Nthawi zina timaiwala kunyamula chakudya chamasana chifukwa tinali kuchita ulesi usiku watha. Nthawi zina ndichifukwa choti timadwala kudya saladi zachisoni ndi masangweji a Turkey pa desiki yathu. Koma chifukwa cha malingaliro 37 osavuta, okoma a nkhomaliro yakuofesi, sitidzaiwala kulongedzanso.
Zogwirizana: Malingaliro 50 Osavuta a Chakudya Chamadzulo kwa Anthu Opsinjika
Chithunzi: Nico Schinco / Styling: Eden Grinshpan
1. Kamut ndi Wowawasa Cherry Meze
Musachite mantha ndi chilankhulo cha ku Mediterranean-iyi ndi saladi yokoma kwambiri yambewu yodzaza ndi zitsamba zatsopano, feta komanso zovala zokometsera.
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Laura Edwards / The Yoga Kitchen Plan
2. Mbatata, Tomato, Kale ndi Halloumi Sheet Tray
Ikani pambali mphindi 45 Lamlungu kuti muwotchere mulu wa zamasamba, ndipo mudzakhala ndi chakudya chamasana kwa masiku awiri otsatira. (Tchizi za halloumi ndi chitumbuwa pamwamba.)
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Skinnytaste One ndipo Mwachita3. Nkhuku Yokazinga Zokometsera ndi Nkhuku Zowonongeka za Brussels
Izi ndizokoma kwambiri (osatchula zathanzi) kuposa zomwe zatsala zomwe mumakonzekera kunyamula. Nsanje wantchito mnzawo ndi weniweni.
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Chitani Zomwe Mumakonda4. Green Bowl ndi Nkhuku, Citrus ndi Zitsamba
Ngati saladi ndi mbale ya nkhuku zikanakhala ndi mwana wokoma kwambiri, ndiye kuti mbale iyi. Mukufuna kuti zikhale zosavuta? Gwiritsani ntchito zovala za mulungu wamkazi wobiriwira wogulidwa m'sitolo.
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Antonio Nascimento/Radiant: The Cookbook
5. Indian Salad Bowl yokhala ndi Nkhuku za Crunchy
Hei, nandolo zokazinga zokazinga. Ndi zokometsera zanu zautsi, zokometsera, tikufuna kukuyikani pa chilichonse kuyambira pano.
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Chithunzi: Liz Andrew/Styling: Erin McDowell6. Avocado Chicken Saladi
Kumbukirani pamene kunali *kozizira kwambiri* kuwonjezera mphesa ku saladi ya nkhuku? Tinasinthanitsa mphesa ndi mapeyala kuti mbale iyi ikhale yamakono (chifukwa mapeyala si malingaliro oipa).
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Masiku 100 a Chakudya Chenicheni7. Chakudya-Kukonzekera Creamy Kale Kaisara Saladi
saladi bala chakudya chamasana? Ayi zikomo - tanyamula zathu ndipo timanyadira nazo.
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Zogwirizana: Maphikidwe 21 Okonzekera Chakudya Chamadzulo Omwe Ndiabwino Kuposa Saladi Yokwera mtengo
Chithunzi: Liz Andrew/Styling: Erin McDowell8. Nkhuku za Buffalo Zimakulunga ndi Tchizi wa Buluu ndi Selari
Timakonda nkhuku iliyonse ya njati ndipo zofunda zosavuta izi ndizosiyana. Chinsinsi? Gwiritsani ntchito mbalame ya rotisserie kuti muchepetse nthawi yokonzekera.
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The Minimalist Kitchen9. Chicken Pesto Focaccia Masangweji
Inu akhoza Pangani chiponde ndi odzola ... kapena mutha kubweretsa chimodzi mwa zokongola izi kuti musinthe. Ndi kuitana kwanu.
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Chithunzi: Liz Andrew/Styling: Erin McDowell10. Masangweji a Deli Pinwheel aku Italy
Zili ngati kukhala ndi phwando lazakudya, pa desiki lanu. (Chabwino, popanda ma cocktails, koma mumapeza mfundo.)
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Chithunzi: Liz Andrew/Styling: Erin McDowell11. Kuwotcha Ndimu-Herb Nkhuku ndi Avocado Saladi
Onani: saladi kuthetsa saladi onse. Kusakaniza kwa mbewu zapamtima ndi masamba kudzakuthandizani kukhuta masana onse, ndi matani a tomato wa chitumbuwa ndi ma avocado kuti muyese bwino.
