{"id":25053,"date":"2026-08-25T11:37:44","date_gmt":"2026-08-25T16:37:44","guid":{"rendered":"https:\/\/tulsa-health.org\/?p=25053"},"modified":"2026-08-25T11:39:29","modified_gmt":"2026-08-25T16:39:29","slug":"back-to-basics-school-ready-recipes","status":"publish","type":"post","link":"https:\/\/tulsa-health.org\/ko\/back-to-basics-school-ready-recipes\/","title":{"rendered":"\uae30\ubcf8\uc73c\ub85c \ub3cc\uc544\uac00\uae30: \ud559\uad50 \uac08 \ub54c \ubc14\ub85c \ud65c\uc6a9\ud560 \uc218 \uc788\ub294 \ub808\uc2dc\ud53c"},"content":{"rendered":"

\uc800\ud76c '\uae30\ubcf8\uc73c\ub85c \ub3cc\uc544\uac00\uae30: \uac1c\ud559 \ub9de\uc774 \uc694\ub9ac \uc2dc\uc5f0'\uc740 \ub204\uad6c\ub098 \uc27d\uac8c \uc990\uae38 \uc218 \uc788\uace0 \uac74\uac15\uc5d0\ub3c4 \uc88b\uc740 \uac04\ud3b8 \uc694\ub9ac\ub4e4\uc744 \uc18c\uac1c\ud558\ub294 \uc2dc\uac04\uc774\uc5c8\uc2b5\ub2c8\ub2e4. \uac04\ub2e8\ud55c \uc7ac\ub8cc \uad50\uccb4\ub9cc\uc73c\ub85c \uc544\uc774\ub4e4\uacfc \uc5b4\ub978\ub4e4\uc774 \uc990\uaca8 \uba39\ub294 \uc74c\uc2dd\uc5d0 \ub2e8\ubc31\uc9c8, \uc2dd\uc774\uc12c\uc720, \uacfc\uc77c, \ucc44\uc18c\ub97c \ub354 \ud48d\ubd80\ud558\uac8c \uc12d\ucde8\ud560 \uc218 \uc788\uace0, \uc800\ub141 \uc2dd\uc0ac\ub97c \ubcf5\uc7a1\ud558\uac8c \ub9cc\ub4e4\uc9c0 \uc54a\ub294 \ubc29\ubc95\uc744 \ubcf4\uc5ec\ub4dc\ub9ac\ub294 \uac83\uc774 \ubaa9\ud45c\uc600\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

\uc694\ub9ac \uc2dc\uc5f0\ud68c\ub294 \ubb34\ub8cc\ub85c \ucc38\uc11d\ud558\uc2e4 \uc218 \uc788\uc9c0\ub9cc, \uc88c\uc11d\uc774 \ud55c\uc815\ub418\uc5b4 \uc788\uc2b5\ub2c8\ub2e4. \uc5b4\ub9b0\uc774 \uc694\ub9ac \uc2dc\uc5f0\ud68c\ub294 8\uc138 \ubbf8\ub9cc \uc5b4\ub9b0\uc774\ub294 \ubc18\ub4dc\uc2dc \ubcf4\ud638\uc790\uc640 \ub3d9\ubc18\ud574\uc57c \ud569\ub2c8\ub2e4. \uc608\uc815\ub41c \uc2dc\uc5f0\ud68c\ub97c \ud655\uc778\ud558\uac70\ub098 \ucc38\uac00 \uc2e0\uccad\uc744 \ud558\uc2dc\ub824\uba74 \ub2e4\uc74c \ub9c1\ud06c\ub97c \ucc38\uc870\ud558\uc138\uc694. \uc628\ub77c\uc778\uc73c\ub85c \ub4f1\ub85d\ud558\uc138\uc694<\/a> \ub610\ub294 918.595.4419\ub85c \uc804\ud654\ud558\uc138\uc694.<\/p>\n\n\n\n

\ucf69 \uc0d0\ub7ec\ub4dc, \ud53c\uc790 & \uce58\uc988\ucf00\uc774\ud06c \uc694\uac70\ud2b8 \ucef5<\/h2>\n\n\n\n
\"Four<\/figure>\n\n\n\n

\uc9c0\ub09c 8\uc6d4 \uc131\uc778 \uc601\uc591 \uac15\uc88c\uc5d0\uc11c \ucc38\uac00\uc790\ub4e4\uc740 \uac74\uac15\ud55c \uc2dd\ub2e8\uc744 \uc27d\uac8c \uc2e4\ucc9c\ud560 \uc218 \uc788\ub294 \uac04\ub2e8\ud558\uba74\uc11c\ub3c4 \ub9cc\uc871\uc2a4\ub7ec\uc6b4 \ub808\uc2dc\ud53c\ub4e4\uc744 \ubc30\uc6e0\uc2b5\ub2c8\ub2e4. \ud48d\ubbf8 \uac00\ub4dd\ud55c \ub124 \uac00\uc9c0 \ucf69 \uc0d0\ub7ec\ub4dc, \ud648\uba54\uc774\ub4dc \ud53c\uc790, \uadf8\ub9ac\uace0 \ub514\uc800\ud2b8\ub85c \ubbf8\ub2c8 \uce58\uc988\ucf00\uc774\ud06c \uc694\uac70\ud2b8 \ucef5\uc744 \ub9cc\ub4dc\ub294 \ubc95\uc744 \uc775\ud614\uc2b5\ub2c8\ub2e4. \ub204\uad6c\ub098 \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\ub294 \uc774 \ub808\uc2dc\ud53c\ub4e4\uc740 \uac74\uac15\ud55c \uc7ac\ub8cc\uc640 \uce5c\uc219\ud55c \ub9db\uc774 \uc870\ud654\ub97c \uc774\ub8e8\uc5b4 \uc628 \uac00\uc871\uc774 \uc990\uae38 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

