Hummus. Jamie Grill / Getty Images Ena hummus dip dipeo ke e 'ngoe ea lipepe tse nonneng tsa bohobe bo bobebe tse tletseng liprotheine, livithamine le fiber. Ho molemo le ho feta: Hummus ena ke cinch ea ho bokella hammoho - e entsoe ka mokhoa oa phepelo ea lijo. 'Me u ka etsa kemiso ena e nang le bohobe bo monate ka nako e telele,' me ue qete nako eohle beke.
Ke rata ho sebeletsa hummus ena ka pita, liropole, li-celery kapa lihlopha tse khubelu tsa pepere. Mohlankana oa ka o rata ho ja hummus le li-tortilla chips (leka likopi tsa tortilla tsa poone kapa li-tortilla tse ngata tsa lijo-thollo tse sa tšoaneng).
02 ho ea ho 10
Litholoana tsa Bebele e Smoothies
Litholoana tsa Bebele e Smoothies. Taesam Do / Getty Images Ho thata ho lumela Recipe ena ea Blueberry Fruit Smoothie e ntle ho uena, hobane e rata joaloka blueberry milkshake. Li-icy le li monate, li-blueberry smoothies li etsa phepo e ntle ea lijo tsa bana ba bang kapa esita le lijo tsa hoseng tse phetseng hantle bakeng sa hoseng haholo. E entsoe ka litholoana tse nang le serame, lero la litholoana tsa tlhaho le yogurt, tsena li-blueberry litholoana tsa smoothies li na le li-antioxidants tse matla, livithamine, liminerale, khalsiamo le fiber. Ke eng hape eo u ka e kōpang bakeng sa recipe e phetseng hantle?
Bontša S S moothie ea ka e ncha Recipe ea Letsatsi E-course - Ke mahala!
K'homphieutha ena e ntle ea popcorn e qala ka pop-popped kapa stovetop popcorn (Ke rata ho e etsa Pop Pop ea Popcorn Popper). Li-popcorn li lahleloa ka botoroana le tomoso ea phepo e nepahetseng.
Tomoso ea phepo e nepahetseng ha e tšoane le tomoso e omeletseng. E tletse li-vithamine tsa B le li-amino acid - li shebeletse mabenkeleng a lijo. Empa karolo e ntle ka ho fetisisa e na le cheesy, flavor nutty. Kahoo li-popcorn tsena lia rata hoo e ka bang joaloka li-popcorn tsa cheese.
Mokhoa ona oa morara o bolileng o bontša feela hore phetoho e bonolo feela ea mocheso o ka fetola ka ho feletseng mokhoa oa ho etsa le tatso ea lijo. Kempe ena e na le motsoako o le mong feela - morara - empa ka ho ba omisa, ba latsoa hoo e ka bang joaloka sorbet e leqhoa. Ke rata ho sebelisa morara o mofubelu o mofubelu bakeng sa recipe e ntle ea bohobe, empa u ikutloe u lokolohile ho sebelisa morara o tala, hape. Bana ba lilemo tsohle ba rata lijo tse monate tse monate (le batho ba baholo). E-ba le bonnete ba hore o emetse ho fihlela bana ba hao ba le lilemo tse fetang tse 3 pele ba ba sebeletsa ka morara - morara o ka ba kotsi ea ho tsuba bakeng sa bana ba banyenyane.
05 ho ea ho 10
Li-chickpeas tse halikiloeng
Li-chickpeas tse halikiloeng. Stephanie Gallagher Li-chickpeas, tseo hape li bitsoang linaoa tsa garbanzo, ke mohloli o babatsehang oa fiber, liprotheine, tšepe le vithamine C. 'Me ka mekhahlelo e meraro feela, lijo tsena tse hahiloeng tsa li-chickpeas ke mokhoa oa ho itokisetsa. Esita le haeba bana ba hau ba sa rate li-chickpeas, fa tlhahiso ena ea recipe. Ha li-chickpeas li halikiloe, li hlahisa monate o monate, o nang le linate, o tšoanang le oa litlhapi.
Etsa bonnete ba hore o hlatsoa litsuonyana ka hloko pele o hula ka oli ea mohloaare le letsoai. Sena se hlatsoa letsoai le lengata le sa hlokahaleng le fumanoang likoseng tsa makoti.
