7 Mea ʻai e kūʻai ai — a i ʻole DIY?

Anter

• ʻO Salsa
• Muffins Kinamona Mele
• ʻAi Pasta
• Granola
• Hummus
• Hoa moa
• ʻO Guacamole
• Nānā no

Ua wehe paha ʻoe i kāu ipu o nā hummus i kūʻai ʻia i ka hale kūʻai, nā kāloti pēpē i ka lima, a noʻonoʻo: "Ua hiki iaʻu ke hana i kēia iaʻu iho"? Hiki iā ʻoe, akā aia nō kekahi ka nīnau inā ʻaʻole ʻoe e pono: no nā kumu olakino a i ʻole no ka mea ʻoi aku ka maʻalahi o ka huki ʻana i kahi pūʻulu iā ʻoe iho.

ʻO Tallying kēlā mau calorie a me nā kumukūʻai he nui ka hana, akā. ʻO Luckily Alison Massey, RD, kahi kauka lāʻau lapaʻau ma Mercy Medical Center ma Baltimore, MD, i helu i ka meaʻai a me nā kumukūʻai o nā mea ʻehiku āu e kūʻai ai a hoʻohālikelike iā lākou i nā mana home. E ʻike i nā mea e pono e hoʻohui i kāu repertoire o nā kuhikuhi - a e waiho i kāu papa inoa papaʻai.

Kaha: ʻo ka hoʻohālikelike ʻana o ke kumukūʻai a me ka hoʻohālikelike.

ʻO Salsa

Kūʻai a DIY paha: DIY

ʻOiai ke kumu kūʻai o ka salsa homemade ma kahi o $3 ma mua o nā inoa inoa, e like me Massey, ʻo ka mālama ʻana i ka sodium-19 milligrams me kahi 920 milligrams nui loa-ʻo ia wale nō ke kumu e ʻoki ai. Hiki iā ʻoe ke ʻoki i nā kalapona a hiki iā ʻoe ke hoʻomalu iā ʻoe iho i nā mea ʻala a me nā mea kanu, a i ʻole e kālua mua i kāu mau tōmato no kahi ʻono hohonu aʻe. ʻAʻole naʻe i maopopo? Inā hoʻolālā ʻoe i kāu hana salsa no ke kauwela i ka wā e hiki mai ana nā tōmato hou a hiki iā ia, e hoʻemi paha ia i ka lilo.

Nā Pono:

3 i 4 mau ʻōmato plum hou, diced

1/2 kīʻaha diced ʻaka

1/4 kīʻaha i ʻoki ʻia i ka celery

1 kālika kālika, ʻeli ʻia

Ka wai o 1 ka lime

1 ka punetune i kāpala ʻia me ka pepa jalepeno

1/8 kīʻaha cilantro hou, ʻokiʻoki

Nā kuhikuhi:

E hoʻopili pū i nā mea āpau i kahi pola waena.

Ka helu meaʻai no 1/2 kīʻaha: 30 calories, 0g momona, 6g mau kalapona, 19mg sodium

Mālama ʻoe: 10 calories, 6g carbs, 901mg sodium

Muffins Kinamona Mele

Kūʻai a DIY paha: DIY

ʻOiai ʻoi aku ka haʻahaʻa o ka huikau i loko o nā calorie ma mua o ka ʻāpana homemade, ʻaʻole i loaʻa kahi palaoa palaoa holoʻokoʻa, i hoʻohui i kahi ʻāpana o nā fiber hou (e pili ana i kahi gram no muffin). ʻO ka mana o ka pahu pahu ka sodium a me ka pinepine o ka hydrogenated aila, ʻono ʻono, mea hoʻopihapiha e like me ka gum xantham, a ʻo nā "bitry berry bits" (yummy), i kūʻē i nā hua maoli, a hiki nō hoʻi ke piʻi aʻe i ka helu fiber.

