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Ka Sontaha hoseng, ho robala kapa ho robala sofeng bakeng sa marathone ea Netflix ho ipiletsa haholo ho feta ho ea lebenkeleng. Empa leeto le le leng le potlakileng ha le na khatello ea maikutlo ebile le ja nako ho feta ho leka ho tsamaea karolong ea lihlahisoa le ho itlhalosa ka litsela tse ngata ka mor'a beke ka mor'a mosebetsi. 'Me haeba u tsamaea le lethathamo le hlophisitsoeng la korosari le moralo oa lijo, ha ho mohla u lokelang ho sheba ka sehatsetsing sa hau u ntse u ipotsa, "Ke eng ea lijo tsa mantsiboea?" kapa ho khetha ho tsoa.

Ho bona hore na e bonolo, ebile e monate ebile e phetse hantle, sebelisa lenane la korosari le moralo oa lijo ka tlase. Ha ho na metsoako ea bohlanya kapa litlolo tse rarahaneng mona! 'Me haeba u etsa diresepe ha u e-na le nako ka Sontaha, u ka kopanya lijo tse ling tsa beke hammoho ka metsotso e seng mekae ka ho kopanya lijo tse tloaelehileng tseo u nang le tsona le tse setseng.

Tobetsa mona ho hatisa manane a metsoako, diresepe le moralo oa lijo.

Lethathamo la korosari

1 sehlopha sa parsley

1 hlooho ea broccoli

1 ea cauliflower ea hlooho

2 (10-ounce) mekotla ea meroho ea salate

1 litapole tse monate

1 avocado

1 lemon

1 hlooho ea konofolo

100% bohobe ba sandwich ea koro e felletseng

Li-pitas tsa koro e felletseng

Pakete e le 'ngoe ea li-tortilla tsa koro e bolelele ba lisenthimithara tse 6

Botoro ea almonde ea tlhaho

1 senoelo sa li-anchovies

1 nkho mohloaare o motšo

Peo ea Fennel

Li-flakes tse khubelu

Mahe a leshome le metso e 'meli

Cheese e 1 e tsofetseng ea Parmesan

Cheddar chisi e mafura a tlase

8 lirope tsa khōhō tse se nang letlalo (tse ka bang lik'hilograma tse 2)

Mokotla o le mong (li-ounise tse 4) saalmon e tsubang

Lintho tsa Pantry

Raese e sootho ea lithollo tse telele

Li-oats tse tšetsoeng

1 e na le li-tuna tsa mercury tse tlase

1 e na le li-chickpeas tse se nang letsoai tse nang le letsoai

Moro oa kana o nang le sodium e tlase

Ha ho letsoai ho eketsoa moriana oa tamati

Salsa

Raisins

Mosetareta oa Dijon

Oli ea mohloaare e sa tsoaloang ke moroetsana

Veine asene e tšoeu

Ho pheha

Letsoai

Pepere

Tsoekere

Lokisetsa Recipes

Khoho e halikiloeng ka mokhoa oa Roma

E sebeletsa: 1 e setseng

Lisebelisoa:

2 teaspoon peo ea fennel

1/4 teaspoon li-flakes tsa pepere e khubelu

1/2 teaspoon letsoai

2 cloves konofolo, minced

1 tablespoon oli ea mohloaare e sa tsoakoang

Maqeba a kana a 8 a senang letlalo, a se nang letlalo (a boima ba liponto tse 2), a sehiloe

Ho pheha

Litsela:

1. Preheat oven ho likhato tse 350.

2. Ka sekotlolo se seholo sa ho kopanya kopanya lipeo tsa fennel, pepere e khubelu, letsoai, konofolo le oli. Kenya lirope tsa likhoho ebe u li akhela ho apara hantle. Senya pampiri ea ho baka ka ho pheha ho sa khaotse, 'me u hlophise likhoho ka lera le le leng. Roast ho fihlela khoho e ngodisa li-degree tsa 165 ka thermometer e baloang hanghang, metsotso e ka bang 25 ho isa ho e 30.

