{"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\/vi\/back-to-basics-school-ready-recipes\/","title":{"rendered":"Tr\u1edf v\u1ec1 v\u1edbi nh\u1eefng \u0111i\u1ec1u c\u01a1 b\u1ea3n: C\u00e1c c\u00f4ng th\u1ee9c n\u1ea5u \u0103n s\u1eb5n s\u00e0ng cho n\u0103m h\u1ecdc m\u1edbi"},"content":{"rendered":"

C\u00e1c bu\u1ed5i h\u01b0\u1edbng d\u1eabn n\u1ea5u \u0103n "Tr\u1edf l\u1ea1i v\u1edbi nh\u1eefng \u0111i\u1ec1u c\u01a1 b\u1ea3n: M\u00f9a t\u1ef1u tr\u01b0\u1eddng" c\u1ee7a ch\u00fang t\u00f4i t\u1eadp trung v\u00e0o nh\u1eefng m\u00f3n \u0103n d\u1ec5 l\u00e0m, ph\u00f9 h\u1ee3p v\u1edbi gia \u0111\u00ecnh v\u00e0 t\u1ed1t cho s\u1ee9c kh\u1ecfe h\u01a1n. M\u1ee5c ti\u00eau l\u00e0 \u0111\u1ec3 cho th\u1ea5y ch\u1ec9 c\u1ea7n m\u1ed9t v\u00e0i thay \u0111\u1ed5i \u0111\u01a1n gi\u1ea3n c\u0169ng c\u00f3 th\u1ec3 b\u1ed5 sung th\u00eam protein, ch\u1ea5t x\u01a1, tr\u00e1i c\u00e2y v\u00e0 rau c\u1ee7 v\u00e0o nh\u1eefng m\u00f3n \u0103n m\u00e0 tr\u1ebb em v\u00e0 ng\u01b0\u1eddi l\u1edbn \u0111\u00e3 y\u00eau th\u00edch m\u00e0 kh\u00f4ng l\u00e0m cho b\u1eefa t\u1ed1i tr\u1edf n\u00ean ph\u1ee9c t\u1ea1p.<\/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

S\u1eefa chua ly v\u1edbi salad \u0111\u1eadu, pizza v\u00e0 b\u00e1nh ph\u00f4 mai.<\/h2>\n\n\n\n
\"Four<\/figure>\n\n\n\n

Trong l\u1edbp h\u1ecdc dinh d\u01b0\u1ee1ng d\u00e0nh cho ng\u01b0\u1eddi l\u1edbn th\u00e1ng T\u00e1m c\u1ee7a ch\u00fang t\u00f4i, c\u00e1c h\u1ecdc vi\u00ean \u0111\u00e3 kh\u00e1m ph\u00e1 ra nh\u1eefng c\u00f4ng th\u1ee9c n\u1ea5u \u0103n \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\u1ecd \u0111\u00e3 h\u1ecdc c\u00e1ch chu\u1ea9n b\u1ecb m\u00f3n salad b\u1ed1n lo\u1ea1i \u0111\u1eadu th\u01a1m ngon, pizza t\u1ef1 l\u00e0m v\u00e0 s\u1eefa chua ph\u00f4 mai mini cho m\u00f3n tr\u00e1ng mi\u1ec7ng. Nh\u1eefng c\u00f4ng th\u1ee9c d\u1ec5 th\u1ef1c hi\u1ec7n n\u00e0y k\u1ebft h\u1ee3p c\u00e1c nguy\u00ean li\u1ec7u t\u1ed1t cho s\u1ee9c kh\u1ecfe v\u1edbi h\u01b0\u01a1ng v\u1ecb quen thu\u1ed9c m\u00e0 c\u1ea3 gia \u0111\u00ecnh \u0111\u1ec1u y\u00eau th\u00edch.<\/p>\n\n\n\n

Salad b\u1ed1n lo\u1ea1i \u0111\u1eadu t\u01b0\u01a1i ngon v\u1edbi n\u01b0\u1edbc s\u1ed1t chanh th\u1ea3o m\u1ed9c<\/strong>

Th\u00e0nh ph\u1ea7n:
1 lon \u0111\u1eadu \u0111en, r\u1eeda s\u1ea1ch v\u00e0 \u0111\u1ec3 r\u00e1o n\u01b0\u1edbc.
1 lon \u0111\u1eadu g\u00e0, r\u1eeda s\u1ea1ch v\u00e0 \u0111\u1ec3 r\u00e1o n\u01b0\u1edbc.
1 lon \u0111\u1eadu th\u1eadn, r\u1eeda s\u1ea1ch v\u00e0 \u0111\u1ec3 r\u00e1o n\u01b0\u1edbc
1 lon \u0111\u1eadu xanh, \u0111\u1ec3 r\u00e1o n\u01b0\u1edbc
\u00bc ch\u00e9n d\u1ea7u \u00f4 liu
2 mu\u1ed7ng canh gi\u1ea5m r\u01b0\u1ee3u vang \u0111\u1ecf
1 mu\u1ed7ng canh n\u01b0\u1edbc c\u1ed1t chanh
1 th\u00eca c\u00e0 ph\u00ea b\u1ed9t t\u1ecfi
\u00bd th\u00eca c\u00e0 ph\u00ea mu\u1ed1i
\u00bd th\u00eca c\u00e0 ph\u00ea h\u1ea1t ti\u00eau \u0111en
2 mu\u1ed7ng canh rau m\u00f9i t\u00e2y th\u00e1i nh\u1ecf, t\u00f9y ch\u1ecdn

