Txawm hais tias koj tab tom sim poob phaus lossis noj zaub mov zoo, ntxiv cov khoom lag luam rau koj cov zaub mov yog qhov kev xaiv zoo los ua. Pib los ntawm kev noj koj cov zaub mov txawv thiab ntxiv cov khoom lag luam ntxiv rau lawv. Koj tseem tuaj yeem sib xyaw cov khoom lag luam rau hauv pancakes, omelets, thiab smoothies. Ua feem ntau ntawm koj cov khoom npaj ua ntej thaum lub asthiv kom nyob twj ywm. Tsis tas li, tsis txhob ntshai sim cov zaub thiab txiv hmab txiv ntoo tshiab.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Kev Koom Tes Ua Cov Khoom Loj
Kauj Ruam 1. Ntxiv cov khoom rau pancakes
Koj tuaj yeem sib tov ntau yam txiv hmab txiv ntoo ncaj qha rau hauv lub batter, xws li blueberries, txiv pos nphuab, lossis txawm tias txiv duaj. Nws yog ib qho kev nkag siab yuam kev tias pancakes yuav tsum qab zib. Koj kuj tseem tuaj yeem ua cov zaub txhoov me me thiab cov nqaij zom zom kom ua kom muaj qab dua pancake.
Kauj Ruam 2. Muab cov khoom sib tov sib xyaw ua cov nqaij
Txiav cov zaub los yog ua kom lawv huv nrog siv cov khoom noj. Tom qab ntawd, ntxiv qhov sib xyaw no rau hauv koj lub hauv paus nqaij. Thaum koj ua cov nqaij npua tiav, koj yuav tsis muaj peev xwm pom qhov kev hloov pauv. Qhov tseeb, nws tuaj yeem ua rau cov khoom lag luam zaum kawg.
Carrots, squash, apples, thiab txawm tias qos yaj ywm yog txhua qhov kev xaiv zoo los ntxiv rau hauv cov nqaij sib xyaw. Cov kauj ruam no tseem yuav ua haujlwm rau cov nqaij ci lossis nqaij patties
Kauj Ruam 3. Ua omelets lossis scrambles
Zaub thiab txiv hmab txiv ntoo uas muaj zaub zoo xws li txiv lws suav thiab kua txob ob leeg mus tau zoo nrog qe. Chop ntau yam thiab tom qab ntawd pov lawv mus rau hauv qee lub qe qe. Sim nrog kev sib xyaw ua ke sib txawv kom txog thaum koj pom ob peb zaub mov txawv uas koj nyiam. Qhov no ua rau noj qab haus huv, puv, thiab muaj tswv yim noj tshais lossis khoom noj txom ncauj.
Tus txheej txheem sab hnub poob sab hnub poob nrog qe, cheese, nceb, tswb kua txob, thiab dos yog ib qho kev xaiv zoo
Kauj Ruam 4. Sim tawm ntau yam zaub nyoos
Zaub xam lav tau txais kev ua phem tsis zoo rau kev lom zem, tab sis qhov ntawd tsis tas yuav yog qhov xwm txheej. Koj tuaj yeem sim nrog ntau hom zaub ntsuab, xws li zaub ntsuab. Koj tuaj yeem sab saum cov zaub xam lav nrog cov zaub tshiab lossis txiv hmab txiv ntoo, xws li txiv pos nphuab lossis txawm tias dib. Rau kev vam meej ntxiv, sim tawm cov txiv ntoo sib txawv li toppings.
Kauj Ruam 5. Txiav nqaij ib zaug ib lub lim tiam
Mus tsis muaj nqaij rau ib hnub tshwj xeeb txhua lub lim tiam tuaj yeem txo koj cov nuj nqis, thaum tseem muab sijhawm zoo rau koj los txhawb koj cov khoom noj. Siv qhov no los ua lub sijhawm kom muaj tswv yim nrog cov zaub mov tseem ceeb. Saib cov zaub mov tsis noj nqaij online rau kev qhia.
