12 mau ala maikaʻi e hoʻohana ai i nā mea kanu momona no ka hoʻomākaukau meaʻai

Anter

• Hana i kahi pā veggie i hoʻomoʻa ʻia
• Hana i kahi kīʻaha kīʻaha kuke
• E kiola i nā mea kanu i kahi quiche
• E hoʻāʻo i ka laiki kālua ʻai
• E hoʻā i ka quesadillas me kaʻuala
• Hana i nā pūʻulu mea ʻai veggie
• Kāpala i kahi ʻōhua o greens garlicky
• E hoʻopihapiha i ka taco (maikaʻi ia no nā mea ʻoi aku ma mua o nā tacos)
• Hana i ka pesto broccoli no pasta
• Hoʻohui i ka spinach spinach i ka lasagna
• Hana i kahi curry veggie koho-kāu-ponoʻī
• ʻElua huaʻōlelo: Keiki ʻai

Ma ke ʻano he makua hou pono ʻoe i ka nui o ka meaʻai olakino e hoʻomau ai ʻoe i ka hele ʻana, akā ʻaʻole nui kou manawa e hoʻolilo ai iā ia. E hoʻokomo i nā mea kanu hau.

He mea maikaʻi mau nā mea kanu paʻahau - akā he ola maoli lākou ke loaʻa kāu pēpē hou.

Ua uhi ʻia ʻoe i ka papaʻai papaʻai a ka pēpē (ʻaʻole nui ka nui ma laila!) Akā pehea ʻoe? ʻOiai inā ʻoe ma mua he mea hoʻolālā papaʻai a me ka mea hoʻomākaukau mua, e noho ana i lalo e palapala i kahi ʻai o hoʻokahi pule - a ke loaʻa nei kekahi mau hola manuahi e kūʻai a kuke - hiki ke paʻakikī ma mua o kahi makua hou. Makemake, paʻakikī paʻakikī.

Akā hiki i nā mea ʻai paʻahau ke kōkua. Hiki iā ʻoe ke mālama i nā ʻeke nui a waiho aku iā lākou me ka hopohopo ʻole e hele lākou ma mua o ka hiki iā ʻoe ke hoʻohana. A ʻoiai ua hoʻomākaukau mua lākou, ʻaʻole pono ʻoe e hoʻonele i nā minuke holoi holoi, ʻili, a ʻokiʻoki paha.

A laila ke ʻike ʻoe iā ʻoe iho me kahi poloka o ka manawa kaʻawale (ke hiamoe nei ka pēpē a ua ʻauʻau ʻoe a ʻaʻole ia he lā holoi lole!), ke kali nei nā mea kanu iā ʻoe e pā i ka lepo e holo nei.

Koe, he aha kāu e hana ai?

Huli i waho, maikaʻi nā mea kanu paʻahau no ka ʻoi aku o ke kiola ʻana i loko o ka pā palai i kekahi manawa. Eia nā ala maʻalahi a ʻoluʻolu hoʻi e hoʻokomo iā lākou i nā meaʻai make-mua e mālama ai iā ʻoe i nā lā.

Hana i kahi pā veggie i hoʻomoʻa ʻia

Kāhāhā: Hiki iā ʻoe ke hoʻomoʻa i nā mea kanu paʻahau - a ʻaʻole pono lākou e hoʻomāwaliwali ʻia ma mua.

E hohola kaulike i nā mea ʻai ma ka pepa bakena, e ninini me ka aila ʻoliva a me kāu mau mea punahele, a hoʻomoʻa iā lākou i ka umu wela a hiki i ka palupalu a me ka caramelized

"ʻO kahi wela wela, e like me 425 ° F (220 ° C), e kōkua i ka hoʻopau ʻana i kēlā me kēia condensations ke kuke lākou," wahi a Amanda Frederickson, ka mea kākau o Simple Beautiful Food a me ka makuahine o ʻelua.

E hoʻohana i ka huahana i hoʻopau ʻia i nā kīʻaha palaoa a i ʻole nā ​​omelet, hoʻolei ʻia i loko o nā pā pasta, a i ʻole he ʻaoʻao maʻalahi no ka moa a iʻa paha.