H\u01b0\u1edbng d\u1eabn:
1. R\u1eeda s\u1ea1ch v\u00e0 \u0111\u1ec3 r\u00e1o h\u1ebft c\u00e1c lo\u1ea1i \u0111\u1eadu \u0111\u1ec3 lo\u1ea1i b\u1ecf l\u01b0\u1ee3ng mu\u1ed1i d\u01b0 th\u1eeba v\u00e0 tr\u00e1nh cho n\u01b0\u1edbc ch\u1ea5m b\u1ecb nh\u1ea1t.
2. Trong m\u1ed9t b\u00e1t nh\u1ecf, tr\u1ed9n \u0111\u1ec1u d\u1ea7u \u00f4 liu, gi\u1ea5m, n\u01b0\u1edbc c\u1ed1t chanh, b\u1ed9t t\u1ecfi, mu\u1ed1i v\u00e0 ti\u00eau.
cho \u0111\u1ebfn khi k\u1ebft h\u1ee3p ho\u00e0n to\u00e0n.
3. Cho b\u1ed1n h\u1ea1t \u0111\u1eadu \u0111\u00e3 r\u00e1o n\u01b0\u1edbc v\u00e0o m\u1ed9t b\u00e1t l\u1edbn v\u00e0 \u0111\u1ed5 n\u01b0\u1edbc s\u1ed1t l\u00ean tr\u00ean.
4. Tr\u1ed9n nh\u1eb9 nh\u00e0ng cho \u0111\u1ebfn khi t\u1ea5t c\u1ea3 c\u00e1c h\u1ea1t \u0111\u1eadu \u0111\u01b0\u1ee3c ph\u1ee7 \u0111\u1ec1u v\u00e0 b\u00f3ng m\u01b0\u1ee3t.
5. \u0110\u1ec3 salad ngh\u1ec9 t\u1eeb 20 \u0111\u1ebfn 30 ph\u00fat \u0111\u1ec3 \u0111\u1eadu ng\u1ea5m n\u01b0\u1edbc s\u1ed1t v\u00e0 h\u01b0\u01a1ng v\u1ecb \u0111\u01b0\u1ee3c \u0111\u1eadm \u0111\u00e0 h\u01a1n.
l\u00e0m s\u00e2u s\u1eafc th\u00eam.
6. N\u1ebfm th\u1eed tr\u01b0\u1edbc khi d\u00f9ng v\u00e0 th\u00eam m\u1ed9t ch\u00fat mu\u1ed1i, ti\u00eau ho\u1eb7c n\u01b0\u1edbc c\u1ed1t chanh n\u1ebfu c\u1ea7n.
7. R\u1eafc th\u00eam rau m\u00f9i t\u00e2y ngay tr\u01b0\u1edbc khi d\u00f9ng \u0111\u1ec3 m\u00f3n \u0103n th\u00eam t\u01b0\u01a1i ngon.<\/p>\n\n\n\n

M\u1eb9o t\u0103ng h\u01b0\u01a1ng v\u1ecb & L\u01b0u \u00fd dinh d\u01b0\u1ee1ng:
\u2022 Chanh v\u00e0 gi\u1ea5m gi\u00fap m\u00f3n salad c\u00f3 h\u01b0\u01a1ng v\u1ecb t\u01b0\u01a1i s\u00e1ng h\u01a1n, b\u1edbt nh\u1ea1t nh\u1ebdo h\u01a1n.
\u2022 Th\u00eam d\u01b0a chu\u1ed9t th\u00e1i h\u1ea1t l\u1ef1u, ng\u00f4 ho\u1eb7c \u1edbt chu\u00f4ng \u0111\u1ec3 m\u00f3n \u0103n th\u00eam gi\u00f2n.
\u2022 \u0110\u1ec3 salad ngh\u1ec9 ng\u01a1i m\u1ed9t l\u00fac s\u1ebd gi\u00fap n\u00f3 c\u00f3 v\u1ecb \u0111\u1eadm \u0111\u00e0 h\u01a1n thay v\u00ec nh\u1ea1t nh\u1ebdo.
\u2022 \u0110\u1eadu cung c\u1ea5p ch\u1ea5t x\u01a1 v\u00e0 protein th\u1ef1c v\u1eadt.
\u2022 Ch\u1ea5t x\u01a1 h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t v\u00e0 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh.
\u2022 D\u1ea7u \u00f4 liu c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n\n\n\n

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

C\u00f4ng th\u1ee9c l\u00e0m \u0111\u1ebf b\u00e1nh pizza s\u1eefa chua Hy L\u1ea1p d\u1ec5 d\u00e0ng<\/strong>

