Sengoli: Judy Howell
Letsatsi La Creation: 25 Phupu 2021
Ntlafatsa Letsatsi: 13 November 2024
Anonim
Morero oa lijo tsa beke e le 'ngoe le lenane la mabenkele bakeng sa lelapa la hau la batho ba 4 (kapa ho feta!) - Phepo E Nepahetseng
Morero oa lijo tsa beke e le 'ngoe le lenane la mabenkele bakeng sa lelapa la hau la batho ba 4 (kapa ho feta!) - Phepo E Nepahetseng

Litaba

Ho rala lijo ho ka bonahala e le mosebetsi o boima, haholo ha o le ho budget.

Ho feta moo, ho ba le lijo tse hlabosang, tse matlafatsang le tse loketseng bana e ka ba ketso e leka-lekaneng.

Leha ho le joalo, lipepepe tse ngata ha li monate ebile li na le phepo bakeng sa lelapa lohle empa li ka etsa hore bana ba hau ba kene ka kichineng. Ho feta moo, ho a khonahala ho etsa mabenkeleng a hau ohle ka nako e le ngoe ho fapana le ho lula u ea lebenkeleng khafetsa.

Ho thusa, sengoloa sena se fana ka moralo oa lijo oa beke e le 'ngoe le lenane la mabenkele bakeng sa lelapa la batho ba bane kapa ho feta.

Mantaha

Lijo tsa hoseng

Li-sandwich tsa mahe tse nang le lilamunu tse nkiloeng

Lisebelisoa:

  • Mahe a 4 (e le 'ngoe ka sandwich)
  • Li-muffin tse 4 tsa lijo-thollo tsa Senyesemane
  • Chisi ea Cheddar, e lesotsoe kapa e khabisitsoe
  • Tomate e le 'ngoe (selae se le seng ka sandwich)
  • lethisi
  • Li-orang tse 2 (arola 'me u sebetse e le lehlakore)

Litaelo: Phunya lehe le leng le le leng ebe u eketsa ka bonolo pane e tlotsitsoeng ka oli kapa e sa otloloheng ka mocheso o mofuthu. Pheha ho fihlela makhooa a fetohile opaque. Ka bonolo beha spatula ka tlase, phetla mahe, 'me u phehele motsotso o mong ho feta moo.


Ha mahe a ntse a pheha, khaola li-muffin tsa Senyesemane ka halofo 'me u li toast ho fihlela e le putsoa ka khauta. Kenya lehe, chisi, langa le le lej le lettuce halofo, ebe u beha halofo e 'ngoe holimo ebe u sebeletsa.

Keletso: Ho bonolo ho holisa risepe ena ho fana ka litšebeletso tse ngata. Kenya mahe a eketsehileng le limafine tsa Senyesemane ha ho hlokahala.

Lijo tsa mots'eare

Lettuoa e thatela ka lebese

Lisebelisoa:

  • Lettuce ea Bibb
  • Pelepele tse 2 tse tšetsoeng
  • lihoete tsa mollo
  • Li-avocado tse 2
  • 1 block (350 grams) ea tofu e eketsehileng
  • 1 teaspoon ea mayonnaise, sriracha, kapa li-condiments tse ling kamoo ho lakatsoang
  • 1 senoelo (240 mL) sa lebese la khomo kapa lebese la soya ka motho ka mong

Litaelo: Hlakola tofu, pelepele, lihoete le avocado. Ka lekhasi le leholo la lettuce, eketsa mayonnaise le li-condiments tse ling. E latelang, eketsa meroho le tofu, leha o leke ho se kenye metsoako e mengata haholo lekhasi ka leng. Qetellong, thatela lekhasi la lettuce ka thata le metsoako kahare.


Hlokomela: Ho pheha tofu ke khetho. Tofu e ka jeoa ka polokeho ka polokeho. Haeba u khetha ho e pheha, e kenye ka pane e tlotsitsoeng ka oli e nyane ebe u ea hadika ho fihlela e le sootho ka khauta.

Keletso: Bakeng sa ketsahalo e monate ea lelapa, lokisa metsoako eohle 'me u li behe ka poleiting. Lumella litho tsa lelapa la hau ho iketsetsa liaparo tsa bona. U ka chencha tofu bakeng sa lilae tsa kana kapa Turkey.

