Di dina we yu kuk na os de sev mɔni ɛn i fayn fɔ yu bɔdi! (Badget-Friendly Healthy Dinner we gɛt wɛlbɔdi)

Sɔntɛnde yu kin fil se i at fɔ mek dina? We yu kam bak na os frɔm wok, yu kin fil taya ɛn yu nɔ gɛt tɛm. Bɔt nɔto ɔltɛm pɔsin kin ebul fɔ bay it na di stoa, i kin tek mɔni, ɛn i nɔ kin fayn fɔ yu bɔdi. Bɔt, yu no se we dɛn de fɔ mek wan wɛlbɔdi dina fɔ di wan ol famili we izi, we nɔ dia, ɛn we pɔsin kin bay pas aw yu tink? Lɛ wi tɔk bɔt dat tide.

Wetin mek wi fɔ tink bɔku bɔt dina?

Fɔ tɔk am simpul wan, wi kin wok tranga wan ɔl di de, ɛn wi bɔdi, mɔ di bɔdi fɔ wi smɔl pikin dɛn ɛn di smɔl pikin dɛn we de na os, nid fɔ gɛt gud it we dɛn de it dina. We pikin dɛn gɛt bɔku prɔtin , dɛn bɔdi kin gro ɛn dɛn mɔsul dɛn kin gro. Dɔn bak, it dɛn we gɛt bɔku fayv kin ɛp wi insay fɔ wok fayn fayn wan, ɛn prɔblɛm dɛn lɛk kɔnstipɛshɔn nɔ kin apin. Jɔs tink bɔt dat, we pikin kam bak na os we i dɔn rɔn ɛn ple na skul ɔl di de, na we dɛn gi am gud it na nɛt nɔmɔ in bɔdi kin gɛt trɛnk fɔ di de bak, ɛn i kin gɛt di trɛnk we i nid fɔ stɔdi ɛn ple fayn fayn wan.

Wan ɔda impɔtant tin na dat we wi kuk na os, wi kin kɔntrol di ɔyl, sɔl, ɛn shuga we nɔ nid . Wi nɔ no ɔmɔs pan dɛn tin ya de insay di it we wi de bay na di stɔ. As tɛm de go, if wi yus to it we gɛt fayn fayn tin dɛn we wi kin kuk na os lɛk dis, dat go ɛp bak fɔ protɛkt wi frɔm sik dɛn we nɔ kin pas lɛk dayabitis, fat pasmak, ɛn ay kɔlɔstrel . So, dina nɔto jɔs we fɔ satisfay angri, na big invɛstismɛnt fɔ ɔlman na wi famili in wɛlbɔdi.

Mɛmba se, it we yu kuk na os na di bɛst gift we yu go gi fɔ mek yu famili gɛt wɛlbɔdi!

No taim, no moni... So wetin yu de du?

Dis na rial prɔblɛm fɔ bɔku mama ɛn papa dɛn. We yu kam bak na os frɔm wok, yu kin fil lɛk se yu nɔ gɛt tɛm fɔ ivin tink bɔt fɔ mek dina. Dis na di tɛm fɔ tek tɛm wit di mɔni we yu gɛt. Bɔt nɔ wɔri. Di gud nyus na dat yu kin mek dina we gɛt fayn fayn tin dɛn ɛn we fayn fɔ it ɛn yu nɔ go tek bɔku mɔni ɛn i nɔ go tek bɔku tɛm . Lɛ wi si aw.

Rimek Yu Leftovers bak!

Yɛs, yu yɛri rayt! Yu kin mek wan fayn, nyu dina frɔm di it we yu pripia fɔ lanch, ɔ frɔm di tin dɛn we lɛf las nɛt. Dis nɔ jɔs de sev mɔni, bɔt i de mek it nɔ west. Imajin se yu gɛt tin dɛn we lɛf we gɛt bɔku prɔtin lɛk mit, fish, chukchuk, lentil, ɛn chikip na os. Dat na di men tin we wi de yuz fɔ mek di it. Ad sɔm ɔda smɔl smɔl tin dɛn to am ɛn si ɔmɔs fayn fayn it dɛn yu kin mek.

Na sɔm aidia dɛn we yu kin tray fɔ du:

• Izi Pasta Risipɛs: Imajin se yu gɛt mitlɔf ɔ mitbɔl we lɛf frɔm yestede. Hɛt dɛn ɔp. Whole-wheat pasta na tin we pikin dɛn lɛk.Boil am smɔl (ivin pasta we dɛn mek wit kurakkan flawa fayn). Stiam di vegjetabul dɛm we yu gɛt na os (ivin frɔzɛn vegjetabul dɛm frɔm frij fayn). Naw miks ɔl dis togɛda ɛn sprinkul sɔm chiz ɛn ɔrigano pan tap, na fayn it! Pikin dɛn go lɛk am. Yu kin ad ɛni sos we yu lɛk to dis.

• Fruity Chicken Salad: Yu get som leftover chicken from di chicken curry we yu mek fo lanch? Ɔ yu gɛt sɔm bɔyl chukchuk? Kɔt ɔ shred di chukchuk insay smɔl smɔl. Miks am wit smɔl mayonez, mɔstad krim, ɔ klin yogɔt . Sprinkl sɔm kɔt kɔt nɛt ɛn apul slais pan am. Yu kin gi dis pan lɛtis lif ɔ pan slais bred. Na kwik ɛn it we gɛt fayn fayn tin dɛn fɔ it.