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Chithunzi: Liz Andrew/Styling: Erin McDowell12. 15-Mphindi Mediterranean Couscous ndi tuna ndi Pepperoncini
Iyi si saladi yanu yanthawi zonse ya tuna, yodzaza ndi mayo. Ngakhale bwino, zimatenga mphindi 15 kuti mupange. Zosavuta komanso zathanzi labwino kwambiri? Inde, chonde.
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Chloe Flavour13. Vegan Fiesta Taco Bowl
Ndi mapuloteni onse ndi mafuta abwino kuti mukhale okhutira, simungazindikire kuti palibe nyama.
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Chithunzi: Liz Andrew/Styling: Erin McDowell14. Chakudya Chokonzekera Honey Sesame Chicken ndi Broccolini
Palibe chotsutsana ndi Turkey ndi Swiss cheese sammie, koma nkhuku yokonzekera chakudya ndi yosavuta kupanga, komanso yochititsa chidwi kwambiri.
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Chithunzi: Liz Andrew/Styling: Erin McDowell15. Greek Yogurt Nkhuku Saladi Choyika Tsabola
Saladi ya nkhuku yopepuka ikadali ndi zokometsera zonse, zokometsera zomwe mumalakalaka-kupatula chidole cha mayo. Kuphatikiza apo, chophimbacho chimapanga gulu lalikulu, kotero mutha kugwiritsa ntchito zotsalira sabata yonse.
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Zogwirizana: 12 Nkhuku Saladi Maphikidwe Simunayesepo Kale
Chithunzi: Liz Andrew/Styling: Erin McDowell16. Kolifulawa Wokazinga Mpunga
Popeza simukufuna kukazinga dzira muofesi yanu, kodi tingakupatseni dzira la jammy m'malo mwake? Idzakhala ndi ubwino wofanana ndi yolk-y, ndi kusuntha kochulukirapo.
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Chithunzi: Liz Andrew/Styling: Caroline Lange17. Salmoni ndi Nkhaka Zophwanyidwa Zambewu Zambewu
Pano pali umboni wakuti inde, inu akhoza bweretsani nsomba ngati chakudya chamasana muofesi. Chinsinsi ndicho kusunga kutali ndi microwave-ndipo mwamwayi, mbale iyi imakhala yabwino kwambiri kuchokera ku furiji.
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Chithunzi: Liz Andrew/Styling: Erin McDowell18. Avocado Egg Salad Sandwich
Zowoneka bwino komanso zowoneka bwino ngati zomwe zimachokera ku deli mumsewu (koma ndikukhutitsidwa kudzipangira nokha).
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Chithunzi: Nico Schinco/Styling: Heath Goldman19. Mbale Wokazinga wa Tandoori Kolifulawa
Osakhazikika pa mbale iliyonse yakale ya mpunga. Popeza nthawi zambiri kuphika kumakhala kopanda manja, nambala ya kolifulawa yowotchayi ndi yosavuta, yathanzi komanso yokoma kwambiri.
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Masiku 100 a Chakudya Chenicheni20. Chakudya-Prep Creamy Pasitala Saladi ndi Broccoli ndi Zoumba
Aliyense amene anapanga saladi ya pasitala anali katswiri. Izi zimatha masiku asanu mufiriji ndipo zimangotengera $ 1.50 pakutumikira.
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Chithunzi: Liz Andrew/Styling: Erin McDowell21. Mapepala-Pan Ndimu Batala Zamasamba ndi Soseji
Kuphika ndi manja ndi kuyeretsa pang'ono? Izi zalembedwa dzina lathu ponseponse.
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Chithunzi: Liz Andrew/Styling: Erin McDowell22. Pangani-Patsogolo Aloo Gobi
Chakudya chodziwika bwino cha ku India chimakhala ndi kolifulawa, mbatata ndi toni ya zonunkhira zonunkhira - nthawi zonse zosakaniza zokoma. Mtundu wathu wamagulu akulu amangochitika kuti ndiwokonzeka kudya, nawonso.
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Chithunzi: Liz Andrew/Styling: Erin McDowell23. Zakudya Zophika Pang'onopang'ono-Prep Burrito Bowls
Mukakhala ndi nthawi yochepa, tambasulani wophika pang'onopang'ono ndikupanga mbale zotsika za carb burrito. Voilà, nkhomaliro ya sabata ino imayendetsedwa.
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Chithunzi: Liz Andrew/Styling: Erin McDowell24. Pangani Patsogolo Farro ndi Brussels Zikumera Saladi
Letisi? Sitikumudziwa. Chodabwitsa ichi chochokera ku Brussels sichidzasowa, ngakhale mutapachikidwa mu bokosi lanu la masana akuluakulu m'mawa wonse.