Veggie pizzas thiab qe tais yog cov khoom noj zoo uas tsis muaj nqaij
Kauj Ruam 6. Muab ob npaug ntawm cov veggies teev rau hauv daim ntawv qhia
Nyeem los ntawm daim ntawv qhia, saib cov zaub zaub pom zoo. Ua cov lus pom zoo no thiab nce nws tsawg kawg ob zaug ntau dua. Nws yuav hloov pauv qhov ntxhib los mos thiab tsw qab ntawm lub tais, tab sis cov txiaj ntsig kev noj qab haus huv yuav tsim nyog nws. Sim ua qhov no nrog koj cov zaub mov nyiam, xws li marinara lossis chili, txhawm rau ua kom nws qab qab dua.
Cov kua zaub zaub mov yog ib txoj hauv kev zoo los ua kom koj cov veggie tau txais. Hauv cov kua zaub taum dawb, piv txwv li, koj tuaj yeem ntxiv ob npaug ntawm lwm cov zaub thiab lwm yam zaub, xws li zucchini lossis kua txob
Kauj Ruam 7. Hloov cov carbohydrates nrog veggies
Thaum twg los xij daim ntawv qhia hu rau carb, muab cov veggie tso rau hauv nws qhov chaw. Ua veggie nplej zom los ntawm kev txiav cov kab loj loj ntawm zucchini lossis squash. Koj tseem tuaj yeem siv spaghetti squash ua cov nplej zom ntev. Mash cauliflower los ua cov qos yaj ywm hloov pauv. Koj tuaj yeem tsim cov veggies mashed rau hauv cov ncuav thiab ci lawv nrog me ntsis ntawm cov txiv ntseej roj.
Siv cov zaub xas lav los yog zaub qhwv nplooj ua cov qhob cij, hloov lawv nrog qee yam xws li zaub xam lav qaib
Txoj Kev 2 ntawm 3: suav nrog Ntau Yam Khoom Hauv Khoom Noj
Kauj Ruam 1. Ua qee daim
Qos yaj ywm chips feem ntau sau tias yog khoom noj tsis zoo. Txawm li cas los xij, koj tuaj yeem ua koj tus kheej daim tawv nqaij siv cov khoom xyaw muaj txiaj ntsig zoo thiab cov txheej txheem. Sim txiav cov qos yaj ywm qab zib thiab ci lawv nrog kov ntawm cov txiv ntseej. Los yog, siv lub mandoline los hlais zucchini, pov cov no nrog cov txiv ntseej roj, thiab tom qab ntawd ci.
- Feem ntau ntawm cov chips no tuaj yeem khaws cia txog li ib lub lim tiam. Yog li ntawd, lawv ua khoom noj txom ncauj zoo.
- Koj tseem tuaj yeem ua cov chips noj qab haus huv siv cov txiv ntoo, zaub ntsuab, zaub ntsuab, lossis txawm tias txiv apples.
Kauj Ruam 2. Siv dips
Txhua ob peb hnub, txua cov txiv hmab txiv ntoo thiab zaub thiab khaws cov hlais hauv cov thawv ntim cua. Tom qab ntawd koj tuaj yeem hlais cov hlais no rau hauv Greek yogurt, ranch dip, lossis txawm hummus rau cov khoom noj txom ncauj sai. Rau qee yam khoom qab zib, sim txiv hmab txiv ntoo, xws li txiv nkhaus taw lossis txiv puv luj, ua ke nrog cov caramel sauce.
- Ua raws txoj hauv kev no tseem tuaj yeem txuag koj lub sijhawm vim tias feem ntau ntawm cov dips no, thiab cov khoom tsim tshiab, tseem muag hauv khw muag khoom noj.
- Dips uas muaj ntsev ntau, rog, lossis qab zib, xws li cov kua txiv caramel, yuav tsum tau siv me ntsis raws li qhov loj me uas tau hais qhia ntawm lub ntim. Dips xws li hummus thiab yogurt tuaj yeem siv tau ntau dua.