\ub808\ubaac \ud5c8\ube0c \ub4dc\ub808\uc2f1\uc744 \uacc1\ub4e4\uc778 \uc2e0\uc120\ud55c \ub124 \uac00\uc9c0 \ucf69 \uc0d0\ub7ec\ub4dc<\/strong>

\uc7ac\ub8cc:
\uac80\uc740\ucf69 \ud1b5\uc870\ub9bc 1\uce94 (\ud5f9\uad88\uc11c \ubb3c\uae30\ub97c \ube80 \uac83)
\ubcd1\uc544\ub9ac\ucf69 \ud1b5\uc870\ub9bc 1\uce94 (\ud5f9\uad88\uc11c \ubb3c\uae30\ub97c \ube80 \uac83)
\ud5f9\uad88\uc11c \ubb3c\uae30\ub97c \ube80 \ud1b5\uc870\ub9bc \uac15\ub0ad\ucf69 1\uce94
\ubb3c\uae30\ub97c \ube80 \ud1b5\uc870\ub9bc \uadf8\ub9b0\ube48 1\uce94
\uc62c\ub9ac\ube0c \uc624\uc77c \u00bc\ucef5
\ub808\ub4dc \uc640\uc778 \uc2dd\ucd08 2\ud070\uc220
\ub808\ubaac\uc999 1\ud070\uc220
\ub9c8\ub298\uac00\ub8e8 1\uc791\uc740\uc220
\uc18c\uae08 \u00bd \ud2f0\uc2a4\ud47c
\uac80\uc740 \ud6c4\ucd94 \u00bd \ud2f0\uc2a4\ud47c
\ub2e4\uc9c4 \ud30c\uc2ac\ub9ac 2\ud070\uc220 (\uc120\ud0dd \uc0ac\ud56d)

\uc9c0\uce68:
1. \ucf69\uc744 \uae68\ub057\uc774 \ud5f9\uad88 \ubb3c\uae30\ub97c \uc798 \ube7c\uc8fc\uc138\uc694. \uc774\ub807\uac8c \ud558\uba74 \uacfc\ub3c4\ud55c \ub098\ud2b8\ub968\uc744 \uc81c\uac70\ud558\uace0 \ub4dc\ub808\uc2f1\uc774 \ubb3d\uc5b4\uc9c0\ub294 \uac83\uc744 \ubc29\uc9c0\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.
2. \uc791\uc740 \uadf8\ub987\uc5d0 \uc62c\ub9ac\ube0c \uc624\uc77c, \uc2dd\ucd08, \ub808\ubaac\uc999, \ub9c8\ub298 \uac00\ub8e8, \uc18c\uae08, \ud6c4\ucd94\ub97c \ub123\uace0 \uc798 \uc11e\uc5b4\uc8fc\uc138\uc694.
\uc644\uc804\ud788 \uacb0\ud569\ub420 \ub54c\uae4c\uc9c0.
3. \ubb3c\uae30\ub97c \ube80 \ucf69 4\uac1c\ub97c \ud070 \uadf8\ub987\uc5d0 \ub123\uace0 \ub4dc\ub808\uc2f1\uc744 \ubd80\uc5b4\uc8fc\uc138\uc694.
4. \ubaa8\ub4e0 \ucf69\uc5d0 \uc591\ub150\uc774 \uace8\uace0\ub8e8 \ubb3b\uace0 \uc724\uae30\uac00 \ub0a0 \ub54c\uae4c\uc9c0 \uc0b4\uc0b4 \ubc84\ubb34\ub824 \uc8fc\uc138\uc694.
5. \uc0d0\ub7ec\ub4dc\ub97c 20~30\ubd84 \uc815\ub3c4 \uadf8\ub300\ub85c \ub450\uc5b4 \ucf69\uc774 \ub4dc\ub808\uc2f1\uc744 \ud761\uc218\ud558\uace0 \ub9db\uc774 \uc5b4\uc6b0\ub7ec\uc9c0\ub3c4\ub85d \ud558\uc138\uc694.
\uae4a\uac8c \ud558\ub2e4.
6. \uc11c\ube59\ud558\uae30 \uc804\uc5d0 \ub9db\uc744 \ubcf4\uace0 \ud544\uc694\uc5d0 \ub530\ub77c \uc18c\uae08, \ud6c4\ucd94 \ub610\ub294 \ub808\ubaac\uc999\uc744 \uc57d\uac04 \ub354 \ub123\uc73c\uc138\uc694.
7. \uc2e0\uc120\ud55c \ud48d\ubbf8\ub97c \ub354\ud558\ub824\uba74 \uc11c\ube59 \uc9c1\uc804\uc5d0 \ud30c\uc2ac\ub9ac\ub97c \ubfcc\ub824\uc8fc\uc138\uc694.<\/p>\n\n\n\n

\ub9db\uc744 \ub354\uc6b1 \ud48d\ubd80\ud558\uac8c \ud558\ub294 \ud301 \ubc0f \uc601\uc591 \uc815\ubcf4:
\u2022 \ub808\ubaac\uacfc \uc2dd\ucd08\ub97c \ud568\uaed8 \ub123\uc73c\uba74 \uc0d0\ub7ec\ub4dc\uc758 \ub9db\uc774 \ub354 \uc0b0\ub73b\ud574\uc9c0\uace0 \ubc0b\ubc0b\ud558\uc9c0 \uc54a\uac8c \ub429\ub2c8\ub2e4.
\u2022 \ub354 \uc544\uc0ad\ud55c \uc2dd\uac10\uc744 \uc6d0\ud558\uc2dc\uba74 \uae4d\ub451\uc370\uae30\ud55c \uc624\uc774, \uc625\uc218\uc218 \ub610\ub294 \ud53c\ub9dd\uc744 \ub123\uc5b4\uc8fc\uc138\uc694.
\u2022 \uc0d0\ub7ec\ub4dc\ub97c \uadf8\ub300\ub85c \ub450\ub294 \uac83\uc774 \ubc0d\ubc0d\ud55c \ub9db\uc774 \uc544\ub2cc \uac04\uc774 \ubc30\uc5b4\ub4e0 \ub9db\uc744 \ub0b4\ub294 \ube44\uacb0\uc785\ub2c8\ub2e4.
\u2022 \ucf69\uc740 \uc12c\uc720\uc9c8\uacfc \uc2dd\ubb3c\uc131 \ub2e8\ubc31\uc9c8\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.
\u2022 \uc2dd\uc774\uc12c\uc720\ub294 \uc7a5 \uac74\uac15\uacfc \uafb8\uc900\ud55c \uc5d0\ub108\uc9c0 \uacf5\uae09\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.
\u2022 \uc62c\ub9ac\ube0c \uc624\uc77c\uc740 \uc2ec\uc7a5 \uac74\uac15\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n