Hana i kahi kīʻaha kīʻaha kuke

ʻOi aku ka ʻono a me ka hōʻoluʻolu o kahi hui ʻana o nā mea ʻai a me nā protein i ka wā e hoʻomoʻa ʻia ai i kahi kai.

E hoʻāʻo:

• ka moa rotisserie i kuʻi ʻia, nā kāloti paʻahau a me nā pī, a me ka spaghetti haki i ka moa moa
• ʻokiʻoki i ka palaoa butternut paʻahau, nā moa, a me ka laiki palaunu i ka palaoa veggie
• premade mini meatballs a me ka spinach spinach in beef broth

E kiola i nā mea kanu i kahi quiche

ʻO nā Quiches nā BFF makua hou: Maʻalahi lākou e hana (hui wale, ninini, a hoʻomoʻa), piha me ka protein, a hala nā lā i loko o ka pahu hau.

ʻO ka mea ʻoi loa, ʻono lākou me nā mea ʻai wale nō, wahi a Frances Largeman-Roth, RDN, ka mea kākau o "Smoothies and Juices: Prevent Healing Kitchen" a me ka makuahine o ʻekolu.

E hoʻāʻo e pelu i loko o nā puʻuwai artichoke paʻahau a i ʻole nā ​​pī.

E hoʻāʻo i ka laiki kālua ʻai

ʻO kēlā mau laiki keʻokeʻo i koe mai ka lawe ʻana mai o Kina āu e noho nei? Hiki iā ʻoe ke hoʻolilo iā ia i mea hoʻomake i ka mea nui.

E hoʻomoʻa i kahi kīʻaha o nā mea kanu paʻakai i hui pū ʻia me ka aila sesame a me ka pīpī o ka soy soga a hoʻohui i kekahi mau hua manu kuʻi ʻia, a laila pelu i ka laiki. E hoʻomoʻa ia ma kahi kiʻekiʻe-kiʻekiʻe i kahi papa pālahalaha e waiho i ka lalo o ka laiki i kahi liʻiliʻi, a laila hoʻoulu a hana hou i kekahi mau manawa a hiki i ka wela ʻana o ka hui āpau a loaʻa iā ʻoe nā ʻāpana crispy he nui.

E hoʻā i ka quesadillas me kaʻuala

ʻO ka hoʻomoʻa ʻana i kahi ʻuala holoʻokoʻa ka lōʻihi o hoʻokahi hola, akā hiki iā ʻoe ke kālua i ka ʻuala i kō ʻia, ʻuala ʻia i hoʻokahi mau minuke.

E hoʻomoʻa i kahi pūʻolo me nā ʻaina i hoʻoneʻe ʻia e Tex Mex e like me ka kumine a me ka pauka chili, a laila hoʻohui iā lākou i nā quesadillas i loko o ka pule, ʻōlelo ʻo Largeman-Roth.

Hana i nā pūʻulu mea ʻai veggie

Hoʻohana paha ʻoe i nā hua paʻahau no kāu mau mea leʻaleʻa, no ke aha e hoʻolei ʻole ai i kahi mau mea ʻai i laila?

"ʻO ka hoʻohui ʻana i ka milo kēpau a i ʻole cauliflower kahi ala maikaʻi loa e hoʻohui i nā tona o nā mea momona i ka ʻono," wahi a Frederickson. (A ʻoiai he mea kūleʻa ka ʻono, ʻaʻole ʻoe e ʻono iā lākou.)

E hana i nā pūʻulu leʻaleʻa pākahi e ka hoʻopiha ʻana i nā ʻeke zip zip i kēlā me kēia me:

• Maiʻa diced 1
• 1/2 kīʻaha ʻokiʻoki i nā hua maloʻo (e like me nā hua a me ka mango)
• ʻO 1/2 kīʻaha ʻokiʻoki i nā mea kanu hau
• he puna nui o ka waiū bata

Ke mākaukau ʻoe e inu, hoʻolei wale i nā mea hana i loko o ka blender me kāu waiū koho.

Kāpala i kahi ʻōhua o greens garlicky

Hana nā milo, kale, a i nā kāleʻa āpau ma aneʻi. E hoʻomoʻi i kahi glug momona o ka aila ʻoliva a me ka nui o kālika kālai ʻia, a me kahi pinch o nā ʻāpana pepa ʻulaʻula inā makemake ʻoe i kahi wela.