Seneke

Liapole tse halikiloeng le botoro ea peanut

Lisebelisoa:

  • Liapole tse 4, tse lesotsoe
  • 2 tablespoons (32 dikgerama) tsa botoro ea matokomane motho ka mong

Lijo tsa mantsiboea

Khoho ea Rotisserie e nang le meroho e halikiloeng

Lisebelisoa:

  • khoho ea rotisserie ea mabenkele
  • Litapole tsa khauta tsa Yukon, tse hahiloeng
  • lihoete, tse lesotsoe
  • 1 senoelo (175 dikgerama) tsa broccoli, e khaotsoe
  • Onion e 1, e hlakotsoe
  • 3 tablespoons (45 mL) ea oli ea mohloaare
  • 2 tablespoons (30 mL) ea asene ea balsame
  • 1 teaspoon (5 mL) ea mosetareta oa Dijon
  • Li-clove tse 2 tsa konofolo, tse halikiloeng
  • letsoai, pepere le pepere li-flakes ho latsoa

Litaelo: Preheat ontong ho ea ho 375 ° F (190 ° C). Ka sekotlolo, kopanya oli ea mohloaare, asene ea balsame, mosetareta oa Dijon, konofolo le linoko. Beha meroho ka pane ea ho baka ebe o e tšela ka motsoako ona, ebe oa e pheha metsotso e 40 kapa ho fihlela crispy le bonolo. Sebeletsa ka kana.


Keletso: Refisa khoho e setseng bakeng sa hosane.

Labobeli

Lijo tsa hoseng

Oatmeal e nang le litholoana

Lisebelisoa:

  • Lipakete tse 4 tsa hang-hang tsa oatmeal e hlakileng
  • Likopi tse 2 (142 dikgerama) tsa monokotsoai o hoammeng
  • 3 tablespoons (30 grams) ea peo ea hemp (ka khetho)
  • li-walnuts tse 'maloa tse khethiloeng (ka khetho)
  • tsoekere e sootho ho latsoa
  • 1 senoelo (240 mL) sa lebese kapa lebese la soya ka motho ka mong

Litaelo: Pheha oatmeal hang-hang ka pitsa e kholo u sebelisa metsi kapa lebese e le setsi, u latela litaelo tsa lipakete tsa litekanyo. Nakoana pele e se e loketse, kopanya monokotsoai o hoamisitsoeng. Sebeletsa ka kopi e le 'ngoe (240 mL) ea lebese kapa lebese la soya.

Lijo tsa mots'eare

Li-sandwich tsa kana le sopho ea tamati

Lisebelisoa:

  • khoho e setseng (ho tloha maobane) kapa khōhō ea khōhō e halikiloeng
  • Li-buns tse 4 tsa lijo-thollo tsa ciabatta
  • lethisi, e tabohile
  • Tamati e le 1, e tšetsoe
  • Cheese ea Cheddar
  • mayonnaise, mosetareta, kapa li-condiments tse ling kamoo ho lakatsoang
  • Makotikoti a 2 (li-ounces tse 10 kapa 294 mL) ea sopho e entsoeng ka langa le le lej ea tamati

Litaelo: Latela litaelo tsa sephutheloana sa sopho ea langa le le lej, tse ka hlokang ho pheha ka setofo. Bakeng sa protheine e eketsehileng, sebelisa lebese kapa lebese la soya sebakeng sa metsi.

Keletso: U ka lumella litho tsa lelapa la hau hore li iketsetse lisamentjhisi. Haeba u se na khoho e setseng ho tloha ka Mantaha, sebelisa sebaka sa khoho ea selikalikoe.

Seneke

Li-veggies tsa Hummus le tse sehiloeng

Lisebelisoa:

  • Likomkomere tse 1 tse kholo tsa Senyesemane
  • Pepere e 1 ea tšepe, e tšetsoe
  • Sephutheloana se le seng sa hummus

Keletso: Ho etsa hore bana ba hau ba kenye letsoho, ba lumelle hore ba khethe mofuta oa meroho.

Lijo tsa mantsiboea

Li-tacos tsa meroho

Lisebelisoa:

  • 4-6 li-tacos tse bonolo kapa tse thata
  • 1 can (19 ounces kapa 540 grams) ea linaoa tse ntšo, e hlatsoitsoe hantle
  • Cheese ea Cheddar, grated
  • Tomate e 1, e hlakotsoe
  • Onion e 1, e hlakotsoe
  • lettuce, tse shitsoeng
  • salsa
  • romo e babang
  • ho noesa taco

Litaelo: Pheha linaoa tse ntšo ka pane e tlotsitsoeng ka oli e nyane ka ho natefisa taco. Bakeng sa protheine e eketsehileng, sebelisa yogurt e hlakileng ea Greek ho fapana le tranelate e bolila.