<\/p>\n\n\n\n

\uadf8\ub9ad \uc694\uac70\ud2b8 \ud53c\uc790 \ub3c4\uc6b0 \ub9cc\ub4e4\uae30 (\uac04\ud3b8)<\/strong>

\uc7ac\ub8cc:
\u2022 \ud50c\ub808\uc778 \uadf8\ub9ad \uc694\uac70\ud2b8 1\ucef5
\u2022 \ub2e4\ubaa9\uc801 \ubc00\uac00\ub8e8 1\ucef5 \ub610\ub294 \ub2e4\ubaa9\uc801 \ubc00\uac00\ub8e8 \u00bd\ucef5\uacfc \ud1b5\ubc00\uac00\ub8e8 \u00bd\ucef5
\u2022 \ubca0\uc774\ud0b9\ud30c\uc6b0\ub354 1\uc791\uc740\uc220
\u2022 \uc18c\uae08 1\/2\uc791\uc740\uc220
\u2022 \uc62c\ub9ac\ube0c \uc624\uc77c 1\ud070\uc220<\/p>\n\n\n\n

\uc9c0\uce68:
\uc911\uac04 \ud06c\uae30\uc758 \uadf8\ub987\uc5d0 \ubc00\uac00\ub8e8, \ubca0\uc774\ud0b9\ud30c\uc6b0\ub354, \uc18c\uae08\uc744 \ub123\uace0 \uace8\uace0\ub8e8 \uc11e\uc5b4\uc8fc\uc138\uc694.
2. \uadf8\ub9ad \uc694\uac70\ud2b8\uc640 \uc62c\ub9ac\ube0c \uc624\uc77c\uc744 \ub123\uace0 \uc21f\uac00\ub77d\uc73c\ub85c \uc800\uc5b4 \uac70\uce60\uace0 \ubb49\ud22d\ud55c \ubc18\uc8fd\uc774 \ub420 \ub54c\uae4c\uc9c0 \uc11e\uc2b5\ub2c8\ub2e4.
3. \ubc18\uc8fd\uc744 \ubc00\uac00\ub8e8\ub97c \uc0b4\uc9dd \ubfcc\ub9b0 \uc791\uc5c5\ub300 \uc704\uc5d0 \uc62c\ub824\ub193\uace0 2~3\ubd84\uac04 \ub9e4\ub044\ub7fd\uace0 \ubd80\ub4dc\ub7ec\uc6b0\uba70 \uc57d\uac04 \ub048\uc801\uac70\ub9b4 \ub54c\uae4c\uc9c0 \ubc18\uc8fd\ud569\ub2c8\ub2e4.
4. \ubc18\uc8fd\uc774 \ub108\ubb34 \ub048\uc801\uac70\ub9ac\uba74 \ubc00\uac00\ub8e8\ub97c \ud55c \ubc88\uc5d0 1\ud070\uc220\uc529 \ucd94\uac00\ud558\uc138\uc694. \ubc18\uc8fd\uc774 \uac74\uc870\ud558\uba74 \uc694\uad6c\ub974\ud2b8\ub098 \ubb3c\uc744 1\uc791\uc740\uc220\uc529 \ucd94\uac00\ud558\uc138\uc694.
5. \ubc18\uc8fd\uc744 5~10\ubd84\uac04 \ud734\uc9c0\uc2dc\ucf1c \ubc00\uae30 \uc27d\uac8c \ud558\uace0 \ub2e4\uc2dc \ud295\uaca8 \ub098\uac00\uc9c0 \uc54a\ub3c4\ub85d \ud569\ub2c8\ub2e4.
6. \ubc18\uc8fd\uc744 \uae30\ub984\uc744 \uc0b4\uc9dd \ubc14\ub978 \ubca0\uc774\ud0b9 \uc2dc\ud2b8\ub098 \uc885\uc774\ud638\uc77c\uc744 \uae50 \ud32c \uc704\uc5d0 \ubc00\uac70\ub098 \ub20c\ub7ec \ud3b4\uc90d\ub2c8\ub2e4.
7. 220\u00b0C\uc5d0\uc11c 5~7\ubd84\uac04 \uc608\uc5f4\ud558\uc5ec \uc717\uba74\uc774 \uc0b4\uc9dd \ub9c8\ub974\uace0 \ubc18\uc8fd\uc774 \uad73\uae30 \uc2dc\uc791\ud560 \ub54c\uae4c\uc9c0 \uad7d\uc2b5\ub2c8\ub2e4.
8. \uc18c\uc2a4\uc640 \ud1a0\ud551\uc744 \uc62c\ub9b0 \ud6c4, \ube75 \uaecd\uc9c8\uc774 \ub178\ub987\ud574\uc9c0\uace0 \uce58\uc988\uac00 \ubcf4\uae00\ubcf4\uae00 \ub053\uc744 \ub54c\uae4c\uc9c0 \ub2e4\uc2dc \uad6c\uc6cc\uc8fc\uc138\uc694.<\/p>\n\n\n\n