Nā Pono:

1 kīʻaha palaoa āpau

1 kīʻaha 100% palaoa palaoa holoʻokoʻa

2/3 kī kō

2 teaspoon ka pauka kuke

ʻO ka paʻakai 1/4 teaspoon

2 he teaspoon ke kinamona lepo

1 nutmeg lepo pinch

2/3 kīʻaha waiu piha

2 teaspoon vanilla

1/4 kīʻaha kīʻaha, hoʻoheheʻe

1 huamoa, hahau iki

1 kīʻaha ʻokiʻoki ʻia i ka ʻōpala Delicious gula

Nā kuhikuhi:

1. E puhi mua i ka umu i 350 degere. E pīpī i kahi pahu muffin me ka spray canola aila a i ʻole laina me 12 mau liner muffin.

2. E hoʻohui i ka palaoa, ke kō, ka pauka bakena, ka paʻakai, ke kinamona, a me ka nutmeg i loko o ke pola. I loko o kahi kīʻaha ʻokoʻa e hui pū me ka waiū, vanilla, ka bata, a me ka hua manu. Hoʻohui i nā mea pulu a me nā ʻomela i nā mea maloʻo. Hoʻohui a hui wale ʻia.

3. Hoʻopiha i kēlā me kēia kīʻaha muffin ma kahi o 2/3 piha me ka hui. Hoʻomoʻa no 17 a 20 mau minuke, a i ʻole ʻeleʻele brown.

Mea ʻai i hoʻololi ʻia mai Mālamalama KukeʻO ka huaʻai Raspberry Muffin

Ka heluʻai pono no 1 muffin: 172 calories, 5g momona (3 g saturated), 29g mau kalapona, 136mg sodium

Mālama ʻoe: 34mg sodium

ʻAi Pasta

Kūʻai a DIY paha: DIY

He haʻahaʻa loa ke kumu kūʻai no ka ʻuala i kūʻai ʻia ma ka hale kūʻai nui ma lalo o $3.00 (ʻoiai hiki ke maʻalahi ke kūʻai ʻia nā meaʻai kūlohelohe a lawe ʻia mai paha i ka pālua), akā lanakila ka home no ka hoʻohui ʻana i nā mea kanu ʻaʻole hiki ke loaʻa, a me ka liʻiliʻi. hoʻohaʻahaʻa i nā calorie a me ka sodium a ʻoi aku ka pipiʻi.

Nā Pono:

1/2 kīʻaha diced ʻakaʻaka keʻokeʻo

2 kālika cloves, minced

1/2 kīʻaha diced ʻōmaʻomaʻo pepa

1/2 kīʻaha celery i ʻoki ʻia

1/4 kīʻaha kāloti ʻokiʻoki

1 aila ʻoliva puna

1 hiki (16 auneke) ʻoki ʻoki ʻia nā tōmato, ʻaʻohe paʻakai i hoʻohui ʻia

1 punetune ka paʻi kōmato

1/2 kīʻaha soda kope

1/2 teaspoon kō

1 teaspoon mea hoʻonani Italia

Nā kuhikuhi:

I loko o ka ipu hao nui a i ʻole ka umu Hōlani, ʻoki i ka ʻaka, kālika, nā pepelu ʻōmaʻomaʻo, nā keleka, a me nā kāloti i loko o ka aila ʻoliva no 2 a 3 mau minuke. E hoʻohui i nā tōmato, ka paʻi tōmato, ka soda baking, ke kō, a me nā mea ʻala Italia. Kuhi no kahi o 15 a 20 mau minuke, a i ʻole mānoanoa ka ʻū.

Ka heluʻai pono no 1/2 kīʻaha: 50 calories, 0.5g momona, 10.5g kaʻa, 2g protein, 422mg sodium

Mālama ʻoe: 20 calories, 1g momona, 58mg sodium

Granola

Kūʻai a DIY paha: Kolepa

Wahi a Massey, he kāhea pili kēia. Ma kahi o $4.00 no ka granola i kūʻai ʻia i ka hale kūʻai, a ʻoiai ʻoi aku ka pipiʻi o nā meaʻai a pau no ka hana home (ma kahi o $35.00 ka huina), hiki iā ʻoe ke hana i nā granola ʻoi aku ka nui, a ua maʻalahi nā meaʻai no ka kuke ʻana i kēlā me kēia lā. Inā he granola-fanatic ʻoe, pono e hana i kāu ponoʻī, akā inā he kūʻai hoʻokahi ia i kēlā me kēia manawa, e mālama ia i nā kālā hou aku e kūʻai i ka premade. Hoʻohui mākou i kahi paʻakai liʻiliʻi i kēia meaʻai e hoʻonui i ka ʻono (ke kumu o ka 56 milligrams o ka sodium), akā hiki iā ʻoe ke haʻalele; ʻaʻohe o ka mana kūʻai kūʻai.