Vinaigrette ea Boipheliso Bohle

E etsa: 1 1/4 linoelo

Lisebelisoa:

1/2 senoelo sa oli ea mohloaare e sa tsoaloang

1/4 senoelo sa veine e tšoeu ea veine

1/4 senoelo sa metsi

2 tablespoons minced shallot

1 teaspoon mosetareta oa Dijon

1/4 teaspoon letsoai

1/8 teaspoon tsoekere

Pepere

Litsela:

Ka nkho ea mason, kopanya lisebelisoa tsohle, eketsa pepere ho latsoa, ​​​​'me u sisinye hantle ho kopanya. Boloka ka sehatsetsing ho fihlela libeke tse 2. Tlisa mocheso oa kamore pele o thothomela le ho sebeletsa ts'ebeliso ka 'ngoe.

Meroho e Besitsoeng

E sebeletsa: 1 ka masalla

Lisebelisoa:

1 hlooho ea broccoli, e robehileng ka florets

1 hlooho ea cauliflower, e arotsoe ka florets

1 litapole tse monate, khaola likotoana tse 1-inch

1 tablespoon oli ea mohloaare e sa tsoakoang

Letsoai

Pepere

Litsela:

1. Preheat oven ho likhato tse 400. Mohala oa bobeli oa maqephe a ho baka ka letlalo kapa pampiri ea aluminium e sa sebetseng.

2. Ka sekotlolo se seholo se kopanyang, lahlela hammoho broccoli, cauliflower, litapole le oli ea mohloaare (ho sebetsa ka lihlopha tse peli ha ho hlokahala). Nako ea ho latsoa ka letsoai le pepere. Arola motsoako ka ho lekana lipakeng tsa maqephe a lokisitsoeng a ho baka. E besoe ho fihlela e le bonolo 'me e qala ho ba sootho, hoo e ka bang metsotso e 30. Lumella ho pholile le ho boloka ka har'a lijana tse tiisitsoeng ka sehatsetsing ho fihlela beke.

Rice ea Herbed Brown

E etsa: Likopi tse 4

Lisebelisoa:

Likopi tse 1 1/2 tsa raese e sootho ea lijo-thollo tse telele

2 1/3 senoelo sa metsi

1 teaspoon oli ea mohloaare

1/4 teaspoon letsoai

1/2 senoelo sa makhasi a parsley a khethiloeng

Litsela:

1. Preheat ontong ho likhato tse 375.

2. Beha raese ka sejaneng sa ho baka se bolelele ba lisenthimithara tse 8. Tlisa metsi ho pheha, 'me u kenye raese ka oli le letsoai. Koahela ka thata ka foil ea aluminium 'me u chese hora e le 1.

3. Tlosa ka ontong 'me u hlohlelletse parsley. Lumella ho pholile le ho boloka ka har'a lijana tse tiisitsoeng ka sehatsetsing ho fihlela beke.

Lenaneo la Lijo tsa Matsatsi a 7

Sontaha

Lijo tsa hoseng: Toast ea koro e nang le mahe a salsa

Lijo tsa motšeare:Meroho ea salate e kopantsoeng le tuna ea li-ounces tse 3, kopi ea 1/4 ea raese e sootho, le likhaba tse 2 tsa vinaigrette

Lijo tsa mantsiboea:Khoho e halikiloeng ea Seroma e nang le meroho e halikiloeng le raese e sootho e nang le herbed (Boloka lirope tse 6, likopi tse 3 tsa raese e sootho, le likopi tse 3 1/2 tsa meroho e halikiloeng hamorao bekeng.)

Mantaha

Lijo tsa hoseng: Oatmeal le morara o omisitsoeng le botoro ea almonde

Lijo tsa motšeare:Meroho ea salate e kopantsoeng le 1/2 senoelo sa li-chickpea tse hlatsoitsoeng le tse tšolotsoeng le khaba e le 'ngoe ea vinaigrette, e kentsoeng ka pita ea koro e feletseng

Lijo tsa mantsiboea:Roast frittata ea meroho: Kopa 1/2 senoelo se setseng meroho e halikiloeng ebe o hlohlelletsa mahe a 2 a otliloeng. Tšela ka skillet e nyane ebe o chesa ka likhato tse 350 ho fihlela e behiloe, metsotso e ka bang 12.