Laboraro

Lijo tsa hoseng

Cheerios ka litholoana

Lisebelisoa:

  • 1 senoelo (27 dikgerama) tsa thota Cheerios (kapa mofuta o tšoanang)
  • 1 senoelo (240 mL) sa lebese la khomo kapa lebese la soya
  • Banana e le 1 (e tšetsoe ka motho ka mong)

Keletso: Ha o ntse o ka sebelisa mefuta e meng ea lebese, soya le lebese la lebese li na le liprotheine tse phahameng ka ho fetisisa.

Lijo tsa mots'eare

Li-sandwich tsa lehe le morara

Lisebelisoa:

  • Lilae tse 8 tsa bohobe ba koro bo felletseng
  • Mahe a 6 a phehiloeng ka thata
  • 3 tablespoons (45 mL) ea mayonnaise e rekiloeng lebenkeleng kapa e iketselitsoeng
  • Li-teaspoon tse 1-2 (5-10 mL) tsa mosetareta oa Dijon
  • Makhasi a 4 a lettuce
  • letsoai le pepere ho latsoa
  • Kopi e le 1 (ligrama tse 151) tsa morara ka motho ka mong

Litaelo: Ebola mahe a phehiloeng ka thata ebe u a khaola likarolong. Ka sekotlolo se boholo bo mahareng, eketsa mahe, mayonnaise, mosetareta oa Dijon, letsoai le pepere. U sebelisa fereko, kopanya mahe le li-condiments. Etsa li-sandwich u sebelisa bohobe bohle ba koro le lettuce.

Seneke

Popcorn e nang le moea o nang le chokolete e lefifi e kolobisitsoeng

Lisebelisoa:

  • 1/2 senoelo (ligrama tse 96) tsa lithollo tsa popcorn
  • 1 senoelo (175 dikgerama) tsa litsokotsane tse lefifi tse qhibilihisitsoeng

Keletso: Haeba u se na moqapi oa moea, eketsa feela litepisi tse 2-3 (30-45 mL) tsa mohloaare kapa oli ea coconut pitseng e kholo, ebe lithollo tsa popcorn. Beha sekwahelo holimo ebe u pheha ho fihlela hoo e ka bang lithollo tsohle li emisitse ho hlaha. E shebelle ka hloko ho qoba ho chesa.

Lijo tsa mantsiboea

Paseka e nang le mongobo oa langa le le lej, Turkey Turkey le meroho

Lisebelisoa:

  • Sephutheloana se le seng (ligrama tse 900) tsa li-noodle tsa macaroni kapa tsa rotini
  • Jarone e le 1 (15 ounces kapa 443 mL) ea mongobo oa langa le le lej
  • 1 pepere e tšepe e tala, e khaotsoe
  • Onion e 1, e khethiloe
  • 1 senoelo (175 dikgerama) tsa broccoli, e khaotsoe
  • 1 lik'hilograma tse 454 tsa mobu o omeletseng
  • Cheese ea Parmesan, ho latsoa

Litaelo: Ha pasta e ntse e pheha, eketsa mobu pan ka pane e kholo ebe u e pheha ka mocheso o mofuthu. Lokisetsa meroho ebe oe kenya pan. Tšela moriana oa langa le le lej haufi le bofelo. Hlatsoa li-noodle, eketsa spaghetti ebe u sebeletsa.

Keletso: Etsa li-noodle tse eketsehileng kapa u boloke tse ling bakeng sa masala hosane.

Labone

Lijo tsa hoseng

Bagel eohle ea koro e nang le peanut butter le banana

Lisebelisoa:

  • Li-bagel tse 4 tsa koro
  • Khaba tse 1-2 (ligrama tse 16-32) tsa botoro ea matokomane
  • Libanana tse 4

Keletso: Fa bana ba hau khalase ea lebese la khomo kapa lebese la soya bakeng sa liprotheine tse eketsehileng.

