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Haʻalele nā lā nui o ka Makahiki Hou i nā hoʻomanaʻo hoʻomanaʻo he nui i ka hoʻomanaʻo a me kekahi mau paona keu ma nā ʻaoʻao. A inā makemake ʻoe e mālama i ka mea mau loa, a laila hoʻoikaika mākou e ʻōlelo i ke kekona i ka wā hiki loa. E hana ai i kēia, ʻaʻole pono e hoʻomāinoino iā ʻoe iho me nā lā hoʻokē ʻai a hoʻolaha paha i kahi ʻōloli pōloli. Hiki iā ʻoe ke hoʻomau i ka ʻai ʻana i ka mea ʻono a hoʻomaʻemaʻe ʻia, ʻoiai ke hemo nei i nā mea āpau loa. Pehea e hana ai i kēia, e haʻi i ka poʻe loea o ka laikini "Maguro".
ʻO nā scallops me kahi kukui
ʻO nā makana a pau o ke kai i ʻike ʻia e mākou e manaʻo pono ʻia nā huahana meaʻai. No lakou ka scallop o TM "Maguro", me ke kanalua ole. ʻO ka ʻiʻo momona momona ka waiwai i ka protein kiʻekiʻe, kahi maʻalahi e ʻeli ʻia a hana i kahi manaʻo o ka satiety no ka manawa lōʻihi. I ka manawa like, ʻo ka calorie content o ka shellfish he 90 kcal wale nō.
E mālama ai i kēia mau waiwai āpau, he mea nui e hoʻomākaukau pono i nā scallops. Hoʻokiʻoki mākou i ka hapalua o kahi hui liʻiliʻi o coriander. Grate i kahi ʻāpana o ka aʻa ginger ma kahi grater maikaʻi. Kāomi mākou i kahi koloka kālika me ka ʻaoʻao pālahalaha o ka pahi. E hoʻomoʻa i kahi pā palai me 1 tbsp. l. ka ʻaila ʻoliva a me ka wili i ka hopena nīʻala i loko ona no hoʻokahi minuke. E hohola i nā scallops i hoʻoheheʻe ʻia a, e hoʻoulu mau, e ʻai i nā ʻaoʻao āpau no ka ʻoi aku o 2 mau minuke. A laila ninini i 2 punetēpō o ka vīnega balsamic ma luna o lākou a hoʻomau i ka kuke ʻana no kekahi minuke ʻē aʻe. E lawelawe mehana i nā scallops, kāpīpī ʻia me kāu mea kanu punahele.
Mālamalama ka ʻōmaʻomaʻo ma mua o ka māmā
E hauʻoli ka poʻe he nui i ka ʻike ʻana i ke kōkō pū kekahi e kōkua i ka lilo ʻana o ka paona. Hoʻopili me Magadan shrimp TM "Maguro" i ka papa ma hope o ka makahiki hou a ʻike iā ʻoe iho. Nui lākou i ka momona omega-momona a me nā huaora B. Hoʻoulu kēia mau mea i nā hana metabolic a kōkua i ka hana ʻana i nā hunaola momona i waiho ʻia e ke kino no kahi lā ua.
He mea nui ʻaʻole e hōʻino i nā kumu papaʻai o ka ʻōpae me ka nui o ka aila a me nā mea kaumaha. I kēia hihia, he mea maikaʻi e kāwili māmā i ka ʻōpae ma ka ʻai. E hoʻoheheʻe i ka wai a holoi i ka ʻōpae, e hoʻoneʻe i ke poʻo a me ka pūpū, e kau ma kahi skewer lōʻihi. Hoʻokomo mākou iā ia i ka pā no ka 1-2 mau minuke. E kau i ka arugula, nā lau lettuce a me nā ʻāpana o ka grapefruit i ʻoki ʻia ma ka pā. Hoʻolahalaha mākou i kā mākou mau ʻōpala i luna a kāpīpī i ka pā me ka wai lemon.
ʻO ka iʻa hau i nā hua citrus
Hoʻokipa wale ʻia nā ipu mai nā ʻano iʻa kūpono i ka papaʻai o ka lilo ʻana o ka paona. ʻO ka iʻa hau TM "Maguro" aia nō ia ma ka papa inoa o nā mea i ʻae ʻia. Ma muli o ka pulp palupalu me kahi momona momona, ʻike ʻia ia me he huahana papaʻai. I ka manawa like, waiwai ia i nā amino acid pono, phosphorus, magnesium, sodium, iodine, a me zinc. ʻO kēia ka lilo ʻana o ka nui o ke kaupaona, ʻaʻole ʻike ke kino i ka hemahema o nā meaola nui.
