Contents
ʻO ka salakeke kauwela me ka salemona a me ka hua waina
ʻO kāu mea e pono ai:
- ½ ʻāpana berena rai
- 100 g salmon puhi
- 1 koʻokoʻo o ke keleka
- 2 mau wīwī grapefruit
- Pulp melona 50 g
- kekahi mau hua waina ʻulaʻula
- 20 g lau spinach
No ka meaʻai kāwili:
- Tbsp l. ʻaila ʻoliva
- ½ tsp mākeke
- ʻAʻole. l. pea kiʻi
- Tbsp l. vīnega balsamic
- H. L. paʻakai
Pehea e hana ai:
E kāwili i nā mea hana āpau no ka mea kāʻai a paʻi me ka mea kāwili.
ʻOkiʻoki i ke koʻokoʻo seleri, nā palaoa melon, ka huaʻōlani, akā ʻaʻole maikaʻi. E ʻokiʻoki i ka salemona i mau ʻāpana. E kau i nā mea hana no ka salakeke i nā papa i loko o kahi ipu a ninini ma luna o ka meaʻai.
Hoʻomaloʻo i ka palaoa i loko o ka pā. E kūpono wale ia no kahi salakeke māmā.
Saladi me ka moa, pomegerane a me ka avocado
ʻO kāu mea e pono ai:
- 100 g moa moa
- Oil tsp aila rapeseed (no ka palai ʻana)
- 25 g lau kāpeti
- 40 g kōmato cherry
- ¼ pomegerane (mau hua)
- ¼ ʻakaʻaka
No ka hoʻopihaʻana:
- . Avocado liʻiliʻi
- 1 tbsp l. basil maloʻo
- ⅛ onioni ʻulaʻula
- . ʻŌmato
- ¼ kākā o kālika
- 1 pinch o ka pepa cayenne
- 1 Art. l. wai lemi
- 1 piniki o ka paʻakai kai
Pehea e hana ai:
E hoʻolapalapa i nā pīpī a me ka paʻakai.
E kuʻi i nā mea hana lole a pau me ka mea kāwili.
ʻOʻokiʻoki i ka ʻaka a me ka kāpena.
E ninini i ka lole i lalo o ka ipu, pelu i ke koena o nā mea i loko o nā papa.
Salakeke Tofu
ʻO kāu mea e pono ai:
- 130 g tofu
- Hua
- 20 g wīwī Parmesan
- ¼ Art. ka. mayonnaise
- ¼ Art. l. ʻO Dijon Mustard
- 1 tsp. paakai
- ½ kahi kālika o kālika
- H. L. paprika
Nā lāʻau ʻai
- 5 mau koʻokoʻo o ka asparagus ʻōmaʻomaʻo
- ½ pepa ʻulaʻula
- Nā kāpena 2
- ʻAkaʻaka ʻulaʻula
No ka hoʻopihaʻana:
- 100 g yogurt momona ʻole
- 1 mau hola. Wai lemon
- zest o ka lemona
- he lau o ka lau mint
- 1 tsp mayonnaise
- ½ kahi kālika o kālika
- H. L. pepa cayenne
- ka paʻakai a me ka pepa eʻono
Pehea e hana ai:
E ʻoki i ka tofu i 10 mau cubes lōʻihi.
Hoʻohui i nā hua, mustard, mayonnaise a me nā mea ʻala i loko o kahi pola.
Grate parmesan tī.
ʻOhana umu i 200 kekelē.
Hoʻomoʻu i ka tofu i loko o ka hui hua, a laila i loko o ka tī a kau i ka pepa bakena. Hoʻouna mākou i ka pepa bakena me ka tofu i ka umu no 15 mau minuke.
Hui pono i nā meaʻai a pau no ke kāhiko ʻana.
Eʻokiʻoki i nā kāloti a me nā pepaʻulaʻula i loko o nā paʻi.
E ninini i ka lole i lalo o ka ipu, a laila kau i ka tofu a me nā mauʻu mauʻu me ka asparagus.
Eʻokiʻoki i nā lau mint a kāpīpī i ka sāleta.
Salake moa me ka mango
ʻO kāu mea e pono ai:
- 125 г umauma moa
- 100 g mango
- 1 pinch o ka pepa wela ʻulaʻula
- ¼ pepa bele ʻulaʻula
- kekahi mau lau o ka salakeke kulina
- 1 tbsp l. vīnega balsamic keʻokeʻo
- 1 aila aila ʻoliva
No ka hoʻopihaʻana:
- 1 Art. l. ʻaila ʻoliva
- 25 g pistachios me ka paʻakai ʻole
- lima o ka coriander hou
- 5 g sesame
- H. ʻO L. caraway
- 1 kaomi pepa
- 1 piniki o ka paʻakai kai
Pehea e hana ai:
E ʻokiʻoki i ka umauma moa i nā ʻāpana a iʻa i ka ʻaila ʻoliva a me ka chili.
Hoʻohui i nā mea hana āpau no ka ʻaʻahu ʻana i ka mea kāwili a ninini i loko o kahi pahu.
E ʻokiʻoki i ka mango a me nā pepa bele i loko o nā ʻāpana a waiho i loko o kahi pahu me ke koena o nā mea hana.
E kāpīpī i ka sāleta i pau me ka vīnega balsamic.