Ngokombiko we-USDA, amaphesenti angama-30 kuya kwangu-40 okutholakala kokudla achitheka. Le namba ephakeme ngokuphazamisa inqwaba ukudla okungama-dollar ayizigidi ezingu-161 ngonyaka. Ngonyaka ka-2015, kunqunywe umgomo wokunqanda inani lokudakwa kokudla ngesigamu ngo-2030, kodwa ngokuqinisekile kunesidingo sokuba imindeni iqale manje. Ngisanda kuphuma ukuze nginciphise ukushiswa kokudla endlini yami, futhi ukushiya okushiwo emndenini wami kuye kwaphawuleka.
Thatha isinyathelo emndenini wakho ngokuthola ezinye zalezi zokudla (nemali) amasu okusindisa.
Ungaqala kanjani
Kungumqondo ojwayelekile wokuthenga isethi efanayo yokudla ngesonto ngalinye, kodwa lokhu kungaholela ekutheni uphuthukise izinto osuvele unayo. Ngaphambi kokuhlala phansi ukuze wenze uhlu lwakho lokudla ngeviki onke, gcina ngokusebenzisa i-pantry, efriji, nefriji bese ubona ukuthi ungenzani ngalokho okusesandleni. Sula ukudla okuphelile, okuphelelwe yisikhathi, nokuphelelwa yisikhathi, bese uthatha isamba sezinto zonke okufanele usebenzise kodwa azikho. Okulandelayo kuza ukuhlela kokudla. Esikhundleni sokushaya esitolo noma ukuyala i-pizza ngomzuzu wokugcina, ukunciphisa ukushiswa kokudla kusebenza kahle ngokulungiselela kancane.
Manje sekuyisikhathi sokwenza uhlu lwakho lokudla! Hlela ukuthi yiziphi izinto ezonakalisayo ozidingayo ukuze usize ukuqinisa lokho onakho endlini. Uhlu lwami luhlanganisa amaqanda, ubisi, ubhanana, amanye amathawula wephepha, kanye ne-5-pounds eluhlaza, inkukhu yonke (ngaphezulu kwalokho ngokushesha).
Emndenini wami wezinhlanu, lokhu kuvela kuma-dollar angu-80. Ukuphinda uqalise, qalisa ngalezi zinyathelo ezintathu ezilula:
- Isinyathelo sokuqala: Thatha lokho okukhona.
- Isinyathelo 2: Hlela ukudla usebenzisa lezo zokudla.
- Isinyathelo sesi-3: Yenza uhlu lokuthenga oluhlosiwe ukusiza ukwenza uhlelo lwakho.
Yini okufanele udle
Ngangihlaba umxhwele ngempela ngesonto lethu lokudla.
Nazi ezinye izinto ezivelele.
- Ukudla ngeSonto kwaba ukukhishwa-inkukhu eyosiwe nama-veggies avela ku-CSA yami. I-Leftovers yaba yikhukhu lezinkukhu ze-soup kanye namas sandwich kamuva ngesonto.
- Ngagubha efrijini futhi ngathola ama-pancakes okudla kwasekuseni kanye nemiqulu yama-sandwich (BLTs ngamatamatisi asuka ensimini) -sikhukhula sishaya kahle-isobho noma sivutha kuhhavini ukusibekela.
- Ngenza i-pizza njalo ngoLwesihlanu ebusuku futhi inhlama yokuzenzela ingumsizi omkhulu wemali. Ngasebenzisa inhlama eseleyo ukwenza i-pizza encane yezinkukhu zezingane kanye namafindo e-garlic okwesidlo sasekuseni sakusihlwa.
- Akukho anyanisi, akukho nkinga. Ama-scallions avela ku-CSA asebenza kahle endaweni ye-skillet ye-sausage ne-pepper esebenzisa isobho lekhukhu kusuka efrijini. Ngenza isaladi eqoshiwe nalokho-kulokhu kwakuyi-utamatisi, i-avocado, ubhontshisi omnyama, ubhontshisi bell, i-lime juice, namafutha omnqumo.
- Uma ungakwazi ukuyifaka ku-quesadilla, izingane zami zizodla. Omunye uthathe lokhu kudla komunwe wakudala ukugcoba izithako endishini yokubhaka. Sithinta ngothando lokhu "i-quesadilla lasagna."
- I-Pizza ngoLwesihlanu AKUKHO udala. Ngidabukisa ngefriji futhi ngisebenzise noma yiziphi izimpawu engiziphetheyo ukuze ngifake ama-toppings.