Th\u00e0nh ph\u1ea7n:
\u2022 1 c\u1ed1c s\u1eefa chua Hy L\u1ea1p nguy\u00ean ch\u1ea5t
\u2022 1 c\u1ed1c b\u1ed9t m\u00ec \u0111a d\u1ee5ng, ho\u1eb7c \u00bd c\u1ed1c b\u1ed9t m\u00ec \u0111a d\u1ee5ng c\u1ed9ng v\u1edbi \u00bd c\u1ed1c b\u1ed9t m\u00ec nguy\u00ean c\u00e1m
\u2022 1 th\u00eca c\u00e0 ph\u00ea b\u1ed9t n\u1edf
\u2022 \u00bd th\u00eca c\u00e0 ph\u00ea mu\u1ed1i
\u2022 1 mu\u1ed7ng canh d\u1ea7u \u00f4 liu<\/p>\n\n\n\n

H\u01b0\u1edbng d\u1eabn:
Trong m\u1ed9t t\u00f4 c\u1ee1 v\u1eeba, tr\u1ed9n \u0111\u1ec1u b\u1ed9t m\u00ec, b\u1ed9t n\u1edf v\u00e0 mu\u1ed1i.
2. Th\u00eam s\u1eefa chua Hy L\u1ea1p v\u00e0 d\u1ea7u \u00f4 liu, sau \u0111\u00f3 d\u00f9ng th\u00eca khu\u1ea5y \u0111\u1ec1u cho \u0111\u1ebfn khi t\u1ea1o th\u00e0nh m\u1ed9t kh\u1ed1i b\u1ed9t th\u00f4, x\u00f9 x\u00ec.
3. \u0110\u1ed5 b\u1ed9t ra m\u1eb7t ph\u1eb3ng \u0111\u00e3 r\u1eafc m\u1ed9t \u00edt b\u1ed9t m\u00ec v\u00e0 nh\u00e0o trong 2 \u0111\u1ebfn 3 ph\u00fat, cho \u0111\u1ebfn khi b\u1ed9t m\u1ecbn, m\u1ec1m v\u00e0 ch\u1ec9 h\u01a1i d\u00ednh.
4. N\u1ebfu b\u1ed9t qu\u00e1 d\u00ednh, h\u00e3y th\u00eam b\u1ed9t m\u00ec t\u1eebng th\u00eca canh m\u1ed9t. N\u1ebfu b\u1ed9t kh\u00f4, h\u00e3y th\u00eam 1 th\u00eca c\u00e0 ph\u00ea s\u1eefa chua ho\u1eb7c n\u01b0\u1edbc.
5. \u0110\u1ec3 b\u1ed9t ngh\u1ec9 t\u1eeb 5 \u0111\u1ebfn 10 ph\u00fat \u0111\u1ec3 d\u1ec5 c\u00e1n h\u01a1n v\u00e0 kh\u00f4ng b\u1ecb co l\u1ea1i.
6. C\u00e1n ho\u1eb7c \u1ea5n b\u1ed9t l\u00ean khay n\u01b0\u1edbng \u0111\u00e3 \u0111\u01b0\u1ee3c ph\u1ebft m\u1ed9t l\u1edbp d\u1ea7u m\u1ecfng ho\u1eb7c l\u00f3t gi\u1ea5y n\u01b0\u1edbng.
7. N\u01b0\u1edbng s\u01a1 \u1edf 425\u00b0F (220\u00b0C) trong 5 \u0111\u1ebfn 7 ph\u00fat, cho \u0111\u1ebfn khi m\u1eb7t tr\u00ean h\u01a1i kh\u00f4 v\u00e0 b\u1ed9t b\u1eaft \u0111\u1ea7u \u0111\u00f4ng l\u1ea1i.
8. Th\u00eam n\u01b0\u1edbc s\u1ed1t v\u00e0 c\u00e1c lo\u1ea1i topping, sau \u0111\u00f3 n\u01b0\u1edbng l\u1ea1i cho \u0111\u1ebfn khi l\u1edbp v\u1ecf v\u00e0ng gi\u00f2n v\u00e0 ph\u00f4 mai s\u1ee7i b\u1ecdt.<\/p>\n\n\n\n