Kauj Ruam 3. Ua tus smoothie
Siv rab rab los yog cov khoom noj sib tov, ntxiv mis nyuj los yog yogurt thiab tom qab ntawd puv tes ntawm cov txiv hmab txiv ntoo lossis zaub. Pulse kom txog thaum sib tov sib xyaw thiab haus tau. Ib qho yooj yim concoction ntawm yogurt, txiv tsawb, thiab dej khov yog ib txwm zoo. Lossis, koj tuaj yeem sib xyaw ua ke yogurt, protein hmoov, thiab zaub, xws li zaub los yog zaub ntsuab.
Txhawm rau ntxiv crunchiness, pov rau hauv ib txhais tes ntawm cov dej khov
Kauj Ruam 4. Noj cov khoom qab zib
Yog tias koj tab tom ntxiv cov khoom lag luam rau koj cov zaub mov noj thiab ua kom poob phaus, koj yuav raug ntxias kom txiav tawm cov khoom qab zib nkaus xwb. Hloov chaw, hloov cov rog uas muaj roj ntau, cov khoom noj muaj calorie siab nrog qee yam kev noj qab haus huv ua los ntawm cov txiv hmab txiv ntoo. Koj tuaj yeem khov txiv hmab rau cov khoom noj txom ncauj sai. Lossis, koj tuaj yeem hlais txiv tsawb thiab poob rau hauv yogurt.
Kauj Ruam 5. Nqa cov khoom noj txom ncauj me me
Ntim ib lub thawv me me ntawm txiv applesauce. Muab ib txhais tes ntawm cov menyuam mos carrots rau hauv lub hnab yas pluas su. Lossis, tsuas yog nqa cov kua lossis txiv tsawb coj nrog koj. Txiv hmab txiv ntoo qhuav yog lwm txoj kev xaiv khoom noj txom ncauj yooj yim, txawm hais tias ceev faj cov ntsiab lus qab zib.
Txoj Kev 3 ntawm 3: Ua Kev Noj Mov Ua rau Txaus siab thiab yooj yim
Kauj Ruam 1. Teem tseg ib teev ib lim tiam rau kev npaj khoom
Zaub thiab txiv hmab txiv ntoo tuaj yeem xav tau kev ua haujlwm me ntsis ua ntej lawv npaj tau noj. Nws tuaj yeem pab siv qee lub sijhawm txhua hnub Sunday yav tav su txiav, hlais, thiab muab tag nrho cov khoom lag luam uas koj xav tau rau lub lim tiam ntawd. Tom qab ntawd koj tuaj yeem khaws cov khoom noj no hauv cov thawv kom txog thaum lawv xav tau siv.
Txhawm rau npaj zaub mov kom yooj yim dua, sim yuav cov khoom txiav ua ntej ntawm koj lub khw. Feem ntau nws raug nqi me ntsis ntxiv, tab sis tej zaum yuav tsim nyog nws yog tias koj xav tias koj tsis muaj sijhawm los npaj ntau daim ntawm koj tus kheej
Kauj Ruam 2. Saib cov duab tsim khoom noj
Luam tawm cov duab ntawm cov khoom lag luam zoo thiab tso cov no ib ncig ntawm koj qhov chaw ua noj, xws li ntawm lub tub yees nrog cov hlau nplaum. Txiav cov duab tawm ntawm cov ntawv xov xwm ua noj thiab saib lawv thaum ua noj lossis npaj ua ntej. Qhov no yuav ua rau koj mob siab rau siv lub zog ntxiv ua haujlwm nrog cov khoom lag luam.