Nā Pono:

2 1/2 kīʻaha i ʻōwili ʻia a pau

2 mau ʻalemona almond

1 mau ʻoma walnuts

1/2 teaspoon ke kinamona lepo

1/4 teaspoon palaoa lepo

1 nutmeg lepo pinch

1 ʻuʻu nā ʻāpana lepo

1/2 teaspoon paʻakai kosher

1/2 aila ʻoliva

1 / ʻopa syrup maple

1/2 teaspoon vanilla extract

1/4 ʻili puna ʻalani

1/2 kīʻaha cherry maloʻo

1/2 kīʻaha waina

Nā kuhikuhi:

1. E puhi mua i ka umu i 350 degere. E hui pū i ka ʻoats, nā ʻalemona, a me nā walnuts i loko o kahi pola nui. E hoʻohui i nā meaʻala a me ka paʻakai a hoʻoulu maikaʻi e hui. I loko o kahi kīʻaha ʻokoʻa, hoʻohui i ka aila, syrup maple, vanilla extract, a me ka ʻalani ʻalani. E hoʻohui i ka hui wai i ka oats a me nā nati.

2. E hohola i ka granola ma kahi ipu bakena i kahi papa like. Hoʻomoʻa no kahi o 40 mau minuke, e hoʻouluulu i kēlā me kēia 15 a 20 mau minuke e hōʻoia pono i nā kuke granola.

3. Wehe mai ka umu a hoʻonui i nā huaʻi maloʻo a me nā cherry maloʻo, e hoʻouluulu e hui.

Hoʻololi iki ʻia ka ʻai mai thekithcn.com

Ka helu meaʻai no 1/4 kīʻaha: 130 calories, 7.5g momona, (1g saturated) 14g carbs, 3.5g protein, 56mg sodium

Mālama ʻoe: 10 calories, 0.5g momona momona, 4g carbs

Hummus

Kūʻai a DIY paha: ʻO ʻē aʻe

Hoʻohālikelike ʻia nā mea ʻelua i ka olakino, akā inā ʻoe e hoʻohana i nā pī garbanzo maloʻo a ʻaʻohe paʻakai, hiki iā ʻoe ke mālama i ka nui o ka sodium. Eia nō naʻe, e like me Massey, ʻo ka mea āu e uku ai no ka hoʻohui ʻana i kāu hummus ponoʻī e ʻoi aku ka maʻalahi o ka hoʻopili ʻana me ka hana i hana mua ʻia, e kani ana i ka hapalua o ke kumukūʻai. ʻO ka uku kumukūʻai $ 7 no DIY ma muli o ka tahini, kahi mea nui i loko o ka wai i loko o ka wai i hiki ke pipiʻi a paʻakikī e loaʻa; ʻAʻole hiki iā Massey ke kūʻai aku i kahi mea liʻiliʻi ma mua o ka pahu 15-auneke ma kahi o $5.40. Inā aloha nui ʻoe i ka hummus a makemake e hana iā ʻoe iho, ʻoi aku paha ke kumukūʻai o kēia i ka holo lōʻihi e hiki ai iā ʻoe ke hoʻokolohua me ka hoʻohui ʻana i nā kau ʻokoʻa e like me nā mea āu e ʻike ai i nā hale kūʻai. No kahi pūʻulu hoʻokahi, ʻoi aku paha ka maikaʻi o ka huki ʻana i ka kāleka hōʻaiʻē.

