Sannad cusub, menu cusub. Qorshayn yar iyo go'aan qaadasho, waxaad si buuxda u cuni kartaa cunto caafimaad leh bishan...adoon salad qaadan habeen kasta, sababtoo ah si daacad ah, taasi waxay u muuqataa mid murugo leh. Cuntooyinkan casho ee caafimaad qaba ee 31-ka January waxay kuu ogolaan doonaan inaad qorsheysato cunto nafaqo leh, saxan macaan habeen kasta ( gunno: qado hadhaaga ), si aad u cuni karto nadiif (ka fikir cuntooyinka yar ee la warshadeeyay) adoon dareemin inaad ka maqan tahay.
LA XIRIIRA: 15 Fikrado Casho caafimaad leh oo loogu talagalay laba aan caajis ahayn
Linda Pugliese/Naftaada Caawi
Janaayo 1: Kubadda Hilibka ee Wanka oo la shiiday iyo maraq Escarole
maraq Tani waa macaan iyo caafimaad leh, mahadsanid qiyaas cagaar ah oo aad u badan iyo kubbadaha hilibka ugu jilicsan ee aad waligaa dhadhamisay.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowell
Janaayo 2: Maraqa Qumbaha ee Qunbaha ee Vegan Slow-Cooker
Dhammaan casho-sharafeedka ugu wanaagsani waxay la yimaadaan badhan la riixayo.
Hel cuntada
Linda Pugliese/Naftaada CaawiJanaayo 3: Tofu Steaks oo leh Broccoli Rabe iyo Romesco
Hilib malaha, dhib malaha. Saxankan qallafsan waa mid dhadhan leh, fududahay in la sameeyo oo ay ka buuxaan borotiinka dhirta ku salaysan.
Hel cuntada
Sawirka/Qaabka: Katherine GillenJanaayo 4: Baradho macaan oo foorno lagu dubay oo ay ku jiraan maraqa basbaaska leh iyo maraqa yogurt
Laakiin dhab ahaantii, waxaad nagu haysatay maraqa yogurt.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowell
Janaayo 5: Salad Kale oo leh Persimmons, Chickpeas Crispy iyo Shallots la shiilay
Waa qallafsanaan, macaan, macaan, macaan oo asal ahaan liddi ku ah salad murugo leh.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowellJanaayo 6: Shrimp leh Cauliflower Grits iyo Arugula
Ku beddelashada cauli bariiska, waxaad waayi kartaa karbohaydraytyada laakiin dhadhanka ilaali (dhammaantood 30 daqiiqo).
Hel cuntada
Nisha Vora / Buugga karinta dheriga degdega ah ee VeganJanaayo 7: Dheriga degdega ah ee Vegan Pho
Markay yidhaahdaan isku duub baaquli, tani waa waxa ay ka hadlayaan.
Hel cuntada
Michael Graydon iyo Nikole Herriott/Wax la yaab leh ma jiraan
Janaayo 8: Alison Roman's Swordfish oo leh Saytuun la jajabiyey iyo oregano
Xitaa kuwa loogu yeero nacaybka cunnooyinka badda ayaa ku barooran doona hal qaniinyo oo saxan ah ka dib. Waa sida digaaga oo kale...laakin ka sii fiican.
Hel cuntada
Sawirka: Mark Weinberg/Styling: Erin McDowellJanaayo 9: Carb Low-Carb Zucchini Enchiladas
Enchiladas-yadani waxay leeyihiin sir: dhammaan gooey, wanaagga farmaajo, laga jaray karbohaydraytyada.
Hel cuntada
Laura Edwards/Moofada ilaa miiskaJanaayo 10: Squash dubay iyo Tofu oo leh Soy, Malab, Chili iyo Sinjibiil
Basbaas, macaan oo inta badan gacmaha laga saaray. Waxaan aragnaa habeen todobaad oo cusub oo mustaqbalkayaga ah.
Hel cuntada
Donna Griffith/Buug-karinta Gourmet PrimalJanaayo 11: Piri Piri Chicken
Dibadda waa qabow, laakiin waxaan kor u qaadnay kulaylka jikada.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowellJanaayo 12: Collard qaanso roobaadyo waxay ku duubtaa maraqa subagga lawska
Waxaad ka dhigi kartaa wakhti ka hor (ilaa laba maalmood ka hor) mana ku qasi doonaan qaboojiyaha.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowellJanaayo 13: Fettuccine-ka-fudud leh oo leh Suugo Cauliflower Alfredo
Waxay u egtahay alfredo. Way ka dhadhan fiican tahay alfredo.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowellJanaayo 14: Chickpeas iyo Curry qumbaha
Ku qanci rabitaanka wax-ka-qaadista dhammaan 30ka daqiiqo.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowellJanaayo 15: Dhan 30 Hilibka Hilibka Hilibka ah iyo Bariiska Cauliflower oo leh Maraqa Qumbaha- Dhirta
Xataa kuma nihin cuntada Whole30 oo kuma filnaan karno suugo kareemkaas leh.
