17 Nā ʻano hana no ka ʻai ʻana i nā mea kanu hou aʻe

Anter

• 1. Hana i nā mea ʻai veggie-based soups
• 2. E hoʻāʻo i ka lasagna zucchini
• 3. Hoʻokolohua me nā noodles veggie
• 4. Hoʻohui i nā mea kanu i nā sausa
• 5. E hana i ka palaoa Pizza cauliflower
• 6. Hoʻohui i nā mea laumania
• 7. Hoʻohui i nā mea kanu i nā casseroles
• 8. Hoʻomoʻa i kahi omelet veggie
• 9. Hoʻomākaukau i ka oatmeal maikaʻi
• 10. E hoʻāʻo i kahi ʻāpā lettuce a i ʻole ka veggie bun
• 11. Hoʻomoʻa i nā kebabs veggie
• 12. Kuapo i ka mea kanu veggie
• 13. Hoʻohui i nā mea kanu i ka salakeke tuna
• 14. E hoʻopili i nā pepa bele
• 15. Hoʻohui i nā mea kanu i guacamole
• 16. Hoʻohui i nā mea kanu me ka meatloaf
• 17. Hana i ka laiki cauliflower
• Ke laina lalo

Stocksy

He mea nui ka hoʻopili ʻana i nā mea kanu i kāu mau meaʻai. Nui nā mea kanu i nā meaola a me nā antioxidant, kahi e hoʻonui ai i kou olakino a kōkua i ke kaua ʻana i ka maʻi.

Hoʻohui ʻia, pono lākou no ka mālama ʻana i ke kaupaona ma muli o kā lākou ʻike haʻahaʻa haʻahaʻa.

Paipai nā luna olakino a puni ka honua i nā mākua e ʻai i ka nui o nā mea kanu o kēlā me kēia lā, akā paʻakikī kēia i kekahi poʻe.

Kūpono kekahi ʻaʻole kūpono i ka ʻai ʻana i nā mea kanu, ʻoiai ʻaʻole maopopo ʻole i kekahi poʻe pehea e hoʻomākaukau ai iā lākou i kahi ala leʻaleʻa.

E uhi mākou i kekahi mau ala kūikawā hiki iā ʻoe ke hoʻohui i nā mea kanu i loko o kāu papaʻai, i ʻole ʻoe e maʻi i ka ʻai ʻana iā lākou.

1. Hana i nā mea ʻai veggie-based soups

ʻO Soups kahi ala maikaʻi loa e hoʻopau i nā lawelawe o nā mea kanu i ka manawa hoʻokahi.

Hiki iā ʻoe ke hana i nā mea kanu i ka "kumu" ma ka hoʻomaʻemaʻe ʻana iā lākou a me ka hoʻohui ʻana i nā mea ʻala, e like me kēia broccoli spinach quinoa sup.

Eia kekahi, he mea maʻalahi ke kuke ʻana i nā mea ʻai i loko o nā soka broth a i ʻole cream.

Hoʻohui i kahi helu liʻiliʻi o nā mea ʻai keu, e like me broccoli, i nā sopa kahi ala maikaʻi loa e hoʻonui i kāu lawe ʻana i ka fiber, nā wikamina, a me nā minelala.

Eia kekahi mau mea hoʻomoʻa supana i hoʻokumu ʻia i veggie ʻē aʻe no ʻoe e hoʻāʻo:

• Ribollita
• Kopa kuke kuke
• Kopa iʻa ʻōpae ʻōmaʻomaʻo
• ʻO Kale, ʻōmato, a me nā hulu pī keʻokeʻo
• Hoʻopili ʻo Pho me ka milo a me ka bok choy

2. E hoʻāʻo i ka lasagna zucchini

ʻO kekahi ala hana e ʻai i nā mea ʻai hou aʻe ma ka hana ʻana i ka lasucucini zucchini ʻole pasta.

