Lijo tse 10 tse monate tsa Tala bakeng sa Letsatsi la St. Patrick

Litaba

• Pie ea Yogurt ea Key Lime
• Kale Apple Pineapple Chia Seeds Juice
• Oatmeal ea Chokolete e Mint
• Salate ea Garlicky Kale
• Likuku tsa Zucchini
• Mahe a Matala
• Sopho ea Green Detox
• Pelepele e Tala e halikiloeng ea Quinoa
• Khoho ea Green Chile
• Tlhahlobo bakeng sa

Ho sa tsotellehe hore na u apara botala kapa u otla sekoti sa metsi sebakeng sa heno bakeng sa pinti ea biri e mebala-bala, ha ho letho le kang ho lla ka Letsatsi la St. Patrick ka thabo e itseng. Selemong sena, keteka ka ho pheha lijo tse jeoang tseo kaofela li amohetsoeng ke SHAPE (le leprechaun)! Re bokelletse lijana, lino le lino tse 10 tse tala tse khanyang tse fanang ka tatso e ngata ntle le ho paka likhalori tse eketsehileng.

Pie ea Yogurt ea Key Lime

Lik'hilojule tse 160, ligrama tse 16 tsa tsoekere, ligrama tse 4 tsa mafura, ligrama tse 26 tsa lik'habohaedreite, ligrama tse 5 tsa protheine

Ha ho hlokahale hore u be le lehlohonolo la Maaerishe ha u ntse u shapa phae ea kalaka ea senoko se tlase. Ka lebaka la chisi e se nang mafura le yoghurt e bobebe, lijo tse theolelang tsena tse sa besoang li ke ke tsa eketsa khalori ea hau ea letsatsi le letsatsi.

Lisebelisoa:

2 tbsp. metsi a batang

1 tbsp. lero le lecha la kalaka

1 1/2 tsp. gelatin e sa thabiseng

4 Oz. chisi e se nang mafura, e nolofalitsoeng

Lijana tse 3 (6 oz. Ngoe le e ngoe) Yoplait Light Thick & Creamy key key pie pie

1/2 c. leqhoa (e qhibilihisitsoeng) ho tlotsoa ka mafura a fokotsehileng

2 tsp. lekhapetla la kalaka e grated

1 graham e nang le mafura a fokotsitsoeng a mafura a fokolang (6 oz.)

Litsela:

Ka sekotlolo sa 1-quart, kopanya metsi le lero la kalaka. Fafatsa gelatin ka motsoako oa lero la lime; re eme motsotso o le mong. Mocheso ka mocheso o tlase, o hlohlelletsa kamehla, ho fihlela gelatin e qhibiliha. Pholile hanyenyane, hoo e ka bang metsotso e 2. Ka sekotlolo se bohareng, otla chisi ea tranelate ka motsoako oa motlakase ka lebelo le bohareng ho fihlela le boreleli. Kenya motsoako oa yogurt le lero la lime; otla ka lebelo le tlase ho fihlela o kopane hantle. Mena ka topping e shapuoa le peel ea lime. Tšela ka mokotleng. Refrigerate ho fihlela e behiloe, lihora tse ka bang 2.

E etsa li-servings tse 8.

Recipe e fanoe ke Betty Crocker

Kale Apple Pineapple Chia Seeds Juice

Lero la Jamba

Lik'hilojule tse 190, ligrama tse 32 tsa tsoekere, ligrama tse 2 tsa mafura, ligrama tse 43 tsa lik'habohaedreite, ligrama tse 3 tsa protheine (ka seno sa 12-oz)

Ena ke khetho e bohlale hobane motsoako ona o u fa livithamini, fiber le protheine ea limela. Kale, lijo tse monate haholo, e na le livithamini A le C tse monate, ha peo ea chia e fana ka 3g ea fiber le mafura a phetseng hantle. Tsoekere e tsoa litholoana tse sa tsoa khuoa 'me e fana ka matla a potlakileng le limatlafatsi, ha protheine ea 3g le fiber ea 4g li u thusa hore u lule u tletse lihora tse' maloa. Ha u se na gluten ebile u se na lebese, u tla makatsoa ke hore na phepo e nepahetseng e fumaneha kae matsohong a hau!

