Iketsetse Sejo sa hoseng se Betere ka Bowl ena e Laetseng ea Paleo Buddha

Litaba

• Paleo ea lijo tsa hoseng ea Paleo ea Buddha Bowl
• Tlhahlobo bakeng sa

Hoseng ho hong le ho hong ho ikoetlisa ho lokeloa ke lijo tsa hoseng tsa kamora ho fufuleloa. Motsoako o nepahetseng oa protheine le lik'habohaedreite kamora ho ikoetlisa ke oa bohlokoa ho lokisa le ho aha mesifa-re sa bue ka ho tlatsa matla a hau ho hlola eng kapa eng eo letsatsi la hau le e bolokileng.

Ke hona moo sekotlolo sena sa paleo sa paleo se mebala-bala se kenang. 'Me haeba u ntse u nahana, "Eh, ha ke kene nthong ea Whole30 kapa paleo," hantle, pele ho tsohle, ha u ba le ho ba ho ja sejana sena se monate. Empa la bobeli, pele ke theha risepe ena, ke ne ke le teng moo le uena. Ke bolela hore nka ba setsebi sa phepo e nepahetseng, empa ke rata li-carbs tsa ka. (Fumana lipepepe tse 10 tse bonolo bakeng sa likotlolo tsa hoseng bakeng sa hoseng ho monate le ho feta.)

Kahoo ke ile ka ea ho bua le Allison Schaaf, R.D., M.S., mothehi oa Prep Dish, tšebeletso ea phano ea lijo tse nang le gluten e fumanehang marang-rang. Pele, o ile a mpha tlhahlobo ea hore na ho ja paleo ho bolela'ng. Lijo tsa paleo li hlile li bua ka ho ja "sebele" (bala: lijo tse sa sebetsoang, tsa tlhaho), metsoako eo u ka e hōlang (litholoana le meroho) kapa ho tšoasa (joaloka nama ea liphoofolo le lijo tsa leoatleng), Schaaf o mpolella.

Batho ba jang Paleo hangata ba ea nama, lijo tsa leoatleng, linate, lipeo, meroho le litholoana, 'me ba qoba lijo-thollo, lebese le linaoa, o re. Le hoja mafura a lokile (joaloka a tsoang likokonate, mohloaare, linate le mafura a liphoofolo), mafura a entsoeng (nahana: mafura a trans) a atisang ho fumanoa lijong tse pakiloeng ha a tsamaee.

Hmm, ke qala ho ipotsa hore na ehlile e lokile bakeng sa ka. Bophelo bo se nang #ToastTuesday kapa #IceCreamSunday bo bonahala bo sa khonehe. Empa joale oa kokobela.

O re: "Ha lijo tsa paleo li tsebahala ka hore li na le lithibelo, ha ho na melao ea semmuso le libaka tse ngata tse putsoa." "E ka fetoloa habonolo hore e be lijo tsa nako e telele. Ntho ea bohlokoa ke ho qala ka ho latela 'melao' e le motheo, empa ho tloha moo, bapala ka lijo tse kang linaoa, lebese, kapa lijo-thollo tse kang raese ho bona hore na lia sebetsa. le wena le mmele wa hao." Schaaf o re o bitsa sena mofuta oa phepo e fetotsoeng ea "paleo-ish".

Ka sena sohle kelellong, ke thehile Buddha Bowl ena e jereng lijo tsa hoseng tsa Paleo, 'me ke ile ka makatsoa ke kamoo ke neng ke khotsofetse ke ho khotsofala kamora ho e qeta. 'Me le hoja, e, sena ke paleo ea theknoloji, ntho ea bohlokoa ka ho fetisisa ke hore sekotlolo se seng le se seng se tletse phepo e nepahetseng, ho akarelletsa le lik'habohaedreite tse rarahaneng, protheine e mafura, meroho e mengata le mafura a phetseng hantle-e leng seo 'mele oa hao o se laetseng ka mor'a ho ikoetlisa ka thata, hoseng. , mots'ehare, kapa bosiu. (E amanang le: 10 Recipe ea Buddha Bowl Recipes e phetseng hantle)

Ka meroho ea lithane ka sekotlolo se le seng, hammoho le mobu o omileng, esita le li-pistachio tse halikiloeng, linoko le litlama, o kanna oa nahana hore lijo tsa hoseng tse monate li lokela ho bolokoa mafelo-bekeng. Empa ka ho ja lijo tse nyane feela, o ka ba le litokisetso tsa ho li lahlela hammoho pele ho mosebetsi hara beke. (Meroho e ka rekoa esale pele ho boloka nako. Qoba feela li-seasoning le tsoekere e fumanehang ka har'a mekotla e meng e hatselitsoeng ea veggie. Bala haholoanyane ka mokhoa oa ho lokisa lijo le ho pheha habonolo ka meroho e hatselitsoeng.) E bile e etsa hore ho be le tokiso e ntle ea lijo-thollo. ja lijo tsa motšehare ho ea le uena.