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Chithunzi: Liz Andrew/Styling: Erin McDowell25. Chakudya Chamadzulo Kebabs ndi Mortadella, Artichoke ndi Tomato Wowuma ndi Dzuwa
Ndinu otsimikizika kuti mudzasangalatsa anzanu apa desiki ndi ma kebabs akulu akulu. Iwo ali ngati masangweji okongola a ku Italy pa ndodo.
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Chithunzi: Liz Andrew/Styling: Erin McDowell26. Keto Sheet-Pan Chicken ndi Rainbow Veggies
Zamasamba zokazinga ndi nkhuku ndizokoma mosakayikira, kaya mukudya kapena ayi. Ngakhale zili bwino, pali pepala limodzi lokha loti muyeretse pambuyo pake.
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Zogwirizana: 27 Nkhuku Kukonzekera Maphikidwe Omwe Satopetsa
Chithunzi: Liz Andrew/Styling: Erin McDowell27. Mphindi 20 za Paleo Egg Roll Bowls
Pamene mukulakalaka Chinese (masiku ambiri kwa ife), kwapulani mbale izi zathanzi, zokoma. Ndani amafunikira chovala chamafuta cha wonton?
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Chithunzi: Liz Andrew/Styling: Erin McDowell28. Kukonzekera kwa Chakudya cha Turkey Meatballs ndi Zukini Zakudyazi
Ndife oyamwitsa kwa mpira wa nyama mwanjira iliyonse. Polumikiza izi ndi zowonera, mutha kupewa kugona pambuyo pa nkhomaliro komwe mbale ya sipaghetti ingabweretse.
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Chithunzi: Liz Andrew/Styling: Erin McDowell29. Salmon Bowl ndi Farro, Nyemba Zakuda ndi Kuvala kwa Tahini
Omega-3s ndi kuvala turmeric ndi zomwe 1 koloko masana. kuchepa kumafuna.
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Chithunzi: Liz Andrew/Styling: Erin McDowell30. Ultimate Quinoa-Avocado Bowl
Ndi crispy kale, shrimp zokometsera zokometsera ndi zokometsera zonse, mbale iyi yosapusitsa imagunda zolemba zonse zoyenera.
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Chithunzi: Liz Andrew/Styling: Erin McDowell31. Nkhuku ndi Masamba a Coconut Curry
Munthawi yomwe zimakutengerani kuti muyang'ane pa Instagram mukamaliza ntchito, mutha kupanga curry yosavuta, youziridwa ndi Thai ya mawa (ndi tsiku lotsatira, ndi tsiku lotsatira).
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Liz Moody / Wathanzi Pamodzi32. Zukini Zakudyazi Pad Onani Ew
Sakanizani Zakudyazi za zukini ndi steak ndi msuzi wokoma wa bulauni Lamlungu ndikuwona kusangalala kwanu Lolemba kuzimiririka.
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Chithunzi: Liz Andrew/Styling: Erin McDowell33. Chicken Firecracker with Rice
Kodi mungakhulupirire kuti mwatalikirapo mphindi 35 kuchokera paukadaulo wotsekemera wotsekemerawu? Pangani izo usiku watha ndikukuthokozani njala ikafika.
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Chithunzi: Liz Andrew/Styling: Erin McDowell34. One-Pan Soseji Ndi Broccoli Rabe ndi Nyemba Zoyera
Mukafuna kupuma kwa nkhuku yokazinga (zimachitika), sinthanani ndi soseji ya ku Italy. Imaphika mwachangu, yokoma komanso yophatikizana ndi chilichonse.
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Chithunzi: Liz Andrew/Styling: Erin McDowell35. BLT Pasta Saladi
Mkate ndi wabwino, koma bwanji pasitala ? Izi zokometsera, zovutirapo pa BLT zikupempha kuti ziwonetsedwe kuzungulira ofesi yanu. (Ingokhalani okonzeka kugawana Chinsinsi ndi aliyense.)
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Laura Edwards / The Yoga Kitchen Plan36. Zoodles with Avocado and Mango sauce
Pano pali umboni wakuti simukusowa maola omasuka kuti mupange chakudya chamasana tsiku lotsatira. Ngati muli ndi mphindi 15, muli bwino.
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Chithunzi: Mark Weinberg/Styling: Erin McDowell37. Zukini Zochepa Za Carb Enchiladas
Kumanani ndi chidwi chanu chatsopano chamasana. Ndi nyama zonse, tchizi ndi zokometsera, simudzazindikira kuti tortilla ndi M.I.A.
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