Saib xyuas koj tus kheej thaum nyob deb ntawm txoj kev seb nyob ntawm txoj kev, tom chaw ua hauj lwm los yog tom tsev kawm ntawv.
Ua li cas? Tam sim no pov thawj qhia tias noj ntau zaub, txiv hmab txiv ntoo, taum, legumes, noob thiab nuts yuav txo qhov uas yuav muaj kab mob cardiovascular, ntshav qab zib, thiab tej hom mob cancer. Plus, koj yuav xav tias zoo tag nrho thiab txuag tau nyiaj! Muab ib haum rau ua cruciferous zaub, tsaus nti leafy zaub ntsuab, citrus txiv hmab txiv ntoo, thiab berries. Peb tib neeg yog creatures ntawm cwj pwm. Pib qeeb qeeb thiab hloov ntau lub limtiam twg. Npaj ib lub limtiam twg zaub mov thiab ua noj batches rau ib hnub dawb. Ntau cov zaub mov khov kom zoo ua noj ib zaug thiab noj ntau zaus. Koj yuav reap cov kev pab cuam nyiaj thiab kev noj qab nyob zoo. Hu rau Jill Larson yog xav paub ntxiv ntawm jilll@hocgb.org. Kuv nyob ntawm no mus txhawb koj!
Yuav ua li cas:
- Yuav ib qho insulated beverage muaj. Koj yuav txuag tau nyiaj hauv lub ntev mus dhia thiab tsis muaj mob los ntawm haus dej feem ntau. Koj yuav ntxiv ib splash ntawm txiv qaub los yog txiv hmab txiv ntoo rau flavor. Ib tug lawm yog tsis txhob muaj cov xwm txheej ntawm yas khib nyiab. Ua rau koj tus kheej tshuaj yej los yog kas fes ces koj yuav tswj tau cov qab zib thiab nqi.
- Koj yuav tau ib tug insulated tote los yog txias thiab ib co dej khov packs kom tej yam khoom txias. Tej zaum koj yuav tau ib yam zaub mov kub thiab muab cov zaub mov kub tso rau hauv cov zaub mov kub. Kav khw nrhiav ib tug zoo haum rau koj xav tau. Nws yog ib qho peev uas koj yuav siv tau xyoo tuaj.
- Npaj ib smoothie los yog thaum hmo ntuj oats ntej lub sij hawm. Koj yuav ntxiv av flax, chia noob, thiab yogurt rau smoothies los yog oats. Noj tshais hauv tsev los yog pob nws rau tom qab noj.
- Hlais thiab pob carrots, celery, kohlrabi thiab tswb kua txob noj nrog hummus.
- Ua homemade granola rau pluas tshais los yog snack.
- Grapes, berries, kua txiv kab ntxwv, txiv kab ntxwv, thiab bananas yog xwm portable zaub mov.
- Pob ob peb lub qe kom microwave scrambled qe nyob rau hauv ib lub mug. Ntxiv ib txhia txiav zaub rau lub qe.
- Ua thiab pob protein ntau txiv laum huab xeeb butter khoom uas muaj qhob noom xim kasfes chips, av flax, txiv laum huab xeeb butter (los yog lwm yam nut butter), zib ntab thiab oats.
- Pack up homemade yogurt parfaits. Greek yogurt khoom ntau protein ntau tab sis saib kom ntxiv qab zib kom tsawg tshaj li 30 grams ib hnub twg.
- Pob nyuaj boiled qe nyob rau hauv cov txias txias.
- Ua ib frittata siv tau refrigerator leftovers thiab pob rau noj tshais, noj su los txawm noj hmo. Rau txhua 12 qe siv 1/2 khob dairy (6 qe siv 1/4 khob dairy) thiab ces ntxiv qos yaj ywm, zaub thiab txawm taum rau frittata bake. Xyaum ua tej yam!
- Pob ib lub hnab tseem grain bagel thiab cream cheese.
- Siv tej qhov nqaij ntuag qhwv hauv cheese slice. Pab nws nrog txiav dib, nuts, thiab grapes rau ib portable charcuterie board.
- Tsis txhob hnov qab txog cov txiv laum huab xeeb classic txiv laum huab xeeb butter (los yog lwm yam nut butter) thiab jelly rau tseem nplej bread! Qhov no yog ib qhov protein ntau. Ntxiv sliced tsawb ib yam nkaus thiab.
