{"id":24939,"date":"2026-07-01T11:14:38","date_gmt":"2026-07-01T16:14:38","guid":{"rendered":"https:\/\/tulsa-health.org\/?p=24939"},"modified":"2026-07-29T11:47:31","modified_gmt":"2026-07-29T16:47:31","slug":"eating-well-on-busy-days","status":"publish","type":"post","link":"https:\/\/tulsa-health.org\/vi\/eating-well-on-busy-days\/","title":{"rendered":"\u0102n u\u1ed1ng l\u00e0nh m\u1ea1nh trong nh\u1eefng ng\u00e0y b\u1eadn r\u1ed9n"},"content":{"rendered":"

Khi cu\u1ed9c s\u1ed1ng b\u1eadn r\u1ed9n, vi\u1ec7c chu\u1ea9n b\u1ecb nh\u1eefng b\u1eefa \u0103n l\u00e0nh m\u1ea1nh th\u01b0\u1eddng nhanh ch\u00f3ng b\u1ecb x\u1ebfp xu\u1ed1ng cu\u1ed1i danh s\u00e1ch vi\u1ec7c c\u1ea7n l\u00e0m. Tuy nhi\u00ean, ch\u1ec9 c\u1ea7n d\u00e0nh ch\u00fat th\u1eddi gian l\u00ean k\u1ebf ho\u1ea1ch tr\u01b0\u1edbc, vi\u1ec7c \u0103n u\u1ed1ng b\u1ed5 d\u01b0\u1ee1ng s\u1ebd tr\u1edf n\u00ean d\u1ec5 d\u00e0ng h\u01a1n nhi\u1ec1u trong su\u1ed1t c\u1ea3 tu\u1ea7n.<\/p>\n\n\n\n

C\u00e1c bu\u1ed5i tr\u00ecnh di\u1ec5n n\u1ea5u \u0103n \u0111\u1ec1u MI\u1ec4N PH\u00cd nh\u01b0ng ch\u1ed7 ng\u1ed3i c\u00f3 h\u1ea1n. \u0110\u1ed1i v\u1edbi c\u00e1c bu\u1ed5i tr\u00ecnh di\u1ec5n n\u1ea5u \u0103n d\u00e0nh cho tr\u1ebb em, tr\u1ebb em d\u01b0\u1edbi 8 tu\u1ed5i c\u1ea7n c\u00f3 ng\u01b0\u1eddi l\u1edbn \u0111i c\u00f9ng. \u0110\u1ec3 xem c\u00e1c bu\u1ed5i tr\u00ecnh di\u1ec5n s\u1eafp t\u1edbi ho\u1eb7c \u0111\u1eb7t ch\u1ed7, vui l\u00f2ng truy c\u1eadp... \u0111\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn<\/a> ho\u1eb7c g\u1ecdi s\u1ed1 918.595.4419.<\/p>\n\n\n\n

Y\u1ebfn m\u1ea1ch ng\u00e2m qua \u0111\u00eam, Shakshuka v\u00e0 Pudding h\u1ea1t chia<\/h2>\n\n\n\n
\"\"
B\u1eefa s\u00e1ng l\u00e0nh m\u1ea1nh. Y\u1ebfn m\u1ea1ch ng\u00e2m qua \u0111\u00eam v\u1edbi c\u00e1c lo\u1ea1i qu\u1ea3 m\u1ecdng v\u00e0 tr\u00e1i c\u00e2y t\u01b0\u01a1i trong l\u1ecd th\u1ee7y tinh. N\u1ec1n v\u1ea3i m\u00e0u xanh d\u01b0\u01a1ng. \u1ea2nh c\u1eadn c\u1ea3nh.<\/figcaption><\/figure>\n\n\n\n

