Matsala ce da ta daɗe. Kuna ƙoƙarin cin abinci mafi koshin lafiya, amma kuna buƙatar samun abincin dare a kan tebur don dukan iyalin, kuma-kamar yadda mahaifiyata ta ce-ba ku ba mai dafa abinci na gajeren lokaci ba. Maimakon komawa zuwa wani dare na daskararrun kaji ko PB & J ga yara, a nan akwai girke-girke masu tsabta guda 40 waɗanda kowa zai ji daɗi.
LABARI: 15 Kyawawan Abincin Abinci Masu Tsabta waɗanda Zasu Cika Ku Har Zuwa Abincin dare
Hoto: Liz Andrew/Salo: Erin McDowell
1. Gasa Quinoa Nuggets
Dadi mai daɗi ga yara, lafiyayye ga manya. (Kuma mai sauƙi wanda ba za ku sake komawa cikin daskararru ba.)
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell
2. Zoodles tare da Tumatir miya da Mozzarella
Pizza-taliya, ba tare da ko ɗaya daga cikin carbohydrates ba.
Samu girke-girke
Oh My Veggies3. Tuffa da Cottage Cheese Muffins
Yi babban tsari, sannan a sami waɗannan muffins masu cike da furotin don karin kumallo duk mako.
Kitchen mai kishi4. Lafiyayyan Farin Kaza Chili
Babu wanda ke yin tsaftataccen abincin ta'aziyya fiye da memba na Coterie Monique Volz.
Zamani Dama
5. Tuki Tushen Barkono
Hanya mafi sauƙi don sa yara su ci kayan lambu.
Hoto: Liz Andrew/Salo: Erin McDowell6. Salmon Burgers
Samo wadanda omega-3s.
Samu girke-girke
Ma'aurata Masu Tsabtace Masu Ci7. Gasa Ziti lafiya
Domin babu wani a cikin danginmu da zai taɓa yin watsi da carbi da cuku mai narkewa. (Na gode, memba na Coterie Liz Falcigno.)
'ya'yan itatuwa masu yawan furotin
LABARI: 19 Cin Abinci Mai Tsabta Mai Dadi, Mai Datti
Rabin Gasa Girbi8. Fudgy Avocado Brownies tare da Chocolate Fudge Frosting
Babu man shanu, gari ko ingantaccen sukari. Kuma mun yi alkawari, ba su da ɗanɗano kamar avocado ko kaɗan.
Abincin Abinci9. Slow-Cooker Teriyaki da Kaji shinkafa Bowls
Muna son wannan saitin-da-manta-da abincin dare, ladabi na memba na Coterie Heidi Larsen.
Hoto: Liz Andrew/Salo: Erin McDowell10. Gasasshen Miyar Tumatir
Mun yarda cewa ƙara gurasar cuku mai gasasshen zai sa wannan abincin ya ɗan rage tsabta, amma za mu bar wannan shawarar zuwa gare ku.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell11. Jackfruit Tacos tare da Gasashen Abarba
Wannan 'ya'yan itacen al'ajabi na wurare masu zafi suna ɗanɗano daidai da naman alade da aka ja amma gabaɗaya suna cike da bitamin.
Samu girke-girke
Kuki da Kate12. Kale Pesto Pizza
Tukwici: Yi ƙarin pesto kuma yi amfani da shi azaman miya don taliya gabaɗayan hatsi.
Skinnytaste Daya kuma Anyi13. Gasa Kaji Mustard
Shirye a cikin sa'a guda (amma kada ku damu, yawancin wannan shine lokacin dafa abinci na hannu).
Samu girke-girke
Tsuntsaye na Yum14. Miyan Tortilla Dankali Mai Dadi
Sigar veggie na ɗaya daga cikin miya da muka fi so. (Ku tafi cikin sauƙi a kan tubes na tortilla don sa ya fi koshin lafiya.)
Hoto: Liz Andrew/Salo: Erin McDowell15. Farin kabeji Mai Dankali Burgers
Wannan girke-girke na sihiri yana kulawa don ƙin yanayin yawancin burgers na veggie: bushewa. Kawai ƙara toppings burger da kuka fi so kuma ci gaba.
Samu girke-girke
Baker kadan16. Kukis Babu Gasa Kwakwa
A nan mun bayyana cewa cin abinci mai tsabta ba zai nufin barin kayan zaki ba. (Musamman idan yana ɗaukar mintuna 30 kawai don yin.)
Hoto: Liz Andrew/Salo: Erin McDowell17. Farin Farin Soyayyen Shinkafa
Jin kyauta don musanya a cikin kayan lambun da dangin ku suka fi so (kyauta ta gefe: hanya ce mai kyau don tsaftace aljihun tebur).
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell18. Kundin kwala Bakan gizo da miya ta tsoma man gyada
Gaskiya: Za mu ci komai idan an yanka shi da miya na gyada.
