6 Manaʻo ʻaina ʻaina ʻole manuahi no ka lilo ʻana o ke kaupaona

Anter

• ʻO Zucchini "Pasta" me Basil "Cream" Sauce
• Hummus Veggie Burgers
• Moa Barbeque me ka Mac maikaʻi a me ka tī
• ʻO Steak lāua ʻo Guacamole Fajitas
• ʻO Chili a me Lime Fish Tacos
• ʻO Kaisara Salmon Grilled
• Nānā no

Hoʻi ʻoe i ka home mai ka hana, luhi ʻoe, a makemake ʻoe e hānai i kou mau manaʻo - ʻike mākou i ke kumu e hakakā ai ka ʻaina ahiahi. ʻO ia ke kumu i loaʻa ai iā mākou ʻo Dawn Jackson Blatner, RD.N., hana i kēia mau ʻaoʻao 400-calorie ʻehā e kōkua iā ʻoe e hoʻopau i ka lā hauʻoli ʻole ʻia. ʻO kāna mea huna? E hoʻomāʻona i kou makemake kirīmi (e, ua hele mākou a pau i laila!) me nā kīʻaha i hana maoli ʻia mai nā mea kanu, e like me ka tilika puaʻa a me ka pesto white-bean-and-basil. ʻO ka Hummus Veggie Burger-he mea maikaʻi loa ia no ka wā pilikia o ka ʻaina awakea-i piha me nā mea hana momona, e like me nā pī garbanzo, flaxseed, a me tahini, e hoʻopiha ai iā ʻoe a hoʻoulu ʻia e hana i ka hala o ka pō. A inā ʻoe e ʻiʻini maoli i kahi mea olakino (pāpā ka lani!), ʻO ka iʻa iʻa a Blatner a i ʻole ka salakeke salmon i kāhi ʻia e māʻona ai i ka yen maʻemaʻe me ka hoʻowalewale ʻole i ka ʻono.

ʻO Zucchini "Pasta" me Basil "Cream" Sauce

Nā Kiʻi Corbis

Ke hoʻohana nei i kahi peeler mea kanu, e ʻako i 1 zucchini i mau ʻāpana pasta. I ka mea hoʻopili meaʻai a hoʻohuihui paha e hoʻohui i ka 3/4 kīʻaha kēpau pīni keʻokeʻo, holoi ʻia a hoʻokahe ʻia; 1/4 kīʻaha basil hou; 1 he punetune o ka aila puʻupaʻa keu; 1 punetune o ka wai lemonona hou; 1 punetune wai; a me 1/8 teaspoon ka paʻakai o ka moana. Puree a hiki i ka laumā. Tos sauce me ka zucchini noodles a luna me 3 auneke moa moa i hoʻomoʻa ʻia, ʻoki ʻia. (Hoʻohui ʻia i ka hāmeʻa kīhini i kēia manawa? ʻO nā mea ʻai Spiralizer maikaʻi loa e hoʻopau ai i kāu makemake Pasta.)

Hummus Veggie Burgers

Nā Kiʻi Corbis

I kahi mea hana meaʻai a kāwili paha, e hoʻohui i hoʻokahi 15-auneke i hiki ke holoi a ninini ʻia i nā pīni garbanzo, 1 punetune tahini, 1 punetune wai wai lemonona, 1 kālika kālua ʻia kālika, a me 1/8 teaspoon paʻakai kai; pulupulu a semi-chunky. E hoʻomoʻi i 2 punetēpō flaxseed honua, 3 punetēpu i ʻokiʻoki ʻokiʻoki ʻoki, a me 1/2 teaspoon maloʻo pi i ka hui ʻana; e hoʻohuihui e hoʻohui. Hoʻohui i nā ʻano ʻehā i 4 mau pālahalaha. E hoʻokuʻu i 2 pākī no kekahi lā ʻē aʻe a e koe ka noe i 2 me ka ʻehu kuke. I loko o kahi pūkana ma kahi wela wela, e kuke i nā pā no nā mau minuke 6, huli hoʻokahi. E hoʻohui i hoʻokahi patty i kēlā me kēia ʻaoʻao o ka muffin English palaoa i hua ʻia i kāohi ʻia. Ma luna o kēlā me kēia hapalua me 1/4 kīʻaha spinach a me 1 ʻāpana tōmato nui a lawelawe i ka maka hāmama.