ʻO ka lasagna kuʻuna kahi ipu pasta i hoʻokumu ʻia e ka hoʻomoe ʻana i nā noodles lasagna me ka ʻono, ka tī, a me kaʻiʻo. ʻOno ia, akā kiʻekiʻe pinepine ia i nā carbs a ʻaʻole hele mai me nā mea ʻai me ka ʻole.

ʻO kahi ala maikaʻi loa e hoʻomākaukau ai i kēia meaʻai momona i mea e loaʻa ai kahi ʻona momona haʻahaʻa a ʻoi aku ka nui o nā mea momona e hoʻololi i nā noodles lasagna me nā ʻāpana o zucchini.

He waiwai nui ʻo Zucchini o nā huaora B a me ka wikamina C, me ka hoʻopili ʻana i nā minela a me nā fiber ().

Lawe i kāu papa punahele lasagna punahele a hoʻololi i kēlā mau noodles me nā ʻāpana o zucchini i kālai ʻia me kahi mea kanu palaoa. ʻ Tiplelo Aʻo: ʻO ka paʻakai ka zucchini, e noho ʻo ia no 15 mau minuke, a palu ia me kahi kāwele pepa e huki ai ka wai keu.

3. Hoʻokolohua me nā noodles veggie

Maʻalahi ka hana ʻana i nā noodle Veggie, a he ala maikaʻi loa e kiʻi ai i nā mea ʻai hou i kāu papaʻai. ʻO lākou kekahi i pani hakahaka maikaʻi loa no nā mea momona momona, e like me ka pasta.

Hana ʻia lākou e ka hoʻokomo ʻana i nā mea kanu i loko o ka mea hoʻowali, e hoʻoliʻiliʻi iā lākou i nā ʻano noodle. Hiki iā ʻoe ke:

• haehae iā lākou
• ʻoki iā lākou me kahi mandolena
• ʻoki wale lākou e like me kou makemake

Hiki iā ʻoe ke hoʻohana i kahi mea hoʻoheheʻe no kahi ʻano o nā mea kanu. Hoʻohana mau ʻia lākou no ka zucchini, kāloti, spaghetti squash, a me nā ʻuala, a piha pono ia me nā mea momona keu.

Ke hana ʻia nā "noodles", hiki iā lākou ke hoʻopau ʻia e like me ka pasta a hui pū ʻia me nā sausa, nā mea ʻai ʻē aʻe, a i ʻole ka ʻiʻo.

Eia kekahi mau ʻōlelo noodle noodle veggie na ʻoe e hoʻāʻo:

• Pākuʻi Spaghetti i loko o ka waina keʻokeʻo a me ka mea kō
• ʻO Zoodles me ka lentil bolognese
• Zoodle moa-moa

4. Hoʻohui i nā mea kanu i nā sausa

Hoʻohui i nā mea kanu hou aʻe i kāu mau sausa a me nā lole ʻaʻano he sneaky ala e hoʻonui i kāu ʻai veggie, keu hoʻi inā he mau keiki picky kāu.

ʻOiai ʻoe e kuke ʻana i nā mea ʻono, e like me ka marinara sauce, e hoʻomoʻi maʻalahi i nā mea kanu a me nā mea kanu o kāu koho i ka huikau, e like me nā ʻokiʻoki, nā kāloti, nā pepa bele, a me nā lau lau e like me ka milo.

Hiki i nā mea kanu aʻa i hoʻomaʻemaʻe ke hana i nā mea momona momona me kahi manaʻo like ʻo Alfredo.E noʻonoʻo i nā kāloti, nā ʻuala, nā palaʻai, nā turnip, nā uʻi poni, nā beets, a me nā kohlrabi.

E hoʻāʻo e hana i ka pesto me nā beets i hoʻomoʻa ʻia no ke kīʻaha ikaika loa loa.

5. E hana i ka palaoa Pizza cauliflower

Cauliflower he mea nui loa. Hiki iā ʻoe ke laiki iā ia, hoʻomoʻa iā ia, kau i loko o kahi kōpala, e hoʻomaʻemaʻe iā ia no ka maikaʻi silky, a hoʻolilo ia i loko o ka pā pizza.

