Waa dhibaato da' weyn. Waxaad isku dayaysaa inaad cunto caafimaad leh, laakiin sidoo kale waxaad u baahan tahay inaad casho miiska u saarto qoyska oo dhan, iyo -sida ay hooyo u sheegi jirtay -ma tihid cunto kariye gaaban. Halkii aad ka heli lahayd habeen kale oo digaag la qaboojiyey ama PB & J ee carruurta, halkan waxaa ah 40 cunto oo nadiif ah oo qof kastaa ku raaxaysan doono.
LA XIRIIRA: 15 Qado-Cunin Nadiif Ah Oo Qurux Badan Oo Kugu Ilaalin Doona Ilaa Casho
Sawirka: Liz Andrew/Styling: Erin McDowell1. Quinoa Nuggets oo la dubay
Dhadhan ku filan carruurta, caafimaad qaba ku filan kuwa waaweyn. (Oo si sahlan oo kugu filan inaadan mar dambe dib ugu laaban doonin barafyada barafaysan.)
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowell2. Zoodles leh maraqa yaanyada iyo Mozzarella
Mash-up-biisaha-baasta, oo aan midna karbohaydraytyadu jirin.
Hel cuntada
Oh My khudradda 3. Tufaax iyo Cottage Muffins
Samee dufcad aad u weyn, ka bacdina muffinyada borotiinka ka buuxaan quraac usbuuca oo dhan.
Jikada hamiga leh 4. Chicken cad oo caafimaad qaba
Qofna ma sameeyo cunto raaxo nadiif ah oo ka fiican xubinta Coterie Monique Volz.
Habboon Casriga ah 5. Basbaaska Tukiga ah
Habka ugu fudud ee lagu heli karo carruurta inay cunaan khudaartooda.
Sawirka: Liz Andrew/Styling: Erin McDowell6. Salmon Burgers
Qaado omega-3-yadaas.
Hel cuntada
Lamaanaha Cunista Nadiif ah 7. Ziti la dubay oo caafimaad qabta
Sababtoo ah ma jiro qof qoyskayaga ah oo weligiis diidi doona karbohaydraytyada iyo farmaajo dhalaalay. (Mahadsanid, xubin ka tirsan Coterie Liz Falcigno.)
LA XIRIIRA: 19 Casho-Cashada oo Nadiif ah oo dhadhami, Xaqiiq ah oo Wasaq ah
Goynta badh la dubay 8. Fudgy Avocado Brownies oo leh Shukulaato Fudge Frosting
Ma jiro subag, bur ama sonkor la safeeyey. Annaguna waxaan ballan qaadaynaa, ma dhadhamiyaan sida avokado gabi ahaanba.
Cunto Burburinta 9. Kariye qunyar socod ah Teriyaki iyo Makiinada Bariiska digaaga
Waxaan jecelnahay casho-sharaftan-oo-ilow-keeda, ixtiraamka xubinta Coterie Heidi Larsen.
Sawirka: Liz Andrew/Styling: Erin McDowell10. maraq yaanyo duban
Waxaan qirannahay in ku darista sandwich la dubay ay cuntadan ka dhigi doonto wax yar nadiif ah, laakiin adiga ayaa go'aankaas uga tagaynaa.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowell11. Jackfruit Tacos leh Cananaaska la dubay
Midhahan mucjisada ah ee kulaylaha ah waxa ay si sax ah u dhadhamiyaan sida hilibka doofaarka ee la jiiday laakiin gabi ahaanba waa vegan oo ay ka buuxaan fiitamiino.
Hel cuntada
Kukiyada iyo Kate 12. Kale Pesto Pizza
Talo: Samee pesto dheeraad ah oo u isticmaal maraq ahaan baastada hadhuudhka ah.
Mid ka mid ah maqaarka maqaarka oo la sameeyay13. Digaag khardal ah oo la dubay
Diyaar u ah saacad gudaheed (laakiin ha werwerin, inta badan taasi waa wakhtiga karinta ee gacmaha-off).
Hel cuntada
qanjaruufo Yum 14. Dheriga degdega ah ee Baradhada Tortilla maraq
Nooca khudradda mid ka mid ah maraqyada aan jecelnahay. (Si fudud u dul saar tortilla-ga si aad uga dhigto mid caafimaad leh.)
Sawirka: Liz Andrew/Styling: Erin McDowell15. Cauliflower Burgers baradho macaan
Cuntadan sixirka ah waxay maamushaa inay ka hortagto dhibaatada inta badan burgerrada khudradda: qallayl. Kaliya ku dar dushooda burgarka ee aad ugu jeceshahay oo sii wad.
Hel cuntada
Baker yar 16. Kukiyada Qumbaha oo aan Dubo lahayn
Waxaan halkaan ku cadeyneynaa in cunista nadiifka ah aysan macnaheedu ahayn inaad ka tagto macmacaan. (Gaar ahaan marka ay qaadato 30 daqiiqo oo keliya in la sameeyo.)
Sawirka: Liz Andrew/Styling: Erin McDowell17. Bariis la shiilay Cauliflower
Dareen xor u ah inaad ku beddesho khudaarta ay jecel yihiin qoyskaaga ( gunnada dhinaca: waa hab fiican oo aad ku nadiifiso khaanadaha wax soo saarka).
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowell18. Collar qaanso roobaadyo waxay ku duubtaa maraqa subagga lawska
Xaqiiqda: Waxaan cuni lahayn wax kasta haddii lagu dhajiyo maraqa lawska.