\ub9db\uc744 \ub354\uc6b1 \ud48d\ubd80\ud558\uac8c \ud558\ub294 \ud301 \ubc0f \uc601\uc591 \uc815\ubcf4:
\u2022 \ubc18\uc8fd\uc5d0 \ub9c8\ub298 \uac00\ub8e8 \ub610\ub294 \uc774\ud0c8\ub9ac\uc548 \uc2dc\uc988\ub2dd 1\/2\uc791\uc740\uc220\uc744 \uc11e\uc5b4 \ub123\uc73c\uba74 \ud48d\ubbf8\uac00 \ub354\ud574\uc9d1\ub2c8\ub2e4.
\u2022 \uad7d\uae30 \uc804\uc5d0 \uac00\uc7a5\uc790\ub9ac\uc5d0 \uc62c\ub9ac\ube0c \uc624\uc77c\uacfc \uc18c\uae08\uc744 \uc57d\uac04 \ubfcc\ub824\uc8fc\uc138\uc694.
\u2022 \ud48d\ubbf8\ub97c \ub354\ud558\uace0 \ub354 \uc798 \uac08\uc0c9\uc73c\ub85c \uad6c\uc6cc\uc9c0\ub3c4\ub85d \ubc18\uc8fd\uc5d0 \uac08\uc740 \ud30c\ub9c8\uc0b0 \uce58\uc988 1~2\ud070\uc220\uc744 \ub123\uc5b4\uc8fc\uc138\uc694.
\u2022 \uadf8\ub9ac\uc2a4 \uc694\uac70\ud2b8\ub294 \ub2e8\ubc31\uc9c8\uc744 \ub354\ud574\uc8fc\uace0 \ubc18\uc8fd\uc744 \ubd80\ub4dc\ub7fd\uac8c \uc720\uc9c0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.
\u2022 \ud1b5\ubc00\uac00\ub8e8\ub294 \uc12c\uc720\uc9c8\uc744 \ub354\ud558\uace0 \ud3ec\ub9cc\uac10\uc744 \uc90d\ub2c8\ub2e4.
\u2022 \uc218\uc81c \ubc18\uc8fd\uc740 \uace0\ub3c4\ub85c \uac00\uacf5\ub41c \uc7ac\ub8cc\uc758 \uc0ac\uc6a9\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n

<\/p>\n\n\n\n

\uac04\ub2e8\ud558\uac8c \uc9d1\uc5d0\uc11c \ub9cc\ub4dc\ub294 \uc624\ube10 \ud32c \ud53c\uc790<\/strong>

\uc7ac\ub8cc:
\u2022 \uadf8\ub9ad \uc694\uac70\ud2b8 \ud53c\uc790 \ub3c4\uc6b0 1\uac1c \ubd84\ub7c9
\u2022 \ud1a0\ub9c8\ud1a0 \uc18c\uc2a4 1\ucef5
\u2022 \ub9c8\ub298 \uac00\ub8e8 1\uc791\uc740\uc220
\u2022 \ub9d0\ub9b0 \uc624\ub808\uac00\ub178 1\uc791\uc740\uc220
\u2022 \uc18c\uae08 1\/2\uc791\uc740\uc220
\u2022 \uc798\uac8c \uc36c \ubaa8\uc9dc\ub810\ub77c \uce58\uc988 1\u00bd\ucef5
\u2022 \uc62c\ub9ac\ube0c \uc624\uc77c 1\ud070\uc220
\u2022 \uc120\ud0dd \ud1a0\ud551: \uc2dc\uae08\uce58, \ud53c\ub9dd, \ubc84\uc12f, \uc62c\ub9ac\ube0c<\/p>\n\n\n\n

\uc9c0\uce68:
1. \ud30c\uc774 \ud06c\ub7ec\uc2a4\ud2b8\ub97c \ubbf8\ub9ac \uad6c\uc6cc\uc11c \uc624\ube10\uc774 \uc774\ubbf8 \ub728\uac70\uc6cc\uc838 \uc788\uc9c0 \uc54a\ub2e4\uba74, \uc624\ube10\uc744 425\u00b0F(220\u00b0C)\ub85c \uc608\uc5f4\ud558\uc138\uc694.
2. \uc791\uc740 \uadf8\ub987\uc5d0 \ud1a0\ub9c8\ud1a0 \uc18c\uc2a4, \ub9c8\ub298 \uac00\ub8e8, \uc624\ub808\uac00\ub178, \uc18c\uae08\uc744 \ub123\uace0 \uc798 \uc11e\uc5b4 \ud53c\uc790\uc5d0 \uc62c\ub9ac\uae30 \uc804\uc5d0 \uc18c\uc2a4\uc5d0 \uac04\uc744 \ud569\ub2c8\ub2e4.
3. \ubbf8\ub9ac \uad6c\uc6cc\ub454 \ud30c\uc774 \ud06c\ub7ec\uc2a4\ud2b8 \uc704\uc5d0 \uc18c\uc2a4\ub97c \uac00\uc7a5\uc790\ub9ac\uc5d0 \uc57d\uac04\uc758 \uc5ec\ubc31\uc744 \ub0a8\uae30\uace0 \uace8\uace0\ub8e8 \ud3b4 \ubc14\ub985\ub2c8\ub2e4.
4. \ubaa8\ub4e0 \uc870\uac01\uc5d0 \uce58\uc988\uac00 \uace8\uace0\ub8e8 \ubb3b\ub3c4\ub85d \ubaa8\uc9dc\ub810\ub77c \uce58\uc988\ub97c \uc704\uc5d0 \uace0\ub974\uac8c \ubfcc\ub824\uc8fc\uc138\uc694.
5. \ud1a0\ud551\uc740 \uc587\uac8c \uc62c\ub824\uc11c \ub3c4\uc6b0\uac00 \ubc14\uc0ad\ud55c \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud558\ub3c4\ub85d \ud558\uc138\uc694.
6. \ub354 \uba39\uc74c\uc9c1\uc2a4\ub7fd\uac8c \uac08\uc0c9\uc73c\ub85c \uad6c\uc6cc\uc9c0\uace0 \ud48d\ubbf8\uac00 \uc88b\uc544\uc9c0\ub3c4\ub85d \uc62c\ub9ac\ube0c \uc624\uc77c\uc744 \uc0b4\uc9dd \ubfcc\ub824\uc8fc\uc138\uc694.
7. \uce58\uc988\uac00 \ub179\uc544 \ubcf4\uae00\ubcf4\uae00 \ub053\uace0 \uac00\uc7a5\uc790\ub9ac\uac00 \ub178\ub987\ud574\uc9c8 \ub54c\uae4c\uc9c0 8~10\ubd84\uac04 \uad7d\uc2b5\ub2c8\ub2e4.
7. \ud53c\uc790\ub97c \uc790\ub974\uae30 \uc804\uc5d0 2~3\ubd84 \uc815\ub3c4 \uadf8\ub300\ub85c \ub450\uc5b4 \uce58\uc988\uac00 \uc0b4\uc9dd \uad73\ub3c4\ub85d \ud558\uc138\uc694.<\/p>\n\n\n\n