- Saphendukile isinkwa se-stale kanye namaqanda ambalwa ku-casserole izindebe zasemadolobheni (lezi zibuye zihle kakhulu nge-brunch). Sula ama-remale bese uphela emayini ye-microwave yekuseni ekuseni ngosuku olumatasa ngeviki.
Lokho Engakufundile
Leli viki lalilula kakhulu kunalokho engangikulindele, kanye nokuzizwa kahle kakhulu ukuthi saziqeda imfucuza. Njalo ngesonto angeke ibonakale njengale, kepha ngiye ngamukela amasu afanelekayo okusebenzisa phambili. Nazi ezimbalwa:
- I-Smoothies Gcina isidlo sasekuseni - Zonke izinhlobo zezithako zithola impilo entsha lapho kuhlanganiswa umfutho wejubane eliphakeme (ukuthululela okusele ekubunjeni kwe-popsicles nokufisa-ukunciphisa ukudoba okwedlulele).
- Ngithenga ukudla okunamnandi kakhulu okusawoti - Izingane zami zasinda kahle uma i-fishfish inikezela. Sakhetha ukuxuba umzila, i-hummus, iminqumo nemabhokisini angavulekile okudla okusanhlamvu okugcwele okusithekeni ngemuva kwe-pantry.
- Ukulondoloza ukudla kusindisa imali - ngiyakwazi lokhu kakade, kodwa bekuzwakala kuhle ukwelula ngempela i dollar yami futhi ngisindise amabhange angaba ngu-300!
- Inkukhu yonke iyindlela yokuhamba - Phakathi kwesobho, isaladi namasangweji, ngithole ukudla okungaphezu kukayisithupha kwabadlali bami ngaphandle kwe-5-pounds bird!
- Umdlalo wami wefriji unamandla - Inkukhu, isoseji nesifo se-pesto siphume, ubhanana obuningi bangena. Ukusebenzisa ihriji kuyinhloko yokunciphisa inkunkuma yokudla.
- Cabanga ngaphandle kwebhokisi (okusanhlamvu) - Uma uthola iqoqo lamabhokisi nge-scraps of cereal yenza i-Unicorn Cereal Treats yami (iresiphi ngezansi).
Ukunciphisa Ukunciphisa Ukupheka
Zama ngalezi zokupheka bese uzenze zibe ngokwakho. Eziningi zingalungiswa kalula ngokudla onakho.
Ikhefu le-Casserole Cups
(Ikhonza 6)
- 5 tincetu esinezinkwa zokudla okusanhlamvu, cubed
- I-ounces sausage ye-ounces (Ngithanda umkhiqizo we-Applegate), ngisongwe futhi nginqunyiwe
- Amaqanda amakhulu ayisithupha
- ½ indebe isigamu nengxenye
- Amaqabunga ama-basil ama-¼ amasha
- ¾ ithisipuni usawoti ongasese
- 1 inkomishi i-cheddar ushizi
- 1 inkomishi eqoshiwe
Hlangisa i-ovri kuya kuma-degrees ama-350 F. Hlanganisa i-cup-muffin pan engu-12 ne-spray spray. Ngokufanayo usakaze isinkwa nesoseji ekomelweni ngalinye; beka eceleni. Ku-blender, hlanganisa amaqanda, isigamu nengxenye, nesisekelo; inkathi ngosawoti kanye nopelepele. Iphutha imizuzwana engu-30. Thela ingxube yamaqanda e-muffin pan, ugcwalise indebe ngayinye ngamayelana amabili kwezintathu zendlela; ufafaze ushizi nosamatisi. Bhaka imizuzu engu-15 noma kuze kubekwe amaqanda. Susa kuhhavini bese uvumela ukupholisa okungenani imizuzu engu-15 ngaphambi kokukhonza.
Banana Date Smoothie
(Ukhonza 2)
- 2 ubhanana obuvuthiwe
- Izinsuku ezingu-4, ziboshwe futhi ziqoshiwe
- ¼ indebe walnuts
- 1 indebe ye-fat fat
- Ice
Hlanganisa ibhanana, izinsuku, ama-walnuts, ubisi neqhwa ku-blender bese uhlangana kuze kube bushelelezi.
