Ib qho zaub xam lav yog ib qho kev xaiv zoo heev thaum koj xav noj qab nyob zoo. Hmoov tsis zoo, cov zaub xam lav hnav khaub ncaws tsis yog ib txwm zoo li cov veggies tshiab hauv cov zaub xam lav. Nrog ob peb yam zaub mov txawv rau kev hnav khaub ncaws noj qab nyob zoo hauv koj lub hnab ris, txawm li cas los xij, koj tuaj yeem txaus siab rau txhua yam txiaj ntsig ntawm cov zaub nyoos tshiab qab.
Garlic Vinaigrette
Qhov no yooj yim vinaigrette yog tsim nyog muaj roj tsawg. Cov roj hauv kev hnav khaub ncaws, roj txiv roj roj ntxiv, yog cov roj ua tiav tsawg kawg nkaus uas yog qhov zoo tshaj plaws ntawm mono-unsaturated fatty acids (MUFAs). Mayo Clinic sau tseg tias MUFAs pom hauv cov roj txiv roj tuaj yeem muaj txiaj ntsig tiv thaiv lub plawv.
Ib yam li ntawd, qhov hnav khaub ncaws no muaj kua txiv hmab txiv ntoo cider vinegar, uas qee qhov kev tshawb fawb qhia tau tias muaj txiaj ntsig zoo rau cov ntshav qab zib. Nws kuj muaj qej, uas kuj tseem muaj cov txiaj ntsig tiv thaiv cardio. Kev hnav khaub ncaws kuj yog gluten-dawb, tsis muaj suab thaj, thiab tsis muaj mis nyuj rau cov neeg uas muaj zaub mov rhiab heev. Nws yields 1 khob, los yog yim 2 tablespoons noj.
Cov khoom xyaw
- 3/4 khob kua cider vinegar
- 1/4 khob ntxiv virgin txiv roj roj
- 6 qej cloves, finely minced
- 1/4 teaspoon hiav txwv ntsev
- 1/8 teaspoon freshly cracked black pepper
- 1/2 teaspoon Dijon mustard (xaiv lub gluten-dawb Dijon xws li Grey Poupon)
Cov lus qhia
- Muab tag nrho cov khoom xyaw rau hauv ib lub thawv mason los yog nyias nyias hnav khaub ncaws decanter.
- Caw kom sib tov ua ntej noj.
- Khoom, kaw kom nruj, hauv lub tub yees ntev li ob lub lis piam.
Greek Yogurt Ranch Hnav khaub ncaws
Yogurt yog ib qho zoo heev ntawm probiotics, uas pab colonize koj cov hnyuv nrog cov kab mob noj qab haus huv. Nws kuj yog ib qho zoo ntawm calcium thiab magnesium, minerals koj lub cev xav tau kev noj qab haus huv. Daim ntawv qhia no siv tsis muaj rog Greek yogurt, yog li nws qis dua hauv cov rog thiab calories ntau dua li kev lag luam ranch hnav khaub ncaws. Nws yields txog ib khob ntawm hnav khaub ncaws, los yog yim 2 tablespoons noj.
Cov khoom xyaw
- 3/4 khob fat-free Greek yogurt
- 1/4 khob buttermilk tsis muaj rog
- 1 qej clove, minced
- 3 tablespoons tws tshiab chives
- 2 teaspoons tws tshiab dill
- 1/4 teaspoon hiav txwv ntsev
- 1/8 teaspoon freshly cracked black pepper
Cov lus qhia
- Hauv ib lub tais me me, sib tov tag nrho cov khoom xyaw kom txog thaum sib tov zoo.
- Khoom, kaw kom nruj, hauv lub tub yees ntev txog ib lub lim tiam.
Spicy Avocado-Orange Dressing
Cov hnav khaub ncaws no yog ib qho kev hloov pauv zoo rau mayonnaise ntawm coleslaw, ua rau cov zaub mov qab qab, thiab saj zoo thaum tos nrog cov zaub ntsuab tshiab. Cov avocadoes yog qhov zoo tshaj plaws ntawm fiber ntau nrog rau cov vitamin E thiab vitamin K. Cov hnav khaub ncaws kuj muaj cov qij noj qab haus huv thiab kua cider vinegar. Kev hnav khaub ncaws yog gluten-dawb, tsis muaj kua mis, thiab tsis muaj mis nyuj. Nws ua txog ib khob, los yog yim 2 tablespoons noj.
Cov khoom xyaw
- 1 avocado, tev thiab tshem tawm
- Kiab thiab zest ntawm 1 txiv kab ntxwv
- 1/4 khob kua cider vinegar
- 2 tablespoons extra-virgin txiv roj roj
- 2 qej cloves, finely minced
- 1 teaspoon sriracha
- 1 tablespoon tws tshiab cilantro
- 1/2 teaspoon hiav txwv ntsev
- 1/8 teaspoon freshly cracked black pepper
Cov lus qhia
- Sib tov tag nrho cov khoom xyaw rau hauv ib lub blender thiab sib tov kom txog thaum sib tov zoo.
- Khaws rau hauv lub thawv kaw nruj nreem nrog cov ntaub qhwv yas nias rau ntawm qhov hnav khaub ncaws ntev li plaub hnub.
He althier Salads
Ua kom koj tus kheej hnav khaub ncaws hnav ua rau koj tswj cov khoom xyaw kom tiav, yog li koj tuaj yeem ua zaub xam lav zoo dua. Sim cov zaub mov qab no ntxiv qee qhov kev noj qab haus huv rau koj cov zaub xam lav tom ntej.
