Idan zafi yazo sai mu canza yadda muke cin abinci, maimakon muci abinci mai zafi kamar na hunturu, galibi muna da karin salati, kayan lambu na halitta da sabbin fruitsa fruitsan itace. Ga yara ma su ci salad a cikin yanayi mai daɗi, abu mafi sauki shi ne saka su a cikin ɗakin girki. Idan 'ya'yanku sun taimaka muku wajen shirya abinci, waɗannan abubuwan abincin da suka canza kansu za su fi sha'awar su kai tsaye.
Ta yadda duk zaku iya shirya wasu dadi salati, kawai zaka yi shirya abubuwa daban-daban kuma sanya su cikin kwantena cewa yara na iya magudi. Don kawai su ƙara abinci daban-daban ga asalin da aka shirya salatin. Yayin da suke girma da haɓaka ƙwarewar girki, suna iya yin abubuwa kamar sara kayan lambu.
Salatin girke-girke
Ba dole bane salatin ya zama mai gundura, tunda ba cin abincin rage nauyi bane. Don yin shi cikakken abinci mai gina jiki, dole kawai kuyi Tabbatar cewa ya haɗa da wani ɓangare na furotin, carbohydrates, fiber, da bitamin. Haɗa kayan lambu, dafaffun da aka dafa, da legaumesan itace ko fruitsa fruitsan fruitsa fruitsan itace, kuma zaku sami girke-girke masu ƙarancin ƙoshin lafiya wanda zaku ciyar da dukkan dangin cikin lafiyayyen daɗi sosai.
A ƙasa za ku sami wasu girke-girke na salatin mai sauƙi da dadi don morewa a matsayin iyali. Canza, cire ko maye gurbin kayan aikin don samun cikakke girke-girke na salad don danginku.
Salatin kayan lambu
Sinadaran don mutane 4:
- 500 gr na dafa wake, za su iya zama tukunya ko dafa a gida a baya
- 1 tumatir babban salatin
- daya albasa mai dadi
- un kokwamba
- Gwangwani 2 na Tuna na halitta
- dos qwai dafa shi
- man karin zaitun budurwa
- Sal
- vinegar
Shiri:
- Muna wanke wake sosai idan muna amfani da kayan lambu na tukunya, kuma mu tsiyaye kafin sanya kai tsaye a cikin kwanon salad.
- Kwasfa da sara dafaffen ƙwai da kuma kara wa kwanon salatin.
- Sannan mun wanke tumatir, mun sara kuma muna karawa da sauran sinadaran.
- Muna kwashe kokwamba kuma mun yankakken yankakken yanka, mun sanya shi a cikin kwanon salatin.
- A yayyanka albasa sosai kuma muna haɗuwa.
- Don ƙarewa, muna zubar da tuna kuma mun kara gwangwani biyu.
- Muna shirya sutura tare da man zaitun karin budurwa, gishiri da vinegar kuma muna sanya salatin kafin mu gama aiki.
Salatin kaji
Sinadaran don mutane 4:
- 1 kaji na nono babba ko 2 idan kanana ne
- daban Ganyen latas, Kale, alayyafo sprouts, roman latas, da sauransu.
- cuku dan lido bambanta
- croutons na burodi
- 2 yogurts nau'in halitta ba tare da sukari ba
- barkono baki
- ruwan 'ya'yan itace na matsakaici lemun tsami
- 1 clove da tafarnuwa
Shiri:
- Da farko za mu je shirya nono kaza, Mun sanya a cikin kwanon burodi da preheat zuwa digiri 200.
- Aara ɗan yayyafa mai a nono, ɗan gishiri da barkono. Mun gasa a cikin tanda na kimanin minti 30 kamar.
- A halin yanzu, za mu shirya sauran kayan hadin.
- Mun yanke 'yan yanka burodi na kusan santimita 2 kuma mun yanke su cikin ƙananan cubes, muna adana.
- Muna wanke ganyen latas sosai a kuma kwashe har sai an cire dukkan ruwan.
- Da zarar an gama brisket, bari dumi na minutesan mintoci kaɗan. A halin yanzu, muna shirya miya.
- Don shirya miya, ya kamata kawai ka hada yogurts biyu, theara ruwan rabin lemun tsami, tsunkule na barkono ƙasa da albasa tafarnuwa mara kyau sosai.
- Yanzu, a hankali marmashe nono gasashe a bakin ciki tube
- A cikin kwanon salatin, mun sanya latas ɗin a ƙasa. Akan latas mun sanya naman kajin da aka farfashe kuma ƙara cuku cuku.
- A cikin kwanon frying da ɗan man zaitun, launin ruwan kasa da cubes don yin croutons.
- Muna yin ado da salatin tare da kayan yogurt na gida kuma kafin muyi hidima zamu kara croutons a saman ruwan yogurt.
Quinoa salatin
Sinadaran don mutane 4:
- 1 kopin quinoa bushe da mutum
- un aguacate
- 1 tumatir salatin
- kopin black olives
- man zaitun budurwa
- Sal
- vinegar
Shiri:
- Muna dafa quinoa bin umarnin masana'anta. Idan kuna da tambayoyi game da shiri, a cikin wannan mahaɗin munyi bayanin yadda zakuyi dafa quinoa domin ya zama cikakke.
- A cikin kwanon salatin zamu hada quinoa da baitul zaitun, tumatir a kananan cubes da avocado a cikin mayafai na bakin ciki.
- Sanye take da budurwar zaitun, gishiri da ruwan tsami kuma bari a sanyaya a cikin firinji kafin yayi aiki.