I ke kauwela, ʻo ka mea paʻakikī e mālama pono ka pale ʻana i nā hoʻowalewale āpau i ka wā o nā aperitif pau ʻole a hoʻonohonoho pinepine i ke kani no ke koena o ka pāʻina. Eia nō naʻe, ʻaʻole hiki ke hoʻolilo i ke kauwela e hōʻole ana i nā kono! He aha inā inā ʻoe e aʻo e hana i nā koho kūpono no ka maikaʻi? Eia he ʻōlelo aʻoaʻo maʻalahi akā weliweli loa e hauʻoli i nā ahiahi momona me ka ʻohana a me nā hoaaloha, me ka ʻole o ka nahu ʻana i kou mau manamana lima.

E nānā no: nā meaʻai i hana ʻia e like me ka crisps a i ʻole nā ​​meaʻai māmā ʻaʻohe waiwai waiwai a ʻo nā ʻenemi hoʻohiki o kāu laina! E akahele hoʻi ʻaʻole e hoʻomāinoino i nā hua ʻole (ʻoliva, ʻalemona, peanuts, cashews a i ʻole pecan, a me nā mea ʻē aʻe) e hāpai koke i ke kaulike caloric me 45% lipids (momona) ma ka awelika.

E hoʻokau mau i nā mea ʻai maka ma ka papa: nā tumato cherry, nā radishes, nā kāloti lāʻau, kukama, celery, ʻāpā o ka pua kō, a pēlā aku. No ka hoʻonani hou aku iā lākou, hoʻomākaukau i ʻelua a ʻekolu mau pīpī e hana ʻia: hana ʻia me ka tī a me ka pesto, hana ʻia kekahi me tapenade me ka ʻole o nā heleuma a me nā mea ʻē aʻe i hana ʻia me ka caviar mea kanu (ʻōmato, eggplants, he koho kāu!). He pili palekana ʻo Hummus, e like me nā mea ʻai pickled (pepa, Puʻuwai artichokes, marble mushroom, a pēlā aku)

1. E waiho i nā lau endive i loko o kahi pā nui a waiho i ka lua o ka piko o ka tī me nā mea kanu maikaʻi a i ʻole ka hui ʻana o ke tuna / ʻōmato / homoneade mayonnaise, no ka laʻana. Hana mālama pono

2. No ka toast, e noʻonoʻo e hoʻohana i nā ʻoka kukama e pani ai i ka berena. Ma luna, hiki iā ʻoe ke hoʻohui i nā ʻano pālahalaha, ʻoi aku ka maikaʻi o ka homemade: tuna rillette, sardine cream, guacamole a i ʻole tzatzíki paha.

3. A inā koho ʻoe i nā pālahalaha i nā mākeke nui, e hōʻoia i ka loaʻa ʻana o ka momona ma mua o 25% (lipids), ma lalo o 600 mg o ka sodium (a i ʻole 1,5 g paʻakai) no 100 g a i hana ʻia me ka ʻaila sunflower maikaʻi. .