M\u1eb9o t\u0103ng h\u01b0\u01a1ng v\u1ecb & L\u01b0u \u00fd dinh d\u01b0\u1ee1ng:
\u2022 Tr\u1ed9n \u00bd th\u00eca c\u00e0 ph\u00ea b\u1ed9t t\u1ecfi ho\u1eb7c gia v\u1ecb \u00dd v\u00e0o b\u1ed9t \u0111\u1ec3 t\u0103ng h\u01b0\u01a1ng v\u1ecb.
\u2022 Tr\u01b0\u1edbc khi n\u01b0\u1edbng, ph\u1ebft d\u1ea7u \u00f4 liu l\u00ean c\u00e1c c\u1ea1nh b\u00e1nh v\u00e0 r\u1eafc m\u1ed9t ch\u00fat mu\u1ed1i.
\u2022 Th\u00eam 1 \u0111\u1ebfn 2 mu\u1ed7ng canh ph\u00f4 mai Parmesan b\u00e0o v\u00e0o b\u1ed9t \u0111\u1ec3 t\u0103ng th\u00eam h\u01b0\u01a1ng v\u1ecb v\u00e0 gi\u00fap b\u00e1nh v\u00e0ng \u0111\u1ec1u h\u01a1n.
\u2022 S\u1eefa chua Hy L\u1ea1p b\u1ed5 sung protein v\u00e0 gi\u00fap b\u1ed9t m\u1ec1m h\u01a1n.
\u2022 B\u1ed9t m\u00ec nguy\u00ean c\u00e1m b\u1ed5 sung ch\u1ea5t x\u01a1 v\u00e0 gi\u00fap no l\u00e2u h\u01a1n.
\u2022 B\u1ed9t l\u00e0m b\u00e1nh t\u1ea1i nh\u00e0 gi\u00fap gi\u1ea3m thi\u1ec3u vi\u1ec7c s\u1eed d\u1ee5ng c\u00e1c nguy\u00ean li\u1ec7u ch\u1ebf bi\u1ebfn s\u1eb5n.<\/p>\n\n\n\n

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

Pizza \u0111\u01a1n gi\u1ea3n t\u1ef1 l\u00e0m tr\u00ean khay n\u01b0\u1edbng<\/strong>

Th\u00e0nh ph\u1ea7n:
\u2022 1 m\u1ebb b\u1ed9t l\u00e0m pizza s\u1eefa chua Hy L\u1ea1p d\u1ec5 l\u00e0m
\u2022 1 c\u1ed1c s\u1ed1t c\u00e0 chua
\u2022 1 th\u00eca c\u00e0 ph\u00ea b\u1ed9t t\u1ecfi
\u2022 1 th\u00eca c\u00e0 ph\u00ea l\u00e1 oregano kh\u00f4
\u2022 \u00bd th\u00eca c\u00e0 ph\u00ea mu\u1ed1i
\u2022 1 \u00bd ch\u00e9n ph\u00f4 mai mozzarella b\u00e0o s\u1ee3i
\u2022 1 mu\u1ed7ng canh d\u1ea7u \u00f4 liu
\u2022 C\u00e1c lo\u1ea1i topping t\u00f9y ch\u1ecdn: rau bina, \u1edbt chu\u00f4ng, n\u1ea5m, \u00f4 liu<\/p>\n\n\n\n

H\u01b0\u1edbng d\u1eabn:
1. L\u00e0m n\u00f3ng l\u00f2 n\u01b0\u1edbng \u0111\u1ebfn 425\u00b0F (kho\u1ea3ng 220\u00b0C) n\u1ebfu l\u00f2 ch\u01b0a n\u00f3ng sau khi n\u01b0\u1edbng s\u01a1 \u0111\u1ebf b\u00e1nh.
2. Trong m\u1ed9t b\u00e1t nh\u1ecf, tr\u1ed9n \u0111\u1ec1u s\u1ed1t c\u00e0 chua, b\u1ed9t t\u1ecfi, l\u00e1 oregano v\u00e0 mu\u1ed1i \u0111\u1ec3 n\u00eam gia v\u1ecb cho s\u1ed1t tr\u01b0\u1edbc khi ph\u1ebft l\u00ean b\u00e1nh pizza.
3. Ph\u1ebft \u0111\u1ec1u n\u01b0\u1edbc s\u1ed1t l\u00ean \u0111\u1ebf b\u00e1nh \u0111\u00e3 n\u01b0\u1edbng s\u01a1, ch\u1eeba m\u1ed9t \u0111\u01b0\u1eddng vi\u1ec1n nh\u1ecf xung quanh c\u00e1c c\u1ea1nh.
4. R\u1eafc \u0111\u1ec1u ph\u00f4 mai mozzarella l\u00ean tr\u00ean sao cho m\u1ed7i mi\u1ebfng b\u00e1nh \u0111\u1ec1u c\u00f3 ph\u00f4 mai.
5. Cho ph\u1ea7n nh\u00e2n v\u00e0o m\u1ed9t l\u1edbp m\u1ecfng \u0111\u1ec3 ph\u1ea7n \u0111\u1ebf b\u00e1nh v\u1eabn gi\u00f2n.
6. R\u01b0\u1edbi nh\u1eb9 d\u1ea7u \u00f4 liu l\u00ean tr\u00ean \u0111\u1ec3 b\u00e1nh ch\u00edn v\u00e0ng \u0111\u1ec1u h\u01a1n v\u00e0 c\u00f3 v\u1ecb \u0111\u1eadm \u0111\u00e0 h\u01a1n.
7. N\u01b0\u1edbng t\u1eeb 8 \u0111\u1ebfn 10 ph\u00fat, cho \u0111\u1ebfn khi ph\u00f4 mai tan ch\u1ea3y, s\u1ee7i b\u1ecdt v\u00e0 l\u1edbp v\u1ecf xung quanh c\u00e1c c\u1ea1nh c\u00f3 m\u00e0u v\u00e0ng n\u00e2u.
7. \u0110\u1ec3 b\u00e1nh pizza ngh\u1ec9 t\u1eeb 2 \u0111\u1ebfn 3 ph\u00fat tr\u01b0\u1edbc khi c\u1eaft \u0111\u1ec3 ph\u00f4 mai \u0111\u00f4ng l\u1ea1i m\u1ed9t ch\u00fat.<\/p>\n\n\n\n