Lijo tsa mots'eare

Salate ea Paseka

Lisebelisoa:

  • Likopi tse 4-6 (ligrama tse 630-960) tsa paseka e setseng, e setseng
  • 1 eiee e khubelu e bohareng, e khethiloe
  • 1 Likomkomere tsa Senyesemane, tse khethiloeng
  • 1 senoelo (150 dikgerama) tsa tamati ea ciliegia, halofo
  • 1/2 senoelo (73 dikgerama) tsa mehloaare e ntšo, e koahetsoeng le halofo
  • Li-clove tse 3 tsa konofolo, tse halikiloeng
  • 4 ounces (113 dikgerama) tsa feta chisi, crumbled
  • 1/2 senoelo (125 mL) ea oli ea mohloaare
  • 3 tablespoons (45 mL) ea asene e khubelu ea veine
  • 1/4 teaspoon ea pepere e ntšo
  • 1/4 teaspoon letsoai
  • 1 tablespoon (15 mL) ea lamunu kapa ea lero la lemone
  • 1 teaspoon ea mahe a linotši
  • li-flakes tse khubelu (ho latsoa)

Litaelo: Ka sekotlolo se bohareng, kopanya oli ea mohloaare, asene e khubelu ea veine, lamunu kapa lero la lemone, mahe a linotši, pepere e ntšo, letsoai le pepere e khubelu. Behella ka thoko. Lokisetsa li-veggies li le tala 'me u li hlohlelletse pasta e phehiloeng ka sekotlolo se seholo. Kenya moaparo 'me u tsoele pele hantle.

Seneke

Mahe a phehiloeng le lithupa tsa celery

Lisebelisoa:

  • Mahe a 8 a phehiloeng ka thata
  • lithupa tsa celery, li khaotsoe

Lijo tsa mantsiboea

Li-burger tse iketselitseng tse nang le li-fries tsa Mafora

Lisebelisoa:

  • Lik'hilograma tse 454 tsa nama ea khomo
  • Li-buns tse 4 tsa hamburger
  • Sephutheloana se le seng (lilithara tse 2,2 kapa kh'hilograma e le 1) ea li-fries tsa French
  • Lilae tsa Monterey Jack chisi
  • makhasi a lettuce
  • Tamati e le 1, e tšetsoe
  • 1 onion, e tšetsoe
  • likhekhe tse 'maloa, tse lesotsoe
  • mayonnaise, mosetareta, monate, ketchup, asene, kapa li-condiments tse ling kamoo ho batlang
  • letsoai, pepere le linoko tse ling ho latsoa

Litaelo: Lokisetsa li-patties tse 4 ka nama ea khomo ea fatše, letsoai, pepere le linoko tse ling. Li behe pampiring ea ho baka ebe o li baka ka 425 ° F (218 ° C) metsotso e 15. Lokisetsa li-toppings ebe u li beha ka tereing e sebeletsang. Pheha li-fries tsa french ho latela litaelo tsa liphutheloana.

Keletso: Lumella bana ba hau ho ikhethela li-toppings le ho apara li-burger tsa bona.

Labohlano

Lijo tsa hoseng

Cottage chisi e nang le litholoana

Lisebelisoa:

  • 1 senoelo (210 dikgerama) tsa kottage chisi ka motho ka mong
  • fragole, tse lesotsoe
  • li-blueberries
  • kiwi, sehiloeng
  • marotholi a mahe a linotši (ka khetho)

Keletso: Lumella bana ba hau ho kopanya le litholoana tsa khetho ea bona.

Lijo tsa mots'eare

Li-pizza tse nyane

Lisebelisoa:

  • Li-muffin tse 4 tsa koro ea Senyesemane
  • 4 tablespoons (60 mL) ea mongobo oa langa le le lej
  • Lilae tse 16 tsa pepperoni (kapa protheine e 'ngoe)
  • 1 senoelo (56 dikgerama) tsa chisi e halikiloeng
  • Tomate e 1, e tšesaane
  • 1/4 ea eiee, e hlakotsoe
  • Sipinake sa lesea sa letsoho

Litaelo: Preheat ontong ho ea ho 375 ° F (190 ° C). Khaola li-muffin tsa Senyesemane halofo, ebe u eketsa mongobo oa langa le le lej, pepperoni, chisi, langa le le lej, onion le sipinake. Bake metsotso e 10 kapa ho fihlela chisi e qhibilihile.

Keletso: Ho kenyelletsa bana ba hau, ba lumelle hore ba iketsetse li-pizza tsa bona.

