Lijo tse ntle tsa lebese-mahala mahala

Ho bonolo ho ithetsa ka mokhoa o nepahetseng ka lijo tsa hoseng; ho tloha ho thepa e entsoeng e entsoeng le lijo-thollo ho fokotsa lehe la lijo tsa motšehare le lijana tsa nama, liqeto tse seng kae tse re potolohileng. Ho khaola lebese (kapa haeba u se na allergen, ho khaola morao) ke tsela e le 'ngoe eo ka eona u ka fokolang mafura a mangata a sa phethehang le k'holeseterole ha u ja -' me mohlomong ho bonolo ho feta kamoo u nahanang kateng, haholo-holo ka lijo tsa hoseng. Mona ho na le likhopolo tsa lijo tsa hoseng tse leshome tse phelang hantle tseo e mong le e mong - a sa nang le lebese kapa a amehile ka bophelo bo botle - o tla rata.

Mos t ea lipepe tsena li na le mefuta e mengata, kahoo ikutloe u lokolohile ho sebelisa lebese la hau le ratang le se nang moea le limela tseo u li ratang haholo le linoko.

• 01 ho ea ho 10

  Quinoa ea lijo tsa hoseng

  Ntle le ho fokotsa tlhahiso ea hau ea mafura a mangata le k'holeseterole, ho eketsa lik'habohaedreite tse ratoang lijong tsa hau ha u ntse u fokotsa tsoekere e sa hlokahaleng (e kang e fumanoang ka lijo-thollo tse tsoekere) ke tsela e 'ngoe ea ho ja lijo tsa hoseng hantle. Sena b bonyane quinoa ke lijo tse monate, tse phetseng hantle le tse monate tseo hoseng bana ba ka li ratang.

  Ha u e-na le quinoa e ruileng ea protheine, lebese la mahala, lebese, litholoana tse omisitsoeng le linate le feela motsoako o motle oa hau (joaloka agave), lijo tsena li latsoa hantle ebile li ikutloa li le molemo ho ja.

  Bakeng sa ba jang lijo tsa hoseng ba ratang ho qala hantle, leka ho etsa quinoa e lokiselitsoeng ka quinoa, mahe, broccoli le lebese la soy kapa lebese la almonde.

• 02 ho ea ho 10

  Li-quiches tsa mahala

  Lijo tsa hoseng tsa lijo tsa hoseng li-quiches tsa Fora li atisa ho itokisetsoa ka tranelate, chisi le botoro, tseo ho hlokahalang hore li re, hase khetho e ntle ka ho fetisisa bakeng sa lijo tsa letsatsi le letsatsi. Likoloto tsena tsa li-quiches tse se nang moea li na le lihlopha tse 'nè tse phetseng hantle, tseo kaofela li lokisoang ntle le leha e le efe ea lebese - empa li na le tatso e ngata. Lisebelisoa tsa mantlha - tse nang le li-crusts le tse se nang - li fanoa e le hore u kenye lijo tsa hau tse ratoang, meroho le litlama.

  Haeba u fumana li-direse tsa mahe tse ngata tseo u li ratang ka lebese, hlahloba li- wys tse leshome ho pheha mahe ntle le lebese . Ka tšohanyetso u tla ba le seoa se secha sa lijo tsa hoseng!

• 03 ho ea ho 10

  Li-recipes tsa Granola

  Granola e entsoeng ka maiketsetso e etsa lijo tsa hoseng tse sa thabiseng tsa lebese ha li kopane le yogurt ea soya e sa nang lebese, kefir ea lebese ea kokonate kapa lebese la soya le sa litholoana tsa lebese. Ho nka metsotso e seng mekae feela ho kopanya hammoho le hora kapa tse peli ka ontong, 'me e boloka libeke ka sekotlolo se sireletsehileng bakeng sa lijo tsa hoseng tse nang le bophelo bo botle le lijo tse sa hlajoang. ('Me ho tla etsa hore lehae la hau le monate ha le ntse le apeha)

  Etsa kopo e bonolo e entsoeng ka granola e lokiselitsoeng ka linate tse monate, litholoana tse omisitsoeng, lijo-thollo kaofela le ha ho na lebese. Ebe u ikutloe u lokolohile ho eketsa blueberries, cherries, kokonate kapa kiranberry le lialmonde.

  Hape, bakeng sa ho phomola ha lijo- thollo , leka li-bars tsa granola chewy kapa li-bars tsa alnut granola .

• 04 ho ea ho 10

  Bophelo bo Botle ba Bakeng Oatmeal

  Haeba ha o e-s'o behe oatmeal pele, o lokela ho e leka! Oatmeal e entsoeng ka bohobe ke lijo tsa khale tsa Amish tseo ka tloaelo li lokiselitsoeng ka botoro, lebese le mahe. Kakaretso ena ea oatmeal e phehiloeng ke mokhoa o motle oa lijo tsa hoseng tse tšelisang, tse lokisitsoeng ka lialmonde, tse monate tse monate, lebese la almonde le litholoana. Hape hoa makatsa hore ebe ho na le mefuta-futa e mengata - eketsa linate kapa litholoana tse omisitsoeng tsa khetho ea hau, 'me u sebelise eng kapa eng ea litholoana tse ncha le monokotšoai o nakong.