- Ua ib ntsuab nyias nyias nyob rau hauv ib lub jar. Ntxiv cherry txiv lws suav thiab txiv roj roj dressing.
- Ua rau koj tus kheej txoj kev sib xyaw khoom noj txom ncauj kom tshaib plab los ntawm kev ua rau xeem feeb tsis zoo (thiab kim) zaub mov xaiv. Ntxiv dried apricots los yog raisins.
- Sim ib hom nqaij jerky. Nrhiav ib tug sodium tsawg thiab qab zib xaiv.
- Pack canned tuna, qaib los yog salmon yuav tau txais kev pab rau tseem grain crackers los yog noj nrog txiav zaub.
- qhob noom xim kasfes. Yog tsis muaj dab tsi ntxiv hais txog enjoying ib daim qhob noom xim kasfes tam sim no thiab ces.
- Siv yogurt thiab kefir rau probiotics. Nco ntsoov kom ntxiv qab zib kom tsawg tshaj li 30 grams ib hnub twg. Ntxiv lwm cov zaub mov fermented. Sauerkraut thiab kimchi yog sandwich toppers.
Nrhiav cov neeg ua teb ciaj uas muag thiab cov khw nojmov (restaurants) kom paub txog lub zos cuisine yog noj. Tsis txhob sib sib zog nqus cov zaub mov, vas nthiv zaub mov chains, thiab ntsev, qab zib, uas tsis muaj fiber processed khoom. Nws yuav mus ntev rau ib txoj kev noj qab nyob zoo!
Qaib ntxhw thiab qos yaj ywm pies.
Pab nrog ib ntsuab nyias packed nyob rau hauv ib sab container. Muab cia rau hauv tub yees kom txias los yog tso rau hauv tub yees. Tej hom savory tes muaj nyob rau ntau cuisines (e.g. samosa, pasties) ces koj yuav nrhiav tau ntau cov zaub mov txawv hauv internet. Xyaum ua tej yam thiab txaus siab rau cov pluas noj thaum tsev kawm ntawv, ntawm txoj kev los yog tom chaw ua hauj lwm.
(Txais tau los ntawm Delish.com)
Cov Khoom Xyaw:
- 2 Tablespoons roj roj
- 1 nruab nrab onion (diced)
- ntsev thiab hwj txob
- 1 nruab nrab qos yaj ywm (diced) – Scrub nws tab sis koj tsis tas yuav peel nws.
- 1 tsp. curry hmoov- xyaum ua tej yam nrog lub caij. Sim haus paprika, cumin, etc.
- 3/4 c khov los yog pob kws
- 1/4 c golden raisins
- 1 tbsp liab caw vinegar
- 11/2 c. shredded ci qaib ntxhw los yog qaib
- 2 refrigerated kuav los tiag crusts (yuav muas premade los yog sim ua koj tus kheej)
- 1 loj qe (hauv tais ib nyuag raug ntaus nrog ib fork)
- Mixed ntsuab nyias packed nyias nyias. Muaj ib sab ntawm blackberries, blueberries los yog raspberries.
Kev taw qhia:
Tshav kub kub rau 400 degrees Fahrenheit. Kab ib daim ntawv ci nrog parchment ntawv (yooj yim ntxuav). Tshav kub kub hauv ib lub yias skillet yias hla nruab nrab tshav kub kub. Ntxiv cov dos, 1/2 teaspoon ntsev thiab 1/4 teaspoon kua txob ua noj stirring tej zaum mus txog rau thaum pob tshab. Ces ntxiv cov qos yaj ywm (yuav microwave rau phaj nrog dej me ntsis dej rau 1-2 feeb kom ceev ua noj) los skillet, nplawm tej zaum mus txog rau thaum cia li nyuj (li 7 feeb). Stir hauv lub caij thiab ua noj li 1 feeb. Tshem tawm ntawm tshav kub thiab ntxiv peas, raisins, thiab vinegar. ntse. nqaij. Tam sim no koj yuav unroll lub ncuav mog qab zib crusts thiab txiav txhua rau hauv 4 triangles. Faib cov sau mixture ntawm daim dough. Fold lub khob noom xim kasfes hla lub filling thiab xovxwm cov npoo nrog ib fork rau seal. Hloov mus rau lub ci ci ntawv. Txhuam tes nrog lub qe raug ntaus qe thiab ci kom txog rau thaum golden xim av (15-20 feeb). Pab nrog koj nyias packed nyias los yog berries.