E hoʻohana i kēia mau greens ma ke ʻano he ʻaoʻao no kekahi mea, hoʻokomo iā lākou i loko o nā omelet, a i ʻole kau ʻia ma luna o kahi ʻuala i hoʻomoʻa ʻia a luna me ka tī kuʻu.

E hoʻopihapiha i ka taco (maikaʻi ia no nā mea ʻoi aku ma mua o nā tacos)

Hoʻohui ʻia kēlā mau mea ulu Hema Hema me ka palaoa a me ka pepa bele? Weliweli lākou me nā pīni ʻeleʻele kēpau, kālika, a me kekahi kumino a i puhi paka paha.

E hana i kahi pūʻulu nui no ka hoʻokomo ʻana i loko o nā tortillas, e hoʻowali i loko o nā hua i kāwili ʻia, a i ʻole ka pīpī ʻana ma luna o nā ʻāpana tortilla no nā nachos olakino olakino.

Hana i ka pesto broccoli no pasta

ʻO ka loaʻa ʻole o ka basil hou ma ka lima ʻaʻole ia he manaʻo ʻaʻole hiki iā ʻoe ke loaʻa ka pesto.

E kīloi i kahi kīʻaha o ka broccoli i hoʻoheheʻe ʻia i ka meaʻai i ka meaʻai me kālika, Parmesan, nā hua paina a i ʻole nā ​​walnuts, a me ka aila ʻoliva, a me ka pulse e hana i kahi momona momona, e like me ka pesto i mākaukau no ka pasta i kēlā me kēia manawa āu.

Hoʻohui i ka spinach spinach i ka lasagna

ʻO Lasagna ka ʻai make-a-big-batch-and-freeze-for-hope loa, a me ka hoʻopili ʻana i ka milo i loko o ka waiūpaʻa he ala maʻalahi ia e loaʻa ai ka lawelawe ʻana i nā mea ʻai.

No ka mālama ʻana i ka lasagna mai ka wai, e hoʻomoʻa i ka milo a ʻuwī i ka wai keu ma mua o ka hoʻohui ʻana i ka tī, ʻōlelo a Frederickson.

Hana i kahi curry veggie koho-kāu-ponoʻī

ʻOi aku ka maʻalahi o ka hana ma mua o kou manaʻo - a hiki iā ʻoe ke hoʻololi iā ia i nā mea āu i ka lima.

E hoʻomoʻa i kahi pūʻulu o nā mea kanu huʻihuʻi a palupalu, a laila hoʻohui i ka ʻulaʻula a i ʻole ʻōmaʻomaʻo curry paste (e ʻono) me kahi kini waiu niu (e hoʻohui i ka wai a i ʻole ka moa inā mānoanoa ka hui.

E pelu i nā protein āu e makemake ai - tofu cubed, thawed frozen shrimp, a i ʻole ka moa moa ʻokiʻoki i nā ʻāpana lahilahi - a ʻū a moa.

ʻElua huaʻōlelo: Keiki ʻai

No ka mea ʻaʻole ʻoe i kekahi manawa e hana i kahi pūʻulu nui a pono wale nō e ʻai iā ASAP. Huli kahi lima o nā mea ʻai i ka sanwich cheese buttery i loko o kekahi mea maikaʻi ma ke kau ʻana i kekahi mau minuke i kāu manawa hoʻomākaukau holoʻokoʻa.

E hoʻāʻo i nā pua pua ʻaila a i ʻole broccoli florets me cheddar, spinach me mozzarella, a i ʻole artichoke me ka tī kao. A i ʻole nā ​​mea a pau i ka lima nā pīni ʻōmaʻomaʻo a me nā ʻoki tī tī ʻAmelika kahiko, e hele pū me kēlā. Maikaʻi nā mea āpau.

ʻO Marygrace Taylor kahi mea kākau olakino a me nā mākua, ʻo ia ka mea hoʻoponopono o KIWI mua, a ʻo ka makuahine iā Eli. E kipa aku iā ia ma marygracetaylor.com.