Paleo ea lijo tsa hoseng ea Paleo ea Buddha Bowl

E sebeletsa: 4

Lisebelisoa

• Litapole tse 12 tsa litapole, tse betliloeng
• Pelepele tse 2 tse mahareng tse tšesaane
• 1 zucchini e bohareng, e tšetsoe lichelete tsa tšepe tsa 1/4-inch
• Li-teaspoon tse 6 tsa oli ea mohloaare, e arotsoe
• 1 teaspoon fatše pepere e ntšo
• Likopi tse 2 tsa tamati ea ciliegia, halofo
• 1/4 teaspoon letsoai la kosher
• 1/2 eiee e khubelu e nyane, e khaotsoe
• Li-ounces tse 8 tsa li-mushroom tsa portobello, tse khaotsoeng hantle
• 2 cloves konofolo, minced
• 2 tablespoons e entsoeng makhasi a macha a rosemary (kapa likhabapo tse 2 tsa rosemary e omisitsoeng)
• 12 ounces lean ground turkey
• 3/4 senoelo se halikiloeng, li-pistachios tse letsoai, (tse kang Wonderful Pistachios), e qhibililoe 'me e khaotsoe hantle.
• 1 teaspoon pepere e khubelu e flakes
• 1/2 teaspoon thyme e omisitsoeng
• Mahe a maholo a mane
• Likopi tse 8 tsa sepinach sa lesea
• Motsoako o chesang o lumelloang ke Paleo, ha o khetha

Litsela

1. Preheat oven ho beha 425 ° FF. Kopanya litapole, pelepele ea tšepe le zucchini, le likhabapo tse 3 tsa oli ea mohloaare, 1/2 teaspoon pepere e ntšo le letsoai. Tšela holim'a lakane ea ho baka 'me u hasane ka ho lekana. Bake metsotso e 25.

2. Ha u ntse u baka, kopanya litamati le 1 teaspoon ea oli ea mohloaare le letsoai. Behella ka thoko.

3. Ka skillet e kholo holim'a mocheso o tlaase, eketsa teaspoon e 1 ea oli ea mohloaare le eiee. Pheha, o hlohlelletsa metsotso e 2 ho isa ho e 3 ho fihlela ba qala ho sootho. Kenya li-mushroom. Li-veggies tse phehang hape metsotso e 2. Hang ha li-mushroom li qala ho nolofala, eketsa konofolo, rosemary le 1/2 teaspoon ea pepere e ntšo e setseng.

4. Kenya mohloaare o le mong ho skillet e le 'ngoe,' me u phehe ho fihlela o sootho, o hlohlelletsa khaba ea metsi haeba metsoako e qala ho khomarela tlase ea pane. Beha metsoako ea Turkey ka sekotlolo ebe u e behella ka thoko.

5. U ntse u shebile ontong, tlosa pampiri ea ho baka ha litapole le meroho li se li phehile (hoo e ka bang metsotso e 12) 'me u kenye tamati ka paneng ea lakane ebe u hlohlelletsa. Khutlela ka ontong metsotso e meng e 15 ho isa ho e 17.

6. Ka skillet e tšoanang u sebelisitse motsoako oa turkey, pistachios ea toast e nang le li-flakes tse khubelu le thyme ka mocheso o tlase metsotso e 3 ho isa ho e 4. Tlosa linate le linoko ebe u li beha ka thōko.

7. Kenya teaspoon ea oli ea mohloaare le spinach ho skillet 'me u bosose ka metsotso e 2. Tlosa spinach mocheso le karolo ka tlase ho likotlolo tse 4.

8. Tlosa meroho e halikiloeng ka ontong. Karolo ka holim'a spinach ka sekotlolo se seng le se seng. Etsa se tšoanang ka motsoako oa fatše oa turkey.

9. Pheha mahe ao u a ratang ebe u a beha kaholimo. (Haeba sejana se lokiselitsoeng lijo kaofela, se phehiloeng ka thata se ne se tla tšoarella hantle.)

10. Qetellong, fafatsa ka motsoako oa pistachio o halikiloeng le sauce ea boikhethelo ea paleo e chesang.

Likotlolo li ka bolokoa ka sehatsetsing ho fihlela matsatsi a 5 ka sekwahelo sa senotlolo.

!---->

Tlhahlobo bakeng sa