Ngokombiko we-USDA, iipesenti ezingama-30 ukuya kuma-40 zokutya zichitheka. Inombolo ephakamileyo ephazamisayo ibamba i-dollar eyi-161 yezigidi zezigidi ngonyaka. Ngo-2015, bekujoliswe injongo ekunqunyeni inani lokutya kwenkunkuma kwindawo engama-2030, kodwa ngokuqinisekileyo imfuneko yokuba iintsapho ziqaliswe ngoku. Ndisandul 'ukuza ukunciphisa inkunkuma yokutya endlwini yam, kwaye ukushiywa kwentsapho yam kuye kwaphawuleka.
Thatha inxaxheba kwindlu yakho ngokufumana ezinye zezi zokutya (kunye nemali) yokulondoloza amacebo.
Indlela yokuqalisa
Kuyi-reflex evamile ukuthenga isethi efanayo yokutya ngeveki nganye, kodwa oku kunokukhokelela ekugqithiseni izinto osuke unayo. Ngaphambi kokuba uhlale phantsi ukwenza uluhlu lwakho lokutya lweveki, jonga ngefriji, efrijini, kunye nefriji uze ubone oko ungakwenza nento ekhoyo. Ukucima ukutya okuphawulweyo, ukuphawula, kunye nokuphelelwa yisikhathi, kwaye uthabathe yonke into oyifanele ukuyisebenzisa kodwa ayikho. Emva koko kuza ukucwangciswa kokutya. Esikhundleni sokunyuka kwisitoreji okanye ukulayela i-pizza ngomzuzu wokugqibela, ukunciphisa intleko yokutya isebenze kakuhle ngokulungiswa okufutshane.
Ngoku lixesha lokwenza uluhlu lwakho lokutya! Nquma ukuba yiziphi izinto ezonakalisayo ozifunayo ukuncedisa into onayo endlwini. Uludwe lwam luquka amaqanda, ubisi, amabhanana, ezinye iipilisi zamaphepha, kunye ne-5-pounds eluhlaza, inkukhu yonke (ngaphezulu kwangoko nje).
Kwintsapho yam ezintlanu, oku kwaphuma malunga nama-80. Ukuphinda uqalise, qalisa ngala mathathu amanyathelo alula:
- Inyathelo 1: Thatha i-inventory yezinto onayo.
- Inyathelo 2: Cwangcisa ukutya usebenzisa ezo zokutya.
- Inyathelo lesi-3: Yenza uludwe lwezinto ezithengileyo ekuncedeni ukwenza isicwangciso sakho.
Yintoni yokutya
Ndandithandwa kakhulu ngeveki yokutya.
Nazi ezinye izinto eziphambili.
- Ukutya kweCawa kwakunokukhaba-inkukhu ebhoyiweyo enezikhumba ezivela kwi-CSA yam. Iimpahla ziphenduke zibe yimpahla yenkukhu yokutya isobho kunye nesandwich emva kwiveki.
- Ndagubha efrijini ndafumana i-pancakes yokudla kwasekuseni kunye nemiqulu yeesanti (i-BLTs kunye neetatayi ezisuka kwintsimi)
- Ndenza i-pizza njalo ngoLwesihlanu ebusuku kunye nenhla yokuzenzela ngumsindisi omkhulu wemali. Ndasebenzisa inhlama eseleyo ukwenza i-pizzas encane yokutya kweentsana kunye neenkiki zamagilekhi zesitya sokutya.
- Akukho anyanisi, akukho ngxaki. Iingqungquthela ezivela kwi-CSA zisebenza kakuhle kwi-skillet ye-sausage kunye nepelepele zisebenzisa isobho lekhukhu kwifriji. Ndenza isaladi ecosiweyo nantoni-kulo mzekelo kwakuyi-tomato, i-avocado, ubhontshisi abamnyama, i-bell pepper, i-juice ijusi kunye neoli yeoli.
- Ukuba ungayifaka kwi-quesadilla, abantwana bam baya kuyidla. Omnye uthathe ukudla oku kumunwe wamacinci kukucwangcisa izithako kwisitya sokupheka. Sithandana ngothando le "quesadilla lasagna."
- Iingqungquthela ze-Pizza ZINGAKHULU. Ndiyadumala kwifriji kwaye ndisebenzise nayiphi na into endiyisebenzayo ukuze ndiyifake.