\ub9db\uc744 \ub354\uc6b1 \ud48d\ubd80\ud558\uac8c \ud558\ub294 \ud301 \ubc0f \uc601\uc591 \uc815\ubcf4:
\u2022 \uc18c\uc2a4\uc5d0 \uba3c\uc800 \uc591\ub150\uc744 \ud558\uba74 \ud53c\uc790\uac00 \ubc0d\ubc0d\ud558\uac8c \ub290\uaef4\uc9c0\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.
\u2022 \ud48d\ubbf8\ub97c \ub354\ud558\ub824\uba74 \uad6c\uc6b4 \ud6c4 \uace0\ucda7\uac00\ub8e8\ub098 \uc2e0\uc120\ud55c \ubc14\uc9c8\uc744 \ub123\uc5b4\uc8fc\uc138\uc694.
\u2022 \ud53c\uc790\uac00 \ub205\ub205\ud574\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \ud1a0\ud551\uc744 \ub108\ubb34 \ub9ce\uc774 \uc62c\ub9ac\uc9c0 \ub9c8\uc138\uc694.
\u2022 \ud1a0\ub9c8\ud1a0 \uc18c\uc2a4\ub294 \ub9ac\ucf54\ud39c\uc5d0\uc11c \ube44\ub86f\ub41c \ud56d\uc0b0\ud654 \ubb3c\uc9c8\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.
\u2022 \uc57c\ucc44 \ud1a0\ud551\uc740 \uc12c\uc720\uc9c8\uacfc \uc601\uc591\uc18c\ub97c \ub354\ud574\uc90d\ub2c8\ub2e4.
\u2022 \uc9d1\uc5d0\uc11c \ud30c\uc774 \ud06c\ub7ec\uc2a4\ud2b8\ub97c \ub9cc\ub4e4 \ub54c\ub294 \ud1b5\ubc00\uc744 \uc0ac\uc6a9\ud558\uba74 \uc2dd\uc774\uc12c\uc720\ub97c \ub354 \ub9ce\uc774 \uc12d\ucde8\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

<\/p>\n\n\n\n

\ubbf8\ub2c8 \uce58\uc988\ucf00\uc774\ud06c \uc694\uac70\ud2b8 \ucef5
<\/strong>
\uc7ac\ub8cc:
\ud50c\ub808\uc778 \uadf8\ub9ad \uc694\uac70\ud2b8 1\ucef5
\ubd80\ub4dc\ub7fd\uac8c \ub9cc\ub4e0 \ud06c\ub9bc\uce58\uc988 2\ud070\uc220
\uafc0 \ub610\ub294 \uba54\uc774\ud50c \uc2dc\ub7fd 1\ud070\uc220
\ubc14\ub2d0\ub77c \ucd94\ucd9c\ubb3c \u00bd \ud2f0\uc2a4\ud47c
\uc73c\uae6c \uadf8\ub808\uc774\uc5c4 \ud06c\ub798\ucee4 2\ud070\uc220
\uc2e0\uc120\ud55c \ubca0\ub9ac\ub958 \ub610\ub294 \uacfc\uc77c\uc7bc (\uc120\ud0dd \uc0ac\ud56d)<\/p>\n\n\n\n

\uc9c0\uce68:
1. \uadf8\ub987\uc5d0 \uc694\uad6c\ub974\ud2b8, \ubd80\ub4dc\ub7fd\uac8c \ub9cc\ub4e0 \ud06c\ub9bc\uce58\uc988, \uafc0, \ubc14\ub2d0\ub77c\ub97c \ub123\uc73c\uc138\uc694.
2. \ud06c\ub9bc\uce58\uc988\uac00 \ub369\uc5b4\ub9ac \uc5c6\uc774 \uc644\uc804\ud788 \uc11e\uc77c \ub54c\uae4c\uc9c0 \ubd80\ub4dc\ub7fd\uace0 \ud06c\ub9ac\ubbf8\ud574\uc9c8 \ub54c\uae4c\uc9c0 \ud718\uc813\uc2b5\ub2c8\ub2e4.
3. \ub9db\uc744 \ubcf4\uace0 \ud544\uc694\uc5d0 \ub530\ub77c \ub2e8\ub9db\uc744 \uc870\uc808\ud558\uc138\uc694.
4. \ud63c\ud569\ubb3c\uc744 \uc791\uc740 \ucef5\uc774\ub098 \ubcd1\uc5d0 \ub2f4\uc73c\uc138\uc694.
5. \uce58\uc988\ucf00\uc774\ud06c \uac19\uc740 \uc2dd\uac10\uc744 \uc704\ud574 \ubd80\uc21c \uadf8\ub808\uc774\uc5c4 \ud06c\ub798\ucee4\ub97c \uc704\uc5d0 \ubfcc\ub824\uc8fc\uc138\uc694.
6. \uc11c\ube59\ud558\uae30 15~20\ubd84 \uc804\uc5d0 \ub0c9\uc7a5 \ubcf4\uad00\ud558\uc5ec \uc9c8\uac10\uc774 \ub354 \uac78\ucb49\ud574\uc9c0\uace0 \ub514\uc800\ud2b8\ucc98\ub7fc \ub418\ub3c4\ub85d \ud558\uc138\uc694.
7. \ubca0\ub9ac\ub958\ub098 \uc7bc\uc744 \uc0ac\uc6a9\ud560 \uacbd\uc6b0, \uc11c\ube59 \uc9c1\uc804\uc5d0 \ub123\uc5b4\uc8fc\uc138\uc694.<\/p>\n\n\n\n