ʻO ka pani hou ʻana i ka palaoa pizza, a me ka palaoa kālani, he maʻalahi e like me ka hoʻopili ʻana i ka ʻoki a me ka ninini ʻia ʻana o ka cauliflower me nā hua, ka palaoa almond, a me kekahi mau mea ʻono.

Hiki iā ʻoe ke hoʻohui i kāu mau kīʻaha ponoʻī, e like me nā mea ʻai hou, ka mea kōmato, a me ka tī.

ʻO ke kīʻaha (100 gram) o ka cauliflower wale nō ma kahi o 5 mau kaleka a me nā 26 calories, me ka hoʻohui o nā fiber, nā wikamina, nā minelala, a me nā antioxidants ().

6. Hoʻohui i nā mea laumania

Hana nā Smoothies i kahi ʻaina kakahiaka a i ʻole meaʻai māmā. ʻO nā mea ʻōmaʻomaʻo ʻōmaʻomaʻo e kaulana nui no ka hūnā ʻana i nā ʻōmaʻomaʻo lau lau i nā pūʻulu hua.

ʻO ka maʻamau, hana ʻia lākou e ka hui ʻana i nā hua me ka hau, ka waiū, a i ʻole ka wai i loko o ka mea kāwili. Eia nō naʻe, hiki iā ʻoe ke hoʻohui i nā mea ʻai i nā mea leʻaleʻa me ka hoʻopilikia ʻole ʻana i ka ʻono.

ʻO nā ʻōmaʻomaʻo hou, lau lau pinepine i nā mea leʻaleʻa maʻamau, e like me kēia meaʻai, kahi e hui pū ai i nā kale me nā blueberry, maiʻa, a me nā kukama.

ʻO 1 wale ke kīʻaha (25 gram) o ka milo i piha i ka lā o ka huaora K a me ka hapalua o ka huaʻai A i ʻōlelo ʻia.

Hāʻawi ka lawelawe like ʻana i ka kale i nā nui o ka wikamina A, ka wikamina C, a me ka nui o nā huaora K (,).

Hoʻohui ʻia, hana pono ke kāwili ʻia ka zucchini paʻū, ka ʻumeke, nā beets, ka avocado, a me nā ʻuala i mau mea ʻono. Eia kekahi e hoʻāʻo:

• Acai ʻōniʻoniʻo
• ʻO ka paina, maiʻa, a me ka smoothie ʻōmaʻomaʻo avocado

7. Hoʻohui i nā mea kanu i nā casseroles

ʻO ka hoʻopili ʻana i nā mea ʻai keu i nā casseroles kahi ala kūpono e hoʻonui ai i ka ʻai o ka mea ʻai. Hoʻohui lākou i ka nui, ʻano, a ʻono i ka manawa hoʻokahi.

Hoʻohui pinepine ʻo Casseroles i nā ʻiʻo me nā mea kanu, ka tī, ka ʻuala, a me ka palaoa, e like me ka laiki a me ka pasta. E like me kāu e manaʻo ai, kiʻekiʻe loa nā casseroles kuʻuna i nā carbs a me nā calorie i hoʻomaʻemaʻe ʻia.

Kūleʻa nui lākou ma kahi o nā lā hoʻomaha ke emi paha ka makemake o nā mea kanu ma mua o nā kīʻaha ʻē aʻe.

ʻO ka mea leʻaleʻa, hiki iā ʻoe ke hōʻemi i nā calorie a me nā kālake i loko o kāu mau casseroles ma ke pani ʻana i nā hua me nā mea kanu, e like me ka broccoli, nā ʻalalā, nā seleri, a me nā kāloti. ʻO ka casserole pīni ʻōmaʻomaʻo olakino loa i kamaʻāina a kaulana ʻia.

Ma waho o nā huaʻai a me nā minelala maikaʻi, aia i loko o ke kīʻaha o nā pīni ʻōmaʻomaʻo maka he 33 micrograms (mcg) o ka folate, kahi huaʻai B pono ().

