Fara ranarka tare da haɓakar gina jiki
Neman hanyoyi don samun karin kumallo mai gina jiki kamar mai cin ganyayyaki ko vegan ? Akwai yalwa da ra'ayi, amma ainihin mabuɗin yana ƙara sinadaran furotin - wato, yalwaccen gina jiki ba tare da yalwa ba. Alal misali, man shanu na man shanu (ko man shanu almond ko man shanu mai naman soya) a kan abincin ƙwayar hatsi mai yawa yana da albarkatun gina jiki, amma idan kun ci man shanu mai yawa, zaku ƙara yawan kitsen mai.
Idan kana tunanin wannan yana nufin kawai furotin yana girgizawa da sandunni masu sarrafawa sosai, sake tunani.
Tofu scrambles , quinoa karin kumallo bowls , oatmeal tare da man shanu peanut (ƙara hemp tsaba for karin gina jiki), da kuma buro quinoa kwai muffins ne kawai 'yan daga cikin cin abinci vegan da girke-girke da girke-girke da suke high in gina jiki. Idan kana buƙatar wani abu mai sauri, gwada amfani da sharuddan quinoa a maimakon oatmeal, ko haɗuwa da rabi da rabi.
Chocolate Peanut Butter Breakfast Quinoa
Quinoa ba kawai don abincin dare babu kuma! Wannan hatsi mai gina jiki mai gina jiki shine cikakken maye gurbin oatmeal ko sauran abinci mai dadi. Ta hanyar yin amfani da quinoa a cikin madara mai yalwa, ya zama mai taushi, mai tsami, kuma mai dadi, kuma shine tushen tushe don ƙarin dandano kamar cakulan da man shanu. Tare da kawai bit of koko foda, man shanu, da kuma maple syrup, wannan karin kumallo quinoa dandana mai dadi ba tare da duk sukari ƙara.
Vegan Quinoa Breakfast Porridge
Wata hanyar da za a ji daɗin quinoa a farkon rana shine wannan lokacin farin ciki, ɗayan hatsi yana cike da 'ya'yan itace da kwayoyi.
Abincin da launin ruwan kasa, kirfa, da vanilla, wannan alamar zai biya duk wanda ya ke son oatmeal don karin kumallo-ciki har da yara! Wannan girke-girke kira ga strawberries, amma ji free don ƙara ku fi so 'ya'yan itace. Kuma idan ba ku kula da kwayoyi za ku iya barin su ba-amma suna ƙara kyakkyawan crunch da karin kashi na gina jiki.
Chocolate Banana Breakfast Quinoa
Kira duk masu cakulan masoya! Ji dadin karin kumallo marar laifi tare da wannan chocolaty quinoa tasa flavored tare da cakulan soya madara da kuma bit of koko foda. Maple syrup ƙara da taɓawa na zaƙi (amma zaka iya amfani da agave syrup idan ka fi son) kuma ayaba sun kawo kayan rubutu ƙara abinci mai gina jiki. Your yara za su yi tunanin suna cin abinci kayan zaki don karin kumallo.
Maple Cinnamon Breakfast Quinoa
Kamar yadda kusa da dandano nan da nan kamar yadda za ku iya samu, wannan abincin da ake amfani da quinoa na iya zama dangin iyali. Yana da manufa cikakke kumallo idan ka manta da quinoa a hannun, ko zaka iya amfani da quinoa flakes don sauri turnaround. Maple kirfa quinoa ne mai dadi tare da raisins, amma ji free don ƙara berries, apples, ko wasu 'ya'yan itatuwa.
Cushe tare da furotin da bitamin, wannan kayan cin nama na "kwai" ya zama abincin abincin kumallo ko cikakke a kan tafiya lokacin da aka sanya shi a cikin kunsa. Tofu ya rushe kuma ya kara wa tumatir sauteed, tafarnuwa, namomin kaza, da alayyafo; Soya sauce da ruwan 'ya'yan lemun tsami da wanka tare da tabawa na umami.
Dole ne ku dan kadan don fara ranarku? Wannan tofa scramble yana da bit na kayan yaji, da kuma wasu kayan ban sha'awa don tasowa dandano dandano.