Seneke

Litholoana tsa Smoothie

Lisebelisoa:

  • Likotlolo tse 1-2 (ligrama tse 197-394) tsa monokotsoai o hoammeng
  • Banana e le 1
  • 1 senoelo (250 mL) sa yogurt ea Greece
  • Likotlolo tse 1-2 (250-500 mL) tsa metsi
  • 3 tablespoons (30 grams) ea peo ea hemp (ka khetho)

Litaelo: Ka blender, eketsa metsi le yogurt ea Greece. E latelang, eketsa lisebelisoa tse setseng ebe u li kopanya ho fihlela li boreleli.

Lijo tsa mantsiboea

Tofu e hlohlelletsa

Lisebelisoa:

  • 1 block (350 grams) ea tofu e eketsehileng e tiisitsoeng, e koahetsoeng
  • Likopi tse 2 (ligrama tse 185) tsa raese e sootho hang hang
  • Lihoete tse 2, tse khethiloeng
  • 1 senoelo (175 dikgerama) tsa broccoli, e khaotsoe
  • Pepere e khubelu e le 1, e tšetsoe
  • 1 eiee e mosehla, e hlakotsoe
  • Khaba ea khaba ea 1-2 (ligrama tse 15 ho isa ho 30) ea ginger e ncha, e ebotsoeng le e halikiloeng
  • 3 cloves konofolo, minced
  • 1-2 tablespoons (15-30 mL) ea mahe a linotši (kapa ho latsoa)
  • 2 tablespoons (30 mL) ea sauce e tlaase ea sodium
  • 1/4 senoelo (60 mL) sa asene e khubelu ea veine kapa lero la lamunu
  • 1/4 senoelo (60 ml) ea oli ea sesame kapa oli ea meroho

Litaelo: Lokisetsa raese e sootho ho latela litaelo tsa mabokose. Ha e ntse e pheha, tšela likolobe le tofu ebe u li behella ka thoko. Ho etsa mongobo, kopanya ginger, konofolo, mahe a linotši, moriana oa soya, oli le asene e khubelu ea veine kapa lero la lamunu ka sekotlolo se boholo bo mahareng.

Ka skillet e kholo e tlotsitsoeng ka oli, pheha tofu ho fihlela e sootho. Tlosa mochesong le sebakeng holim'a thaole ea pampiri. Eketsa broccoli, pepere, onion, lihoete, le 1/4 ea moriana oa fry ho skillet. Pheha ho fihlela o le bonolo, ebe u eketsa tofu e phehiloeng, raese le sopho e setseng ho skillet.

Keletso: U ka sebelisa li-veggies tse setseng mofuteng oa ho tsuba ho fokotsa litšila tsa lijo.

Moqebelo

Lijo tsa hoseng

Baked frittata

Lisebelisoa:

  • Mahe a 8
  • 1/2 senoelo (118 mL) ea metsi
  • 1 senoelo (175 dikgerama) tsa broccoli
  • Likopi tse 2 (ligrama tse 60) tsa sepinichi sa lesea
  • Li-clove tse 2 tsa konofolo, tse halikiloeng
  • 1/2 senoelo (ligrama tse 56) tsa chisi e halikiloeng
  • 1 teaspoon ea thyme
  • letsoai, pepere le pepere li-flakes ho latsoa

Litaelo:

  1. Preheat ontong ho ea ho 400 ° F (200 ° C).
  2. Hlatsoa mahe, metsi le linoko ka sekotlolo.
  3. Fokotsa oli e nyenyane skillet, pane ea tšepe, kapa pane e sireletsehileng ka ontong ka ho pheha.
  4. Ha ontong e ntse e futhumala, tlosa li-veggies ka skillet kapa pan ka mocheso o mofuthu.
  5. Kamora metsotso e seng mekae, eketsa motsoako oa lehe ka pane. Pheha metsotso e 1-2 kapa ho fihlela tlase ho pheha 'me bokaholimo bo qala ho phalla.
  6. Fafatsa chisi e grated ka holimo.
  7. E phehe ka ontong ka metsotso e 8-10 kapa ho fihlela e felile. Ho hlahloba, beha mohlahlobi oa kaka kapa thipa bohareng ba frittata. Haeba lehe le ntse le tsoela pele ho matha, le tlohele metsotso e seng mekae ebe u leka hape.