• 05 ho ea ho 10

  Lijo Tse Molemo Tse Potlakileng

  Lijo tse potlakileng li phethahetse bakeng sa lijo tsa hoseng hobane, hantle, li potlakile ebile li bonolo ho li lokisetsa. Le hoja li-direpe tse ngata tse potlakileng tsa bohobe li emela botoro, mahe le lintho tse ling tse sa pheleng hantle, ho na le litsela tsa ho ba phekola ntle le ho etsa hore li latsoe joalo! Litlhahiso tse seng kae feela ke tsena:

  • Vegan e Talase ea Banana Bohobe
  • Bohobe ba li-Zucchini Bohobe
  • Bohobe ba Soda ea Mansia

• 06 ho ea ho 10

  Kids 'Breakfast Breakfast

  Joalokaha motsoali leha e le ofe a ka u bolella, bana ba rata lijo ka foromo ea bar, haholo haeba ba se ba hōlile 'me ba khetha lijo tsa bona tsa hoseng ha ba ntse ba ea. Boholo ba litheko-ba reka lijo tsa hoseng le mefuta ea lijo tsa lijo tsa hoseng tsa lijo tsa hoseng li lokiselitsoe ka lisebelisoa tsa lebese le tsoekere e mengata, empa mona ke lipepe tse seng kae tse phetseng hantle tseo bana le batho ba baholo ba tla li rata:

  • Libaka tsa Matla a Quinoa
  • Mefuta ea Letsatsi
  • Lijo tsa mokopu
  • Li-Bars tsa Muesli

• 07 ho ea ho 10

  Muesli

  Mokhoa ona oa mantlha oa motsoako o nka nako feela ea ho itokisetsa empa o boloka hantle ka setsing se sa sirelelitsoeng sa metsi bakeng sa lijo tsa hoseng tse le bonolo, tse nang le bophelo bo botle. Muesli e na le mafura a fokolang ho feta granola 'me e lokiselitsoe ka metsoako e phetseng hantle joaloka litholoana tse omisitsoeng, lialmonde, peo ea folaxe le kokoana-hloko ea koro. Thabela ka lebese la almonde le se nang lebese, lebese la soy , yogurt ea soy kapa kefir ea kokonate bakeng sa lijo tsa hoseng tse monate, tse monate. (Ho iketsetsa ntlo ea matsoho ho boetse ho le monate bakeng sa ho etsa li-bars tsa ho itlosa bolutu le ka morao ho sekolo!)

  Tse ling tsa li-recipe tse ling tse seng kae:

  • Honey Nut Toasted Muesli
  • Lijo Tse Meholo Kamore ea Khale Breakfast Muesli

• 08 ho ea ho 10

  Smoothies

  Ho etsa smoothie e monate ha ho thata 'me litholoana le lero le monate ebile li na le bophelo bo botle, li bōpa lihlopha tse sa feleng. Eketsa di-spoonful tse tse seng kae tsa yogate ea soya ea hau e sa fumanehang lebese kapa kefir ea mahala ea lebese bakeng sa protheine e 'ngoe e eketsehileng le libaktheria tse phetseng hantle, joalo ka s trawberry-carrot smoothie recipe . E lokiselitsoe ka fragole, lebese la soya, yogate ea soya le ho ama mahe a linotši, mokhoa ona o bonolo, o khathollang oa ho qala letsatsi. Ikutloe u lokolohile ho leka litholoana le lero le fapaneng ho fumana s smoothie bakeng sa hau!

  Mona ho na le tse ling tse seng kae tsa li-diresepe tse sa tsoeng tsa lebese:

  • Blueberry Tofu Smoothie
  • Blueberry le Sipinachi Smoothie
  • Kokonate Raspberry Smoothie

• 09 ho ea ho 10

  Screaming Tofu

  Tofu bakeng sa lijo tsa hoseng? U ka 'na ua se ke ua lumela, empa tofu ke setho se setle sa lijana tsa lijo tsa hoseng tse kang ena ea t deu . Hase feela mohloli o moholo oa calciamo o se nang lebese, empa o boetse o jere limatlafatsi tse ling tse ngata joaloka liprotheine le mafura a phetseng hantle. Hape, e lokiselitsoe ka metsoako e kang konofolo, onion, pepere ea jalapeno, pepere e khubelu ea thollo le linoko, e etsa sejo se monate, se nang le phepo seo esita le bana ba tla se rata.

  Mona ke litsela tse seng kae tse monate tsa ho itokisetsa tofu bakeng sa lijo tsa hoseng :

  • Quiche e se nang makhasi e nang le li-asparagus tse khabisitsoeng
  • Vegan Quiche le Veggie Bacon le Broccoli

• 10 ho ea ho 10

  Li-Muafin Tsa Mafura

  Li-Muffin hase ntho eo re atisang ho e nahana e le lijo tsa bophelo bo botle; boholo ba li-recipe tsa recipe li letsetsa botoro le boholo ba tsoekere. Empa bohle re tšoanela ho phekoloa ka linako tse ling, ka hona bona litsela tse fokolang tsa ho thabela monate:

  • Chocolate Chip Muffins
  • Setlama se se nang Letlalo Apple Banana Muffins
  • Li-Muffin tsa li-Zucchini