10 mau mea ʻai ʻōmaʻomaʻo maikaʻi no ka lā o St. Patrick

Anter

• Pī Yogurt Key Lime
• Kale Apple Pineapple Chia Seeds Juice
• ʻO Mint Chocolate Oatmeal
• ʻO Garlicky Kale Salad
• Nā keke Zucchini
• Huamoa ʻōmaʻomaʻo
• Kopa Green Detox
• Kuinoa-Stuffed Roasted Green Peppers
• Moʻa Kili ʻōmaʻomaʻo
• Nānā no

Inā ʻaʻahu ʻoe i ka ʻōmaʻomaʻo a i ʻole ke kī ʻana i kāu lua wai kūloko no kahi pint o ka pia ʻulaʻula, ʻaʻohe mea e like me ke kani ʻana i ka lā St. Patrick me kahi hauʻoli hauʻoli. I kēia makahiki, e hoʻolauleʻa ma ka kuke ʻana i kekahi mau mea ʻai i ʻae ʻia e SHAPE (a me ka leprechaun)! Ua hōʻuluʻulu mākou i 10 mau kīʻaha ʻōmaʻomaʻo ʻōmaʻomaʻo, nā mea inu, a me nā mea ʻono e lawelawe i nā mea ʻono ʻono me ka ʻole o ka ʻūlū ʻana i nā calorie keu.

Pī Yogurt Key Lime

160 calories, 16 gram kō a, 4 gram fat, 26 gram carbohydrates, 5 gram protein

ʻAʻole pono ʻoe i ka laki o ka 'Irish i ka wā e hahau ana ʻoe i kēia pai lime kī liʻiliʻi. Mahalo i ka waiū waiū momona ʻole a me ka yogurt māmā, ʻaʻole e hoʻonui ʻia kēia mea ʻai no ka hoʻomoʻa palaoa i kāu mau calorie o kēlā me kēia lā.

Nā Pono:

2 tbsp. wai anuanu

1 tbsp wai lime hou

1 1/2 tsp. ʻO ka gelatin ʻaʻole ʻono

4 oz kirīmi momona momona ʻole, palupalu

3 ipu (6 oz. Kēlā me kēia)

1/2 c. paʻahau (thawed) hoʻēmi ʻia ka momona momona

2 tsp. kuʻi limima grated

1 hoʻemi ʻia ka momona momona momona momona (6 oz.)

Nā kuhikuhi:

I ka ipu kuke 1-ʻāpana, kāwili i ka wai a me ka wai lime. E kāpīpī i ka gelatin ma ka hui wai lime; e ku no 1 minuke. E wela ma luna o ka wela haʻahaʻa, e hoʻoulu mau ana, a hiki i ka wā e hoʻohemo ai i ka gelatin. E hōʻoluʻolu iki, ma kahi o 2 mau minuke. I ke pola waena, paʻi i ka tī waiūpaʻa me ka mea kāwili uila ma ka wikiwiki waena a hiki i ka laumā. Hoʻohui i ka waiū yogurt a me ka wai lime; e kuʻi me ka māmā haʻahaʻa a hui maikaʻi. E hoʻopili i ka ʻili i hoʻopaʻa ʻia a me ka ʻili lime. E ninini i loko o ka pā. Refrigerate a kau ʻia, ma kahi o 2 mau hola.

Hana i 8 mau lawelawe.

Nā meaʻai i hāʻawi ʻia e Betty Crocker

Kale Apple Pineapple Chia Seeds Juice

Jamba wai

190 calories, 32 grams sugar, 2 grams momona, 43 grams carbohydrates, 3 grams protein (no 12-oz inu)

He koho naʻauao kēia no ka mea hāʻawi kēia hui ʻana iā ʻoe i nā huaora, fiber, a me nā mea kanu mea kanu. ʻO Kale, kahi meaʻai nui, he chockfull o nā huaora A a me C, ʻoiai nā hua chia e hāʻawi iā 3g o ka fiber a me nā momona momona. Hele mai ke kō mai nā huaʻai hou a hāʻawi i ka ikehu wikiwiki a me nā meaʻai, ʻoiai ka 3g protein a me 4g fiber e kōkua iā ʻoe e noho piha no kekahi mau hola. ʻAʻohe Gluten a me ka waiū-ʻole e kīpaku, e kahaha nō ʻoe i ka nui o ka meaʻai olakino ma kou manamana lima.