M\u1eb9o t\u0103ng h\u01b0\u01a1ng v\u1ecb & L\u01b0u \u00fd dinh d\u01b0\u1ee1ng:
\u2022 N\u00eam gia v\u1ecb cho n\u01b0\u1edbc s\u1ed1t tr\u01b0\u1edbc gi\u00fap b\u00e1nh pizza kh\u00f4ng b\u1ecb nh\u1ea1t nh\u1ebdo.
\u2022 Th\u00eam \u1edbt b\u1ed9t ho\u1eb7c h\u00fang qu\u1ebf t\u01b0\u01a1i sau khi n\u01b0\u1edbng \u0111\u1ec3 t\u0103ng th\u00eam h\u01b0\u01a1ng v\u1ecb.
\u2022 Tr\u00e1nh cho qu\u00e1 nhi\u1ec1u nh\u00e2n l\u00ean tr\u00ean \u0111\u1ec3 b\u00e1nh pizza kh\u00f4ng b\u1ecb nh\u00e3o.
\u2022 S\u1ed1t c\u00e0 chua cung c\u1ea5p ch\u1ea5t ch\u1ed1ng oxy h\u00f3a t\u1eeb lycopene.
\u2022 Rau \u0103n k\u00e8m gi\u00fap b\u1ed5 sung ch\u1ea5t x\u01a1 v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t.
\u2022 B\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 l\u00e0m \u0111\u1ebf b\u00e1nh b\u1eb1ng b\u1ed9t m\u00ec nguy\u00ean c\u00e1m \u0111\u1ec3 b\u1ed5 sung th\u00eam ch\u1ea5t x\u01a1.<\/p>\n\n\n\n

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

S\u1eefa chua ph\u00f4 mai mini
<\/strong>
Th\u00e0nh ph\u1ea7n:
1 c\u1ed1c s\u1eefa chua Hy L\u1ea1p nguy\u00ean ch\u1ea5t
2 mu\u1ed7ng canh ph\u00f4 mai kem, l\u00e0m m\u1ec1m
1 mu\u1ed7ng canh m\u1eadt ong ho\u1eb7c siro c\u00e2y phong
\u00bd th\u00eca c\u00e0 ph\u00ea chi\u1ebft xu\u1ea5t vani
2 mu\u1ed7ng canh b\u00e1nh quy graham nghi\u1ec1n n\u00e1t
Tr\u00e1i c\u00e2y t\u01b0\u01a1i ho\u1eb7c m\u1ee9t tr\u00e1i c\u00e2y, t\u00f9y ch\u1ecdn<\/p>\n\n\n\n

H\u01b0\u1edbng d\u1eabn:
1. Cho s\u1eefa chua, ph\u00f4 mai kem \u0111\u00e3 l\u00e0m m\u1ec1m, m\u1eadt ong v\u00e0 vani v\u00e0o m\u1ed9t c\u00e1i b\u00e1t.
2. \u0110\u00e1nh \u0111\u1ec1u cho \u0111\u1ebfn khi h\u1ed7n h\u1ee3p m\u1ecbn v\u00e0 s\u00e1nh, \u0111\u1ea3m b\u1ea3o ph\u00f4 mai kem \u0111\u01b0\u1ee3c tr\u1ed9n \u0111\u1ec1u v\u00e0 kh\u00f4ng c\u00f2n v\u00f3n c\u1ee5c.
3. N\u1ebfm th\u1eed v\u00e0 \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed9 ng\u1ecdt n\u1ebfu c\u1ea7n.
4. M\u00fac h\u1ed7n h\u1ee3p v\u00e0o c\u00e1c c\u1ed1c ho\u1eb7c l\u1ecd nh\u1ecf.
5. R\u1eafc v\u1ee5n b\u00e1nh quy graham l\u00ean tr\u00ean \u0111\u1ec3 t\u1ea1o k\u1ebft c\u1ea5u gi\u1ed1ng b\u00e1nh ph\u00f4 mai.
6. L\u00e0m l\u1ea1nh t\u1eeb 15 \u0111\u1ebfn 20 ph\u00fat tr\u01b0\u1edbc khi d\u00f9ng \u0111\u1ec3 h\u1ed7n h\u1ee3p \u0111\u1eb7c h\u01a1n v\u00e0 c\u00f3 k\u1ebft c\u1ea5u gi\u1ed1ng m\u00f3n tr\u00e1ng mi\u1ec7ng h\u01a1n.
7. Th\u00eam qu\u1ea3 m\u1ecdng ho\u1eb7c m\u1ee9t ngay tr\u01b0\u1edbc khi d\u00f9ng n\u1ebfu c\u00f3.<\/p>\n\n\n\n