Trong l\u1edbp h\u1ecdc dinh d\u01b0\u1ee1ng d\u00e0nh cho ng\u01b0\u1eddi l\u1edbn th\u00e1ng S\u00e1u, c\u00e1c h\u1ecdc vi\u00ean \u0111\u00e3 c\u00f9ng nhau kh\u00e1m ph\u00e1 nh\u1eefng \u00fd t\u01b0\u1edfng chu\u1ea9n b\u1ecb b\u1eefa \u0103n thi\u1ebft th\u1ef1c ph\u00f9 h\u1ee3p v\u1edbi l\u1ecbch tr\u00ecnh b\u1eadn r\u1ed9n. Th\u1ef1c \u0111\u01a1n th\u00e1ng n\u00e0y g\u1ed3m ba c\u00f4ng th\u1ee9c \u0111\u01a1n gi\u1ea3n, ngon mi\u1ec7ng gi\u00fap vi\u1ec7c \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh tr\u1edf n\u00ean d\u1ec5 d\u00e0ng h\u01a1n, ngay c\u1ea3 trong nh\u1eefng ng\u00e0y b\u1eadn r\u1ed9n nh\u1ea5t. H\u1ecd \u0111\u00e3 h\u1ecdc c\u00e1ch chu\u1ea9n b\u1ecb b\u1eefa s\u00e1ng c\u00f3 th\u1ec3 l\u00e0m tr\u01b0\u1edbc nh\u01b0 y\u1ebfn m\u1ea1ch ng\u00e2m qua \u0111\u00eam v\u00e0 pudding h\u1ea1t chia, v\u00e0 kh\u00e1m ph\u00e1 c\u00e1ch c\u00e1c c\u00f4ng th\u1ee9c \u0111a n\u0103ng nh\u01b0 shakshuka c\u00f3 th\u1ec3 bi\u1ebfn rau c\u1ee7 th\u1eeba th\u00e0nh m\u1ed9t b\u1eefa \u0103n ngon mi\u1ec7ng v\u00e0 gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng. Nh\u1eefng chi\u1ebfn l\u01b0\u1ee3c d\u1ec5 d\u00e0ng n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap vi\u1ec7c \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh tr\u1edf n\u00ean thu\u1eadn ti\u1ec7n h\u01a1n m\u00e0 c\u00f2n gi\u00fap x\u00e2y d\u1ef1ng nh\u1eefng b\u1eefa \u0103n c\u00e2n b\u1eb1ng, gi\u00e0u ch\u1ea5t x\u01a1 v\u00e0 protein \u0111\u1ec3 b\u1ea1n lu\u00f4n c\u1ea3m th\u1ea5y no l\u00e2u. <\/p>\n\n\n\n

Shakshuka x\u00fac x\u00edch g\u00e0 t\u00e2y<\/strong>

Th\u00e0nh ph\u1ea7n:
\u2022 450g x\u00fac x\u00edch g\u00e0 t\u00e2y n\u1ea1c \u0103n s\u00e1ng
\u2022 1 mu\u1ed7ng canh d\u1ea7u \u00f4 liu
\u2022 1 c\u1ee7 h\u00e0nh t\u00e2y, th\u00e1i h\u1ea1t l\u1ef1u
\u2022 2 qu\u1ea3 \u1edbt chu\u00f4ng, th\u00e1i h\u1ea1t l\u1ef1u
\u2022 3 t\u00e9p t\u1ecfi b\u0103m nh\u1ecf
\u2022 1 lon (28 oz) c\u00e0 chua nghi\u1ec1n
\u2022 1 lon (14,5 oz) c\u00e0 chua th\u00e1i h\u1ea1t l\u1ef1u
\u2022 1 lon (113g) \u1edbt xanh th\u00e1i h\u1ea1t l\u1ef1u (t\u00f9y ch\u1ecdn)
\u2022 1 th\u00eca c\u00e0 ph\u00ea b\u1ed9t \u1edbt b\u1ed9t
\u2022 1 th\u00eca c\u00e0 ph\u00ea th\u00ec l\u00e0
\u2022 \u00bd th\u00eca c\u00e0 ph\u00ea b\u1ed9t \u1edbt
\u2022 N\u00eam mu\u1ed1i v\u00e0 ti\u00eau cho v\u1eeba \u0103n
\u2022 2\u20133 ch\u00e9n rau bina
\u2022 6\u20138 qu\u1ea3 tr\u1ee9ng
\u2022 Rau m\u00f9i t\u00e2y ho\u1eb7c rau ng\u00f2 t\u01b0\u01a1i
\u2022 Ph\u00f4 mai Parmesan ho\u1eb7c feta (t\u00f9y ch\u1ecdn)
\u2022 B\u00e1nh m\u00ec nguy\u00ean c\u00e1m gi\u00f2n