8. Hoʻomoʻa i kahi omelet veggie

ʻO nā Omelets kahi ala maʻalahi a maʻalahi hoʻi e hoʻohui i nā mea ʻai i kāu papaʻai. Hoʻohui, hoʻohui nā hua i nā huaora maikaʻi he nui pū kekahi.

Hoʻomaʻa i nā hua moa kuʻi ʻia me kahi liʻiliʻi o ka bata a me ka aila i loko o ka pā, a laila pelu iā lākou a puni kahi hoʻopihapiha e hoʻopili pinepine i ka tī, kaʻiʻo, nā mea ʻai, a i ʻole ka hui ʻana o nā mea ʻekolu.

ʻOi aku ka ʻono o ka veggie i nā omelet a hiki iā ʻoe ke hoʻouka maoli iā lākou no ka nui o ka meaʻai. ʻO ka milo, ʻaka, scallions, bok choy, mushroom, bele pepa, a me nā ʻōmato ka hoʻohui mau. Eia kekahi e hoʻāʻo:

• Spinach, tī kao, a me ka omelet chorizo
• Omelet Moringa
• Waffle omelet me nā ʻōmato a me nā pepa
• ʻO ka omelet chickpea Vegan

9. Hoʻomākaukau i ka oatmeal maikaʻi

ʻAʻole pono nā mea momona e momona. Hiki i ka oatmeal Savory ke hoʻohui i nā mea ʻai i kou kakahiaka.

ʻOiai maikaʻi me nā huaʻai hou, nā hua puaʻa, a i ʻole ke kinamona, hiki iā ʻoe ke hoʻohui i nā hua, nā mea ʻala, a me nā mea kanu he nui.

ʻO kēia meaʻai no ka oatmeal ʻono e komo pū me nā ʻalalā a me kale no kahi pāʻina puʻuwai a mehana.

ʻIke mua mākou i ka kale e lawe mai i ka meaʻai maikaʻi, akā ʻo ka mushroom kekahi. Nui lākou i ka protein, wikamina D, a me ka wikamina B12. ʻO kēia ka mea i hoʻohui nui loa i kahi papa ʻai ʻai ma muli o nā mea kanu.

10. E hoʻāʻo i kahi ʻāpā lettuce a i ʻole ka veggie bun

ʻO ka hoʻohana ʻana i ka lettuce ma ke ʻano he wahī a i ʻole kekahi mau mea kanu e like me nā pōpō ma kahi o nā tortillas a me ka berena he ala maʻalahi e ʻai i nā mea kanu hou aku.

Hiki i nā lauhu lettuce ke lilo i ʻāpana o nā ʻano kīʻaha a hoʻohana pinepine ʻia e hana i nā sandwic carb low a me nā burger bunless.

Hoʻohui ʻia, nui nā ʻano o nā mea ʻai, e like me nā pāpale mushroom portobello, nā ʻuala i kālai ʻia, nā ʻāpana ʻulaʻula a me nā melemele, nā ʻāpana kōmato, a me nā eggplant i kālai ʻia e hana i nā pōpō maikaʻi.

ʻO ke kāwili lettuce a me nā buns veggie kahi ala maʻalahi e hōʻemi i kāu lawe ʻana i ka kalori, ʻoiai hoʻokahi wale nō calorie i loaʻa i hoʻokahi lau lettuce. ʻOi aku ka kiʻekiʻe o ka palaoa i hoʻomaʻemaʻe ʻia i nā calorie ().

Eia kekahi mau wahi e hoʻomaka ai me nā wahī lettuce a me nā palaoa veggie:

• Hoʻopuni ʻo Chickpea taco lettuce
• Wahī Paleo lettuce
• ʻĀpala lettuce BLT
• ʻO Portobello mushroom bruschetta

11. Hoʻomoʻa i nā kebabs veggie

Hoʻopili nā Veggie kebabs i nā mea ʻono he nui i kahi lāʻau mākaukau pāʻina.