I-Quesadilla Lasagna
(Kukhonza 4)
- 1 ithisipuni yamafutha omnqumo
- 1 isifuba se-turkey esiswini
- 1/2 anyanisi obomvu, oqoshiwe
- I-clove i-garlic, i-minced
- 1/2 isipuni ushukela osikiwe
- 1 ithisipuni cumin
- 1 ithisipuni i-chili powder
- 1 zucchini encane, lisikiwe
- 1 pepper ephuzi ephuzi, eqoshiwe
- 3 izinhlayiya eziyisihlanu zefulawa
- I-1 inkomishi idle ushizi we-fat cheddar ophansi
- 1/4 indebe salsa
Hlanganisa ihhavini kuma-degrees angu-375 F. Ukushisa amafutha omnqumo esikhwameni esikhulu. Engeza u-Turkey bese usuka emaminithini angu-4 ukuya kwangu-5 kuze kube yilapho usundu. Engeza u-anyanisi negaliki bese upheka imizuzu eyengeziwe emibili. Isizini ngosawoti, i-cumin kanye ne-chili powder; ukuvusa ukuhlanganisa. Engeza i-zucchini ne-bell pepper bese upheka, ugqugquzela ngokuqhubekayo kuze kube yilapho inyama ka-turkey ingasekho pink kanye nemifino isethenda kancane. Vala ukushisa bese usetha i-skillet eceleni. Sula ipuleti ye-pizza engu-9 intshi noma isitsha se-casserole yesigcawu nge-non-stick spray. Faka eyodwa i-tortilla yefulawa phansi kwe-pan nephezulu ngenxenye yengxube ye-turkey ne-1/4 indebe ushizi. Dala ungqimba wesibili ngolunye u-tortilla, bese ufaka ingxube e-turkey esele nenye indebe ye-1/4 yamashizi. Dala ungqimba ophezulu nge-tortilla esele, salsa kanye noshizi esele. Bhaka kuze kufike ushizi, imizuzu engaba ngu-15 ukuya kwangu-20. Vumela ukupholisa imizuzu engu-10 ngaphambi kokukhipha futhi ukukhonza.
Amapokhethi e-Pizza
(Kukhonza 4)
- 12 inhlayiya ye-pizza
- I-1 inkomishi i-shredded ingxenye ye-skim mozzarella ushizi
- ½ indebe shredded provolone ushizi
- 2 izinkomishi eziphekwe (ezifana broccoli, kale, amakhowe kanye pepper)
- 2 wezipuni amafutha omnqumo
- Ukugqoka i-Ranch ne-Marinara sauce, ngokukhonza
Hlanganisa i-ovri kuya kuma-degrees ama-450. Ebusweni obunzima, phuma inhlama ibe ngechungechunge eliyi-16 x12 intshi. Ukusebenzisa ummese wokugcoba noma i-pizza cutter, hlukana ngezikwele ezingu-8. Ukuhlangana: Beka indundwana encane ye-shredded ushizi nemifino phakathi nendawo yenhlama eyodwa. Gcina ngomusa phezu kokugcwaliswa, udale iphaketheni bese ugoqa imiphetho ivaliwe usebenzisa imfoloko. Ukusebenzisa ummese wokubamba, phakamisa izimbobo ezincane ezingaphezulu kwephaketheni ukuze uvumeleke ukuba ubaleke lapho upheka. Dlulisela ebhodini lokubhaka uphinde uphinde wenze izinhlama. Geza iphakethe ngalinye ngamafutha bese ubhake imizuzu engu-10 kuze kube nsundu yegolide; vumela ukupholisa okungenani imizuzu engu-10. Khonza nge-dressch dressing kanye ne-marinara ukuze udilize.
I-Unicorn Cereal Treats
(Yenza izingcezu ezingu-12)
- 3 wezipuni ibhotela elingenalutho
- 4 izinkomishi marshmallows (cishe ¾ of 10.5 oz isikhwama)
- 1/4 tsp usawoti kosher
- Izinkomishi ezingu-6 zihambisana nokudla okusanhlamvu okusanhlamvu
- 2 wezipuni spole ezinemibala (ozikhethela)
- Ukupheka kwamafutha e-canola
Sula ipanethi ye-9 x 13 x 2 ngokupheka okuphambene. Beka eceleni. Hlanganisa ibhotela esitsheni sesobho phezu komlilo ophakathi. Engeza i-marshmallows nosawoti bese uphazamisa ngesipuni sezinkuni kuze kube yilapho uncibilikile. Engeza okusanhlamvu kanye nama-sprinkle (uma usebenzisa) futhi ufeze ngobumnene kuze kufike uketshezi. Dlulisa ingxube ku-pan olungiselelwe bese ucindezela phansi ukuze uphethwe ngokusebenzisa isikhumba noma iphepha le-wax. Vumela ukupholisa; uthathe izikwele ukuzokhonza.