Lijo tsa mots'eare

Peanut butter le jelly sandwich le fragole

Lisebelisoa:

  • Lilae tse 8 tsa bohobe ba koro bo felletseng
  • Khaba e 1 (15 mL) ea botoro ea peanut kapa botoro e se nang linate
  • Khaba e 1 (15 mL) ea jeme
  • 1 kopi (152 dikgerama) tsa fragole ho motho ka mong

Seneke

Li-roll tsa Turkey

Lisebelisoa:

  • Li-tortilla tse bonolo tse nyane tse 8
  • Lilae tse 8 tsa Turkey
  • Li-avocado tse mahareng tse peli (kapa sephutheloana sa guacamole)
  • 1 senoelo (56 dikgerama) tsa chisi e halikiloeng
  • 1 senoelo (ligrama tse 30) tsa sepinichi sa lesea

Litaelo: Beha likhetla tsa tortilla li bataletse ebe u hasanya avocado kapa guacamole kaholimo. Ka mor'a moo, eketsa selae se le seng sa turkey, sepinche sa lesea le chisi e halikiloeng ho tortilla ka 'ngoe. Rōlela tortilla ka thata 'me u khaole ka halofo.

Keletso: Ho boloka li-roll-up li se ke tsa arohana, eketsa leino la meno. Etsa bonnete ba hore o tlosa sesepa sa meno pele o se fa bana ba banyenyane.

Lijo tsa mantsiboea

Chili e entsoeng ka maiketsetso

Lisebelisoa:

  • Lik'hilograma tse 454 tsa nama ea khomo
  • 1 na (linaleli tse 19 kapa ligrama tse 540) linaoa tse khubelu tsa liphio, li hlatsoitsoe
  • 1 can (14 ounces kapa 400 grams) ea tamati e entsoeng ka setlolo
  • Jarone e le 1 (15 ounces kapa 443 mL) ea mongobo oa langa le le lej
  • 1 eiee e mosehla
  • Likopi tse 2 (475 mL) ea moro oa khomo o tlaase oa sodium
  • 1 tablespoon (15 grams) ea phofo ea chili
  • 1 teaspoon ea phofo ea konofolo
  • 1 tablespoon (15 grams) komine
  • 1/4 teaspoon ea pepere ea cayenne (ka khetho)
  • letsoai le pepere ho latsoa
  • chisi e halikiloeng (ka khetho ea ho khabisa)

Litaelo: Ka pitsa e kholo ea sopho, salisa lieiee ka oli ho fihlela e fetoloha. Ka mor'a moo, eketsa nama ea khomo ka pitsa, ee robe ka khaba ea lepolanka. Pheha ho fihlela nama e sootho. Kenya linoko tsohle, mongobo oa langa le le lej, tamati e entsoeng ka sechu le linaoa tse khubelu tsa liphio.

E latelang, eketsa moro mme o o tlise sekotlolo. Fokotsa mocheso ho mocheso o mofuthu 'me u phehele metsotso e 30. Holimo le chisi haeba ho le joalo.

Sontaha

Brunch

Toast ea Fora le litholoana

Lisebelisoa:

  • 6-8 mahe
  • Lilae tse 8 tsa bohobe ba koro bo felletseng
  • 1 teaspoon ea sinamone
  • 1 teaspoon ea nutmeg
  • 1/2 teaspoon ea tlhahiso ea vanilla
  • 1 senoelo (151 dikgerama) tsa monokotšoai kapa fragole, tse hoammeng kapa tse ncha
  • sirapo ea maple ho latsoa

Litaelo: Ka sekotlolo se sephara, whisk mahe, sinamone, nutmeg le vanilla e ntšitsoeng ho fihlela e kopantsoe ebile e fofa. Oli e skillet e kholo e nang le botoro kapa oli ebe ee tlisa mocheso o mofuthu. Beha bohobe ka har'a motsoako oa lehe ebe u apara lehlakore ka leng. Fry mahlakore ka bobeli a bohobe ho fihlela e le sootho ea khauta.

Pheta ts'ebetso ena ho fihlela bohobe bohle bo phehiloe. Sebeletsa ka litholoana le sirapo ea maple.

Keletso: Bakeng sa pheko e eketsehileng, holimo ka tranelate e shapuoa kapa tsoekere e phofshoana.

Seneke

Cheese, li-crackers le morara

Lisebelisoa:

  • Li-crackers tse 5 tsa lijo-thollo ka motho ka mong
  • Li-ounces (50 dikgerama) tsa chisi ea Cheddar, e lesotsoe (ka motho ka mong)
  • 1/2 senoelo (ligrama tse 50) tsa morara

Keletso: Li-crackers tse ngata li entsoe ka phofo e ntlafalitsoeng, lioli le tsoekere. Bakeng sa khetho e nepahetseng, khetha li-crackers tse 100% tse felletseng.