Monster Veggie Burger

Lik'hilojule tse 160, ligrama tse 16 tsa tsoekere, ligrama tse 4 tsa mafura, ligrama tse 26 tsa lik'habohaedreite, ligrama tse 5 tsa protheine

Li-burger tsa Veggie hangata li fumana rap e mpe, empa risepe ena e ntle e tla fetola mohopolo oa hau. E entsoe ka lierekisi tsa litsuonyana, li-veggies, le nako e nepahetseng ea ho noa, li-patties tsena li na le tatso e ntle le tse ntle bakeng sa hau.

Lisebelisoa:

1 15 oz. Na lierekisi tsa Progresso li ka etsoa (linaoa tsa garbanzo), li tšolohile, li hlatsoitsoe

1 lehe

1 clove konofolo, khabeloa chopped

1 tsp. ho tsuba paprika

1/2 tsp. coriander ea fatše

1/2 tsp. kumine e fatše

1/2 tsp. letsoai le leholo (kosher kapa leoatle)

1 c. sipinake e sa tsoa khuoa

1/2 c. rantipole e khaotsoeng

2 tbsp. cilantro e sa tsoa khuoa

3/4 c. Li-crumbs tsa bohobe ba Progresso panko

2 tbsp. oli ea canola

Litlhapi, kamoo ho lakatsoang (halves ea avocado, makhasi a cilantro, likhae tsa likomkomere, likhae tsa langa le le lej, likhechana tsa pepere tse monate, makhasi a lettuce)

Li-sauces, kamoo ho lakatsoang (mosetareta o monate, Sriracha, ketchup, vinaigrette ea litholoana)

Litsela:

Ka sekotlolo sa motlakase oa lijo, beha lierekisi tsa mahe, lehe, konofolo, ho tsuba paprika, coriander, komine le letsoai. Sekoahelo; sebetsa ka pulse on-and-off metsotsoana e ka bang 45 kapa ho fihlela e batla e boreleli. Hlohlelletsa hammoho motsoako oa linaoa, sipinake, rantipole le cilantro ho fihlela li kopane hantle. Hlohlelletsa bohobe crumbs. Hlahisa motsoako oa li-patties tse 4, tse ka bang 3 1/2 ho bophara le 1/2 ka hare. Ka 10-ka. nonstick skillet, mocheso 2 tbsp. oli ea canola ka mocheso o mofuthu ho fihlela ho chesa. Pheha li-patties ka oli metsotso e 8 ho isa ho e 10, u fetola hang, ho fihlela e le sootho le e monate. Sebeletsa li-burger tsa veggie tse kentsoeng ka litlolo ebe li tšeloa ka mongobo.

E etsa li-servings tse 4.

Recipe e fanoe ke Betty Crocker

Oatmeal ea Chokolete e Mint

Lik'hilojule tse 303, ligrama tse 4,5 tsa tsoekere, ligrama tse 5 tsa mafura, ligrama tse 33,6 tsa lik'habohaedreite, ligrama tse 26,7 tsa protheine

Li-oats tsena tse 'mala o botala bo bosehla li etsa mokete oa lijo tsa hoseng oa Letsatsi la St.Monate oa koena le tsokolate li tsamaisana ho matlafatsa li-oats ka tatso e batlang e tšoana le ea lijo tse tsoekere, ha peo ea chia e eketsa boleng ba phepo ka mofuta oa omega-3 le fiber.

Lisebelisoa:

1/2 c. oats e kopantsoeng le 1 1/2 c. metsi

1 tbsp. peo ea chia

1 scoop Powder ea Protein ea SunWarrior

2-3 tsp. koena e nkiloeng

1 tsp. cocoa phofo

'Mala o motala oa lijo

Litsela:

Microwave 1/2 c. li-oats tse nang le 1 1/2 c. metsi (metsi kapa lebese). Kamora ho pheha li-oats eketsa peo ea chia, phofo ea protheine, ntsa ea koena, phofo ea cocoa le 'mala oa lijo. Kopanya tsohle hammoho. U ka etsa li-oats bosiung ba pele 'me ua li kenya sehatsetsing bosiu bakeng sa li-oats tse batang kapa ua li pheha hoseng' me ua thabela ho chesa. Bakeng sa serame sa chokolete, kopanya 1 scoop SunWarrior Vanilla Protein Powder, 2 tbsp. cocoa phofo, stevia le metsi.

E etsa tšebeletso e le 'ngoe.