\ub9db\uc744 \ub354\uc6b1 \ud48d\ubd80\ud558\uac8c \ud558\ub294 \ud301 \ubc0f \uc601\uc591 \uc815\ubcf4:
\ubca0\ub9ac\ub294 \ud56d\uc0b0\ud654 \ubb3c\uc9c8\uacfc \uc0c9\uc744 \ub354\ud574\uc90d\ub2c8\ub2e4.
\uacc4\ud53c\ub098 \ub808\ubaac \uc81c\uc2a4\ud2b8\ub97c \uc57d\uac04 \ub123\uc73c\uba74 \ub354\uc6b1 \ud074\ub798\uc2dd\ud55c \uce58\uc988\ucf00\uc774\ud06c \ud48d\ubbf8\ub97c \ub0bc \uc218 \uc788\uc2b5\ub2c8\ub2e4.
\ub354\uc6b1 \ud48d\ubd80\ud55c \uc2dd\uac10\uc744 \uc704\ud574 \ubc14\ub2e5\uacfc \uc704\uc5d0 \uadf8\ub808\uc774\uc5c4 \ud06c\ub798\ucee4\ub97c \uacb9\uacb9\uc774 \uae54\uc544\uc8fc\uc138\uc694.
\ub354 \ub2ec\ucf64\ud55c \ub9db\uc744 \uc6d0\ud558\uc2dc\uba74 \ubc14\ub2d0\ub77c \ub9db \uadf8\ub9ad \uc694\uac70\ud2b8\ub97c \uc0ac\uc6a9\ud558\uc138\uc694.
\uadf8\ub9ad \uc694\uac70\ud2b8\ub294 \ub2e8\ubc31\uc9c8\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4. \uc774\ub294 \uc804\ud1b5\uc801\uc778 \uce58\uc988\ucf00\uc774\ud06c\ubcf4\ub2e4 \uc124\ud0d5 \ud568\ub7c9\uc740 \uc801\uc73c\uba74\uc11c\ub3c4 \ub514\uc800\ud2b8 \uac19\uc740 \ub290\ub08c\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n

<\/p>\n\n\n\n

\n\n\n\n

<\/p>\n\n\n\n

\uc5b4\ub9b0\uc774\ub97c \uc704\ud55c \uc694\ub9ac \u2013 \ucc44\uc18c\uac00 \uc228\uaca8\uc9c4 \ub9e5\uc564\uce58\uc988 \ucef5<\/h2>\n\n\n\n
\n
\"Baked<\/figure>\n<\/figure>\n\n\n\n

\uc5b4\ub9b0 \uc694\ub9ac\uc0ac\ub4e4\uc740 \uac74\uac15\ud55c \uc7ac\ub8cc\ub85c\ub3c4 \uc7ac\ubbf8\uc788\uace0 \ub9db\uc788\ub294 \uc694\ub9ac\ub97c \ub9cc\ub4e4 \uc218 \uc788\ub2e4\ub294 \uac83\uc744 \ubc30\uc6e0\uc2b5\ub2c8\ub2e4! \uc774 \uc2e4\uc2b5 \uc218\uc5c5\uc5d0\uc11c \uc544\uc774\ub4e4\uc740 \ucc44\uc18c\ub97c \uc228\uaca8 \ub123\uc740 \ub9e5\uc564\uce58\uc988 \uce90\uc11c\ub864\uacfc \ubc30 \ucfe0\ud0a4\ub97c \ub9cc\ub4e4\uba74\uc11c \uc88b\uc544\ud558\ub294 \uc74c\uc2dd\uc744 \uc601\uc591\uac00 \uc788\uac8c \ub9cc\ub4dc\ub294 \uac04\ub2e8\ud55c \ubc29\ubc95\uc744 \ud0d0\uad6c\ud588\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

\uc57c\ucc44\uac00 \uc228\uaca8\uc9c4 \ub9e5\uc564\uce58\uc988 \uce90\uc11c\ub864<\/strong><\/p>\n\n\n\n

\uc7ac\ub8cc:
\u2022 \uc73c\uae6c \ub2f9\uadfc \ubc0f\/\ub610\ub294 \ucf5c\ub9ac\ud50c\ub77c\uc6cc 1\/2\ucef5
\u2022 \ucde8\ud5a5\uc5d0 \ub530\ub77c \ub2e4\uc9c4 \ube0c\ub85c\ucf5c\ub9ac
\u2022 \uacc4\ub780 2\uac1c
\u2022 \ub9c8\ub298 \uac00\ub8e8 1\uc791\uc740\uc220
\u2022 \uc591\ud30c \uac00\ub8e8 1\uc791\uc740\uc220
\u2022 \uaca8\uc790 \uac00\ub8e8 \uc57d\uac04<\/p>\n\n\n\n