- Saphendulela isonka se-stale kunye namaqanda ambalwa kwiikomityi ze-casserole zakusasa. Yenza i-mafutha kunye ne-pop kwi-microwave ngokutya kwasekuseni ngosuku oluxakekile lweveki.
Oko ndafunda
Le veki yayilula kunokuba ndikulindele, kunye nokuziva kwakulungile ukuba sazihlaziya inkunkuma. Iveki nganye ingabonakali njengaye, kodwa ndifumene iindlela ezifanelekileyo zokusebenzisa phambili. Nazi ezimbalwa:
- I-Smoothies Gcina isidlo sakusasa - Zonke iindidi zezithako zifumana ubomi obutsha xa i-blender ephezulu ishicileleka (uthele i-surplus into molds popsicles kunye ne-frozen-inkunkuma yokunciphisa inkunkuma).
- Ndithenga ukutya okuninzi okunomsoco - Iintsapho zam zihlala zihlala kakuhle xa i-fishfish ihamba yome. Sakhetha ukuxuba umzila, i-hummus, imifuno kunye neebhokisi ezingenakuphelelwa kwintlanzi yokutya okusanhlamvu efihla ngasemva kwe-pantry.
- Ukulondoloza ukutya kusindisa imali - ndazi ukuba sele sele, kodwa bekuve kakuhle kakhulu ukululalisa ididoli yam kwaye ndagcina ama-bucks angaphezulu kwama-300!
- Inkukhu yonke yindlela yokuhamba - Phakathi kwesobho, isaladi, kunye neesanti, ndifumana ukutya okungaphezu kweesithandathu kwindiza yam ngaphandle kwenyoni ye-5-pounds!
- Umdlalo wefriji uyomelele - Inkukhu, isobho kunye ne pesto ziphuma, i-bananas egqithiseleyo yangena. Ukusebenzisa ifriji kuyimfuneko yokunciphisa inkunkuma yokutya.
- Cinga ngaphandle kwebhokisi ye-(cereal) - Xa ufumana ibhokisi yeebhokisi kunye neentlobo ze-cereal yenza i-Unicorn Cereal Treats (iresiphi engezantsi).
UkuNcitshiswa kweNkunkuma
Zama ngezi zokupheka uze uzenze zakho. Uninzi luyakwazi ukulungiswa lula ngokutya onakho.
Ikhefu leCasserole Cups
(Ukhonza 6)
- Iinqununu ezi-5 zizonke izonka eziqhekeza isonka, i-cubed
- 3 ounces sausage breakfast (Ndiyayithanda i-brand ye-Applegate), ithawulwe kwaye ihlulwe
- 6 amaqanda amakhulu
- ½ indebe nengxenye
- ¼ indebe entsha yeqabunga
- ¾ ithisipuni yetyuwa
- Ikomityi ye-1 ifakwe i-cheddar ushizi
- 1 inkomishi eqoshiwe
Ukucanda i-oven ukuya kuma-degrees ama-350. Hlaza i-cup-muffin pan nge-12 ne-spray spray. Ukusasaza isonka kunye ne-sausage nganye kwikomityi; Bekela ecaleni. Kwi-blender, hlabanisa amaqanda, isiqingatha nesiqingatha, kunye ne-basil; lonyaka ngetyuwa kunye nepepper. Ukufakela imizuzwana engama-30. Dlulisa umxube weqanda kwi-panffin pan, ugcwalise nganye indebe malunga neyesibini kwisithathu; ufafaze ngeeshizi kunye neyamatamatayi. Bhaka imizuzu engama-15 okanye ade amaqanda abekwe. Susa kwi-oven uze uvumele ukupholisa okungenani imizuzu engama-15 phambi kokukhonza.
Banana Date Smoothie
(Ukhonza 2)
- 2 iibhanana ezivuthiweyo
- Imihla engama-4, i-pitted kunye ne-chopped
- ¼ indebe walnuts
- 1 indebe encinci yobisi
- Icebo
Hlangana nebhanana, imihla, i-walnuts, ubisi kunye neqhwa kwi-blender kwaye udibanise uze udibene.