Labobeli

Lijo tsa hoseng: Toast ea koro e nang le 1/8 avocado le li-ounces tse 2 tse tsubelletseng saalmon

Lijo tsa motšeare:Meroho ea salate e kopantsoeng le 1/2 senoelo sa khoho e setseng, khaba e 1 ea grated Parmesan chisi le thispone e le 1 ea vinaigrette

Lijo tsa mantsiboea:quesadilla ea meroho e halikiloeng: Khaola kopi ea 1/2 e setseng ea meroho e halikiloeng, 'me u e tšele ka cheddar e nang le mafura a tlaase a 1 ounce. Beha pakeng tsa li-tortilla tse peli ebe u pheha ka skillet holim'a mocheso o mofuthu ho fihlela o le sootho ka mahlakore ka bobeli. Sebeletsa ka 1/8 avocado e mashed le salsa.

Laboraro

Lijo tsa hoseng: Hoseng burrito: Mahe a halikiloeng a nang le salsa le avocado ea 1/8 a phuthetsoe ka tortilla ea koro e felletseng

Lijo tsa motšeare:Hummus le pita: Puree 1/2 senoelo se hlatsoitsoeng le ho tšeloa likhase ka oli e 1 ea teaspoon oli ea mohloaare, konofolo e le 'ngoe ea clove le lero la 1/2 lemon.

Lijo tsa mantsiboea: Sopho ea kana ea Italy: Hlohlelletsa konofolo ea clove e sitsoeng, 1/2 senoelo se tšetsoeng khoho e setseng, senoelo sa 1/2 se setseng meroho e halikiloeng, le 1/4 senoelo se setseng raese e sootho ka linoelo tse 2 tsa moro oa khoho. Chesa holim'a mocheso o tlase ho fihlela o chesa, metsotso e ka bang 5.

Labone

Lijo tsa hoseng: Oatmeal e nang le morara o omisitsoeng le botoro ea almonde

Lijo tsa motšeare:Meroho ea salate e kopantsoeng le kopi ea 1/4 ea li-chickpeas tse hlatsoitsoeng le tse tšetsoeng le teaspoon e le 1 ea vinaigrette e kentsoeng ka har'a pita e futhumetseng ea koro.

Lijo tsa mantsiboea:Khoho e nang le litamati le mehloaare: Ka pane ea sauté, kopanya teaspoon e 1 ea oli ea mohloaare, mehloaare e mene e khethiloeng e ntšo le fillet e 1 ea anchovy. Kenya 1/4 senoelo sa mongobo oa langa le le lej le serope sa khoho se setseng, 'me u phehe ho fihlela ho chesa. Holimo le parsley e khethiloeng.

Labohlano

Lijo tsa hoseng: Toast ea koro e feletseng e nang le mahe a salsa

Lijo tsa motšeare:Lahlela 1/4 senoelo sa li-chickpeas tse hlatsoitsoeng le tse tšolotsoeng, 1/8 ea avocado e entsoeng ka letsoai, le teaspoon e le 'ngoe ea vinaigrette,' me u sebelise meroho ea salate.

Lijo tsa mantsiboea:Raese e sootho le casserole e halikiloeng ea meroho: Kopanya senoelo se le seng sa meroho e halikiloeng, senoelo se le seng sa raese e sootho e setseng, lehe le le leng le 1/4 senoelo sa parsley ka skillet e sireletsehileng ka ontong. Holimo ka likhaba tse 2 tse khaotsoeng ka mafura a tlaase a cheddar. Bake ka likhato tse 350 ho fihlela u futhumala 'me chisi e qhibiliha, hoo e ka bang metsotso e 8 ho isa ho e 10. Boloka halofo ea lijo tsa motšehare hosane, 'me u je halofo le meroho ea salate e akhotsoang ka khaba e le' ngoe ea vinaigrette.

Moqebelo

Lijo tsa hoseng: Toast ea koro e felletseng e nang le 1/8 avocado le li-salmon tse 2 tse tsubang

Lijo tsa motšeare:Raese e sootho e setseng le casserole e halikiloeng ea meroho

Lijo tsa mantsiboea:Pita ea pita: E tšolohile pita e le 'ngoe, 'me u ale lesela le lesesaane la soso ea tamati holim'a halofo e' ngoe le e 'ngoe. Holimo ka meroho e halikiloeng e setseng, mohloaare o khaotsoeng, le likhaba tse 2 tsa chisi ea Parmesan e halikiloeng. Pheha ho fihlela pizza e chesa 'me chisi e le sootho, hoo e ka bang metsotso e 2.

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