Rau ntau tus neeg, lub caij ntuj sov yog txhua yam hais txog kev dai ntawm lub pas dej nrog phau ntawv zoo thiab ntau ntau ntawm cov tshuaj pleev thaiv hnub. Tab sis yog tias koj noj zaub mov zoo li peb, lub caij ntuj sov txhais tau tias tau txais peb txhais tes ntawm tag nrho cov nplua nuj, nyob rau hauv lub caij tsim peb lub siab lub siab nyiam, los ntawm cov kua txiv peaches uas dribble kua txiv los ntawm peb lub puab tsaig mus rau crunchy ntsuab taum uas peb noj tau txoj cai tawm ntawm. lub hnab. Hauv qab no, phau ntawv qhia muab rau txhua lub caij ntuj sov txiv hmab txiv ntoo thiab veggies uas yuav nyob rau lub caij ntuj sov txij lub Rau Hli mus txog Lub Yim Hli - thiab yuav tsum ua zaub mov rau txhua tus.
Hais txog: 50 Cov Tswv Yim Noj Qab Haus Huv Lub Caij Ntuj Sov rau cov neeg tub nkeeg
Colin Nqe / Great Grilled Cheese
1. Beets
Thawj cov qoob loo tau sau rau lub Rau Hli, yog li khaws koj ob lub qhov muag rau cov me nyuam mos beets ntawm cov neeg ua liaj ua teb ua lag luam ua ntej lub caij ntuj sov pib. Tsis tsuas yog lawv qab heev, lawv tseem yog lub zog noj zaub mov zoo. Ib qho kev pabcuam muaj 20 feem pua ntawm folate koj xav tau hauv ib hnub, ntxiv rau lawv tau ntim nrog cov vitamin C, potassium thiab manganese.
Yuav ua li cas: Grilled tshis cheese qhaub cij nrog balsamic beets
Yees duab: Liz Andrew / Styling: Erin McDowell
2. Tswb Kua txob
Tseeb, koj tuaj yeem khaws cov kua txob txhua lub sijhawm ntawm lub xyoo ntawm lub khw muag khoom noj, tab sis lawv yuav nyob ntawm lawv qhov tseem ceeb (thiab kuj tuaj nrog tus nqi pheej yig tshaj) txij lub Xya Hli mus txog rau lub Cuaj Hli. Lo nrog liab, daj lossis txiv kab ntxwv tswb kua txob kom tau txais cov khoom noj khoom haus siab tshaj plaws: Tag nrho peb cov khoom muaj vitamin C, vitamin K thiab B vitamins.
Yuav ua li cas: Greek-yogurt qaib zaub xam lav stuffed peppers
Yees duab: Liz Andrew / Styling: Erin McDowell3. Blackberries
Yog tias koj nyob rau yav qab teb Asmeskas, koj yuav pib pom cov txiv hmab txiv ntoo siav, zoo nkauj blackberries tshwm nyob rau hauv khw muag khoom thaum lub Rau Hli, thiab yog tias koj nyob rau sab qaum teb, nws yuav ze rau Lub Xya Hli. Lub caij sau qoob tsuas kav li peb lub lis piam xwb, yog li muab lub taub ntim kom sai li sai tau thaum koj pom ib qho. Cov me nyuam ntxim hlub no yog qhov zoo ntawm cov antioxidants thiab cov vitamins A, C thiab E.
Yuav ua li cas: Blackberry panna cotta tartlets
zoo tshaj quotes rau kuv tus phooj ywg zoo tshaj plawsYees duab: Liz Andrew / Styling: Erin McDowell
4. Blueberries
Yog tias koj tsaug zog rau lub caij blackberry, ua rau nws los ntawm kev yuav blueberries ntxiv. Lawv yuav pib ua lawv lub ntsej muag ntawm lub khw muag khoom hauv lub Tsib Hlis thiab koj yuav pom lawv mus txog rau lub Cuaj Hli. Qhov zoo tshaj plaws, lawv yog cov khoom noj muaj txiaj ntsig zoo - tsuas yog ib txhais tes lossis ob qho yuav muab rau koj txhawb nqa ntawm cov vitamins A thiab E, manganese, choline, tooj liab, beta carotene. thiab folate.
Yuav ua li cas: Txiv qaub ncuav qab zib nrog blueberry meringue
Yees duab: Liz Andrew / Styling: Erin McDowell
5. Cantaloupe
Txij lub Rau Hli mus txog Lub Yim Hli, cov txiv hmab txiv ntoo siav, cov kua txiv hmab txiv ntoo yuav ua rau pom ntawm lub khw muag khoom noj. Tau txais koj cov koob tshuaj txhua hnub ntawm cov vitamins A thiab C los ntawm kev noj ob peb lub ncuav nrog pluas tshais (lossis, zoo dua, los ntawm kev haus ib qho ntawm peb cov dej khov cantaloupe cocktails ntawm lub sijhawm zoo siab).