\uc9c0\uce68:
1. \uc624\ube10\uc744 375\u00b0F(\uc57d 190\u00b0C)\ub85c \uc608\uc5f4\ud558\uc138\uc694.
2. \uc775\ud78c \ud30c\uc2a4\ud0c0, \uce58\uc988, \uc6b0\uc720, \uc57c\ucc44 \ud4cc\ub808, \ube0c\ub85c\ucf5c\ub9ac, \ub2ec\uac40, \uc18c\uae08, \ub9c8\ub298 \uac00\ub8e8, \uc591\ud30c \uac00\ub8e8, \uaca8\uc790 \uac00\ub8e8\ub97c \ub123\uace0 \uace8\uace0\ub8e8 \uc11e\uc77c \ub54c\uae4c\uc9c0 \uc798 \uc11e\uc5b4\uc8fc\uc138\uc694.
3. \uba38\ud540 \ud2c0 \ub300\uc2e0 \uae30\ub984\uc744 \uc0b4\uc9dd \ubc14\ub978 \ubca0\uc774\ud0b9 \uc811\uc2dc\uc5d0 \ubd80\uc5b4\uc8fc\uc138\uc694.
4. \uac89\uba74\uc774 \ub178\ub987\ud558\uac8c \uc775\uc744 \ub54c\uae4c\uc9c0 \uad7d\uace0, \uc0b4\uc9dd \uc2dd\ud78c \ud6c4 \uc0ac\uac01\ud615 \ubaa8\uc591\uc73c\ub85c \uc798\ub77c \uc11c\ube59\ud558\uc138\uc694.<\/p>\n\n\n\n

\ub9db\uc744 \ub354\uc6b1 \ud48d\ubd80\ud558\uac8c \ud558\ub294 \ud301:
\u2022 \ub9c8\ub298 \uac00\ub8e8\ub098 \ud30c\ud504\ub9ac\uce74 \uac00\ub8e8\ub294 \ub9e4\uc6b4\ub9db\uc744 \ub0b4\uc9c0 \uc54a\uace0 \ud48d\ubbf8\ub97c \ub354\ud574\uc90d\ub2c8\ub2e4.
\u2022 \uac19\uc740 \uc591\uc744 \uc0ac\uc6a9\ud560 \uacbd\uc6b0, \ub354 \ud48d\ubbf8 \uc788\ub294 \ub9db\uc744 \uc704\ud574 \uc880 \ub354 \uc9c4\ud55c \ub9db\uc758 \uce58\uc988\ub97c \uc0ac\uc6a9\ud558\uc138\uc694.
\u2022 \uc73c\uae6c \ub2f9\uadfc\uc740 \uce58\uc988\uc640 \uc798 \uc5b4\uc6b8\ub9ac\ub294 \uc740\uc740\ud55c \ub2e8\ub9db\uc744 \ub354\ud574\uc90d\ub2c8\ub2e4.
\u2022 \uc57c\ucc44 \ud4e8\ub808\ub294 \uc544\uc774\ub4e4\uc774 \uc88b\uc544\ud558\ub294 \uc2dd\uac10\uc744 \uc720\uc9c0\ud558\uba74\uc11c \uc601\uc591\uc18c\ub97c \ub354\ud574\uc90d\ub2c8\ub2e4.
\u2022 \uce58\uc988\uc640 \uc6b0\uc720\ub294 \uce7c\uc298\uacfc \ub2e8\ubc31\uc9c8\uc744 \ud568\uc720\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4.
\u2022 \uc791\uc740 \uc591\uc740 \uc544\uc774\ub4e4\uc774 \uc7a1\uace0 \ub9db\ubcf4\uae30\uc5d0 \uc27d\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

<\/p>\n\n\n\n

\ubc30 \ucd08\ucf5c\ub9bf \uce69 \ucfe0\ud0a4

<\/strong>\uc7ac\ub8cc:
\u2022 \uc798\uac8c \uae4d\ub451\uc370\uae30\ud558\uac70\ub098 \ubcf6\uc740 \ubc30 1\ucef5
\u2022 \uadc0\ub9ac \uac00\ub8e8 \u00bc\ucef5
\u2022 \ud1b5\uadc0\ub9ac \u00bc\ucef5
\u2022 \ub2e4\ubaa9\uc801 \ubc00\uac00\ub8e8 \ub610\ub294 \ud1b5\ubc00\uac00\ub8e8 \u00bc\ucef5
\u2022 \uba54\uc774\ud50c \uc2dc\ub7fd 2\ud070\uc220
\u2022 \uac08\uc0c9 \uc124\ud0d5 1\ud070\uc220
\u2022 \ub179\uc778 \ubc84\ud130 3\ud070\uc220
\u2022 \uacc4\ud53c 1\/2\uc791\uc740\uc220
\u2022 \ub11b\ub9e5 \u00bc\uc791\uc740\uc220
\u2022 \ubc14\ub2d0\ub77c \ucd94\ucd9c\ubb3c 1\/2\uc791\uc740\uc220
\u2022 \ubca0\uc774\ud0b9\ud30c\uc6b0\ub354 \u00bc\uc791\uc740\uc220
\u2022 \uc18c\uae08 \uc57d\uac04
\u2022 \ucd08\ucf5c\ub9bf \uce69 (\ucde8\ud5a5\uc5d0 \ub530\ub77c)<\/p>\n\n\n\n

