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Kaʻai ʻana a me ka lilo ʻana o ke kaupaona: ʻEkolu mau papaʻaina awakea maʻalahi
Hāpai kahi ʻaina ahiahi māmā i ke olakino maikaʻi, hiamoe hiamoe a me ke kuʻikahi. I ke kauwela, ʻoi aku ka maʻalahi o ka hōʻemi ʻana i ka ʻike calorie o nā pā, no ka mea, hoʻonāukiuki ka wela i ka makemake. Eia hou, loaʻa iā mākou ka nui o nā mea kanu a me nā hua i kā mākou hoʻolilo.
He manu i ka ulu ulu
He aha ka maʻalahi e kuke ai no ka ʻaina awakea, no laila i ka pō ʻaʻohe makemake e hoʻouka i ka pahu hau? ʻO ka salakeke me ka umauma moa ka mea āu e pono ai. E hoʻomoʻa a ʻokiʻoki i 300 g o nā hoʻopiha moa, hiki iā ʻoe ke kuke i ka hoʻopiha i loko o ka ipu hao. Eʻokiʻoki i ka pepaʻono, ka radish a me ka'ōmato, eʻoki i ka hapalua o ka'āpana arugula, e haehae i ka salakeke me kou mau lima. Hoʻolaha mākou i ka arugula me nā mea kanu a me ka moa ma kahi pā. Hiki iā ʻoe ke hana i kahi saladi mai 3 tbsp aila ʻoliva, 1 tsp balsamic a me 1 tsp Dijon mustard. A i ʻole, hiki iā ʻoe ke pīpī maʻalahi i ka salakeke me ka wai lemona - ʻaʻole ia e ʻeha i ka ʻono, a e ʻike ʻia ka emi ʻana o nā calorie.
ʻO Broccoli i ke gilt
ʻO Broccoli no ka ʻaina awakea kahi huahana māmā e hoʻopiʻi i ke kino me nā mea waiwai a hōʻoia i kahi saturation lōʻihi. E hoʻokaʻawale i 500-600 g o ke kāpena i loko o nā inflorescences, e hoʻomaʻemaʻe i ka wai no kekahi mau minuke, maloʻo a hoʻokomo i loko o kahi pā. I loko o ke kīʻaha, e hoʻokuʻu i 200 ml o ka waiū, kahi hua moa, 150 g o ka paʻakai paʻakikī paʻakai, kahi paʻakai a me ka pepa. No ka ʻono ʻoi aku ka maikaʻi, hiki iā ʻoe ke hoʻohui i ka basil ʻokiʻoki, oregano, thyme a i ʻole mint e ʻono. E ninini i ka lole waiū ma luna o ke kāpena a waiho i loko o ka umu preheated i 200 ° C no 20 mau minuke. ʻO ka mea ʻoi loa, ʻo ka broccoli me kahi ʻōpala gula momona e hoʻopili ʻia e ka waiʻawaʻawa momona me ka aneto a me ka kālika.
Pōpō poʻomanaʻo optimistic
ʻAʻole paʻakikī ka hoʻohuli ʻana i kahi kīʻaha turkey palupalu i kīʻaha ʻaina māmā. Hele mākou i loko o kahi mea ʻai meaʻai 700-800 g o ka fillet me ka zucchini ʻōpio, 3 cloves o ke kāleka a me ka ½ pūpū o ka coriander. ʻO ka paʻakai a me ka pepa i kaʻiʻo minced eʻono, hana mākou i nā meatballs like. A laila, i loko o kahi pā palai nui, hana mākou i kahi kāloti ʻokiʻoki ʻia a me ka aniani. E hoʻohui i 80 g o ka paʻi tōmato, 200 g o nā tōmato ʻokiʻoki hou me ka ʻole o ka ʻili, 50 g o ka ʻaila kawa a me ka palaoa, ½ tsp o ke kō. Ma hope o ka hoʻomoʻa ʻana i ka ʻuala no 5 mau minuke, e hoʻokomo i nā pōpō ʻiʻo i loko o ia mea a hoʻomoʻa ma lalo o ke poʻi no 40 mau minuke. ʻO nā ʻiʻo ʻiʻo ʻiʻo i loko o kahi gravy mālamalama, i hoʻonani ʻia me nā lau parsley, he hopena maʻalahi a leʻaleʻa i ka lā.
ʻO Buckwheat me ka escort mea kanu
Inā maikaʻi ka oatmeal no ka ʻaina kakahiaka, a laila hana ʻia ka buckwheat no kahi meaʻai no kahi ʻaina ahiahi māmā. ʻOi pū ke hele pū ʻia me nā mea kanu o nā kau kau. Passeruem i loko o ka saucepan me ka pata grated carrots, ulaula onion cubes, melemele bele pepa slices a me 150 g hou omaomao peas. A laila hoʻolaha i ka 250 g o ka buckwheat i holoi ʻia, kālailai me nā mea kanu no 5 mau minuke i ka wela haʻahaʻa a ninini iho i 500 ml o ka wai wela. ʻO ka paʻakai a me ka pepa i ka porridge e ʻono, e kuke ma lalo o ke poʻi a pau ka wai. Inā makemake ʻoe, hiki iā ʻoe ke hoʻohui i nā mea kanu ʻē aʻe - no ka laʻana, eggplant, string beans a i ʻole zucchini. E hoʻopau maikaʻi ʻia kēia ola ʻoluʻolu me kahi kāhiko o greenery hou.