Kauj Ruam 3. Sim ib daim tshiab ntawm cov khoom tsim tawm hauv ib lub lis piam
Ua nws lub hom phiaj xaiv ib hom khoom tshiab los ua noj nrog txhua lub lim tiam. Koj tuaj yeem tshawb xyuas lub khw muag khoom noj rau koj qhov kev tshawb pom tshiab lossis tseem tshawb hauv online thiab khw nrog lub hom phiaj. Qhov no yuav ua rau koj tsis txhob poob siab noj cov zaub mov qub thiab tsim tawm.
Koj tseem tuaj yeem sim tawm cov khoom tshiab los ntawm kev tig los ntawm cov xim tshiab. Mus nrog cov khoom liab, cov khoom liab, thiab ntxiv mus
Kauj Ruam 4. Sau npe rau qhov khoom xa tuaj
Koom nrog zej zog txhawb kev ua liaj ua teb (CSA) pab pawg. Lawv yuav xa tuaj, lossis tso cai rau koj khaws, qee yam khoom tsim hauv lub caij. Koj kuj tseem tuaj yeem sau npe rau qhov kev pabcuam xa khoom online uas lav tau cov khoom organic lossis cov khoom xa tuaj tshiab. Cov kev pabcuam no yuav txhawb koj kom ua noj txhua daim kom tsis txhob pov tseg.
Qee tus neeg tuaj yeem txuag tau ntau npaum li 30% ntawm lawv cov nqi khoom noj khoom haus los ntawm kev kos npe rau kev pabcuam
Kauj Ruam 5. Sib pauv zaub mov nrog phooj ywg
Qhia rau koj cov phooj ywg thiab tsev neeg tias koj tab tom sim ntxiv cov khoom lag luam hauv koj cov zaub mov noj thiab thov kom lawv pab. Saib seb lawv puas muaj cov zaub mov tshwj xeeb uas lawv xav qhia. Hauv kev sib pauv, muab qee yam ntawm koj li uas tau ua haujlwm zoo. Ua qhov no thiab koj tuaj yeem sim ua kom cov zaub mov tsis txaus ntawm qhov chaw.
Kauj Ruam 6. Mus rau "koj khaws" ua liaj ua teb
Tshawb nrhiav online rau "koj xaiv" ua liaj ua teb los ntawm kev nkag mus rau koj qhov chaw thiab "khaws koj tus kheej cov khoom" rau hauv lub tshuab tshawb nrhiav. Cov liaj teb feem ntau tshwj xeeb hauv qee yam khoom tsim tawm. Lawv kuj tseem yuav muaj qee txoj cai hais txog kev xaiv thiab cov neeg tuaj xyuas. Mus ua liaj ua teb zoo li no yuav ua rau koj nqis peev ntau dua hauv koj cov zaub mov xaiv.
Kauj Ruam 7. Loj hlob koj lub vaj
Kev loj hlob zaub lossis tshuaj ntsuab hauv vaj lossis lub thawv yog txoj hauv kev zoo kom koj tus kheej zoo siab heev txog kev noj cov khoom lag luam. Koj yuav mob siab rau sim koj tus kheej sau qoob loo, thiab xav tau ntau dua los noj tshiab, cov khoom tsim raws caij nyoog, txawm tias nws tsuas yog los ntawm ib tsob ntoo uas koj loj hlob hauv lub qhov rais.
Saib seb hom nroj tsuag twg zoo haum rau koj thaj chaw. Cov veggies sib txawv yuav xav tau dej sib txawv, tshav ntuj, ntsuas kub, thiab av, yog li nws yog ib qho tseem ceeb kom xaiv tsob ntoo uas tuaj yeem loj hlob zoo nyob qhov twg koj nyob
Lub tswv yim
- Yog tias koj tsis muaj sijhawm rau cov khoom lag luam tshiab, tsis txhob hnov qab tias cov khoom khov tuaj yeem yog qhov zoo, xaiv sai.
- Qee lub sij hawm nws pab sib xyaw cov khoom lag luam nrog qhov nruab nrab ntawm cov zaub mov tsis txaus ntseeg, xws li nqaij npuas kib.