• Mek-yu-own Burrito Bowl: Dis na fayn aidia fɔ pikin dɛn. If yu gɛt fish we lɛf, bin styu, ɔ chikip, na dat na di bays. Mek sɔm brawn rays . Hɛt di tin dɛn we lɛf. Naw, put sɔm chiz ɛn salsa we dɛn dɔn kɔt kɔt na di tebul. Mek ɔlman bil in yon burrito bol bay we dɛn ad ɛnitin we dɛn lɛk to dɛn bol. Yu kin ad tin dɛn bak lɛk kɔn we dɛn dɔn bɔy, tomato we dɛn kɔt, ɛn kɔkumba.

• Super Stir Fry Bowl: Yu gɛt sɔm rays we lɛf, sɔm chukchuk pis, ɔ sɔm tofu pis? Chop sɔm vɛjitebul dɛn (karɔt, lik, kabij, ɛn ɔda tin dɛn). Naw, put pan pan di stov, ad sɔm ɔyl, ɛn sote ɔltin kwik kwik wan. Dat min se, stir fry . I kin te we yu ad smɔl soya sos ɔ teriyaki sos pan am. Ɔlman kin sheb dɛn bol ɛn it.

Wetin yu go du if yu it brɛkfas/lanch na nɛt? Dat na big tin bak!

Sɔm tɛm dɛn de we yu kin rili taya ɛn nɔ kin fil fɔ kuk ɛni nyu tin. Dɛn de dɛn de, i kin rili fayn ɛn i kin izi fɔ mek brɛf, lanch, ɔ dina! Na dis na aw fɔ du am:

• Brekfas fɔ dina: Dis na wan we we pipul dɛn lɛk fɔ du. Kuk tu eg eni we yu laik (boil, omelet, or bull’s-eye). Tost tu slais fɔ bred we dɛn mek wit ɔl di gren . Serv wit wan pis frut (lɛk banana ɔ wan pis mango). Luk, wan fayn dina we gɛt fayn fayn it dɔn rɛdi insay tɛn minit!

• Lanch ɛn Dinɛs: Pinat bɔta ɛn jam sandwich na di tin dɛn we wi lɛk frɔm we wi smɔl. Mek wi chenj dat op smɔl.Tek wan tɔti ɔ rap we gɛt ɔl wit, spre sɔm pinat bɔta ɛn jam pan am, ɛn rol am. Serv wit wan pis frut ɔ sɔm vegjetabul stik lɛk karɔt ɔ sɛli. Dis na kwik ɛn izi it bak we pikin dɛn go lɛk.

Sɔm ɔda advays dɛn...

Mek a sheb som mo aidia dem fo mek yu dina pripia izi en helti.

Wi go plan fɔ it fɔ di wik?

Dis kin tan lɛk smɔl wok fɔs, bɔt na fayn we fɔ sev tɛm ɛn mɔni as tɛm de go. We di wik bigin, mek smɔl plan fɔ wetin yu go mek fɔ dina fɔ sɛvin dez. Mek wan list fɔ di tin dɛn we yu go nid ɛn go na di stoa. Da we de, yu nɔ go bay tin dɛn we nɔ nid, ɛn yu nɔ go nid fɔ tink se, "Wetin yu go mek tide?" we yu rich na os.

Mek wi mek di pikin dem involv fo dis tu!

Yɛs, nɔ sɔprayz. Mek yu pikin dɛn ɛp wit smɔl smɔl wok dɛn. Tin dɛn lɛk fɔ was vɛjitebul, fɔ kɔt lɛtis, ɛn kɛr plet dɛn go na tebul. Pikin dɛn lɛk fɔ it it we dɛn ɛp fɔ mek. Plɛs, i kin ɛp dɛn fɔ gɛt gud abit dɛn.

Mɛsej we dɛn kin kɛr go na os

So, yu kin si naw se fɔ pripia dina we gɛt fayn fayn tin dɛn ɛn we fayn fɔ it nɔ nid fɔ at ɔ dia . Wit smɔl kriaytiv, yu kin whip up wan wɛlbɔdi it fɔ di wan ol famili insay shɔt tɛm, yuz ingridiɛnt dɛn we yu dɔn ɔlrɛdi gɛt na os.

Di tin we impɔtant pas ɔl na dat, it lɛk dis we yu kuk na os go mek ɔlman na yu famili gɛt wɛlbɔdi ɛn ɛp yu fɔ de fa frɔm sik dɛn we yu nɔ nid. Dɔn bak, we wi it togɛda na tebul , dat kin mek famili gɛt tayt padi biznɛs .

So, stat fɔ impruv dɛn smɔl chenj ya na yu os tide. Dɛn abit ya go mɔs ɛp yu ɛn yu famili fɔ liv fayn layf ɛn gladi at!

` Di dina dɛn we gɛt wɛlbɔdi, it dɛn we nɔ gɛt bɔku mɔni, it, it, tin dɛn we lɛf, kwik it rɛsipɛkt, famili wɛlbɔdi, kuk na os