Samu girke-girke
Barka da lafiya Mama19. Pancakes Banana mai laushi
Muna ganin karin kumallo na Lahadi mai daɗi a nan gaba…
Hoto: Liz Andrew/Salo: Erin McDowell20. Gishiri Pizza
Suna da ƙananan-carb kuma ba su da alkama. Yi hudu.
Samu girke-girke
Gimme Wasu Tanda21. Miyan Squash Butternut
Duk da yake wannan yana ɗanɗano kamar kaka a cikin kwano, muna ba da shawarar yin shi duk tsawon shekara. Yana da sauri, mai daɗi kuma na halitta vegan kuma mara amfani.
Hoto: Liz Andrew/Salo: Erin McDowell22. Kaza da Kayan lambu Curry
Ku bauta wa tare da shinkafa launin ruwan kasa da nanan alkama gabaɗaya a duba ta bace.
Samu girke-girke
Gishiri da Iska23. Gasa Pesto Chicken Parmesan
Memba na Coterie Aida Mollenkamp yana musanya taliya don quinoa, yana amfani da farin kwai don yin burodi kuma ya buga shi a cikin tanda maimakon soya shi, yana yin wannan nau'in Parm na kaza gaba ɗaya.
Peas Biyu da Pod Su24. Cucumber da Avocado Sandwich
Yaron ku zai sami mafi kyawun akwatin abincin rana a garin, godiya ga memba na Coterie Heidi Larsen.
dafaffen ruwan jeera domin rage kibaHoto: Liz Andrew/ Salo: Erin McDowell
25. Farin kabeji Pizza Crust
Ko kuna ƙoƙarin zuwa ba tare da alkama ba ko kuma kawai kallon abubuwan da ke cikin abincin ku, pizza a hukumance ya dawo kan menu.
Samu girke-girke
LABARI: Girke-girke na Pizza 15 Tsabtace-Ci
Ilham26. Zucchini Spaghetti tare da Gluten-Free Turkey Meatballs
Memba na Coterie Ali Maffucci yayi kyakkyawan yanayin don saka hannun jari a cikin mai karkatarwa.
Hoto: Liz Andrew/Salo: Erin McDowell27. Spicy Shrimp Tacos tare da Mango Salsa
Don Taco Talata (ko kowane dare, gaske).
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell28. Gasasshen Squash da Salatin Farro tare da Tufafin Avocado
Daidai da dadi a kan tafiya - kawai cokali shi a cikin wani mason kwalba.
Samu girke-girke
Damn Dadi29. Girki Yogurt Egg Salad Sandwich
Ba za ku taɓa rasa mayo a cikin wannan sammy mai cike da furotin ba. (Musanya gurasar don hatsi gaba ɗaya ko kayan letus idan kuna son kiyaye abubuwa masu tsafta.)
Hoto: Liz Andrew/Salo: Erin McDowell30. Zoodle Stir-Fry
Kayan lambu da yawa, ɗan lokaci kaɗan. (Jin kyauta don ƙara wasu kaza, jatan lande ko tofu don ƙarin furotin idan kuna so.)
Samu girke-girke
LABARI: Yadda Ake Cin Abinci Mai Tsabta Na Duk Makon Gaba ɗaya
Hoto: Liz Andrew/Salo: Erin McDowell31.Gluten-Free Farin kabeji Tumatir Gnocchi
Yana da sauƙi a yi daga karce kuma yana ɗanɗano kamar matashin kai masu taushi, na sama.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell32. Vegan Slow-Cooker Detox Coconut Miyan
Ee, za ku iya zama kasala da lafiya.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell33. Vegan Spaghetti Squash tare da Naman kaza Marinara Sauce
Wannan biki na Italiya mai ban sha'awa yana da sauƙin shirya fiye da yadda yake gani.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell34. Minti 30-Mayaudarin Tukwane na Bouillabaisse
Duk abin da kuke buƙata shine ƙaramar tukunya don yin wannan stew ɗin abincin teku irin na Faransa.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell35. Keto Sheet-Kwaji Kaji da Ganyen Bakan gizo
Mai sauƙi, mai lafiya kuma har yanzu yana da kyau sosai.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell36. Salatin Veggie Niçoise tare da Red Curry Green Beans
Gabatar da salatin Faransanci da muka sani.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell37. Radicchio, Lentil da Apple Salatin tare da Vegan Cashew Dressing
Tufafin salatin kirim mai tsami yana da nisa fiye da sauran.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell38. Gasasshen Farin Jiki Duka
Daren nama na farin kabeji ne!
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell39. Pesto Zoodles
Waɗannan dabbobin daji masu daɗi sune amsar abubuwan sha'awar ku.
Samu girke-girke
aski ga siffar fuska mai kwalliHoto: Liz Andrew/Salo: Erin McDowell
40. Shrimp tare da Farin kabeji Grits da Arugula
Wataƙila yana da daɗi fiye da sigar asali.
Samu girke-girke