06 ho ea ho 10
Mafura a litholoana a se nang litholoana
Lihlahisoa tsa litholoana tsa majoe. Stephanie Gallagher Lintho tsena tse ntle tsa litholoana tsa yogurt li shebahala joaloka ice cream sundaes, empa ba phela hantle ho feta ice cream sundae. E entsoe ka fragole, lialmonde tse phetseng hantle tsa pelo le li-yogurt tse ngata, litholoana tsa litholoana tsa yogurt li tletse li-vithamine, liminerale, fiber le li-antioxidants. Empa bana bohle ba tla tseba ka recipe ena e nang le bohobe bo monate ke hore e rata ho senya. Sebeletsa litholoana tsa litholoana tsa yogurt bakeng sa mokotla oa sekolo se seng ka mor'a sekolo kapa lijo tse bonolo, 'me u shebe bana ba li bapala!
'Me u se ke ua tšaba ho fetola metsoako e lumellanang le litakatso tsa hau. Litholoana tsena tsa litholoana tsa yogurt e ne e tla ba tse tšosang ka blueberries, ka yogurt le kiwi, hape.
07 ho ea ho 10
Lihlahisoa tse nang le phepo tse ntle tsa phepo
Peō ea Butle ea Peanut Crispy Treats. Stephanie Gallagher
Li- raanate tsa raese tsa cerepy crispy li etsa phepo e ntle ho raese e tloaelehileng ea cerepy, 'me bana ba e rata. E entsoe ka boea ba letsoai, crispy raese ea lijo-thollo le e sootho (e batlang raese e entsoeng ka letsoho karolong ea lijo tsa tlhaho ea supermarket ea hau), tsena tsohle-tsa raese crispy treats li monate joaloka li-original, empa li na le li-fiber le liprotheine tse ngata tsoekere e nyenyane.
08 ho ea ho 10
Yogurt e Jetsoeng Fragole
Yogurt e Jetsoeng Fragole. Stephanie Gallagher Li-strawberries tse entsoeng ka yogurt ke mokete oa mekhoa le litlolo tse sa tšoaneng. Lijo tse monate, tse nang le lero le monate li kenngoa ka vanille ea yogurt (ngoana ea sa batleng ho tsamaea, ho le joalo?), Ebe o kenngoa ka granola ea tlhaho sebakeng sena se monate sa yogurt se khabisitsoeng ka fragole. Haeba o rata yogurt e entsoeng ka majoe a lekaneng, leka mokhoa ona o nang le mahe a linotši-a monate oa Greek yogurt ho e-na le vanilla yogurt. 'Me haeba u sa je lebese, recipe ena e sebetsa hantle le ka yogurt ea soy.
09 ho ea ho 10
Liperekisi tse halikiloeng
Liperekisi tse halikiloeng. Stephanie Gallagher
Litlhapi tsena tse monate li fumaneha mohlala oa ho kopanya litlolo tse bonolo ho etsa ntho e sa tloaelehang eo bana le batho ba baholo ba ka e ratang. Liperekisi tse ncha li khabisitsoe, ebe li koahetsoe ke chisi ea parmesan e behiloeng, li-walnuts le mahe a linotši. Ho molemo le ho feta: Kapa ena e tletse limatlafatsi tse ntle. Liperekisi li na le vithamine C le fiber, 'me li-walnuts li na le omega-3 fatty acids e nang le pelo e phetseng hantle. Cheese ea Parmesan e behiloeng e eketsa monate oa letsoai (le khalsiamo) ho risepe ena, 'me motsoako oa mahe a linotši o etsa hore mokhoa ona o monate oa snack o monate ho lekaneng ho sebeletsa lijo tse ling.
U se ke Ua Lahleheloa: Li-Recipe tsa Fresh Peach
10 ho ea ho 10
Pretzels e Soft
Pretzels ea Soft Homemade. Stephanie Gallagher
Ngoana ofe ha a rate pretzels e bonolo? Ka bomalimabe, boholo ba li-pretzel tse bonolo tseo u li rekang libakeng tsa mabenkele le libaka tsa lijo tse potlakileng ha li phele hantle. Empa ha e le hantle ho bonolo ho etsa pretzels e bonolo lapeng ka ho latela litaelo tsena tse bonolo, ka mehato. 'Me ha ba itokiselitse, u tseba hantle hore na ho kena ho eng.
Karolo e thata ka ho fetisisa ka khabiso ena e bonolo ea pretzel e sotha hlama. Bana ba ka 'na ba batla ho e etsa le uena, empa haeba u sa batle ho senya ka ho sotha, etsa feela hore risepe ena e be bonolo pele ho e-na le sebopeho sa moetlo. Ba latsoa se tšoanang!