Hoʻopau i nā kino make o 2 iʻa hau, ʻōpū, holoi a maloʻo. E hamo i waho a i loko me ka paʻakai a me ka pepa ʻeleʻele, lubricate pono me ka aila mea kanu. Hoʻokomo mākou i kahi ʻalani i kālai ʻia i loko o nā ʻāpana i loko o ka iʻa. Hoʻopili i ka iʻa i loko o ka pepa, waiho i loko o kahi pā bakena a hoʻouna i ka umu ma 180 ° C ma kahi o 25-30 mau minuke. 5 mau minuke ma mua o ka hopena, wehe mākou i ka pepa a waiho i ka iʻa e hoʻomoʻa iki aʻe. E lawelawe i ka iʻa iʻa mehana, kāpīpī ʻia me ka dill ʻokiʻoki a kāpī ʻia me ka wai lemon.
Keikihipa me nā mea kanu
ʻO kekahi lunamakaʻāinana o ke aupuni kai me kahi pono papaʻai maikaʻi ka barabulka TM "Maguro". Mahalo āpau i kahi ʻike calorie kaulike a me ka palena iki o ka momona. Akā he lawa ka protein i piha i nā amino acid. Akā ʻo ka mea nui loa, maʻalahi ia e maʻa iā ia iho a kōkua i nā mea waiwai ʻē aʻe e komo.
No ka loaʻa ʻana o kēia mau mea āpau, paipai mākou i ka hana ʻana i ka iʻa me nā mea kanu a i ʻole nā mea kanu hou. Hoʻopau i ka 800 g keiki hipa, maʻemaʻe, holoi i ka wai a maloʻo. Wehe i ka zest mai ka lemona me kahi grater, kaomi i nā wai momona āpau. Hoʻohui i ka zest a me ka wai me 80 ml o ka waina keʻokeʻo maloʻo. E hamo i ka iʻa i loko a i waho me ka paʻakai a me ka pepa ʻeleʻele, lubricate me ka ʻaukā citrus, waiho i loko o ka pepa i uhi ʻia i loko o ka foil, waiho i loko o ka umu 180 ° C preheated no 20 mau minuke.
ʻOiai e hoʻomoʻa ana ka iʻa, hoʻolapalapa mākou i nā mea kanu: ka pua kō, kāloti, broccoli. Kau mākou ia ma luna o kahi pā me ka iʻa, kāpīpī ʻia me ka wai lemon.
Tuna a me asparagus
Hiki i ke Tuna ke kōkua i ka pohō kaumaha ma hope o nā lā nui. Akā he iʻa maoli maoli wale nō ia. Frozen tuna fillet TM "Maguro" ʻo ia ka mea e pono ai. Mahalo i ka pūpū hau lahilahi, mālama pono ʻia kāna waiwai ponoola a me ka ʻono kūlohelohe.
I ʻole e nalo ke ʻano o ka papaʻai, ua lawa ka mālama ʻana i ka hoʻopiha i ka wai marinade a kāwili liʻiliʻi ia. Hoʻohui 1 s. l. kaʻailaʻoliva a me ka soy meaʻai, 1 tsp. wai lemona, ʻāpala kālika kālua. Mālamu i nā ʻāpana o ke kī tuna i kēia hui no 30 mau minuke. Lubricate i ka ipu hao me ka aila mea kanu a hoʻomehana pono iā ia. Fry i nā ʻāpana o ka hoʻopiha marineto no 5 mau minuke ma kēlā me kēia ʻaoʻao a hiki i ke kū ʻana o nā kaha gula-ʻalani. I ka manawa like, pono ka tuna i loko e noho ʻulaʻula.
No nā mea hoʻonani, hoʻolapalapa 300 g o asparagus i ka wai kohua. A laila hahao mākou iā ia i loko o ka pā palai mau me ka aila mea kanu, kāpīpī ʻia me ka kālika ʻokiʻoki, ninini i ka soy sauce, maikaʻi ke brown.
Eia nō kekahi mau ʻōkuhi i hōʻoia ʻia e kōkua iā ʻoe e loaʻa ke ʻano ma hope o nā lā nui o ka makahiki hou. ʻO nā mea āpau āu e pono ai no kā lākou hoʻomākaukau, e ʻike ʻoe ma ka laina laina o TM "Maguro". Hāʻawi ia i ka iʻa iʻa momona a olakino maikaʻi loa, a hiki iā ʻoe ke hoʻololi maʻalahi i nā meaʻai papaʻai hoihoi. Mahalo iā lākou, ʻo ke kaʻina hana o ka lilo ʻana o ka paona ʻaʻole ia e lawe i ka hopena i makemake ʻia, akā e hāʻawi pū i ka leʻaleʻa iā ʻoe.