Yuav ua li cas: Khov cantaloupe cocktail
Yees duab: Mark Weinberg / Styling: Erin McDowell6. Txiv duaj
Nws yuav tsis yog lub caij ntuj sov tsis muaj cherries, uas koj yuav pib pom ntawm cov neeg ua liaj ua teb ua lag luam nyob rau lub Rau Hli. Sweet cherries, zoo li Bing thiab Rainier, nyob ib ncig ntawm ntau lub caij ntuj sov, tab sis yog tias koj xav tau koj txhais tes ntawm qee qhov kev hloov pauv, koj yuav tsum tau xyuam xim. Lawv muaj lub caij loj hlob luv luv, yog li lawv feem ntau muaj tsuas yog ob lub lis piam. Tab sis tsis muaj teeb meem dab tsi koj xaiv, koj yuav tau txais ntau npaum li cas ntawm vitamin C, potassium thiab manganese.
Yuav ua li cas: Ginger cherry ncuav qab zib
Yees duab: Liz Andrew / Styling: Erin McDowell7. Pob kws
Koj puas nyiam noj pob kws ntawm cob? Los yog tej zaum koj txiav nws mus pov rau hauv zaub xam lav thiab pasta? Txawm li cas los xij, tsis muaj dab tsi zoo li qhov kev cog lus tiag tiag. (Thov txim, lub hnab ntawm niblets - koj nyob nraum dai rau hauv lub freezer kom txog rau thaum lub Kaum Ib Hlis.) Pob kws loj hlob nyob rau hauv tag nrho 50 lub xeev, yog li koj yuav pom nws ntawm cov neeg ua liaj ua teb khw thiab ua liaj ua teb sawv galore thiab paub tseeb tias nws yog lub zos. Pob kws muaj fiber ntau, vitamin C, folate thiab thiamine, yog li kho koj tus kheej mus rau vib nas this.
Yuav ua li cas: Spicy pob kws carbonara
Rose dej siv rau lub ntsej muagYees duab: Liz Andrew / Styling: Erin McDowell
8. Txiv lws suav
Tos, peb hnov koj hais tias, kuv tau yuav dib ntawm lub khw muag khoom noj txhua lub caij ntuj no. Qhov no muaj tseeb, tab sis koj yuav pom lawv nyob txhua qhov chaw txij lub Tsib Hlis mus txog Lub Xya Hli, thiab lawv yuav yog txoj kev tastier dua li cov waxy, iab uas koj lob los ntawm cov khoom tsim nyob ib ncig ntawm Christmastime. Cucumbers muaj cov ntsiab lus dej siab, yog li coj lawv los ua khoom noj txom ncauj ntawm lub puam lossis pas dej kom nyob twj ywm hydrated.
Yuav ua li cas: Butter-ci dib tostadas
Abra Berens/Chronicle Phau Ntawv9. Qe qe
Thaum koj tuaj yeem khaws cov qe qe ntawm Tub luam Joe txhua lub sijhawm, koj lub khw muag khoom hauv zos yuav pib nqa cov qoob loo hauv zos nyob ib puag ncig lub Xya Hli, thiab lawv yuav nyob ib puag ncig kom txog thaum lub Cuaj Hli. Grilled los yog ci eggplant tuaj yeem ua iab thiab soggy, yog li lub caij nws generously nrog ntsev thiab cia nws zaum li ib teev ua ntej yaug thiab ua noj.
Yuav ua li cas: Smoky eggplant pasta nrog pounded walnut relish, mozzarella thiab basil
Yees duab: Liz Andrew / Styling: Erin McDowell10. Taum ntsuab
Yog tias koj noj cov txiv neej no tsuas yog hnub Thanksgiving, koj yuav ploj mus. Txij lub Tsib Hlis mus txog Lub Kaum Hli, koj yuav pom taum ntsuab taum siab rau txhua lub rooj ntawm cov neeg ua liaj ua teb. Muab ob peb txhais tes thiab coj lawv mus tsev, vim lawv zoo heev hauv cov zaub xam lav, maj mam sautéed ntawm lub qhov cub lossis noj ncaj qha tawm ntawm lub hnab. (Lawv kuj tseem muaj folate, magnesium, potassium thiab thiamin-yeej, yeej.)