ʻO Monster Veggie Burger

160 calories, 16 gram kō a, 4 gram fat, 26 gram carbohydrates, 5 gram protein

Loaʻa pinepine nā mea ʻai meaʻai veggie i kahi rap maikaʻi ʻole, akā e hoʻololi kēia meaʻai maikaʻi i kou manaʻo. Hana ʻia me nā pī moa, nā mea ʻai, a me ka nui o nā mea hoʻonani kūpono, ua hoʻopiha ʻia kēia mau patties me nā mea ʻono a me nā mea maikaʻi no ʻoe.

Nā Pono:

1 15-oz. hiki iā Progresso pī pī (garbanzo beans), ninini, holoi ʻia

1 hua manu

ʻO 1 kālika kālika, ʻoki liʻiliʻi

1 tsp. paprika puhi

1/2 tsp. coriander honua

1/2 tsp. kumino lepo

1/2 tsp. paʻakai (kosher a kai paha) ka paʻakai

1 c. ʻoki ʻia ka spinach hou

1/2 c. kāloti kuʻi

2 tbsp. ʻoki ʻia ka cilantro hou

3/4 c. Pāpā palaoa Progresso panko

2 tbsp. ʻaila canola

Nā kīʻaha, e like me ka makemake (nā ʻāpala avocado, nā lau cilantro, nā ʻoka kukama, nā hua kōmato, nā pepa pepa ʻono, nā lau lettuce)

Nā Sauce, e like me ka makemake (spard mustard, Sriracha, ketchup, citrus vinaigrette)

Nā kuhikuhi:

I loko o ke kīʻaha meaʻai, e hoʻokomo i ka pī moa, ka hua manu, ke kāleka, ka paprika puhi, ka coriander, ka kumini, a me ka paʻakai. Uhi uhi; kaʻina hana me nā pulupulu ma kahi o 45 kekona a i ʻole a hiki i ka maʻalahi. E hoʻopili pū i ka hui ʻana o ka bean, spinach, carrot, a me cilantro a hui maikaʻi ʻia. Hoʻopili i nā palaoa palaoa. Hoʻohui kinona i 4 mau patty, ma kahi o 3 1/2 i ke anawaena a me 1/2 i ka mānoanoa. I ka 10-in. nonstick skillet, wela 2 tbsp. ʻaila canola ma ka wela wela a wela. Hoʻomoʻa i nā palaoa kuke i ka ʻaila 8 a 10 mau minuke, huli hoʻokahi, a ʻeleʻele a ʻeleʻele. Hāʻawi i nā mea kanu veggie i hoʻoliʻiliʻi ʻia me nā topping a kāwili ʻia me ke kō.

Hana i 4 mau lawelawe.

Nā meaʻai i hāʻawi ʻia e Betty Crocker

ʻO Mint Chocolate Oatmeal

303 calories, 4.5 gram kō kō, 5 mau momona momona, 33.6 mau huaʻaleʻale, 26.7 nā polokina protein

Hana ʻia kēia mau ʻoʻa ʻōmaʻomaʻo minty i ka ʻaina kakahiaka ʻo St. Patrick's Day.ʻO ka mint a me nā mea kokoleka e hele pū i ka lima e hoʻonui i ka ʻoka me kahi ʻono like me ka mea ʻono, ʻoiai nā hua chia e hoʻohui i ka waiwai nutritional i ke ʻano o ka omega-3s a me ka fiber.