\uc9c0\uce68:
1. \uc624\ube10\uc744 350\u00b0F(\uc57d 175\u00b0C)\ub85c \uc608\uc5f4\ud558\uace0 \ubca0\uc774\ud0b9 \uc2dc\ud2b8\uc5d0 \ubca0\uc774\ud0b9 \ud398\uc774\ud37c\ub97c \uae54\uc544\uc8fc\uc138\uc694.
2. \ubc30\ub294 \uc798\uac8c \uc370\uac70\ub098 \uc0b4\uc9dd \ubcf6\uc740 \ud6c4 \ubc18\uc8fd\uc5d0 \ub123\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.
3. \uadf8\ub987\uc5d0 \ubc30, \uadc0\ub9ac \uac00\ub8e8, \ud1b5\uadc0\ub9ac, \ubc00\uac00\ub8e8, \uacc4\ud53c, \uc721\ub450\uad6c, \ubca0\uc774\ud0b9\ud30c\uc6b0\ub354, \uc18c\uae08\uc744 \ub123\uace0 \uc11e\uc2b5\ub2c8\ub2e4.
4. \uba54\uc774\ud50c \uc2dc\ub7fd, \ud751\uc124\ud0d5, \ub179\uc778 \ubc84\ud130, \ubc14\ub2d0\ub77c \ucd94\ucd9c\ubb3c\uc744 \ub123\uace0, \ub20c\ub800\uc744 \ub54c \ubb49\uccd0\uc9c0\ub294 \ubd80\ub4dc\ub7ec\uc6b4 \ubc18\uc8fd\uc774 \ub420 \ub54c\uae4c\uc9c0 \uc11e\uc2b5\ub2c8\ub2e4.
5. \ubc18\uc8fd\uc774 \ub108\ubb34 \uc9c8\ub2e4\uba74 \uc624\ud2b8\ubc00\uc744 1~2\ud2f0\uc2a4\ud47c \ub354 \ub123\uc73c\uc138\uc694. \ub108\ubb34 \uac74\uc870\ud558\ub2e4\uba74 \uc6b0\uc720\ub97c 1~2\ud2f0\uc2a4\ud47c \ub354 \ub123\uc73c\uc138\uc694.
6. \uc644\uc131\ub41c \ubc18\uc8fd\uc5d0 \ucd08\ucf5c\ub9bf \uce69\uc744 \ub123\uace0 \uc11e\uc740 \ud6c4, \ub5a0\uc11c \uad7d\uc2b5\ub2c8\ub2e4.
7. \ubc18\uc8fd\uc744 \uc870\uae08\uc529 \ub5a0\uc11c \ubca0\uc774\ud0b9 \uc2dc\ud2b8\uc5d0 \uc62c\ub9ac\uace0 \uc0b4\uc9dd \ub0a9\uc791\ud558\uac8c \ub20c\ub7ec\uc8fc\uc138\uc694. \uc774 \ucfe0\ud0a4\ub294 \uad7d\ub294 \ub3d9\uc548 \ub9ce\uc774 \ud37c\uc9c0\uc9c0 \uc54a\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4.
8. 12~15\ubd84\uac04 \uad6c\uc6cc \ubc14\ub2e5\uc774 \uc0b4\uc9dd \ub178\ub987\ud574\uc9c0\uace0 \uac00\uc6b4\ub370 \ubd80\ubd84\uc774 \uc775\uc5c8\uc9c0\ub9cc \uc5ec\uc804\ud788 \ubd80\ub4dc\ub7ec\uc6b8 \ub54c\uae4c\uc9c0 \uad7d\uc2b5\ub2c8\ub2e4.
9. \ucfe0\ud0a4\uac00 \ub2e8\ub2e8\ud574\uc9c0\uace0 \ucd5c\uc0c1\uc758 \uc2dd\uac10\uc744 \uac16\ub3c4\ub85d \uc11c\ube59\ud558\uae30 \uc804\uc5d0 5~10\ubd84 \uc815\ub3c4 \uc2dd\ud788\uc138\uc694.<\/p>\n\n\n\n

\ub9db\uc744 \ub354\uc6b1 \ud48d\ubd80\ud558\uac8c \ud558\ub294 \ud301 \ubc0f \uc601\uc591 \uc815\ubcf4:
\u2022 \uadc0\ub9ac \uac00\ub8e8\uc640 \ud1b5\uadc0\ub9ac\ub97c \ud568\uaed8 \uc0ac\uc6a9\ud558\uba74 \ubd80\ub4dc\ub7fd\uace0 \uc0b4\uc9dd \ucac4\uae43\ud55c \uc2dd\uac10\uc744 \uc5bb\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.
\u2022 \uc2dd\uac10\uc758 \ub300\ube44\ub97c \uc704\ud574 \uac74\ud3ec\ub3c4\ub098 \ub2e4\uc9c4 \ud53c\uce78\uc744 \ub123\uc5b4 \ubcf4\uc138\uc694.
\u2022 \uad7d\uae30 \uc804\uc5d0 \uc704\uc5d0 \uacc4\ud53c \uc124\ud0d5\uc744 \uc0b4\uc9dd \ubfcc\ub9ac\uba74 \uac89\uba74\uc774 \ub354 \uac00\ubccd\uace0 \ubc14\uc0ad\ud574\uc9d1\ub2c8\ub2e4.
\u2022 \uadc0\ub9ac\ub294 \uc9c0\uc18d\uc801\uc778 \uc5d0\ub108\uc9c0 \uacf5\uae09\uacfc \uc7a5 \uac74\uac15\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.
\u2022 \ubc84\ud130\ub294 \ub808\uc2dc\ud53c\ub97c \uac04\ub2e8\ud558\uac8c \uc720\uc9c0\ud558\uba74\uc11c \ubd80\ub4dc\ub7fd\uace0 \ub514\uc800\ud2b8 \uac19\uc740 \uc2dd\uac10\uc744 \ub9cc\ub4dc\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>","protected":false},"excerpt":{"rendered":"

Our Back to Basics: Back to School cooking demos were all about easy, family-friendly foods with a healthier twist. The goal was to show how a few simple swaps can add more protein, fiber, fruits and vegetables to foods kids and adults already enjoy without making dinner complicated. Demos are FREE to attend but space […]<\/p>\n","protected":false},"author":6,"featured_media":25057,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24],"tags":[],"class_list":["post-25053","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"\nBack to Basics: School Ready Recipes - Tulsa Health Department<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tulsa-health.org\/ko\/back-to-basics-school-ready-recipes\/\" \/>\n<meta property=\"og:locale\" content=\"ko_KR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Back to Basics: School Ready Recipes - Tulsa Health Department\" \/>\n<meta property=\"og:description\" content=\"Our Back to Basics: Back to School cooking demos were all about easy, family-friendly foods with a healthier twist. The goal was to show how a few simple swaps can add more protein, fiber, fruits and vegetables to foods kids and adults already enjoy without making dinner complicated. 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