He mea ʻole ia no ke aha ʻoe e hoʻopau ʻole ai i ka maʻamau o ka ʻai ʻana i mua o nā kīwī, he mea nui e hoʻoliʻiliʻi i nā hopena ma ke ala o ka hemo ʻana, no ka mea, ʻaʻole hiki ke kāohi ʻia ka meaʻai i mua o ke kīwī ma nā ʻōlelo. o ka nui a me ka maikaʻi. E hoʻomanaʻo i ka mea āu e ʻai ai ke nānā ʻoe i ka pale polū.
Nā hua a me nā hua
Loaʻa nā hua a me nā hua i ke olonā olakino, nā wikamina a me nā minelala, a me ka wai, kahi e momona koke ai ke kino, a laila e kinai maʻalahi ʻia me ka ʻole o ka hōʻino ʻana i ka leo. E hana i kahi pā hua, e hoʻāʻo e ʻokiʻoki i nā mea āpau āpau - no laila psychologically "ʻai" wikiwiki ʻoe.
E hāʻawi nā hua iā ʻoe i ka vivacity a me ke kani. Koho e like me kou ʻono a ʻoluʻolu i kahi meaʻai māmā olakino.
lau
ʻOiaʻiʻo, ʻaʻole makemake nui ka ʻai ʻana i nā mea kanu. Akā inā ʻokiʻoki ʻoe iā lākou i ʻāpana a hoʻokaʻawale me ka ʻuala yoghurt - ʻono a paʻakai paha - he mea maʻamau a ʻono. Loaʻa nā huaʻai i ka nui o nā huaora a me ka fiber olakino - lawe i ka celery, kāloti, kukama.
Hiki iā ʻoe ke hana i nā ʻōpala mai nā mea kanu ma ka hoʻomaloʻo ʻana i nā kāloti ʻoki ʻia a i ʻole nā ʻuala i ka umu a i ʻole microwave. ʻAʻohe momona a paʻakai i loko o ia mau ʻāpana, no laila e puka mai lākou i nā manawa he nui i ʻoi aku ka maikaʻi ma mua o nā mea i kūʻai ʻia.
Nā croutons ʻalani
ʻO nā croutons i hana ʻia i ka home a i ʻole croutons ma ke ʻano he ʻokoʻa i nā mea kūʻai kūʻai. ʻOiaʻiʻo, ʻaʻole ʻo ka berena maʻamau ka huahana pono loa. No kēia mau kumu, koho i ka palaoa a i ʻole ka berena bran. Hiki iā ʻoe ke kālua i nā croutons me ka ʻaila ʻoliva maikaʻi a ʻole. E hoʻohana i kāu mau meaʻono punahele - nā mea kanu, nā mea kanu, ka paʻakai a i ʻole ke kō, ke kāleka.
bruschetta
ʻIke nui ka poʻe Italia e pili ana i ka meaʻai, a ʻo kā lākou bruschetta no ka ʻai ʻai kahi hōʻoia hou o kēia. He ʻāpana berena kēia, i kālua ʻia ma nā ʻaoʻao ʻelua e like me ka toast a hiki i ka maʻa. Hoʻomoe ʻia nā mea hana no ka sanwiti ma luna o ka berena - makemake i ka ham olakino, letus, cheese, tomatoes, basil, avocado. E hoʻohana i ka berena olakino no ke kumu.
ʻO Nuts a me Granola
ʻOiai ʻo ka hiki ʻole iā ʻoe ke ʻai i ka nui o nā nati, a paʻakikī e nānā i ka nui o ka ʻai ʻia i ka nānā ʻana i ke kīwī, pono ʻoe e hoʻomāwaliwali i kahi meaʻai māmā me lākou - ʻo kēia kahi ʻāpana hou o ka protein, nā wikamina a me nā minelala.
ʻO Granola kahi oatmeal i hoʻomaloʻo ʻia i ka umu, nā nati a me nā hua maloʻo hiki ke hoʻohui ʻia i loko o nā kaola a ʻai ʻia e like me kēia.