Nā Pono:

1/2 c. nā ʻoka i hui ʻia me 1 1/2 c. wai

1 tbsp hua chia

1 scoop SunWarrior Pūnaewele Protein

2-3 tsp. mint extract

1 tsp. paukū cacao

Waihoʻoluʻu ʻai ʻōmaʻomaʻo

Nā kuhikuhi:

ʻO ka microwave 1/2 c. ʻoka me 1 1/2 c. wai (wai a waiū paha). Ma hope o ka moʻa ʻana o ka ʻai, hoʻohui i nā hua chia, ka pauka protein, ka mint extract, ka pauka cacao, a me ka kala meaʻai. Hoʻohui pū. Hiki iā ʻoe ke hana i ka oats i ka pō ma mua a hoʻomaʻalili i ka pō no ka oats anu a kuke paha i ke kakahiaka a ʻoluʻolu i ka wela. No ka hau kokoleka, hoʻohui i 1 scoop SunWarrior Vanilla Protein Powder, 2 tbsp. ka palaoa koko, stevia, a me ka wai.

Hana 1 lawelawe.

Ka meaʻai i hāʻawi ʻia e Healthy Diva Eats

ʻO Garlicky Kale Salad

114 mau calorie, 3 mau momona momona, 7 mau ʻōpelu kūpona, 4 mau protein protein

ʻAʻole hiki iā ʻoe ke ʻōmaʻomaʻo ma mua o ke pola o ka kale! Mahalo i ka hui ʻana o ka wai lemonona, ka ʻāpala cider winika, a me ke kāleka minced, loaʻa kēia meaʻai i ka salakeke e ʻono me ka ʻono. Haʻahaʻa kēlā me kēia lawelawe i nā calories a me nā momona akā kiʻekiʻe i ka fiber a me nā antioxidants, no laila e ʻeli i loko.

Nā Pono:

ʻO ka 1/2 pūpū maka kale, holoi ʻia, de-stemmed, a hoʻomaloʻo ʻia

1 tbsp tahini

1 tbsp ka vīneka cider apple (aiʻole ka wai)

1 tbsp wai lemi

1 tbsp ʻO nā aminos wai a Bragg (ʻo tamari a i ʻole soy sauce e hana pū kekahi)

2 tbsp. hū meaʻai

1 tsp. kālika minced (1-2 cloves kālika)

Nā hua Sesame e ʻono e like me ka mea hoʻonani (pono ʻole)

Nā kuhikuhi:

E wāwahi a ʻokiʻoki i ka kale i ʻāpana nui a waiho i loko o kahi pola nui. Puree i nā mea āpau a koe nā kale a me nā ʻanoʻano sesame i ka mea kāwili a i ʻole ka mea hana meaʻai e hoʻopili i ka lole. E ninini i ka lole ma luna o ka kale a lomilomi i loko o ka kale me kou mau lima a hiki i ka uhi ʻia o nā ʻāpana kale. E waiho i ka saladi i loko o ka friji no hoʻokahi hola a i ʻole e hoʻomaloka. Hiki iā ʻoe ke kāpae i kēia ʻanuʻu inā pono ʻoe e ʻai koke, akā ʻo ka ʻae ʻana i kahi manawa e mar mar i ka kale e hoʻoliʻiliʻi hou ia, no ka poʻe kānalua i ka ʻai ʻana i ka kale. E kāpīpī i kekahi mau ʻanoʻano sesame ma mua o ka lawelawe ʻana inā makemake ʻia pēlā.

Hana i 4 mau lawelawe.

Hāʻawi ʻia e ka ʻai manu manu

Nā keke Zucchini

63 calories, 1.1 gram kō, 2.1 gram nā momona, 7.6 gram mau haʻalaki, 3.6 nā polokina protein

ʻOiai ua ʻoi aku ka melemele o kēia mau pōpō palaoa ma mua o ka ʻōmaʻomaʻo, ʻoi aku ka maikaʻi o ka lā St. Paddy's Day no kou ʻohana a me kou mau hoaaloha. ʻO kēlā me kēia ʻāpana momona e ʻoluʻolu loa a piha me ka zucchini waiwai nui i ka vitamina, akā haʻahaʻa haʻahaʻa i nā calorie, carbs, a me ka momona.