Hel cuntada
Hooyo Farxad leh oo Caafimaad qabta 19. Canjeero Muus Fluffy
Waxaan aragnaa quraac axad ah oo raaxo leh mustaqbalkaaga…
Sawirka: Liz Andrew/Styling: Erin McDowell20. Ukun-Pisa
Waxay yihiin karbohaydrayt yar iyo gluten-free. afar leh.
Hel cuntada
Ku dar foornada 21. Maraq Squash Butternut
Iyadoo tani ay u dhadhamiso sida dayrta baaquli, waxaan kugula talineynaa inaad sameyso sanadka oo dhan. Waa degdeg, macaan iyo dabiici ahaan vegan iyo gluten-free.
Sawirka: Liz Andrew/Styling: Erin McDowell22. Chickpeas iyo Curry qumbaha
Ku darso bariis bunni ah iyo naan sarreen-dhan ah oo fiirso isagoo baaba'aya.
Hel cuntada
Cusbo iyo Dabaysha 23. Digaag Barmesan oo Pesto ah oo la dubay
Xubin ka tirsan Coterie Aida Mollenkamp waxay u beddeshaa baastada quinoa, waxay isticmaashaa ukunta cad ee rootiga waxayna ku riddaa foornada halkii aad shiilan lahayd, samaynta nooca digaaga Parm gebi ahaanba cunto-saaxiibtinimo.
Laba Digir iyo Boodhkooda 24. Cucumber iyo Avocado Sandwich
Ilmahaagu waxa uu heli doonaa sanduuqa qadada ee ugu casrisan ee magaalada, mahadsanid xubinta Coterie Heidi Larsen.
Sawirka: Liz Andrew/ Qaabka: Erin McDowell25. Cauliflower Pizza qolof
Haddi aad isku dayayso in aad aado gluten-free ama aad kaliya daawato karbohaydraytyadaada, pizza ayaa si rasmi ah ugu soo noqotay liiska.
Hel cuntada
LA XIRIIRA: 15 Cunto Cunno Nadiif ah oo Pizza ah
La dhiiri galiyay 26. Zucchini Spaghetti oo leh Kubadaha Hilibka ee Turkiga ee Gluten-Free
Xubin ka tirsan Coterie Ali Maffucci ayaa sameeyay kiis aad u wanaagsan oo loogu talagalay maalgashiga qalabka wax lagu buufiyo.
Sawirka: Liz Andrew/Styling: Erin McDowell27. Basbaas Tacos Shrimp leh cambe Salsa
Wixii Taco Tuesday (ama habeen kasta, runtii).
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowell28. Squash dubay iyo Farro Salad oo labbiska avokado
Si la mid ah ugu dhadhami markaad socotid-kaliya ku qaado weel mason ah.
Hel cuntada
Nacalad macaan 29.Greega Yogurt Egg Salad Sandwich
Waligaa ma xiisi doontid majo-gashiga ku jira samykan borotiinka ka buuxa. (Ku beddel rootiga hadhuudh dhan ama maraqa salaar haddii aad rabto inaad nadiifiso waxyaabaha qeylada leh.)
Sawirka: Liz Andrew/Styling: Erin McDowell30. Seeraar-shiil
Khudaar badan, waqti aad u yar. (Dareen xor inaad ku darto xoogaa digaag, shrimp ama tofu si aad u hesho borotiin dheeraad ah haddii aad rabto.)
Hel cuntada
LA XIRIIRA: Sida Loo Cunto Nadiif Ah Toddobaadka Oo Dhan
Sawirka: Liz Andrew/Styling: Erin McDowell31. Gnocchi Tamaandho-cauliflower-free
Way fududahay in meel xoqan laga sameeyo oo dhadhamiso barkimo jannada jilicsan oo jilicsan.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowell32. Maraq Qumbaha Qumbaha oo Qunyar kariye ah
Haa, waxaad noqon kartaa caajis iyo caafimaad.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowell33. Squash Vegan Spaghetti oo leh Maraqa Marinara ee likaha
Iidda talyaaniga ee cajiibka ah ayaa ka fudud in la diyaariyo marka loo eego sida ay u muuqato.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowell34. 30-daqiiqo Hal Dheri ah oo khiyaameeya Bouillabaisse
Waxa kaliya ee aad u baahan tahay waa dheri yar si aad u samayso fuudka badda ee qaabka Faransiiska.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowell35. Keto Sheet-Digaag iyo khudaar qaanso roobaadyo
Aad u fudud, aad u caafimaad badan oo weli aad u qurux badan.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowell36. Veggie Niçoise Salad leh Curry Cagaaran
Soo bandhigida saladhka Faransiiska ugu badan ee aan ognahay.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowell37. Radicchio, Lentil iyo Salad Tufaax ah oo leh Lebbiska Cashew Vegan
Labbiska salad-kareemada leh ayaa aad uga sarreeya dhammaan kuwa kale.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowell38. Cauliflower dubay oo dhan basbaas
Waa habeenkii steak-cauliflower!
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowell39. Pesto Zoodles
Zoodles-ka quruxda badan ayaa jawaab u ah rabitaankaaga karbohaydraytyada.
Hel cuntada
Sawirka: Liz Andrew/Styling: Erin McDowell40. Shrimp leh digir-cauliflower iyo Arugula
Waxaa laga yaabaa inay xitaa ka dhadhan badan tahay nooca asalka ah.
Hel cuntada