Lijo tsa mantsiboea

Quesadillas

Lisebelisoa:

  • Li-tortilla tse 4 tsa boholo bo mahareng
  • 1 lik'hilograma tse 454 tsa matsoele a kana a se nang masapo, a seotsoe
  • Pelepele tse 2 tse khubelu, tse lesotsoe
  • 1/2 ea eiee e khubelu, e khethiloe
  • 1 avocado, e lesotsoe
  • 1 senoelo (56 dikgerama) tsa Monterey Jack chisi, shredded
  • 1 senoelo (56 dikgerama) tsa chisi ea Cheddar, e khabisitsoeng
  • Sephutheloana se le seng sa tatso ea taco
  • letsoai le pepere ho latsoa
  • oli ea mohloaare, ha ho hlokahala
  • tranelate e bolila, kamoo ho hlokahalang
  • salsa, ha ho hlokahala

Litaelo: Preheat ontong ho ea ho 375 ° F (190 ° C). Ka skillet e kholo, eketsa oli, pelepele le onion. Li phehe ka metsotso e ka bang 5. Kenya khoho le linoko ebe u li chesa ho fihlela li phehiloe ka botlalo le khauta ka ntle.

Beha khetla ka 'ngoe holim'a sejana sa ho baka. Kenya li-veggies tse phehiloeng le likhoho ka lehlakoreng le leng la li-tortilla, ebe u phahama ka avocado le chisi. Tšoaea ka lehlakoreng le leng la tortilla. Bake metsotso e 10 kapa ho fihlela e le putsoa ka khauta. Sebeletsa ka tranelate e bolila le salsa.

Keletso: Bakeng sa khetho ea limela, u ka sebelisa linaoa tse ntšo sebakeng sa khoho.

Lenane la mabenkele

Lenane le latelang le ka sebelisoa e le tataiso ea ho ea mabenkeleng ho u thusa ho bokella korosari bakeng sa leano lena la lijo tsa beke e le 'ngoe. U kanna ua hloka ho lokisa likarolo ho latela boholo le litlhoko tsa lelapa la hau.

Meroho le litholoana

  • Litamati tse 4 tse mahareng
  • Sephutheloana se le seng sa tamati ea ciliegia
  • Sehlopha se le seng sa celery
  • Sephutheloana se 1 sa sepinichi sa lesea
  • Hlooho e kholo ea 1 ea lettuce ea Bibb
  • Li-orang tse 2
  • 2 likomkomere tse kholo tsa Senyesemane
  • Sengoathoana se le seng se seholo sa ginger
  • Lipapaka tse 2 tsa fragole
  • Sephutheloana se le seng sa li-blueberries
  • Sephutheloana se le seng sa monokotšoai
  • Li-kiwis tse 2
  • Pelepele tse 6
  • Pakete e le 'ngoe ea lihoete tsa' mino
  • Li-avocado tse 5
  • Lihlooho tsa 1-2 tsa broccoli
  • Liiee tse 7 tse mosehla
  • 2 eiee e khubelu
  • 4 bulbs ea konofolo
  • Lihoete tse 3 tse kholo
  • Mokotla o le mong oa litapole tsa khauta tsa Yukon
  • Mokotla o moholo oa 1 oa monokotšoai o hoammeng
  • Sehlopha sa libanana tse 1
  • Mokotla o le mong o moholo oa morara
  • Nkho e le 1 ea mehloaare e ntšo
  • Jug e le 1 (li-ounces tse 33 tsa metsi kapa litara e le 1) ea lero la lamunu

Lithollo le li-carb

  • Li-muffin tse 8 tsa lijo-thollo tsa Senyesemane
  • Lipakete tse 4 tsa oatmeal e hlakileng, e potlakileng
  • Mokotla o le mong oa peo ea hemp (ka boikhethelo)
  • Mahobe a 2 a bohobe bo felletseng ba koro
  • Sephutheloana se le seng (ligrama tse 900) tsa li-noodle tsa macaroni kapa tsa rotini
  • Sephutheloana se le seng sa bagels ea koro e felletseng
  • Li-buns tse 4 tsa lijo-thollo tsa ciabatta
  • Sephutheloana se le seng sa li-hamburger buns
  • Phakete e le 'ngoe ea raese e sootho hanghang
  • Sephutheloana se le seng sa li-tortilla tse bonolo tse nyane
  • Sephutheloana se le seng sa li-tortilla tse bonolo tse mahareng
  • Lebokose le le leng la baqhekelli ba lijo-thollo
  • Li-tacos tse thata tsa 6