Recipe e fanoe ke Healthy Diva Eats

Salate ea Garlicky Kale

Lik'hilojule tse 114, mafura a ligrama tse 3, ligrama tse 7 tsa lik'habohaedreite, ligrama tse 4 tsa protheine

U ke ke ua ba motala ho feta sekotlolo sa khale! Ka lebaka la ho kopanya lero la lemone, asene ea apole le konofolo ea minced, risepe ena e hlahisa salate e nang le tatso. Mosebetsi o mong le o mong o na le lik'hilojule le mafura a tlase empa o na le fiber e ngata le li-antioxidants, ka hona, cheka!

Lisebelisoa:

1/2 senoelo sa khale e tala, e hlatsoitsoeng, e tlosoe, 'me e omisitsoe

1 tbsp. tahini

1 tbsp. asene ea apole (kapa metsi)

1 tbsp. lero la lemone

1 tbsp. Li-amino tsa Bragg (tamari kapa moriana oa soya le tsona li ka sebetsa)

2 tbsp. tomoso ea phepo e nepahetseng

1 tsp. konofolo ea minced (1-2 cloves konofolo)

Peo ea Sesame ho latsoa joalo ka mokhabiso (ho ikhethela)

Litsela:

Khaola kapa u khaole likotoana ka likotoana tse kholo ebe u li beha ka sekotlolo se seholo. Puree lisebelisoa tsohle ntle le peo ea khale le sesame ho blender kapa processor ea lijo ho kopanya moaparo. Tšela ho apara holim'a khale le ho e silila ka khale ka matsoho ho fihlela likarolo tsohle tsa khale li koahetsoe. Lumella salate hore e lule firiji ka hora kapa ho feta hore e tsamaee ka sekepe. U ka tlōla mohato ona haeba u hloka ho ja hang-hang, empa ho lumella nako e itseng ho marinate ho tla senya khale hanyenyane 'me ho etse hore e be monate haholoanyane, haholo-holo ho ba belaelang ho ja khale e tala. Fafatsa ka peo ea sesame pele u sebeletsa haeba u lakatsa.

E etsa li-servings tse 4.

Recipe e fanoe ke ho ja lijo tsa linonyana

Likuku tsa Zucchini

Lik'hilojule tse 63, ligrama tse 1,1 tsa tsoekere, mafura a ligrama tse 2.1, mafura a 7.6 likhabohaedreite, ligrama tse 3.6 tsa protheine

Le ha mahobe ana a boreleli a le mosehla ho feta botala, e ntse e le mokhoa o motle oa Letsatsi la St. Paddy bakeng sa ba lelapa la hau le metsoalle. Sengoathoana se seng le se seng se khotsofatsang se khotsofatsa ka botlalo ebile se na le zucchini tse nang le vithamine e ngata, empa li na le lik'hilojule tse tlase haholo, mafura.

Lisebelisoa:

1 zucchini e kholo, e silafalitsoeng

1 lehe le leholo

1 c. makumane a bohobe ba panko

Letsoai le pepere ho latsoa

1 tbsp. Linoko tsa Adobo

1/2 c. Cheese ea Parmesan, grated

Litsela:

Tlosa metsi a feteletseng ho zucchini e sa tsoa grated ka ho e beha pakeng tsa lithaole tsa pampiri le ho penya. Ka sekotlolo se seholo, kopanya lisebelisoa tsohle. Kopanya ka botlalo. Senya pane e kholo kahare ebe u fafatsa le Pam. Bopa likhaba tsa khaba ea zucchini ho 2-in. (bophara), 'me u theohele paneng e phatsimang. Pheha lehlakore le leng le le leng ka nako e ka etsang motsotso le halofo, kapa ho fihlela kantle e le sootho ea khauta. Qetella likuku ka ontong. Li tšele ka pane ea ho baka 'me u li phehe ka metsotso e 1-2. Sebeletsa chesang, u le mong kapa ka seaparo sa polasi.

E etsa likuku tse ka bang 12.

Recipe e fanoeng ke Just Putzing Around the Kitchen

Mahe a Matala

Lik'hilojule tse 143, ligrama tse 1,2 tsa tsoekere, ligrama tse 9.1 mafura, ligrama tse 3.8 lik'habohaedreite, ligrama tse 12 tsa protheine

Ho nka ka bohlale ho Dr. Seuss' Mahe a Matala le Ham, risepe ena e bonolo ho etsa ha e hloke le 'mala oa bohata oa lijo! Ho e-na le hoo, sebelisa matla a bophelo bo botle ba veggie joaloka khale e ncha kapa spinach ho kenya mahe a pholileng ka 'mala o motala.