Ma ka palahalaha hoʻonui
Makemake ʻoe e kuke i kahi ʻaina kai māmā? ʻO ka waiū kōmato maikaʻi me ka ʻōpae e hoihoi ʻoe. Fry i loko o ka pā palai me ka ʻaila ʻoliva ʻokiʻoki ʻia i 3 mau kālika kālua me ka ¼ tsp maloʻo maloʻo a me ka basil. Ke palaunu ka kālika, hoʻolauna mākou i nā kāloti kāwele, nā ʻaka onioni keʻokeʻo, 6-7 mau ʻōmato hou me ka ʻili ʻole. E hoʻomoʻa i nā mea kanu no 10 mau minuke, e hoʻoiho i kahi kōpena, ninini i 2ers liters o ka wai a kuke i ka wela haʻahaʻa no 10 mau minuke ʻē aʻe. I ka ipu manuahi, kālua i 300 g o ka ʻōpae i ihi ʻia. Hoʻomaʻemaʻe ʻia ka sopa i hoʻopau ʻia, kāwili ʻia me nā ʻōpala a lawelawe ʻia me nā mea kalikī, nā ʻoliva, a me kahi ʻāpana lemona. Ma ke ala, i ke anu anuanu, e ʻoi aku ka ʻono o kēia ipu.
Nā ao ʻulaʻula
Hoʻomaopopo nā Nutristists i ka tī kuke kahi koho kūpono loa no ka poʻe makemake e ʻoluʻolu i ke kino me kahi ʻaina ahiahi māmā a olakino hoʻi. ʻO ka mea nui e hoʻokokoke i kāna hoʻomākaukau ʻana me ka noʻonoʻo. E kāpīpī i ka 500 g o ka cheese cottage medium-fat ma kahi kānana. E hoʻomoʻi i 1 hua manu, 100 g palaoa, 1 mau kālī meli, kahi pinana o vanilla a kāwili i ka palaoa. Hoʻopili mākou iā ia i loko o nā tortillas liʻiliʻi, kau i ka 1 tsp o nā raspberry hou i waenakonu o kēlā me kēia, ʻoki i nā kihi a hana i nā cheesecakes. E kau ma luna o kahi pepa bakena me ka hili i lalo a hoʻokomo i ka umu ma 180 ° C no 20 mau minuke. E ʻae ʻia kēlā ʻaina awakea e nā poʻe liʻiliʻi wikiwiki e ʻoluʻolu.
ʻO Smoothie Greenlessless Green
No ʻoukou e noʻonoʻo nei i ka mea e pani ai i ka ʻaina ahiahi, hiki iā ʻoe ke hāʻawi i kahi mea kūikawā. ʻO nā mea kanu hou, nā huaʻai punahele a me nā hua i ka hoʻolālā kala like e kōkua i kēia. Eʻoki i kahi pūpū nui o ka'ōnihi, eʻoki i 3-4 celery i loko o nā'āpana a hui i loko o ke pola o ka mea hui. E kau i ka pulp o 1 avocado a me ka kiwi, a me 150 g o nā gooseberries. E ninini i nā mea hana āpau i ka 250 ml o ka waiū almond a whisk i kahi nui like. Inā mānoanoa loa, e hoʻohui i kahi wai liʻiliʻi. E hooluolu i ka smoothie, e ninini i loko o nā aniani, a hoʻonani me nā raspberries a me nā lau mint. ʻO ka poʻe mamao loa mai ka make ʻana, ʻaʻole lākou e hōʻole i kēlā ʻano cocktail hoʻowalewale.
Ke lawelawe nei i nā pā
He kuleana koʻikoʻi nā kīʻaha kiʻekiʻe nani i ka lawelawe ʻana i nā kīʻaha ma kāu pākaukau. Eia kekahi, hāʻawi maoli nā kīʻaha nani i kahi ʻai maikaʻi! Hāʻawi ʻia kahi ʻano nui e ka hale kūʻai pūnaewele branded "Eat at Home". ʻO ke ʻano maʻamau, keʻokeʻo keʻokeʻo o nā kīʻaha a me ka versatility ka mea nui o nā kīʻaha Cherish. He lōʻihi a māmā nā huahana, hiki ke hoʻohana ʻia i loko o ka ipu holoi a me ka umu microwave. E kuke me ka leʻaleʻa!
Eia kekahi mau manaʻo e hoʻohui i nā pono olakino i ka papa kuhikuhi ʻohana. Hiki ke loaʻa nā mea ʻono ʻē aʻe no ka ʻaina ahiahi me nā kiʻi ma ka pūnaewele " Healthy Food Near Me!". Mai poina e kaʻana like i kāu mau kīʻaha pūlima me nā mea heluhelu hui ʻē aʻe.