Yuav ua li cas: Veggie niçoise zaub xam lav nrog liab curry ntsuab taum
Yees duab: Liz Andrew / Styling: Erin McDowell11. Txiv qaub
Muaj ib qho laj thawj ntawm cov txiv qaub yog cov dej haus ntawm lub caij ntuj sov (thov txim, rosé). Pib thaum Lub Rau Hli, koj tuaj yeem pom peb ntxiv txiv qaub rau ze li ntawm peb noj hmo, los ntawm pasta mus rau pizza thiab dhau mus. Txawm hais tias koj yuav tsis tau noj tag nrho, txiv qaub nyoos txhua lub sijhawm sai sai, nws tuaj yeem muab ntau dua 100 feem pua ntawm cov vitamin C noj txhua hnub. Peb yuav noj lwm cov txiv qaub.
Yuav ua li cas: Grilled flatbread pizza nrog artichoke, ricotta thiab txiv qaub
Yees duab: Mark Weinberg / Styling: Erin McDowell12. Txiv qaub
Lub caij ntuj sov citrus txiv hmab txiv ntoo no feem ntau nce siab txij lub Tsib Hlis mus txog Lub Kaum Hli, yog li koj yuav muaj ntau nyem rau hauv koj lub guac (thiab marg!). Lawv tsis muaj vitamin C ntau npaum li txiv qaub, tab sis lawv tseem ntim nrog cov khoom zoo, suav nrog folate, phosphorus thiab magnesium.
Yuav ua li cas: Tsis muaj ci ci tseem ceeb txiv qaub cheesecake
Yees duab: Liz Andrew / Styling: Erin McDowell13. Txiv nkhaus taw
Francis mangoes (zoo li daj-ntsuab ntawm daim tawv nqaij thiab lub cev oblong) yog zus nyob rau hauv Haiti, thiab koj yuav pom cov juiciest txij lub Tsib Hlis mus txog Lub Xya Hli. Ib qhov zoo ntawm tooj liab, folate thiab vitamin C, txiv nkhaus taw tuaj yeem ntxiv rau yuav luag txhua yam, suav nrog yogurt thiab txawm tias nqaij qaib.
Yuav ua li cas: Grilled nqaij qaib cutlets nrog mango salsa
Yees duab: Nico Schinco/Styling: Heath Goldman14. Okra
Vim hais tias okra nyiam sov sov, nws tau xav txog hauv Teb Chaws Asmeskas raws li cov zaub mov nruj me ntsis. Txawm li cas los xij, okra tau xav tias muaj keeb kwm hauv South Asia, West Africa lossis Egypt, thiab nws feem ntau siv hauv Indian tais diav ib yam nkaus. Nws yog qhov zoo ntawm cov vitamins A, C, K thiab B6, thiab nws kuj muaj qee cov calcium thiab fiber ntau.
Yuav ua li cas: Ib qho yooj yim Indian-inspired kitchari tais
Yees duab: Liz Andrew / Styling: Erin McDowell15. Txiv duaj
Ahh , peb nyiam zaub mov lub caij ntuj sov. Peaches yuav ua kom pom zoo ntawm kev ua lag luam ua liaj ua teb thaum nruab nrab Lub Xya Hli, thiab lawv yuav nyob ib puag ncig kom txog rau thaum lub Cuaj Hli. Txoj kev zoo tshaj los noj txiv duaj? Muab ib tug thiab tom rau nws. Tab sis yog tias koj tsis tau muaj lawv ci nrog ib sab ntawm cheese, koj yuav ploj mus. (BTW, txiv duaj muaj vitamin C thiab A.)
Yuav ua li cas: Grilled peach thiab halloumi zaub xam lav nrog txiv qaub-pesto hnav khaub ncaws
yuav ua li cas rau cov ntsia hlau muaj zog thiab ntevYees duab: Mark Weinberg / Styling: Erin McDowell
16. Plum
Koj tuaj yeem tau txais plums txhua lub caij ntuj sov ntev, thiab ntau yam koj yuav pom yog qhov kawg. Koj yuav pom lawv nrog cov tawv nqaij liab, xiav lossis ntshav liab lossis nrog cov nqaij liab, daj, txiv kab ntxwv, dawb lossis liab. Lawv yog cov txiv hmab txiv ntoo zoo heev (yog li ntim ob peb coj mus rau lub puam), tab sis peb kuj nyiam lawv hlais hauv cov zaub xam lav thiab muab pov rau saum cov ice cream. Plums kuj yog cov khoom noj uas tsis muaj glycemic, yog li lawv yuav tsis muab cov suab thaj ntau rau koj uas koj tuaj yeem tau txais los ntawm lwm cov txiv hmab txiv ntoo lub caij ntuj sov.