E hana iā lākou, kau i nā mea ʻai ʻokiʻoki āu i koho ai ma kahi skewer a kuke ma ka pā a i ʻole barbecue.

Hana maikaʻi nā pepelu bele, ʻaka, mushroom, zucchini, a me nā ʻōmato no nā kebab. E hoʻāʻo i kēia kaila ʻo Cajun a me ka kebabs pepa bele a kau i nā mea ʻai a pau āu e makemake ai.

12. Kuapo i ka mea kanu veggie

ʻO kahi mea kūʻai aku nā mea kanu Veggie i mea hoʻololi maʻalahi no nā mea kanu ʻoi aku ka kaumaha a hiki ke uhi ʻia me nā mea kanu i ʻoi aku ka nui.

Hiki ke hana i nā pā palaʻai ʻo Veggie burger e ka hui ʻana i nā lau me nā hua, nā hua a i ʻole nā ​​palaoa nut, a me nā mea ʻono. Hoʻohana pinepine ʻia nā ʻuala a me nā pīni ʻeleʻele e hana i nā mea kanu veggie.

E hoʻomaopopo ʻaʻole ʻo nā burger manuʻai ʻole āpau i piha i nā mea ʻai. E nānā i nā lepili e ʻike ai i kekahi i loaʻa i nā mea kanu me kā lākou mea pono nui.

Hiki iā ʻoe ke lawe i kēia mau mea hoʻāʻo i kahi ʻanuʻu aʻe e ka wahī ʻana i kāu burger veggie i kahi wahī lettuce, ma kahi o kahi bun.

13. Hoʻohui i nā mea kanu i ka salakeke tuna

Ma ka laulā, hana ʻia ka salakeke (a i ʻole ka moa a i ʻole salemona) e ke kāwili ʻia ʻana o ke tuna me ka mayonnaise, akā hiki ke hoʻohui ʻia i kekahi ʻano o nā mea kanu i kālai ʻia e hoʻonui ai i ka ʻono a me ka meaʻai.

ʻO nā ʻakaʻakai, kāloti, kukama, spinach, a me nā mea kanu nā mea hoʻohui maʻamau. Loaʻa i kēia salakeke tuna Mediterranean nā kukama, nā huaʻō hua waina, ʻoliva, pepa ʻulaʻula, artichoke, ʻā, a me ka pāhiri.

Hoʻoiho ʻia

14. E hoʻopili i nā pepa bele

Hana ʻia nā pepa bele e ka hoʻopili ʻana i nā pepa bele hapalua me ka ʻiʻo i hoʻomoʻa ʻia, nā pīni, ka laiki, a me nā mea ʻono, a laila hoʻomoʻa iā lākou i ka umu.

Inā makemake ʻoe iā lākou i maka a momona, hiki iā ʻoe ke hoʻohui i nā papa o ka tī waiūpaʻa, ka moa i kālai ʻia a i ʻole ka kuhukū, a me nā mea ʻono no kahi ipu anuanu.

ʻO Bell peppers kahi waiwai waiwai o nā wikamina a me nā minelala he nui, ʻo ia hoʻi nā huaora A a me C ().

Hiki iā ʻoe ke hoʻonui i ka ʻike olakino o nā pepelu bele i hoʻopihapiha ʻia e ka hoʻopili ʻana i nā mea kanu keu. E hoʻomoʻi i kekahi o ka ʻakaʻakai, i ka milo, a i ʻole ka pua puaʻi i hoʻohana ʻia i kēia papa pepa pepa i hoʻopihapiha ʻia me ka ʻano Italia.

15. Hoʻohui i nā mea kanu i guacamole

ʻO Guacamole kahi ʻūlū avocado i hoʻokumu ʻia e ka mashing avocados pala a me ka paʻakai kai me ka wai lemon a wai lime paha, kālika, a me nā mea ʻono hou aʻe. Akā ʻaʻole pono ʻoe e kū ma laila.