Ko da yake akwai abubuwa da yawa a cikin jerin, wannan girke-girke yana da sauri don haɗawa-kawai sare albasa da tafarnuwa, sannan kuma ƙara da tofu, barkono, namomin kaza, tumatir, kayan yaji, da miya da miya kuma dafa har sai kayan lambu suna da taushi kuma tofu ne kadan soyayyen.
Curfu da Tofo Cramble tare da alayyafo
Ku kawo abubuwan dandano na Indiya zuwa teburin kumallo tare da wannan lafiyayyen, tofa sculble vegan. Curry foda da turmeric ƙara wani m karkata zuwa ga abin da zai kullum zama misali veggie scramble tasa. A girke-girke yana da sauri don yin da kuma cakuda albasa, tafarnuwa, tumatir, alayyafo, da tofu gishiri ya sa wannan ya zama mai gina jiki zuwa rana.
Cincin ganyayyaki nama Casserole
Abincin karin kumallo tare da tsiran alade shi ne mafi yawan lokaci, amma ba wanda zai san wannan ƙosar kwai wanda aka yi tare da tsiran alade. Fara wannan girke-girke da dare kafin-dafa da tsiran alade tare da albasa sannan kuma a sanya shi cikin tasa.
Top tare da burodi gurasa kuma ya rufe da kwai da madara mai madara. Yayyafa da cuku, murfin, da kuma refrigerate. Yanzu duk abin da za ku yi da safe shine gasa! Sakamakon ita ce ƙarancin launin ruwan zinari na launin ruwan kasa da aka cike da dandano.
Wataƙila ba za ka yi la'akari da shi ba, amma za a iya yin frittatas ba tare da qwai ba! Tofu ya kirkiro irin wannan dandano ga qwai, ko da yake maimakon kasancewa mai laushi, tofu frittata zai bar ku da jin dadi a bakin. Da albasarta, tafarnuwa, da dankali, tare da yayyafa da miya mai yalwa, yin wani frittata mai dadi wanda zai sa kowa ya waye.
Wadannan pancakes suna samar da ingantacciyar gina jiki yayin da suke da lafiya. Ƙara soya da silk tofu suna haɗuwa tare da kayan lambu da ganyayyaki na gargajiyar gargajiyar gargajiya, tare da yankakken apple da pecans, don ƙirƙirar batter da ke damuwa cikin dadi mai cin nama.
Tempeh kamar dan uwan da ke kusa da nasu na tofu-a zahiri, suna da kadan a kowa lokacin da yazo da dandano. Amma halayen da suke da ita shine haɓakar haɓakar haɓin haɓakar haɓakar haɓakacci mai gina jiki a cikin wannan karin kumallo. Tempeh yana kawo yawan abinci mai gina jiki zuwa sauƙi mai girka mai launin ruwan kasa, yana yin abin da kullum ya kasance masu adadin kuzari mai kyau a farkon rana.
Wannan shine girke-girke da zai kare ku lokacin da kuke gudu, ko yayanku suna gunaguni cewa suna gaji da irin wannan karin kumallo-kuma sun gaji sosai! Furotin yana fitowa daga man shanu, kuma ko da yake girke-girke yana kira ga bango, apples or raisins zai yi aiki kamar dai. Cika da tortilla, mirgine shi, kuma kuna shirye ku tafi!
Na gida Abincin Kwayoyin Ciniki Cinke Shake
Ka manta game da furotin foda - wannan furotin mai amfani yana amfani da wake don bunkasa haɓakarta! Kuma babu wanda zai kasance mafi hikima lokacin da aka haɗo da ruwan 'ya'yan itacen wariya, ruwan' ya'yan itace-strawberry, strawberries, zuma, ginger, da nutmeg. Cikakke bayan motsa jiki ko kawai don fara injin ku.
Lokacin da blueberries suna haɗuwa tare da siliki tofu, banana, soya madara, da zuma da sakamakon shi ne wani lokacin farin ciki da kuma creamy Berry sha da dukan iyali za su so.
Kyakkyawan karbawa a kan gajiyar gajiya ko kowane lokaci na rana!