Lisebelisoa:

Mahe a 6 (mahe a lekhulo le / kapa a manyolo a khothalletsoa)

1 tbsp. lebese (lebese lohle le khothalelitsoe)

2 tbsp. onion, e batlang e khethiloe

1 c. makhasi a khale a khale kapa sipinake, a hlatsoitsoe ka stems e kholo a tlositsoe

Letsoai le pepere ho latsoa

Butter bakeng sa ho hadika (ho khothalletsoa botoro ea limela le / kapa ea joang)

Litsela:

Kopanya lisebelisoa tse 5 tsa pele ho blender (ho kenyelletsa letsoai le pepere) ebe u kopanya ho fihlela meroho e hloekisitsoe likotoana tse nyane. Senya pat e kholo ea botoro ka pane ea ho chesa ka mocheso o tlase. Hang ha botoro e qhibilihile tšela motsoako oa lehe ka pane e futhumetseng. E ke e lule metsotso e seng mekae pele u qala ho hlohlelletsa le ho qhekella ka spatula. Pheha ho fihlela mahe a phethiloe kaofela.

E etsa li-servings tse 3.

Recipe e fanoe ke Matsatsi a 100 a Lijo tsa 'Nete

Sopho ea Green Detox

Lik'hilojule tse 255, ligrama tse 6.5 tsa tsoekere, ligrama tse 15,3 mafura, ligrama tse 26.6 lik'habohaedreite, ligrama tse 10 tsa protheine

Motsoako o monate oa meroho e phetseng hantle, sopho ena e tala e monate ho e sebeletsa ka Letsatsi la St. Patrick ('me hape e loketse bakeng sa ho tlosa chefo letsatsing le hlahlamang!). Avocado, broccoli le arugula ha li alime feela sopho ea eona moriti oa emeralde o ruileng, empa e netefatsa hore sopho e 'ngoe le e' ngoe e na le melemo ea phepo e nepahetseng hape.

Lisebelisoa:

1/2 Haas avocado

Lihlopha tsa 8-10 tsa boholo bo hlomphehang (stems li bolokiloe bonyane 1 ka bolelele)

1/3 onion ea khetho

Liatla tse 2 tsa arugula

1 tbsp. oli ea mohloaare

Letsoai (hoo e ka bang 1 tsp.) kapa ho latsoa

1 tbsp. asene ea apole

Li-flakes tse khubelu (hoo e ka bang 1/4 tsp.) Kapa ho latsoa

Ho rotha mahe a linotši kapa agave

Lero le tsoang halofo ea lemone

1 in. motso oa ginger o halikiloeng

1 c. metsi

Litsela:

Fokotsa brokoli ka bonolo. Tlosa mocheso ha o le botala bo khanyang. Beha onion ka oli ea mohloaare ho fihlela e le bonolo. Beha broccoli e phehiloeng le eiee le lisebelisoa tse ling ho blender, processor ea lijo, kapa sebelisa se qoelisoang ka letsoho. Kenya 1/2 c. metsi le motsoako. Tsoela pele ho eketsa metsi ho fihlela o fihlela tumellano eo o e batlang. Kenya letsoai le leng le le leng ho latsoa. Thabela ho chesa kapa ho bata!

E etsa li-servings tse 2.

Recipe e fanoe ke Honest Fare

Pelepele e Tala e halikiloeng ea Quinoa

Lik'hilojule tse 436, mafura a ligrama tse 15, ligrama tse 57 tsa lik'habohaedreite, ligrama tse 27 tsa protheine, ligrama tse 16 tsa fiber.

Bakeng sa mohopolo oa lijo tsa mots'eare kapa oa lijo tsa mantsiboea, se ke oa sheba hole ho feta pelepele tse halikiloeng tse tala. E tletse ka quinoa le lisebelisoa tse ling tse phetseng hantle (joaloka edamame, tamati le li-mushroom), pelepele tsena tse bonolo li fana ka lijo tse nang le meroho tseo ka sebele li tla khahlisa baeti.

