Saya busasshe, dafa da yawa
Busasshen wake da lentils rabi ne na farashin gwangwani. Dafa kilo 2 a ranar Lahadi, daskare a cikin rabo.
Aiki · Kudin cin abinci mai kyau
Cin ganyaye a kowane kasafin kuɗi
Bar abubuwan da ke maye gurbin nama masu tsada. Ma'ajiya ta kayan abinci, siyayya ta $30 a mako, da menu wanda ke cika ku da gaske — tare da teburin farashi-da-furotin waɗanda zaku iya ɗauka hoton su.
Ma'ajiya ta kayan abinci na $30/mako
| Babban kayan abinci | Farashin al'ada | Furotin | Yadda za a yi amfani da shi |
|---|---|---|---|
| Dry lentils / rabi wake | $1.20/lb | 23 g / 100 g busasshe | Dafa a cikin minti 20. Tushen miya, dals, cikawa taco. |
| Busasshen kaji / baƙar wake | $1.30/lb | 19 g / 100 g busasshe | Jiƙa dare ko dafa a tukunya mai matsin lamba. Rabin farashin gwangwani. |
| Gurasa mai birgima | $0.90/lb | 13 g / 100 g | Karin kumallo, miyan mai ɗanɗano, madarar hatsi (haɗa kofi 1 + ruwa kofi 4). |
| Shinkafa mai launin ruwan kasa | $1.10/lb | 7 g / 100 g | Saya a cikin jakunkuna 10-lb. Dafa babban adadi kuma daskare a cikin kofuna 1. |
| Man gyada | $3.00/lb | 25 g / 100 g | Mai, furotin da kalori a cikin kwalba ɗaya. Nemi kayan gyada 100%. |
| Tofu mai ƙarfi sosai | $2/block | 17 g / block | Danna, marinate, gasa. Mafi arha furotin cikakke da zaku iya gasa a kasko. |
| Kayan lambu masu haɗaka da aka daskare | $1.50/lb | — | Abincin gina jiki a lokacin girbi a rabin farashin sabbin kayan abinci. |
| Ayaba & apples | $0.60/lb | — | Mafi arha 'ya'yan itace na shekara-shekara kusan ko'ina a Duniya. |
Menu na kwanaki 7 ƙarƙashin $30
Litinin
Oatmeal + man gyada · Miyar lentil · Tofu stir-fry akan shinkafa
Talata
Banana-oat pancakes · Naman kaza salak-wrap · Pasta da tumatir-lentil sauce
Laraba
Oats na dare · Shinkafa + wake + kwanon salsa · Tofu curry da kayan lambu masu daskarewa
Alhamis
Oatmeal + apple · Sanwic na man gyada + karas · Dal + shinkafa
Juma'a
Tofu scramble · Black bean quesadilla · Babban salad + gasasshen dankali
Asabar
Pancakes · Dal da ya rage · Burger kayan lambu na gida + fries
Lahadi
Berry oatmeal · Babban salad na shiri · Chickpea pasta bake
Siyayya a gefe
Kayan lambu, manyan kwantena, daskarewa. Bar tasi na 'yan kayan ciye-ciye masu alamar 'vegan' — sune inda kasafin kuɗi ke mutuwa.
Kayan miya ɗaya, abinci uku
Babban tukunyar tumatir-lentil sauce ta zama taliya Litinin, barkono mai cike Talata da shakshuka Laraba.
Tambayoyi Akai-Akai
Shin abincin ganyaye ba shi da tsada?
Sai dai idan ka dogara ga nama mai alama da maye gurbin cuku. Siyarwar abincin shuka gabaɗaya da aka gina akan wake, shinkafa, hatsi, dankali, kayan abinci na lokaci-lokaci da kayan lambu masu daskarewa koyaushe yana biyan kuɗi ƙasa da matsakaicin abincin omnivore a kowane babban binciken farashin rayuwa tun 2019.
Wane ne tushen furotin mafi arha?
Busasshen lentils da wake — kimanin $0.06–0.10 a kowace 10 g na furotin lokacin da aka saya da yawa. Tofu, wake mai gwangwani, man gyada da hatsi masu birgima suna kusa.
Yaya zan shirya abinci ba tare da ciyar da sa'o'i ba?
Dafa hatsi ɗaya, wake ɗaya da miya ɗaya kowace Lahadi, sannan a juya kayan lambu guda uku a cikin mako. Jimlar lokacin aiki yana ƙasa da minti 45 don abinci 15.
Shin kayan lambu masu daskarewa suna da abinci kamar sabbin?
Eh — sau da yawa fiye da haka, tunda ana ɗiba su kuma a daskare su a lokacin da suke cika. Berries masu daskarewa, wake, alayyafo da broccoli galibi rabi ne na farashin sabbin.