Hel cuntada
Amanda Frederickson/Cunto Qurux BadanJanaayo 16: Baradho macaan oo la dubay oo leh Sriracha iyo lime
Waxay la mid tahay cunista nacnaca cashada oo aad dareento.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowellJanaayo 17: Hilibka Digaag iyo Snap Digir-Shiil
Barootiinno badan Carbohydratesku ku yar yahay, cals iyo waqti ayay ku qaadataa in la tago miiska.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowellJanaayo 18: Gnocchi Tamaandho-cauliflower-free
Qofna xitaa ma qiyaasi doono inuu caafimaad qabo.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowellJanaayo 19: Poblano iyo Mushroom Tacos oo leh tamaandho iyo jiis ari ah
Waqti aad ku balaadhin lahayd taco-ga talaadada repertoire. Bal dib u arag, hilib lo'aad oo la shiiday.
Hel cuntada
Liz Moody/Wadajir caafimaad qabaJanaayo 20: Kor-u-qaadka difaaca jirka Daal ee caanaha Dahabka ah
Waxaa ka buuxa toon iyo sinjibiil adiga kuu fiican, oo raaxo leh in la bootiyo.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowellJanaayo 21: 15-daqiiqo Mediterranean Couscous oo leh Tuna iyo Pepperoncini
Haddii aad na weydiiso, tuna qasacadaysan waa sidaas hoos loo dhigay. Sidee kale oo aad ku samayn kartaa casho gudaha 15 daqiiqo?
Hel Recipe
Sawirka: Liz Andrew/Styling: Erin McDowellJanaayo 22: Keto Sheet-Pan Digaag iyo Khudaarta Qaanso roobaadyada
Tani waa habka aan ugu dhadhamino qaanso-roobaadka. Gunnada: Waxaa jira nadiifin yar oo ku lug leh.
Hel cuntada
Qiimaha Colin/Laba Digir & Buuga Cunto-kariskaJanaayo 23: Xaashida Mustard Malabka-Digaag digada oo leh sprouts Brussels
Waxaan ognahay in naasaha digaaggu ay yihiin kuwa aad iska soo xulato, laakiin isku day bowdada dhadhanka leh hal mar. Ka sokow, ma khaldami kartid suugo mustard malab ah.
Hel cuntada
Sawirka: Michael Marquand/Styling: Nisha VoraJanuary 24: Dheriga degdega ah oo basbaas Thai Butternut Squash maraq
Kala saar dheriga degdega ah ee-cusub ee aad ka soo gudubtay fasaxyada.
Hel cuntada
Sawirka: Nico Schinco/Styling: Erin McDowellJanaayo 25: Tamaandho iyo Been cad oo rooti ah
Hadda tan waa sidaad u samayn lahayd rooti casho ah. Ukun dul saar si aad uga dhigto mid buuxsantay.
Hel cuntada
Sawirka: Nico Schinco/Styling: Aran GoyyahanJanaayo 26: Maraq Digaag Lemon-Sinjibiil basbaas leh
Waa sida maraq digaaga hooyada, laakiin markan oo leh laad sinjibiil ah.
Hel cuntada
Allison Day/Qadada Casriga ahJanaayo 27: Citrus, Shrimp iyo Quinoa Salad oo leh Feta
Yaa Haddii dhammaan saladku sidan u dhadhamiyaan, waxay noqon lahaayeen cuntada aan jecelnahay.
Hel cuntada
Liz Moody/Wadajir caafimaad qabaJanaayo 28: Zucchini Noodle Pad Eeg Ew
Meesha aan ku socono, uma baahnin baasto.
Hel cuntada
LA XIRIIRA: 9-ka Cunto ee ugu Buuxinta Culayska dhimista
Sawirka: Liz Andrew/Styling: Erin McDowellJannaayo 29: Baradho Baradho Macaan Cauliflower
Avokado la jajabiyey iyo basbaas guriga lagu sameeyey ayaa laga yaabaa inay cuntadan hilibla'aanta ah dusha sare ka qaaddo.
Hel cuntada
Lauren Volo/Awoodda CauliflowerJanaayo 30: Basbaaska Cauliflower
Khudaarta cruciferous-ka aan ugu jecelnahay ayaa mar kale garaacday.
Hel cuntada
Iyada oo Poulos / Iftiin usbuucaJanaayo 31: Broccoli Margherita Pizza
Bisada geyn? Ma garanayno iyada.
Hel cuntada
LA XIRIIRA: 32 Cunto Raaxo Raaxo-Yare Leh Oo Aan Waligood Niyad Jabin