Lebese

  • Mahe a mabeli
  • Li-block tse 2 (450 grams) tsa chisi ea Cheddar
  • Lilithara tse 1,5 tsa lebese la khomo kapa la soya
  • Li-ounces tse 113 tsa feta chisi
  • Sephutheloana se le seng sa lilae tsa Monterey Jack chisi
  • Li-ouniti tse 2450 tsa chisi ea kottage
  • Li-ouniti tse 24 tsa yogurt ea Greece

Liprotheine

  • Liboloko tse 2 tsa ligrama tse 500 tsa tofu e eketsehileng
  • Khoho e le 'ngoe e rekiloeng ka lebenkele
  • 1 can (19 ounces kapa 540 grams) ea linaoa tse ntšo
  • 1 can (19 ounces kapa 540 grams) ea linaoa tse khubelu tsa liphio
  • 1 lik'hilograma (454 dikgerama) tsa Turkey ea fatše
  • Lik'hilograma tse 900 tsa nama ea khomo ea fatše
  • 1 lik'hilograma tse 450 tsa matsoele a kana a se nang masapo
  • Sephutheloana se le seng sa likhae tsa pepperoni
  • Sephutheloana se le seng sa likhae tsa Turkey

Lintho tse entsoeng ka makotikoting le tse pakiloeng

  • Makotikoti a 2 a sopho e entsoeng ka langa le le lej ea tamati
  • 1 can (14 ounces kapa 400 gram) ea tamati e phehiloeng
  • Linkho tse 2 (li-ounces tse 30 kapa 890 mL) ea mongobo oa langa le le lej
  • Mokotla o le mong oa walnuts e khethiloeng (ka boikhethelo)
  • Sephutheloana se le seng sa hummus
  • Lebokose le le leng la Cheerios ea mantlha (kapa mofuta o tšoanang)
  • 1/2 senoelo (ligrama tse 96) tsa lithollo tsa popcorn
  • 1 senoelo (175 dikgerama) tsa chokolete tse lefifi
  • Nkho e le 1 ea pere ea linate
  • Nkho e le 1 ea jeme ea fragola
  • Sephutheloana se le seng (lilithara tse 2,2 kapa kh'hilograma e le 1) ea li-fries tsa French
  • Likopi tse 2 (500 mL) tsa moro oa khomo o tlase oa sodium

Lijo tse tloaelehileng tsa Pantry

Kaha hangata lintho tsena ke tse tloaelehileng, u kanna oa se ke oa li reka. Leha ho le joalo, ho molemo ho hlahloba lethathamo la libuka tsa hau pele u reka.

  • oli ea mohloaare
  • asene ea balsame
  • veine e khubelu
  • Mosetareta oa Dijon
  • mayonnaise
  • Sriracha
  • letsoai
  • mahe a linotsi
  • pepere
  • thyme
  • mongobo oa soya
  • oli ea sesame
  • oli ea limela
  • li-flakes tsa pepere
  • tsoekere e sootho
  • salsa
  • romo e babang
  • ho noesa taco
  • Cheese ea Parmesan
  • mapelese
  • phofo ea chili
  • phofo ea konofolo
  • kumine
  • pepere ea Cayenne
  • sinamone
  • linate
  • Vanilla e ntšitsoeng
  • sirapo ea maple

Ntlha ea bohlokoa

Ho ba le moralo oa lijo oa beke le beke o fihlelang litlhoko tsa lelapa la hau lohle ho ka ba thata.

Haholo-holo, moralo ona oa lijo oa beke e le 'ngoe o fa lelapa la hau lijo tse monate, tse matlafatsang le tse loketseng bana. Sebelisa lenane la mabenkele e le litšupiso 'me u le fetole ho latela litlhoko tsa lelapa la hau le bajete. Ha ho khonahala, kenyelletsa bana ba hau le litho tse ling tsa lelapa ho pheheng.

Qetellong ea beke, botsa litho tsa lelapa la hau hore na ke lijo life tseo ba li ratang haholo. O ka ntlafatsa lenane lena kapa oa le sebelisa hape bekeng e ngoe.

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