Nā Pono:

1 zucchini nui, grated

1 huamoa nui

1 c. panko palaoa crumbs

ʻO ka paʻakai a me ka pepa eʻono ai

1 tbsp ʻO nā meaʻala adobo

1/2 c. ʻO ka tī Parmesan, grated

Nā kuhikuhi:

Wehe i ka wai keu mai nā zucchini i kuʻi hou ʻia e ke kau ʻana ma waena o nā kāwele pepa a me ka ʻomi ʻana. I loko o kahi pola nui, e hui i nā meaʻai a pau. Hui pono. E hoʻomoʻa i ka pā nui ma ka waena, a kāpīpī me Pam. Kinona nā spoonfuls o ka pahu zucchini i 2-in. (diameter) patties, a hāʻule i luna o ka sizzling pan. E kuke i kēlā me kēia ʻaoʻao ma kahi o ka minuke a me ka hapalua, a i ʻole a waho he ʻulaʻula gula. E hoʻopau i nā pōpō i ka umu. E hoʻopaʻa iā lākou ma ka pā bakena a hoʻomoʻa iā lākou no 1-2 mau minuke. E lawelawe i ka mea wela, hoʻokahi a i ʻole me ka aahu ʻana o ka pā holoholona.

Hana i nā keke he 12 paha.

Hāʻawi ʻia e Just Putzing Around the Kitchen

Huamoa ʻōmaʻomaʻo

143 calories, 1.2 gram kō, 9.1 mau momona momona, 3.8 gram mau haʻuwai, 12 gram protein

He lawe akamai no Dr. Seuss ' ʻO nā hua hua ʻōmaʻomaʻo a me Hama, ʻaʻohe koi o kēia ʻano hana maʻalahi i ka meaʻaiʻai hoʻopunipuni! Akā, e hoʻohana i nā mana olakino o kahi mea kanu e like me ka kale hou a i ʻole ka spinach e hoʻopili ai i nā hua ʻōpala me kahi hue ʻōmaʻomaʻo.

Nā Pono:

Nā hua manu 6 (hānai a me / a i ʻole nā ​​hua huaola i ʻōlelo ʻia)

1 tbsp waiū (pau ka waiū paipai ʻia)

2 tbsp. onion, ʻokiʻoki ʻia

1 c. nā lau kale a i ʻole nā ​​ʻāpiʻo, holoi ʻia me nā kumu nui i hemo ʻia

ʻO ka paʻakai a me ka pepa eʻono ai

Ka waiūpaka no ka palai ʻana (ka meaola a me / a i ʻole ka puaʻa i hānai ʻia i ka mauʻu i manaʻo ʻia)

Nā kuhikuhi:

E hoʻohui i nā meaʻai mua 5 i loko o kahi huila (me ka paʻakai a me ka pepa) a hui pū a hiki i ka hoʻomaʻemaʻeʻana o nā'ōmaʻomaʻo i nā'āpana liʻiliʻi. Hoʻomaʻamaʻa i ka pala nui o ka waiūpata i loko o ka pā palai ma kahi wela mehana. Ke hoʻoheheʻe ʻia ka waiūpata a ninini i ka huʻi hua i loko o ka pā mahana. E waiho ia no kekahi mau minuke ma mua o kou hoʻomaka ʻana e hoʻoulu a ʻāwili me ka spatula. Hoʻomoʻa a hiki i ka pau ʻana o nā hua i ke ala holoʻokoʻa.

Hana i nā lawelawe he 3.