H\u01b0\u1edbng d\u1eabn:
1. Chi\u00ean x\u00fac x\u00edch cho \u0111\u1ebfn khi v\u00e0ng; v\u1edbt ra.
2. X\u00e0o h\u00e0nh t\u00e2y v\u00e0 \u1edbt chu\u00f4ng trong d\u1ea7u \u00f4 liu kho\u1ea3ng 5-7 ph\u00fat. Th\u00eam t\u1ecfi v\u00e0o v\u00e0 x\u00e0o trong 30 gi\u00e2y.
3. Cho c\u00e0 chua, \u1edbt xanh, gia v\u1ecb v\u00e0 x\u00fac x\u00edch v\u00e0o, khu\u1ea5y \u0111\u1ec1u. \u0110un nh\u1ecf l\u1eeda trong 10-15 ph\u00fat.
4. Cho rau bina v\u00e0o khu\u1ea5y \u0111\u1ec1u cho \u0111\u1ebfn khi rau h\u00e9o.
5. T\u1ea1o nh\u1eefng ch\u1ed7 tr\u0169ng, \u0111\u1eadp tr\u1ee9ng v\u00e0o n\u01b0\u1edbc s\u1ed1t, \u0111\u1eady n\u1eafp v\u00e0 n\u1ea5u cho \u0111\u1ebfn khi tr\u1ee9ng ch\u00edn theo \u00fd mu\u1ed1n.
6. Trang tr\u00ed v\u1edbi rau th\u01a1m v\u00e0 ph\u00f4 mai (n\u1ebfu mu\u1ed1n).
7. D\u00f9ng k\u00e8m v\u1edbi b\u00e1nh m\u00ec.<\/p>\n\n\n\n

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

Shakshuka \u0111\u1eadu g\u00e0 chay<\/strong>

Th\u00e0nh ph\u1ea7n:
\u2022 2 mu\u1ed7ng canh d\u1ea7u \u00f4 liu
\u2022 1 c\u1ee7 h\u00e0nh t\u00e2y, th\u00e1i h\u1ea1t l\u1ef1u
\u2022 2 qu\u1ea3 \u1edbt chu\u00f4ng, th\u00e1i h\u1ea1t l\u1ef1u
\u2022 3 t\u00e9p t\u1ecfi b\u0103m nh\u1ecf
\u2022 1 lon (28 oz) c\u00e0 chua nghi\u1ec1n
\u2022 1 lon (15 oz) \u0111\u1eadu g\u00e0, \u0111\u1ec3 r\u00e1o n\u01b0\u1edbc
\u2022 1 th\u00eca c\u00e0 ph\u00ea b\u1ed9t \u1edbt b\u1ed9t
\u2022 1 th\u00eca c\u00e0 ph\u00ea th\u00ec l\u00e0
\u2022 \u00bd th\u00eca c\u00e0 ph\u00ea b\u1ed9t \u1edbt
\u2022 Mu\u1ed1i v\u00e0 ti\u00eau
\u2022 2\u20133 ch\u00e9n rau bina
\u2022 Rau m\u00f9i t\u00e2y ho\u1eb7c rau ng\u00f2 t\u01b0\u01a1i
\u2022 B\u00e1nh m\u00ec nguy\u00ean c\u00e1m gi\u00f2n<\/p>\n\n\n\n