Nā Pono:

1 can (14.5 auneke) garbanzo beans, holoi ʻia a hoʻokahe ʻia

2 a 3 mau ʻāhiu kālika

3 punetune wai lemon

2 punetēni tahini

1 a 2 punetune wai

1 aila ʻoliva puna

Ka wai lemi (pono ʻole)

Nā kuhikuhi:

E hoʻonoho i ʻelima mau mea hana i ka meaʻai. ʻOiai e kāwili ʻia ana, e hoʻohui i ka aila ʻoliva ma o ka funnel i kahi kahawai paʻa. Hoʻohui a hiki i ka laumā.No ka lawelawe ʻana, kāpīpī me kahi aila ʻoliva hou a wai wai lemon paha, inā makemake ʻia (e hoʻonui ka aila ʻoliva i nā momona a me nā calorie).

Nutrition score no 2 tablespoons: 74 calories, 2.5g momona, 6mg sodium

Mālama ʻoe: 2.5g momona, 124mg sodium

Hoa moa

Kūʻai a DIY paha: DIY

ʻAʻole wale ia ʻoi aku ka haʻahaʻa o ka sodium ma mua o kahi inoa inoa sodium haʻahaʻa, hiki ke hana ʻia nā waihona moa home mai nā "koena" ma hope o kou hoʻopau ʻana i kahi moa rotisserie a i ʻole moa moa i hana ʻia e ʻoe iho, ka mea e mālama i ka mana DIY he haʻahaʻa haʻahaʻa. . He ala maikaʻi nō hoʻi ia e hoʻohana ai i nā mea kanu e kau ana a puni kāu crisper, e ulu limper i kēlā me kēia lā.

Nā Pono:

ʻO nā iwi moa koe mai ke kino moa

1 1/2 kīʻaha ʻokiʻoki

1 kīʻaha kāloti ʻoki ʻia

1/2 kīʻaha ʻoki ʻoki

1 lau bay

Nā kuhikuhi:

1. Wehe i nā momona a me nā ʻili i ʻoi aku ka nui mai nā iwi moa. E hoʻokomo i nā iwi i loko o ka waihona a uhi i ka wai anuanu. E lawe mai i kahi maʻi, a laila e hoʻohaʻahaʻa a hoʻohui i ka aniani, kāloti, celery, a me ka lau bay. Wehe ʻia ʻo Simmer ma kahi o 20 mau minuke, e hemo ana i nā hua i hana ʻia. E hoʻokuʻu i ka waihona no kahi 1 1/2 mau hola me ka uhi ʻole.

2. E kānana i ka mea kanu, e wehe i nā iwi a me nā mea kanu. ʻAe e hoʻomaʻalili a hoʻomaʻalili koke.

Ka heluʻai pono no 1 kīʻaha: 20 kalori, 0.5g momona, 1.5g carbs, 2.5g protein, 35mg sodium

Mālama ʻoe: 395mg sodium (hoʻohālikelike ʻia i ka waihona sodium haʻahaʻa)

ʻO Guacamole

Kūʻai a DIY paha: DIY

ʻO ka ʻāʻī-a-ʻāʻī ia, akā puka mai ka homemade ma luna mai ka mea e ʻae iā ʻoe e kaohi i ka sodium (a haʻalele iā ia inā ʻai ʻoe me nā ʻāpana paʻakai) a hoʻohui pū i kāu mea ʻono punahele (ʻoi aku kahi cilantro, ʻaʻohe cilantro, ʻoki ʻia nā tōmato, etc.). A laila aia ka ʻoiaʻiʻo ʻo ke kumu kūʻai e mālama ai ia i kekahi mau keneta-ʻoi aku paha inā ʻoi aku ka avocados i ke kau.

Nā Pono:

2 Loaʻa i nā avocados, ʻili a ʻoki ʻia

ʻO ka paʻakai 1/4 teaspoon

ʻO 1 plum kōmato, paʻi

2 kālika cloves, minced

1/2 kīʻaha diced ʻaka

Nā kuhikuhi:

E ʻoki liʻiliʻi i nā ʻāpana avocado me ka ʻōpala. Hoʻohui i ka paʻakai, ʻōmato, kālika, a me ka ʻaka.

Ka heluʻai pono no 2 punetēpu: 42 calories, 4g fat (0.5g saturated), 2.5g carbs, 80mg sodium

Mālama ʻoe: 70mg sodium

Nānā no