M\u1eb9o t\u0103ng h\u01b0\u01a1ng v\u1ecb & L\u01b0u \u00fd dinh d\u01b0\u1ee1ng:
C\u00e1c lo\u1ea1i qu\u1ea3 m\u1ecdng b\u1ed5 sung ch\u1ea5t ch\u1ed1ng oxy h\u00f3a v\u00e0 t\u1ea1o m\u00e0u s\u1eafc cho qu\u1ea3.
M\u1ed9t ch\u00fat qu\u1ebf ho\u1eb7c v\u1ecf chanh s\u1ebd l\u00e0m t\u0103ng th\u00eam h\u01b0\u01a1ng v\u1ecb b\u00e1nh ph\u00f4 mai c\u1ed5 \u0111i\u1ec3n.
X\u1ebfp b\u00e1nh quy graham \u1edf l\u1edbp d\u01b0\u1edbi v\u00e0 l\u1edbp tr\u00ean \u0111\u1ec3 t\u1ea1o th\u00eam \u0111\u1ed9 gi\u00f2n.
H\u00e3y d\u00f9ng s\u1eefa chua Hy L\u1ea1p v\u1ecb vani \u0111\u1ec3 c\u00f3 phi\u00ean b\u1ea3n ng\u1ecdt h\u01a1n n\u1eefa.
S\u1eefa chua Hy L\u1ea1p cung c\u1ea5p protein. \u0110i\u1ec1u n\u00e0y mang l\u1ea1i c\u1ea3m gi\u00e1c nh\u01b0 m\u1ed9t m\u00f3n tr\u00e1ng mi\u1ec7ng nh\u01b0ng \u00edt \u0111\u01b0\u1eddng h\u01a1n so v\u1edbi b\u00e1nh ph\u00f4 mai truy\u1ec1n th\u1ed1ng.<\/p>\n\n\n\n

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

\n\n\n\n

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

N\u1ea5u \u0103n cho tr\u1ebb em \u2013 M\u00f3n m\u00ec \u1ed1ng ph\u00f4 mai rau c\u1ee7 gi\u1ea5u k\u00edn trong c\u1ed1c<\/h2>\n\n\n\n
\n
\"Baked<\/figure>\n<\/figure>\n\n\n\n

C\u00e1c \u0111\u1ea7u b\u1ebfp nh\u00ed \u0111\u00e3 h\u1ecdc \u0111\u01b0\u1ee3c r\u1eb1ng nh\u1eefng nguy\u00ean li\u1ec7u l\u00e0nh m\u1ea1nh c\u00f3 th\u1ec3 v\u1eeba ngon mi\u1ec7ng v\u1eeba th\u00fa v\u1ecb! Trong l\u1edbp h\u1ecdc th\u1ef1c h\u00e0nh n\u00e0y, c\u00e1c em \u0111\u00e3 l\u00e0m m\u00f3n Casserole Mac & Cheese n\u01b0\u1edbng v\u1edbi rau c\u1ee7 \u0111\u01b0\u1ee3c gi\u1ea5u k\u00edn v\u00e0 b\u00e1nh quy l\u00ea, \u0111\u1ed3ng th\u1eddi kh\u00e1m ph\u00e1 nh\u1eefng c\u00e1ch \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 t\u1ea1o ra nh\u1eefng phi\u00ean b\u1ea3n b\u1ed5 d\u01b0\u1ee1ng c\u1ee7a c\u00e1c m\u00f3n \u0103n y\u00eau th\u00edch.<\/p>\n\n\n\n

M\u00f3n m\u00ec \u1ed1ng ph\u00f4 mai n\u01b0\u1edbng v\u1edbi rau c\u1ee7 \u1ea9n b\u00ean trong<\/strong><\/p>\n\n\n\n

Th\u00e0nh ph\u1ea7n:
\u2022 1\/2 ch\u00e9n c\u00e0 r\u1ed1t v\u00e0\/ho\u1eb7c s\u00fap l\u01a1 nghi\u1ec1n nhuy\u1ec5n
\u2022 B\u00f4ng c\u1ea3i xanh th\u00e1i nh\u1ecf, t\u00f9y theo s\u1edf th\u00edch
\u2022 2 qu\u1ea3 tr\u1ee9ng
\u2022 1 th\u00eca c\u00e0 ph\u00ea b\u1ed9t t\u1ecfi
\u2022 1 th\u00eca c\u00e0 ph\u00ea b\u1ed9t h\u00e0nh t\u00e2y
\u2022 M\u1ed9t nh\u00fam b\u1ed9t m\u00f9 t\u1ea1t<\/p>\n\n\n\n

