Yesani maphikidwe awa ndi atatu omwe amagwiritsidwa ntchito
Kugwa kumapeto kuno! Masamba akusintha, ndipo nyengo ikuyamba kupita pang'onopang'ono kupita kutentha kotentha. Nthawi yotulutsa zithumba, nsapato, ndi zokolola za nyengo. Pano pali maphikidwe anayi abwino omwe akuphatikizapo zipatso zakugwa ndi ziweto.
1 - Zakudya zopweteka zam'madzi Zophika mbatata
Nchifukwa chiyani mukudikirira Phokoso la Thokozo? Pangani mbatata zonyezimira tsopano! Sungani zina mwazitsamba zowonjezereka kuti mupeze malo a mini marshmallows.
1/10 ya maphikidwe (khungu 1): makilogalamu 74,
1. Yambani zowunikira madigiri 425. Pukuta pepala lophika ndi kupopera osataya.
2. Pangani mavitamini asanu ndi awiri (orange uniform) ndi mphanda kangapo. Pa chipinda chotetezeka cha microwave, microwave kwa mphindi 15, mpaka mbatata ndi yofewa.
3. Mukakonzedwa bwino, kanizani mbatata iliyonse mu theka lotalika. Onetsetsani mosamala zitsulo, ndikusiya pafupifupi 1/4 inchi. Tulutsani zamkati za mbatata (kapena musungire ntchito ina).
4. Ikani zipolopolo zopanda pake pa pepala lophika. Sakani ndi supuni 1 ya sinamoni, 1/2 supuni ya supuni nutmeg, ndi 1/4 supuni ya supuni mchere.
5. Kuphika mpaka m'mphepete mwayamba kuphulika, pafupi maminiti khumi.
6. Pamwamba ndi masupuni awiri a shuga wofiira (osati odzaza) ndi makapu 1/4 a mini marshmallows.
7. Kuphika mpaka madambo a marshmallows atakwera komanso ochepa kwambiri, 3 mpaka 4 mphindi.
2 - Apple akugwedezeka mu Mug
Mapuloteni a apulo, kutenga apulo, apulo cider-autumn ndi nyengo yozungulira apulo. Ngati mukulakalaka mchere wotentha wa apulo, simukufunikira kukhala kapolo pa stove, mukuphika maola. Pangani apulo imodzi yotumikira apulo! Onjezerani madzi a ayisikilimu omwe amawunikira kuti muwathandize.
Zosakaniza zonse: 174 makilogalamu, 2.5g mafuta onse (0.5g anakhala mafuta), 187mg sodium, 37g carb, 4g fiber, shuga 23g, 2g mapuloteni
1. Pulitsani makasitomala otetezeka a tizilombo towoneka ndi tizilombo toyambitsa matenda. Onjezerani makapu 1 1/2 ophika maapulo a Granny (pepala 2 osakaniza), supuni 1 ya shuga wofiira (osakhutitsidwa), 1/4 supuni ya supuni ya vanila, Tani supuni ya sinamoni, ndi kadontho ka nutmeg. Muziganiza kuti muvale.
2. Mayikirowevu kwa mphindi ziwiri.
3. Mu tiyi tating'ono ting'onoting'ono timapuniketi timene timapanga masituni awiri, supuni ya 1 1/2 ufa wa tirigu wonse, supuni ya supuni 1 yomwe ikukwapulidwa ndi batala kapena kufalikira kwaukhondo, supuni 1 ya shuga wofiira (yosakhuta), 1/8 supuni ya sinamoni, ndi mchere wambiri. Phala ndi kusonkhezera mpaka bwino wosakaniza ndi crumbly.
4. Apulo apamwamba ndi oats osakaniza. Microwave mpaka apulo yasintha ndipo kupalasa kulimba, pafupi masekondi 30.
Bonasi: Maapulo ndi imodzi mwa zipatso zabwino kwambiri zolepheretsa kulemera !
3 - Muzimini Zamphongo Zapadera
Dzungu ndi nyenyezi ya nyengoyi. Ziphuphu zamkati zamkati zimapangidwa ndi dzungu lodziwika bwino, koma m'malo mozembera pamtambo waukulu wa lalanje, ingogwirani ntchito yokha. Ndiye mulole kuti zonunkhira, zonunkhira zonunkhira zitheke mu khitchini yanu.
1 / 12th of recipe (1 muffin): makilogalamu 106, 2g mafuta onse (0,5g anakhala mafuta), 233mg sodium, 23g carbs, 3g fiber, 1g shuga, 4g mapuloteni
1. Yambani zowunikira madigiri 350. Kuthira potola 12-chikho cha muffin ndi utsi wotsitsimula.
2. M'phika lalikulu, sakanizani makapu 1 1/2 ufa wa tirigu wonse, kapu 1/2 kapu yopangira ufa, supuni 2 supuni yophika ufa, supuni 1 supuni ya msuzi, mapiritsi 1 1/2 masinoni, 1 / 2 supuni ya supuni ya soda, ndi 1/4 supuni ya supuni mchere.
3. Mu mbale yayikulu-yaikulu, yikani 1 chikho zam'chitini choyera, dzombe la 1/2 (pafupifupi 4 lalikulu) dzira la azungu kapena mazira opanda madzi opanda chikho, 1/3 chikho Truvia spoonable palibe calorie sweetener Ziri pafupifupi kawiri zokoma monga shuga), 1/4 chikho chokwapulidwa batala kapena kutentha kwasalu, 1/4 chikho chosapaka vinyo wa amondi, ndi supuni 2 zotsitsa vanila. Whisk mpaka yunifolomu.
4. Sinthani zomwe zili mumsana-lalikulu mbale ku mbale yayikulu ndikugwedeza mpaka mutanganidwa. Mbalameyi idzakhala yochuluka.
5. Mogawanika kupaka batter mu mphika wa muffin ndikuwonetsa malo.
6. Kuphika mpaka katsulo kakalowa mkatikati mwa mufini kumatuluka mwatsopano, mphindi 16 mpaka 18.
Simungapeze dzungu lokwanira? Pano pali njira zisanu zosayembekezereka zogwiritsira ntchito katemera wamkati.
4 - Olawa Wotchedwa Veggie Power Hour
Mmmm, squash ya butternut ... Sikuti ndi msuzi! Pang'ono ndi ma carb wambiri komanso okoma kwambiri, kugwa kumakhala chifukwa chabwino. Cube ndi kuziwotcha pamodzi ndi mizu ina ya veggie superstars: kaloti, parsnips, ndi beets.
1 / 4th recipe (pafupifupi 1 chikho): makilogalamu 128, 3.5g mafuta onse (0.5g anakhala mafuta), 144mg sodium, 23.5g carb, 6g fiber, shuga 8.5g, 2g mapuloteni
1. Yambani zowunikira madigiri 400. Tsambulani pepala lophika (kapena 2) lopopera.
2. Peel ndi kudula makapu awiri a squash, ndi kapu imodzi yokhala ndi kaloti, parsnips, ndi beets.
3. Ikani zikopa mu mbale yaikulu. Dulani ndi supuni imodzi yosakwanira maolivi, ndipo perekani supuni ya 1/8 iliyonse yamchere ndi tsabola wakuda. Ponyani pang'onopang'ono kuti muvale.
4. Gwiritsani ntchito mankhwala osakaniza pa pepala lophika. Kuphika kwa mphindi 15.
5. Flip veggies. Kuphika mpaka utachepetse ndi kuwonetseredwa, pafupi maminiti 18 mpaka 20.
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!