H\u01b0\u1edbng d\u1eabn:
1. X\u00e0o h\u00e0nh t\u00e2y v\u00e0 \u1edbt chu\u00f4ng cho \u0111\u1ebfn khi m\u1ec1m. Th\u00eam t\u1ecfi.
2. Cho c\u00e0 chua, \u0111\u1eadu g\u00e0 v\u00e0 gia v\u1ecb v\u00e0o, khu\u1ea5y \u0111\u1ec1u. \u0110un nh\u1ecf l\u1eeda trong 10-15 ph\u00fat.
3. Cho rau bina v\u00e0o khu\u1ea5y \u0111\u1ec1u cho \u0111\u1ebfn khi rau h\u00e9o.
4. Trang tr\u00ed v\u1edbi c\u00e1c lo\u1ea1i rau th\u01a1m v\u00e0 d\u00f9ng k\u00e8m v\u1edbi b\u00e1nh m\u00ec.<\/p>\n\n\n\n

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

B\u00e1nh pudding h\u1ea1t chia chanh d\u00e2u t\u00e2y
<\/strong>
Th\u00e0nh ph\u1ea7n:
\u2022 2 c\u1ed1c s\u1eefa kh\u00f4ng \u0111\u01b0\u1eddng t\u00f9y ch\u1ecdn
\u2022 \u00bd c\u1ed1c h\u1ea1t chia
\u2022 1 c\u1ed1c d\u00e2u t\u00e2y th\u00e1i h\u1ea1t l\u1ef1u
\u2022 V\u1ecf c\u1ee7a 1 qu\u1ea3 chanh
\u2022 2 mu\u1ed7ng canh n\u01b0\u1edbc c\u1ed1t chanh
\u2022 1-2 mu\u1ed7ng canh siro c\u00e2y phong ho\u1eb7c m\u1eadt ong (t\u00f9y ch\u1ecdn)
\u2022 1 th\u00eca c\u00e0 ph\u00ea vani

H\u01b0\u1edbng d\u1eabn:
\u0110\u00e1nh \u0111\u1ec1u t\u1ea5t c\u1ea3 c\u00e1c nguy\u00ean li\u1ec7u tr\u1eeb d\u00e2u t\u00e2y. \u0110\u1ec3 y\u00ean 10 ph\u00fat, \u0111\u00e1nh l\u1ea1i l\u1ea7n n\u1eefa, cho d\u00e2u t\u00e2y v\u00e0o, \u0111\u1ec3 trong t\u1ee7 l\u1ea1nh \u00edt nh\u1ea5t 4 ti\u1ebfng ho\u1eb7c qua \u0111\u00eam. D\u00f9ng l\u1ea1nh.<\/p>\n\n\n\n

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

Y\u1ebfn m\u1ea1ch ng\u00e2m qua \u0111\u00eam v\u1edbi s\u1ed1t caramel ch\u00e0 l\u00e0
<\/strong>
Th\u00e0nh ph\u1ea7n:
\u2022 2 c\u1ed1c y\u1ebfn m\u1ea1ch c\u00e1n d\u1eb9t
\u2022 2 c\u1ed1c s\u1eefa t\u00f9y ch\u1ecdn
\u2022 1 c\u1ed1c s\u1eefa chua Hy L\u1ea1p nguy\u00ean ch\u1ea5t
\u2022 4 qu\u1ea3 ch\u00e0 l\u00e0 Medjool, b\u1ecf h\u1ea1t
\u2022 1 th\u00eca c\u00e0 ph\u00ea vani
\u2022 1 th\u00eca c\u00e0 ph\u00ea b\u1ed9t qu\u1ebf
\u2022 M\u1ed9t nh\u00fam mu\u1ed1i
\u2022 2 mu\u1ed7ng canh h\u1ea1t chia