Yuav ua li cas: Blackberry plum upside-down ncuav mog qab zib
Yees duab: Matt Dutile / Styling: Erin McDowell17. Raspberries
Cov ruby-liab zoo nkauj no muaj nyob rau lub caij ntuj sov ntev, ob qho tib si ntawm khw muag khoom thiab khw muag khoom noj. Thaum koj yuav lawv off-peak, lawv tuaj yeem kim, yog li yuav lawv ntawm tus nqi zoo thaum koj tuaj yeem ua tau. Noj ib txhais tes thiab koj yuav tau txais txiaj ntsig los ntawm kev txhawb nqa loj ntawm vitamin C, fiber ntau, manganese thiab vitamin K.
Yuav ua li cas: Txiv qaub-raspberry whoopie pies
Yees duab: Liz Andrew / Styling: Erin McDowell18. Strawberries
Strawberries yuav tshwm sim hauv thaj chaw sov ntawm Teb Chaws Asmeskas thaum lub caij nplooj ntoos hlav, tab sis lawv yuav nyob txhua qhov chaw thaum nruab nrab Lub Rau Hli. Zoo li lwm yam txiv pos nphuab, txiv pos nphuab yog nplua nuj nyob rau hauv antioxidants thiab vitamin C, thiab lawv muaj ib co folate thiab poov tshuaj.
Yuav ua li cas: Sheet-tray pancakes nrog txiv duaj thiab strawberries
Yees duab: Liz Andrew / Styling: Erin McDowell19. Lub caij ntuj sov Squash
FYI, muaj ntau ntau yam ntawm lub caij ntuj sov squash: ntsuab thiab daj zucchini, cousa squash, crookneck squash thiab patty pan squash. Koj yuav pom lawv los ntawm lawv cov tawv nqaij ntau dua (xws li, hais, butternut). Lawv tau ntim nrog cov vitamins A, B6 thiab C, nrog rau folate, fiber, phosphorus, riboflavin thiab potassium.
Yuav ua li cas: Skillet pasta nrog lub caij ntuj sov squash, ricotta thiab basil
Yees duab: Jon Cospito / Styling: Heath Goldman20. Txiv lws suav
Lawv puas yog veggie? Los yog lawv yog txiv hmab txiv ntoo? Technically, lawv yog cov txiv hmab txiv ntoo, vim hais tias lawv loj hlob ntawm ib tug vine - tab sis txawm koj txiav txim siab hu rau lawv, xyuas kom meej tias koj txeeb tau ntau yam txiv lws suav raws li koj muaj peev xwm nyob rau hauv lub khw ua liaj ua teb. (Peb yog ib feem ntawm cov khoom qub txeeg qub teg ... lub lumpier thiab ntau xim, qhov zoo dua.) Ntxiv cov txiv lws suav rau koj cov zaub xam lav thiab koj yuav ntxiv vitamin C, potassium, vitamin K thiab folate rau koj cov zaub mov.
Yuav ua li cas: Zaj sawv heirloom lws suav bruschetta
yuav smith netflix movieYees duab: Liz Andrew / Styling: Erin McDowell
21. Txiv lws suav
Yog hais tias lub caij ntuj sov muaj ib tug nom mascot, nws yuav yog ib tug loj heev, dancing watermelon. Nyob ntawm seb koj nyob qhov twg, lub caij nplooj ntoos hlav tuaj yeem pib thaum lub Tsib Hlis thiab xaus rau lub Cuaj Hli. Zoo li cucumbers, txiv lws suav feem ntau yog dej, yog li lawv zoo rau hnub thaum koj tawm hauv tshav kub. Lawv kuj yog ib qhov zoo ntawm lycopene, antioxidants thiab poov tshuaj, nrog rau cov vitamins A, B6 thiab C.
Yuav ua li cas: Grilled watermelon steaks
Yees duab: Liz Andrew / Styling: Erin McDowell22. Zucchini
Thaum technically lub caij ntuj sov squash, peb yuav tsum tau muab zucchini nws tus kheej nkag vim nws yog heev damn qab. Zucchini muaj qhov nruab nrab tsw thiab tsis tshua muaj carbs, yog li nws tuaj yeem yooj yim subbed rau hauv pasta los yog grated rau hauv khob cij kom koj cov qhaub cij me ntsis ntxiv khoom noj. Thiab peb puas tau hais tias nws muaj calcium, hlau, phosphorus thiab potassium? Swoon .
Yuav ua li cas: Zucchini ricotta pancakes
Hais txog: 19 Cov zaub mov uas pib nrog lub caij ntuj sov Squash