Hāʻawi ʻia e 100 mau lā o ka meaʻai maoli

Kopa Green Detox

255 calories, 6.5 gram kō, 15.3 mau momona momona, 26.6 gram mau huaʻalea, 10 mau pūmua protein

ʻO kahi hui maikaʻi o nā mea kanu olakino, maikaʻi kēia sopa ʻōmaʻomaʻo e lawelawe ma ka lā St. ʻAʻole hāʻawi wale ʻo ʻAvocado, broccoli, a me arugula i ka sup i kona malu emerala momona, akā e hōʻoia i kēlā me kēia sip e hoʻopiha nei me nā pono pono pilikino.

Nā Pono:

1/2 Haʻaina ʻāpiki

8-10 puʻupuʻu broccoli ka nui (mālama ʻia nā kumu ma ka liʻiliʻi he 1 iniha ka lōʻihi)

1/3 onion o ke koho

2 mau lima arugula

1 tbsp ʻaila ʻoliva

ʻO ka paʻakai (e pili ana i 1 tsp.) aiʻole eʻono

1 tbsp apple cider vinega

Nā pepelu ʻulaʻula (ma kahi o 1/4 tsp.) A i ʻole e ʻono

Hulu meli a agave paha

ʻO ka wai mai ka hapalua lemon

ʻAʻa mika 1 i loko

1 c. wai

Nā kuhikuhi:

Māmā māmā ka broccoli. Wehe i ka wela ke ʻōmaʻomaʻo ʻōmaʻomaʻo. Hoʻomaʻa i nā ʻaka i ka aila ʻoliva a palupalu wale. E hoʻomoʻa i ka broccoli i kuke ʻia a me nā ʻaka a me nā mea hana ʻē aʻe āpau i ka mea kāwili, ka meaʻai meaʻai, a hoʻohana paha i ka blender immersion lima. E hoʻonui i ka 1/2 c. wai a kāwili ʻia. E hoʻomau i ka hoʻohui ʻana i ka wai a hiki i kou kūlike i makemake ʻia. E hoʻohui i kekahi paʻakai hou e ʻono. Nanea i ka wela a me ke anuanu!

Hana i 2 mau lawelawe.

Nā meaʻai i hāʻawi ʻia e Honest Fare

Kuinoa-Stuffed Roasted Green Peppers

436 calorie, 15 gram momona, 57 gram carbohydrates, 27 gram protein, 16 gram fiber

No kahi manaʻo ʻaina awakea a i ʻole ʻaina awakea, mai nānā i mua o kēia mau pepa ʻōmaʻomaʻo i hoʻomoʻa ʻia. Hoʻopihaʻia me ka quinoa a me nā meaʻai olakino'ē aʻe (e like me ka edamame, nā'ōmato, a me nā haloo), hāʻawi kēia mau pepa palupalu i ka meaʻai meaʻai meaʻai e hoʻohauʻoli i nā malihini.

Nā Pono:

1/2 tbsp. ʻaila ʻoliva

1 c. edamame paʻahau, thawed

5 mau momoma keʻokeʻo, ʻoki

1 roma tomato, ʻoki ʻia

1 c. spinach hou

2 mau pepelu ʻōmaʻomaʻo ʻokanika

1 tbsp teriyaki ʻūlū palai

1/2 c. quinoa ʻaʻole i kuke ʻia, holoi ʻia a kuke ʻia

1/3 c. wai

Nā kuhikuhi:

Hoʻomaʻamaʻa i ka ʻaila i loko o kahi kōkena ma luna o ka wela mehana. Hoʻohui i ka edamame, nā hua, a me ka kōmato, e hoʻowali a hiki i ka kuke ʻana, ma kahi o 5-7 mau minuke. E hoʻomoʻi i ka milo a kuke a mae ka milo. E hoʻohui i ka ʻuala hoʻoulu a e kuke a hiki i ka uhi ʻia. Wehe i ka wela a kau i loko o kahi pola me ka quinoa i kuke ʻia. Kiola e hui. E hoʻokaʻawale e waiho i ka hoʻopiha a hōʻoluʻolu wale. I kēia manawa, e hoʻomoʻa mua i ka umu i 350 degere. Māhele i nā piko i nā pepa, a laila a laila a lūlū iā lākou. Hoʻopiha i kēlā me kēia pepa me ka hoʻopihapiha, ʻūpī ʻana a hiki i ka piha ʻana o kēlā me kēia pepa i luna. E kau i nā pepa i loko o kahi pā kuke a hoʻololi i nā poʻo. E hoʻohui i ka wai i lalo o ka pā. Uhi i nā mea āpau me ka pepa alumini a hoʻomoʻa no 30 mau minuke. Wehe i ka foil, a laila e hoʻomoʻa no kekahi mau minuke 20-25 a hiki i ka palupalu a me ka momona ka pepa. Wehe i nā pepa mai ka ipu bakena a lawelawe.

Hana i 2 mau lawelawe.

Nā meaʻai i hāʻawi ʻia e Eating Bender

Moʻa Kili ʻōmaʻomaʻo

456 calories, 4.9 gram kō, 17.5 mau momona momona, 18.4 mau huaʻāmaki, 54,6 gram protein

Kāhea kēia kopa ʻono i nā mea hoʻohui he nui, akā pono ka hopena e hoʻopuni iā ​​lākou! ʻO ka hui pū ʻana o nā mea ʻala a me nā mea kanu, ʻoi aku ka kick mai ka jalapeño a me nā chiles ʻōmaʻomaʻo, e hana ai kēia concoction i mea ʻono.

Nā Pono:

1 tbsp ʻaila ʻaila

1 ʻoʻikika liʻiliʻi, ʻoki ʻia

1 pepa ʻulaʻula, ʻokiʻoki a ʻokiʻoki ʻia

1 kāloti, ʻoki liʻiliʻi

1 jalapeno chile, hua ʻia, ʻoki ʻia, a ʻoki ʻia

1 4-oz. hiki keʻoki i nā aniani ʻōmaʻomaʻo, ninini

4 mau ʻalā kālika, ʻeli ʻia

1/2 tsp. kumini

ʻO ka paʻakai a me ka pepa ʻeleʻele hou

2 tbsp. palaoa pau loa

2 1/4 c. pā moa

1 1/2 paona. iwi moa ole, ili moa ole, oki i 1-in. ʻāpana

1 c. nā hua kulina (maikaʻi ka paʻahau)

2 tbsp. wai lime hou

2 tbsp. ʻoki ʻia ka cilantro hou

Nā kuhikuhi:

E puhi i kaʻaila i loko o ka umu Dutch ma luna o ka wela wela. Hoʻohui i ka ʻaka, bele bele, kāloti, a me jalapeno. Kuke ma kahi o 4 mau minuke, a palupalu nā mea kanu. E hoʻoulu i nā chiles'ōmaʻomaʻo, keleka, kumini, 1/2 tsp. paʻakai, a me 1/4 tsp. ka pepa, a kuke i 1 mau minuke, a hiki i ke onaona. E hoʻopili i ka palaoa a hiki i ka hoʻohuiʻia. E hoʻoulu i ka palaʻai a me ka moa, e lawe i kahi simmer, a kuke no 5 mau minuke. Inā hoʻohana i ke kulina hou, e hoʻowali a kuke no 5-10 mau minuke. Inā maloʻo, e hoʻomoʻa i ka moa no 5-10 mau minuke, a ʻaʻole ʻulaʻula hou, a laila e hoʻohui i ke kulina a kuke no 1-2 mau minuke hou aku. E hoʻoulu i ka wai lime a me ka cilantro a hoʻonui i ka paʻakai a me ka pepa e ʻono. E lawelawe me nā tortillas kulina, i hoʻā ʻia ma ke ahi o ke kapuahi.

Hana i 4 mau lawelawe.

ʻO ka meaʻai i hāʻawi ʻia e Cara Eisenpress o nā kaikamahine Nui, Small Kitchen

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