H\u01b0\u1edbng d\u1eabn:
1. Xay nhuy\u1ec5n ch\u00e0 l\u00e0 v\u1edbi s\u1eefa cho \u0111\u1ebfn khi m\u1ecbn.
2. Cho c\u00e1c nguy\u00ean li\u1ec7u c\u00f2n l\u1ea1i v\u00e0o, khu\u1ea5y \u0111\u1ec1u.
3. Cho v\u00e0o t\u1ee7 l\u1ea1nh qua \u0111\u00eam.
4. Chia v\u00e0o c\u00e1c h\u0169 v\u00e0 th\u00eam tr\u00e1i c\u00e2y ho\u1eb7c c\u00e1c lo\u1ea1i h\u1ea1t l\u00ean tr\u00ean tr\u01b0\u1edbc khi d\u00f9ng.<\/p>\n\n\n\n

\n\n\n\n

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

B\u00e1nh Quesadillas v\u00e0 kem d\u1ee9a<\/h2>\n\n\n\n
\"\"
H\u00ecnh \u1ea3nh c\u1eadn c\u1ea3nh m\u00f3n b\u00e1nh Quesadillas g\u00e0 v\u00e0 ph\u00f4 mai n\u01b0\u1edbng, \u0103n k\u00e8m v\u1edbi s\u1ed1t Salsa v\u00e0 s\u1ed1t Guacamole tr\u00ean \u0111\u0129a \u0111\u00e1.<\/figcaption><\/figure>\n\n\n\n

C\u00e1c b\u00e9 \u0111\u00e3 r\u1ea5t th\u00edch th\u00fa khi t\u1ef1 tay l\u00e0m m\u00f3n Quesadillas chay v\u00e0 m\u00f3n kem d\u1ee9a t\u1ef1 l\u00e0m th\u01a1m ngon. L\u1edbp h\u1ecdc th\u1ef1c h\u00e0nh n\u00e0y t\u1eadp trung v\u00e0o c\u00e1c c\u00f4ng th\u1ee9c n\u1ea5u \u0103n nhanh ch\u00f3ng, ngon mi\u1ec7ng, gi\u00fap vi\u1ec7c \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh tr\u1edf n\u00ean d\u1ec5 d\u00e0ng, ngay c\u1ea3 trong nh\u1eefng ng\u00e0y b\u1eadn r\u1ed9n.<\/p>\n\n\n\n

B\u00e1nh Quesadillas \u0103n s\u00e1ng<\/strong>

Th\u00e0nh ph\u1ea7n:
\u2022 4 b\u00e1nh tortilla
\u2022 4 qu\u1ea3 tr\u1ee9ng
\u2022 \u00bd ch\u00e9n ph\u00f4 mai b\u00e0o s\u1ee3i
\u2022 \u00bd ch\u00e9n rau bina
\u2022 1\/4 c\u1ee7 h\u00e0nh t\u00e2y, th\u00e1i h\u1ea1t l\u1ef1u
\u2022 1 mu\u1ed7ng canh d\u1ea7u \u00f4 liu
\u2022 \u00bd th\u00eca c\u00e0 ph\u00ea b\u1ed9t t\u1ecfi
\u2022 Mu\u1ed1i v\u00e0 ti\u00eau