Quesadilla Lasagna
(Ukhonza 4)
- 1 ithispoon oil oil
- 1 i-pound ground turkey
- I-1/2 i-anyanisi ebomvu, idibene
- 1 i-clove garlic, ichithwe
- 1/2 ithisipuni yetyuwa
- 1 ithispoon cumin
- 1 ithisipuni yesikhumba sepiliti
- 1 i-zucchini encinci, ityunyiwe
- 1 i-yellow bell pepper, i-chopped
- Umgubo womgubo oyingqolowa we-3
- 1 inkomishi ihluthe i-fat cheddar cheese
- 1/4 indebe ye salsa
Ukuphelisa i-oven ukuya kuma-375 degrees F. Ucoce ioli yeoli e-skillet enkulu. Yongeza u-turkey uze ususe imizuzu engama-4 ukuya kwemi-5 kude kube mnandi. Yongeza i-anyanisi kunye negalikhi kwaye upheke enye imizuzu engaphezulu. Ixesha kunye neetyuwa, i-cumin kunye nepilisi; kuvuselela ukudibanisa. Yongeza i-zucchini kunye neentsimbi ze-pepper kwaye upheke, uvuselele ngokuqhubekayo kude kube yinyama ye-turkey engekho i-pinki kunye nemifuno i-tender. Vala ukushisa kwaye usethe i-skillet eceleni. Tshala isitya se-pi intshi ye-9 intshi okanye isitya se square casserole nge-non-stick spray. Beka enye i-flourtiltiltilla ephantsi kwepenki kunye ne-top ngehafu yesixube se-turkey kunye ne-1/4 indebe. Yakha isalathisi sesibini kunye nelinye i-tortilla, kwaye ungeze umxube osele weTurkey kunye enye indebe yeshizi. Yakha uluhlu oluphezulu kunye ne-tortilla eseleyo, i-salsa kunye noshiyi esele. Bhaka kuze kube yilapho ushicikile, malunga nemizuzu engama-15 ukuya kwe-20. Vumela ukupholisa imizuzu eyi-10 phambi kokucoca kunye nokukhonza.
Iipoti zePizza
(Ukhonza 4)
- 12 ounces pizza inhlama
- I-1 inkomishi yenziwe i-mozzarella ushizi
- ½ inkomishi i-provolone cheese
- Iikomityi ezi-2 eziphekiweyo (ezifana ne-broccoli, i-kale, i-mushroom kunye ne-pepper)
- 2 iipuniji zeoli yomnquma
- Ukugqoka i-Ranch kunye ne-Marinara sauce, ukukhonza
Ukucwilisa i-oven ukuya kuma-degrees ama-450. Ngomhlaba ogqithiseleyo, uphuma inhlama ibe ngxande we-16 x12 intshi. Ukusebenzisa ummese wokupaka okanye i-pizza cutter, hlukanisa kwizikwere ezili-8. Ukuhlanganisana: Beka intonga encinane yeeshizi kunye nemifuno ephakathi kwerhafu enye. Ncothula ngobumnene phezu kokuzaliswa, udale ipokhethi uze udibanise imida evalwe usebenzisa ifom. Ukusebenzisa ummese wokubhengeza, phonsa 2 izimbobo ezincinci ephakamileyo kwipokethi ukuze uvumelekile ukuba uphephe xa upheka. Ukutshintshwa kwiphepha lokubhaka uphinde uphinde uphinde uhlambele. Bhoxisa nganye ipokhe ngeoli uze ubhake imizuzu eyi-10 de kube yimpundu yegolide; vumela ukupholisa ubuncinane imizuzu eyi-10. Ukukhonza nge-ranch yokugqoka kunye ne-marinara ngokutshiza.
I-Unicorn Cereal Treats
(Yenza iziqhekeza ezili-12)
- 3 iipunipoli ezingenakunyuswa
- Iikomityi ezine ze-marshmallows (malunga ne-¾ ye-10.5 oz bag)
- I-1/4 tsp ityuwa ye-kosher
- Iikomityi ezi-6 zenza i-grain cereal epheleleyo
- Iipunipoli ezi-2 ezi-colored sprinkles (ukhetho)
- Ukupheka kweoli yeCanola
Gcoba ipaki ye-9 x 13 x 2 kunye nokupasa okupheka. Bekela ecaleni. Bhotela ibhotela kwipuphu yesobho phezu kobushushu obuphakathi. Yongeza i-marshmallows kunye netyuwa kwaye ugxobhoze ngesipuni sokhuni kuze kudibanise. Yongeza i-cereal kunye ne-sprinkle (ukuba usebenzisa) kwaye ufeze ngobumnene de kube yindawo ephihliweyo. Dlulisa umxube kwipositi elungiselelwe kwaye cinezela phantsi ukuze usebenzise isilwanyana okanye iphepha le-wax. Vumela ukupholisa; uthathe izikwere ukukhonza.