H\u01b0\u1edbng d\u1eabn:
1. L\u00e0m n\u00f3ng l\u00f2 n\u01b0\u1edbng \u0111\u1ebfn 375\u00b0F (kho\u1ea3ng 190\u00b0C).
2. Tr\u1ed9n \u0111\u1ec1u m\u00ec \u0111\u00e3 lu\u1ed9c, ph\u00f4 mai, s\u1eefa, rau nghi\u1ec1n, b\u00f4ng c\u1ea3i xanh, tr\u1ee9ng, mu\u1ed1i, b\u1ed9t t\u1ecfi, b\u1ed9t h\u00e0nh v\u00e0 b\u1ed9t m\u00f9 t\u1ea1t v\u1edbi nhau cho \u0111\u1ebfn khi c\u00e1c nguy\u00ean li\u1ec7u h\u00f2a quy\u1ec7n.
3. Thay v\u00ec d\u00f9ng khu\u00f4n muffin, h\u00e3y \u0111\u1ed5 h\u1ed7n h\u1ee3p v\u00e0o khay n\u01b0\u1edbng \u0111\u00e3 \u0111\u01b0\u1ee3c ph\u1ebft m\u1ed9t l\u1edbp d\u1ea7u m\u1ecfng.
4. N\u01b0\u1edbng cho \u0111\u1ebfn khi b\u00e1nh ch\u00edn v\u00e0 c\u00f3 m\u00e0u v\u00e0ng nh\u1ea1t, sau \u0111\u00f3 \u0111\u1ec3 ngu\u1ed9i m\u1ed9t ch\u00fat r\u1ed3i c\u1eaft th\u00e0nh t\u1eebng mi\u1ebfng vu\u00f4ng \u0111\u1ec3 d\u00f9ng.<\/p>\n\n\n\n

M\u1eb9o t\u0103ng h\u01b0\u01a1ng v\u1ecb:
\u2022 B\u1ed9t t\u1ecfi ho\u1eb7c \u1edbt b\u1ed9t gi\u00fap t\u0103ng h\u01b0\u01a1ng v\u1ecb m\u00e0 kh\u00f4ng l\u00e0m m\u00f3n \u0103n cay.
\u2022 S\u1eed d\u1ee5ng lo\u1ea1i ph\u00f4 mai c\u00f3 v\u1ecb \u0111\u1eadm h\u01a1n \u0111\u1ec3 c\u00f3 h\u01b0\u01a1ng v\u1ecb ngon h\u01a1n v\u1edbi c\u00f9ng m\u1ed9t l\u01b0\u1ee3ng.
\u2022 C\u00e0 r\u1ed1t xay nhuy\u1ec5n c\u00f3 v\u1ecb ng\u1ecdt nh\u1eb9, r\u1ea5t h\u1ee3p v\u1edbi ph\u00f4 mai.
\u2022 Rau c\u1ee7 nghi\u1ec1n nhuy\u1ec5n b\u1ed5 sung ch\u1ea5t dinh d\u01b0\u1ee1ng m\u00e0 v\u1eabn gi\u1eef \u0111\u01b0\u1ee3c k\u1ebft c\u1ea5u ph\u00f9 h\u1ee3p v\u1edbi tr\u1ebb em.
\u2022 Ph\u00f4 mai v\u00e0 s\u1eefa b\u1ed5 sung canxi v\u00e0 protein.
\u2022 Kh\u1ea9u ph\u1ea7n nh\u1ecf d\u1ec5 c\u1ea7m n\u1eafm v\u00e0 n\u1ebfm th\u1eed \u0111\u1ed1i v\u1edbi tr\u1ebb em.<\/p>\n\n\n\n

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

B\u00e1nh quy s\u00f4 c\u00f4 la chip v\u1ecb l\u00ea

<\/strong>Th\u00e0nh ph\u1ea7n:
\u2022 1 ch\u00e9n l\u00ea th\u00e1i nh\u1ecf ho\u1eb7c l\u00ea x\u00e0o
\u2022 \u00bc c\u1ed1c b\u1ed9t y\u1ebfn m\u1ea1ch
\u2022 \u00bc c\u1ed1c y\u1ebfn m\u1ea1ch nguy\u00ean h\u1ea1t
\u2022 \u00bc c\u1ed1c b\u1ed9t m\u00ec \u0111a d\u1ee5ng ho\u1eb7c b\u1ed9t m\u00ec nguy\u00ean c\u00e1m
\u2022 2 mu\u1ed7ng canh siro c\u00e2y phong
\u2022 1 mu\u1ed7ng canh \u0111\u01b0\u1eddng n\u00e2u
\u2022 3 mu\u1ed7ng canh b\u01a1 tan ch\u1ea3y
\u2022 \u00bd th\u00eca c\u00e0 ph\u00ea b\u1ed9t qu\u1ebf
\u2022 \u00bc th\u00eca c\u00e0 ph\u00ea nh\u1ee5c \u0111\u1eadu kh\u1ea5u
\u2022 \u00bd th\u00eca c\u00e0 ph\u00ea chi\u1ebft xu\u1ea5t vani
\u2022 \u00bc th\u00eca c\u00e0 ph\u00ea b\u1ed9t n\u1edf
\u2022 M\u1ed9t nh\u00fam mu\u1ed1i
\u2022 Socola chip, t\u00f9y th\u00edch<\/p>\n\n\n\n