Lisebelisoa:

1/2 tbsp. oli ea mohloaare

1 c. edamame e hoammeng, e qhibilihisitsoeng

Li-mushroom tse tšoeu tse 5, tse sehiloeng

1 tamati ea roma, e khaotsoeng

1 c. spinach e ncha

Pelepele ea tšepe e tala e 2

1 tbsp. mongobo oa teriyaki o hlohlelletsang

1/2 c. quinoa e sa phehoang, e hlatsuoa le ho phehoa

1/3 c. metsi

Litsela:

Chesa oli ka skillet holim'a mocheso o phahameng haholo. Kenya edamame, li-mushroom le langa le le lej, e hlohlelletsang ho fihlela e phehiloe, e ka bang metsotso e 5-7. Kenya sipinake 'me u phehe ho fihlela spinach e hlakoloa. Eketsa sauce e monate 'me u phehe ho fihlela e koahetsoe. Tlosa mochesong le sebakeng ka sekotlolo se boholo bo mahareng se nang le quinoa e phehiloeng. Lahlela ho kopanya. Behella ka thoko ho etsa hore ho tlatsoa ho pholile ho fihlela ho futhumetse. Ho sa le joalo, preheat ontong ho ea likhato tse 350. Khaola litlhōrō ho pelepele, ebe u li tšela le ho li jala. Etsa pepere e 'ngoe le e' ngoe ka ho e tlatsa, e pakete ho fihlela pepere e 'ngoe le e' ngoe e tlatsoa ka holimo. Tšela pelepele ka sejaneng sa ho baka ebe u beha litlhoro sebakeng se seng. Kenya metsi ka tlase ho sejana. Koahela tsohle ka aluminium foil ebe u chesa metsotso e 30. Tlosa foil, ebe u chesa bakeng sa metsotso e 20-25 ho fihlela pelepele e le bonolo ebile e le lero. Tlosa pelepele sejana sa ho baka ebe u sebeletsa.

E etsa li-servings tse 2.

Recipe e fanoe ke Eating Bender

Khoho ea Green Chile

456 lik'hilojule, 4.9 dikgerama tsoekere, 17.5 dikgerama mafura, 18.4 dikgerama lik'habohaedreite, 54.6 dikgerama protheine

Sopho ena e monate e hloka metsoako e mengata, empa sephetho se loketse ho li bokella! Motsoako oa linoko le li-veggies, haholo-holo ho raha ho tloha jalapeno le li-chiles tse tala, ho etsa motsoako ona sejo se monate.

Lisebelisoa:

1 tbsp. oli ea limela

1 eiee e mahareng, e hlakotsoe

1 pepere e khubelu, e hloekisitsoeng le e khaotsoeng

1 rantipole, e qhibililoe ka majoe

1 jalapeno chile, peo, e khutsitsoeng le ho koaloa

1 4 oz. e ka khaola li-chiles tse tala, tse tšolotsoeng

Li-clove tse 4 tsa konofolo, tse halikiloeng

1/2 tsp. kumine

Letsoai le pepere e ntšo e sa tsoa khuoa

2 tbsp. phofo e nang le merero eohle

2 1/4 c. moro oa kana

Lik'hilograma tse 1 1/2. matsoele a kana a se nang letlalo, a sehiloeng ka 1-in. likaroloana

1 c. lithollo tsa poone (tse hoammeng li hantle)

2 tbsp. lero le lecha la kalaka

2 tbsp. cilantro e sa tsoa khuoa

Litsela:

Hala oli ka ontong ea Madache ka mocheso o mofuthu. Kenya onion, pepere ea tšepe, rantipole le jalapeno. Pheha metsotso e ka bang 4, ho fihlela meroho e le bonolo. Hlohlelletsa li-chiles tse tala, konofolo, komine, 1/2 tsp. letsoai, le 1/4 tsp. pepere, 'me u phehele motsotso o le mong, ho fihlela monko o monate. Hlohlelletsa phofo ho fihlela e kenngoa. Hlohlelletsa moro le khoho, tlisa ho pheha, 'me u phehele metsotso e 5. Haeba u sebelisa poone e ncha, e hlohlelletse 'me u phehele metsotso e 5-10. Haeba e hoamme, pheha kana metsotso e 5-10, ho fihlela e se pinki, ebe u eketsa poone ebe u pheha metsotso e 1-2 ho feta. Hlohlelletsa lero la lime le cilantro 'me u kenye letsoai le pepere ho latsoa. Sebeletsa ka li-tortilla tsa poone, tse chesitsoeng holim'a lelakabe la setofo.

E etsa li-servings tse 4.

Recipe e fanoe ke Cara Eisenpress ea Big Girls, Kitchen e Nyane

Tlhahlobo bakeng sa