zojambula

  Mupeza mlingo wambiri wa mapuloteni mumsampha wathanzi komanso wokometsetsa kuchokera ku tsabola wofiira wofiira ndiyeno ku nyemba zakuda. Zomera monga bowa ndi chimanga zimapanga maonekedwe ndi zakudya pamene tsabola ya poblano imabweretsa smokiness pang'ono.

• 10 pa 20

  Nkhumba Zampeh "Chikuku" Saladi

  Tempeh ndi mankhwala otsekemera omwe amaphuka ndi mapuloteni pa 18 magalamu pa kutumikira. Pamene zophikidwa komanso zowonjezera zowonjezera, mandimu, anyezi, udzu winawake watsopano, parsley watsopano, ndi ufa wophimba, umakhala saladi woyenera kutumikiridwa pa chakudya cha amayi. Ikani phokoso pamwamba pa bedi la letesi, pa hafu ya avocado, kapena pakati pa mpukutu waukulu.

• 11 mwa 20

  Bean Black ndi Sweet Potato Chili

  Kuti musokoneze chililichi, yesetsani kumasulira kwaulere, kotsekemera, ndi kameneko. Kukoma kwa mbatata ndi kope lokoma kwa tsabola wa cayenne, chitowe, ndi ufa woumba. Nyemba zakuda zimawonjezera maonekedwe abwino ndi mapuloteni, omwe amapanga chakudya chopatsa thanzi chomwe banja lonse lingakonde.

• 12 pa 20

  Msuzi wa Lentil Wamasamba

  Nthawi zonse ndi bwino kukhala ndi chotupa cha mphodza pansi pa lamba wanu. Mawonekedwe abwino ndi okoma kwambiri si odya zamasamba okha, koma amakhalanso ndi ma calories, mafuta, ndi opanda-wodwala-abwino kwambiri kwa banja lonse! Nkhumba zili ndi mapuloteni ambiri ndipo zimapatsa msuzi wotonthoza ndi pang'ono.

• 13 pa 20

  Indian Indian Vegetarian Split Pea Dal

  Kuphika ku Indian, dal ndi njira yomwe imaphatikiza nandolo kapena mphodza. Msuzi wotsekemerawo amawathira nthanga za chikasu, zomwe sizowonjezera mapuloteni komanso zokongola pamene zimagwiritsidwa mu supu. Nkhumba zowagawanika zimaphikidwa m'madzi kapena msuzi pamodzi ndi turmeric ndi cayenne ndikukhala ndi anyezi omwe amalembedwa mu chitowe ndi kumapanga nsalu, kupanga chakudya chokoma komanso chokoma kwambiri.

• 14 pa 20

  Zamasamba za Mexico Casserole

  Ngakhale ngati simukudya zamasamba mudzafunika kuyesa mbale yopangira pie. Nyemba zakuda ndi tchizi zimayika pakati pa ma tortilla ndikuwotcha mpaka gooey ndi otentha. Mukamadzaza ndi tomato, azitona, avocado, ndi kirimu wowawasa, chakudya chamapuloteni chotere ndi chokoma, chopatsa thanzi, komanso chokhutiritsa mokwanira kwa anthu omwe amadya patebulo.

• 15 mwa 20

  Lasagna Sipinishi ya Sipinakiti Yamasamba

  Si lasagna yokha yomwe imakhala ndi mapuloteni, mavitamini, ndi mchere, komanso imaphika mu crockpot! The tofu (silken ndi firm) imagwirizanitsidwa ndi mkaka wa soy ndi zokolola, kupanga chisakanizo chofanana ndi ricotta tchizi ndi dzira kuphatikiza ntchito mwambo lasagna. Sipinachi imadulidwa mu tofu yosakaniza ndiyeno yophikidwa ndi phwetekere msuzi ndi Zakudyazi mu wophika pang'onopang'ono. Patatha maola asanu ndi limodzi kapena asanu, lasagna yamagazi!

• 16 mwa 20

  Nkhumba Zokoma ndi Sour Tempeh

  Ngati mwataya chiyanjano cha Chitchaina kuchokera pokhala vganje, izi ndizo kwa inu! Nsomba yapamwamba imaphatikiza chinanazi ndipo imalowera tsabola mu msuzi wokoma ndi wowawasa wa ku Asia wopangidwa ndi soya msuzi, madzi a chinanazi, vinyo wosasa, shuga wofiira, ndi chimanga. Zonse zomwe mukusowa ndi mpunga ndi choyika.

• 17 mwa 20

  Odyera a Black Bean

  Pezani chokonzekera chanu cha burger ndi burgers wakuda wa nyemba wodzaza ndi mapuloteni. Nyemba zofiira zimaphatikizidwa ndi anyezi osungunuka, zokometsera, mkate watsopano, ndi ufa wochepa ndipo kenako amapangidwa kukhala penti. Izi sizingakhale bwino ngati ziyikidwa pa grill (mukhoza kuyika chidutswa cha zojambulazo pansi), kotero kutentha ndi bwino. Lembani pazitsamba za nyemba ndi kuwonjezera zojambula zomwe mumakonda.

• 18 pa 20

  Mbewu Zamasamba Zambiri "Zakudya" Zakudya

  Ngati muli ndi chilakolako cha chakudya chotonthoza, chakudya cha "nyama" chamakono chidzakhala chithandizo. Malo odyetserako nkhumba ndi malo komwe mungapeze mapuloteni, ndipo mukasakaniza anyezi, adyo, tsabola, tsabola, ketchup, mpiru wouma, shuga wofiira, komanso oatmeal ndi nutmeg, ikhoza kukhala "nyama" mkate umene munalawapo.

• 19 pa 20

  Pasitala Yamphongo Yamphongo Atatu Ndi Msuzi Wamapirisi Wokometsera

  Zakudya za pasitala ndi zowopsa, zowonjezera, ndipo zimanyamula puloteni. Nkhumba ndi nyemba za impso pamodzi ndi nkhuku zimamera ndi anyezi, adyo, tsabola, ndi tomato, ndiye kusakaniza kumeneku kumaphatikizidwa ndi pasta yophika. Chilichonse chimaponyedwa mu msuzi wofiira sipinachi wopangidwa ndi mkaka wa soy.

• 20 pa 20

  Mtundu Wosakaniza Mtundu wa Tofu Nuggets

  Ana anu sangadziwe kuti akudya tofu-amawonekedwewa amawoneka bwino komanso amawoneka mofanana kwambiri ndi nkhuku, ndipo mukamapereka mankhwala osakaniza, aliyense akhoza kupusitsidwa. Mukhoza kutentha kapena uvuni-kuphika nsapato izi malingana ndi momwe mungakhalire ndi thanzi labwino.