H\u01b0\u1edbng d\u1eabn:
1. L\u00e0m n\u00f3ng l\u00f2 n\u01b0\u1edbng \u0111\u1ebfn 350\u00b0F (kho\u1ea3ng 175\u00b0C) v\u00e0 l\u00f3t gi\u1ea5y n\u01b0\u1edbng l\u00ean khay n\u01b0\u1edbng.
2. C\u00f3 th\u1ec3 th\u00e1i nh\u1ecf ho\u1eb7c x\u00e0o s\u01a1 l\u00ea tr\u01b0\u1edbc khi cho v\u00e0o b\u1ed9t.
3. Trong m\u1ed9t c\u00e1i b\u00e1t, tr\u1ed9n \u0111\u1ec1u l\u00ea, b\u1ed9t y\u1ebfn m\u1ea1ch, y\u1ebfn m\u1ea1ch nguy\u00ean h\u1ea1t, b\u1ed9t m\u00ec, qu\u1ebf, nh\u1ee5c \u0111\u1eadu kh\u1ea5u, b\u1ed9t n\u1edf v\u00e0 mu\u1ed1i.
4. Th\u00eam siro c\u00e2y phong, \u0111\u01b0\u1eddng n\u00e2u, b\u01a1 tan ch\u1ea3y v\u00e0 vani. Tr\u1ed9n \u0111\u1ec1u cho \u0111\u1ebfn khi t\u1ea1o th\u00e0nh m\u1ed9t kh\u1ed1i b\u1ed9t m\u1ec1m, c\u00f3 th\u1ec3 k\u1ebft d\u00ednh khi \u1ea5n v\u00e0o.
5. N\u1ebfu b\u1ed9t qu\u00e1 \u01b0\u1edbt, th\u00eam 1 \u0111\u1ebfn 2 th\u00eca c\u00e0 ph\u00ea y\u1ebfn m\u1ea1ch. N\u1ebfu qu\u00e1 kh\u00f4, th\u00eam 1 \u0111\u1ebfn 2 th\u00eca c\u00e0 ph\u00ea s\u1eefa.
6. Tr\u1ed9n v\u1ee5n s\u00f4 c\u00f4 la v\u00e0o b\u1ed9t \u0111\u00e3 nh\u00e0o xong tr\u01b0\u1edbc khi m\u00fac ra khu\u00f4n v\u00e0 n\u01b0\u1edbng.
7. M\u00fac t\u1eebng ph\u1ea7n nh\u1ecf b\u1ed9t l\u00ean khay n\u01b0\u1edbng v\u00e0 \u1ea5n d\u1eb9t nh\u1eb9, v\u00ec b\u00e1nh quy n\u00e0y s\u1ebd kh\u00f4ng t\u1ef1 n\u1edf nhi\u1ec1u.
8. N\u01b0\u1edbng t\u1eeb 12 \u0111\u1ebfn 15 ph\u00fat, cho \u0111\u1ebfn khi \u0111\u00e1y b\u00e1nh c\u00f3 m\u00e0u v\u00e0ng nh\u1ea1t v\u00e0 ph\u1ea7n gi\u1eefa b\u00e1nh ch\u00edn nh\u01b0ng v\u1eabn m\u1ec1m.
9. \u0110\u1ec3 ngu\u1ed9i t\u1eeb 5 \u0111\u1ebfn 10 ph\u00fat tr\u01b0\u1edbc khi d\u00f9ng \u0111\u1ec3 b\u00e1nh quy c\u1ee9ng l\u1ea1i v\u00e0 c\u00f3 \u0111\u1ed9 gi\u00f2n ngon nh\u1ea5t.<\/p>\n\n\n\n

M\u1eb9o t\u0103ng h\u01b0\u01a1ng v\u1ecb & L\u01b0u \u00fd dinh d\u01b0\u1ee1ng:
\u2022 B\u1ed9t y\u1ebfn m\u1ea1ch k\u1ebft h\u1ee3p v\u1edbi y\u1ebfn m\u1ea1ch nguy\u00ean h\u1ea1t t\u1ea1o n\u00ean k\u1ebft c\u1ea5u m\u1ec1m, h\u01a1i dai.
\u2022 Th\u00eam nho kh\u00f4 ho\u1eb7c qu\u1ea3 h\u1ed3 \u0111\u00e0o th\u00e1i nh\u1ecf \u0111\u1ec3 t\u1ea1o s\u1ef1 t\u01b0\u01a1ng ph\u1ea3n v\u1ec1 k\u1ebft c\u1ea5u.
\u2022 R\u1eafc m\u1ed9t \u00edt \u0111\u01b0\u1eddng qu\u1ebf l\u00ean tr\u00ean tr\u01b0\u1edbc khi n\u01b0\u1edbng \u0111\u1ec3 t\u1ea1o l\u1edbp v\u1ecf gi\u00f2n nh\u1eb9.
\u2022 Y\u1ebfn m\u1ea1ch h\u1ed7 tr\u1ee3 n\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng v\u00e0 s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t.
\u2022 B\u01a1 gi\u00fap t\u1ea1o n\u00ean k\u1ebft c\u1ea5u m\u1ec1m m\u1ecbn nh\u01b0 m\u00f3n tr\u00e1ng mi\u1ec7ng m\u00e0 v\u1eabn gi\u1eef cho c\u00f4ng th\u1ee9c \u0111\u01a1n gi\u1ea3n.<\/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\/vi\/back-to-basics-school-ready-recipes\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\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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