ʻOi aku ka ʻono o nā ʻano mea kanu ke hoʻohui ʻia i ka guacamole. ʻO nā pepelu bele, ʻōmato, kālika, a me nā aniani he koho maikaʻi. Hoʻohui, hana ʻo guacamole i kahi topena ʻono i nā salakeke a hoʻomoʻa ʻia i nā ʻuala a i keʻokeʻo paha.

Hoʻohana kēia kale guacamole meaʻai i nā greens maikaʻi a me cilantro a me salsa verde.

16. Hoʻohui i nā mea kanu me ka meatloaf

Hiki i ka Meatloaf ke kaʻa no nā mea kanu hou aku. Hana mau ʻia ia me ka hui pū ʻana o kaʻiʻo o ka honua a me nā mea hana ʻē aʻe, e like me nā hua manu, ka palaoa, a me ka mea kōmato. A laila kāpili ʻia i ke ʻano o ka berena, kahi e loaʻa ai ka inoa.

Hiki iā ʻoe ke hoʻohui e pili ana i kēlā me kēia ʻano o nā mea kanu i kāʻai ʻia i ka meatloaf, e like me nā ʻaka, nā pepa bele, nā kāloti, nā zucchini, a me nā greens e like me ka milo.

Hoʻohui ʻia, hiki iā ʻoe ke hana i ka "meatloaf" ʻo ia ka mea holoʻokoʻa i ka veggie, e like me nā pīpī, kāloti, ʻakaʻakai, a me nā keleka. E pani nā moa i ka ʻiʻo a ʻoluʻolu mau.

17. Hana i ka laiki cauliflower

Hana ʻia ʻo ka lauliflower raiki e ka hoʻopili ʻana i nā florets cauliflower i kahi mea hana meaʻai i nā granule liʻiliʻi. Hiki iā ʻoe ke hoʻohana i ka maka a kuke paha i mea pani no ka laiki mau. Mālama ia i kumu no nā meaʻai ʻē aʻe a hoʻonui i nā ʻōpala a me nā sopa.

ʻOi aku ka haʻahaʻa o ka laulā Cauliflower i nā kālaka ma mua o ka laiki mau, me 5 mau kaleka wale nō o nā kalakeke i kēlā me kē kīʻaha, ke hoʻohālikelike ʻia me 53 mau kolamu i loko o ke kīʻaha laiki keʻokeʻo ().

Hoʻohui ʻia, kiʻekiʻe loa ka cauliflower i ka wikamina C, wikamina K, folate, a me ka potassium ().

Mai poina: Hiki iā ʻoe ke "laiki" i nā mea kanu ʻē aʻe e like me broccoli, beets, kāloti, zucchini, a me kaʻuala.

Ke laina lalo

Nui a hewahewa nā ala e hoʻohui i nā mea kanu i nā meaʻai i kēlā me kēia lā. Hiki i kekahi ke sneak pono i loko o nā meaʻai me ka ʻole o ke keaka (e like me ka milo) a hoʻonui kekahi i ke kala a me ka ʻono i nā ala āu e manaʻo ʻole ai (e like me nā beets a me nā ʻuala).

Hoʻohui i kahi kīʻaha maikaʻi loa, akā i kekahi manawa hiki i nā mea ʻai ke lilo i hōkū e like me kāu bun sandwich a raiki paha.

ʻ Tiplelo Aʻo: Inā ʻaʻole ʻoe makemake i kahi mea kanu āu i hoʻāʻo wale ai i hoʻolapalapa ʻia, e hoʻāʻo i ka ʻōpala. ʻO ka nui o ka poʻe e inaina mai i nā ʻōpala ʻo Brussels i hoʻopau ʻia e aloha i nā ʻōpuʻu i hoʻomoʻa ʻia a i ʻole nā ​​sauteed sprouts.

Ma ka hana ʻana i nā mea ʻai i ʻāpana maʻamau o kāu mau ʻano ʻai, e hoʻonui loa ʻoe i kāu lawe ʻana i ka fiber, nā meaola, a me nā antioxidant.