H\u01b0\u1edbng d\u1eabn:
1. \u0110\u1eadp tr\u1ee9ng v\u00e0o b\u00e1t, th\u00eam mu\u1ed1i, ti\u00eau v\u00e0 b\u1ed9t t\u1ecfi, r\u1ed3i \u0111\u00e1nh \u0111\u1ec1u cho \u0111\u1ebfn khi h\u1ed7n h\u1ee3p h\u00f2a quy\u1ec7n.
2. L\u00e0m n\u00f3ng d\u1ea7u trong ch\u1ea3o tr\u00ean l\u1eeda v\u1eeba; cho h\u00e0nh t\u00e2y v\u00e0o v\u00e0 n\u1ea5u trong 4-5 ph\u00fat cho \u0111\u1ebfn khi m\u1ec1m v\u00e0 h\u01a1i ch\u00e1y c\u1ea1nh.
v\u00e0ng.
3. \u0110\u1ed5 tr\u1ee9ng v\u00e0o v\u00e0 n\u1ea5u tr\u00ean l\u1eeda nh\u1ecf, khu\u1ea5y nh\u1eb9 nh\u00e0ng cho \u0111\u1ebfn khi tr\u1ee9ng m\u1ec1m v\u00e0 \u0111\u00f4ng l\u1ea1i (kh\u00f4ng b\u1ecb kh\u00f4).
4. Th\u00eam rau bina v\u00e0 n\u1ea5u cho \u0111\u1ebfn khi rau h\u00e9o (kho\u1ea3ng 1-2 ph\u00fat).
5. Ph\u1ebft h\u1ed7n h\u1ee3p tr\u1ee9ng l\u00ean m\u1ed9t n\u1eeda m\u1ed7i chi\u1ebfc b\u00e1nh tortilla v\u00e0 r\u1eafc ph\u00f4 mai l\u00ean tr\u00ean.
6. G\u1ea5p b\u00e1nh tortilla l\u1ea1i v\u00e0 chi\u00ean trong ch\u1ea3o tr\u00ean l\u1eeda v\u1eeba cho \u0111\u1ebfn khi v\u00e0ng n\u00e2u v\u00e0 gi\u00f2n, kho\u1ea3ng...
2-3 ph\u00fat m\u1ed7i m\u1eb7t.
7. L\u1ea5y ra, \u0111\u1ec3 ngu\u1ed9i m\u1ed9t ch\u00fat, sau \u0111\u00f3 c\u1eaft th\u00e0nh t\u1eebng mi\u1ebfng h\u00ecnh m\u00fai cau.<\/p>\n\n\n\n

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

Kem tr\u00e1i c\u00e2y t\u1ef1 l\u00e0m (Dole Whip)

<\/strong>Th\u00e0nh ph\u1ea7n:
\u2022 2 c\u1ed1c d\u1ee9a \u0111\u00f4ng l\u1ea1nh
\u2022 \u00bd c\u1ed1c s\u1eefa t\u01b0\u01a1i ho\u1eb7c s\u1eefa d\u1eeba
\u2022 1 mu\u1ed7ng canh m\u1eadt ong
\u2022 \u00bd th\u00eca c\u00e0 ph\u00ea chi\u1ebft xu\u1ea5t vani

H\u01b0\u1edbng d\u1eabn:
1. Cho d\u1ee9a \u0111\u00f4ng l\u1ea1nh, s\u1eefa, m\u1eadt ong v\u00e0 vani v\u00e0o m\u00e1y xay sinh t\u1ed1.
2. Xay cho \u0111\u1ebfn khi h\u1ed7n h\u1ee3p m\u1ecbn v\u00e0 s\u00e1nh, th\u1ec9nh tho\u1ea3ng d\u1eebng l\u1ea1i \u0111\u1ec3 v\u00e9t th\u00e0nh m\u00e1y xay.
3. N\u1ebfu h\u1ed7n h\u1ee3p qu\u00e1 \u0111\u1eb7c, th\u00eam m\u1ed9t ch\u00fat s\u1eefa v\u00e0 xay l\u1ea1i.
4. D\u00f9ng ngay \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c k\u1ebft c\u1ea5u m\u1ec1m m\u1ecbn nh\u01b0 kem.<\/p>","protected":false},"excerpt":{"rendered":"

When life gets busy, preparing healthy meals can quickly fall to the bottom of the to-do list. Spending just a little time planning ahead, however, can make nutritious eating much more manageable throughout the week. Demos are FREE to attend but space is limited. 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Spending just a little time planning ahead, however, can make nutritious eating much more manageable throughout the week. Demos are FREE to attend but space is limited. 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