Moa Barbeque me ka Mac maikaʻi a me ka tī

Nā Kiʻi Corbis

I loko o kahi mea hana meaʻai a kāwili paha, e hoʻohui i 1 kīʻaha cauliflower steamed, 1/4 cup 2 pākēneka waiū, 3 punetēpō shredded cheddar tī, a me 1/8 teaspoon paʻakai kai; puree a laumania. E hoʻohui i ka hui ʻana i ka 1/2 kīʻaha i hoʻomoʻa ʻia i nā noodles kuʻe lima ʻeleʻele. E lawelawe i nā noodles me 2 1/2 auneke i hoʻomoʻa ʻia i ka umauma moa i kāpī ʻia me 2 teaspoons ʻono barbeque a me 1 kīʻaha nā pīni ʻōmaʻomaʻu mahu.

ʻO Steak lāua ʻo Guacamole Fajitas

Nā Kiʻi Corbis

I loko o ka skillet ma luna o ka wela wela, e hoʻohui i 1 teaspoon ʻaila ʻoliva puʻupaʻa hou a me 1 clove garlic, i ʻoki ʻia. E hoʻomoʻi i nā kīʻaha bele i ʻokiʻoki ʻia, 1/2 kīʻaha i kāhi ʻia i nā hāhi, 1/2 kīʻaha ʻokiʻoki liʻiliʻi ʻia, 1 mau punetune chili pauda, ​​a me 1/4 teaspoon paʻakai kai. Mālama i 5 mau minuke a i ʻole a palupalu nā mea kanu. E puunaue like ma waena o 2 mau tortilla kulina mehana 6 iniha. I luna i kēlā me kēia me ka ʻaila ʻoki i kāhi ʻia i ka steak kālua ʻia a me ka 1 sipuni guacamole. (Makemake i kahi koho manuahi? E hoʻāʻo i kahi o kēia mau 6 Mouthwatering Vegan Mekiko Recipe.)

ʻO Chili a me Lime Fish Tacos

Nā Kiʻi Corbis

I kahi pepa bakena i kāwili ʻia me ka foil a kāwili ʻia me ke kuke kuke, e hoʻomoʻi i nā iʻa keʻokeʻo he 4. Kāpena iʻa me 2 teaspoons chili kaola a me ka moa no 8 mau minuke, a i ʻole a 145 ° a me ka opaque ka iʻa. I loko o kahi kīʻaha liʻiliʻi, e hoʻohui i 3/4 kīʻaha kāpeti i ʻoki ʻia, 2 punetēpē i ʻoki ʻia i nā aniani ʻōmaʻomaʻo, 2 punetēpē cilantro hou, 2 punetēpē wai lime, a me 1/8 teaspoon o ka paʻakai moana. Kiola e hui. E hoʻokaʻawale i ka iʻa a me ke kāpena ma waena o nā tortillas māno 6-ʻīniha mehana a e hoʻonui i kēlā me kēia taco me 1 punetēpō salsa hou. (He koho maikaʻi loa kēia no ka pili pono ʻana i kāu papaʻai ʻoiai ʻoe e ʻai pū ana.

ʻO Kaisara Salmon Grilled

ʻO Shutterstock

I loko o kahi pola waena, e hui i nā kīʻaha romaine ʻokiʻoki ʻia, 2 punetēpuni palaoa parmesan i ʻoki ʻia, a me kahi ʻāpana 1 i ʻōpuʻu ʻia i ka toast palaoa āpau i ʻoki ʻia i nā pahu crouton. I loko o kahi kīʻaha liʻiliʻi, e hui pū me 1 punetēpē tahini, 1 punetēpē wai lemon hou, 1 punetēpē wai, 1 punetēpē Dijon mustard, 1/2 clove minced garlic, a me 1/8 teaspoon o ka paʻakai moana. Hoʻohui i ka ʻaʻahu ʻana i ka saladi a kiola. ʻO luna me nā auneke i hoʻomoʻa ʻia he 3 auneke.

Nānā no