E kiʻi iā Bowl Over e kēia Quinoa a me ka palaoa ʻuala moʻa

Anter

• ʻO Quinoa a me nā ʻuala uala i hoʻomoʻa ʻia me ka Recipe Lemon Yogurt
• Nā Pono
• No ka quinoa
• No nā kīʻaha a me ka meaʻai
• Kuhikuhi

ʻO Affordable Lunches kahi moʻo e hōʻike ana i nā papa kuhikuhi momona a kumukūʻai hoʻi e hana ai ma ka home. Makemake hou? E nānā i ka papa inoa piha ma aneʻi.

Ah, nā kīʻaha palaoa - kahi pīhoihoi i ka wā awakea punahele.

No laila no ke aha he na pola kiaha i makemake nui ʻia?

ʻO ka mea mua, hemolele lākou no ka hoʻomākaukau meaʻai. Hiki iā ʻoe ke kuke i kahi hua nui, ʻai i kekahi mau mea ʻai, a hoʻohana paha i nā koena mai ka ʻaina ahiahi i ka pō ma mua - a voilà! he pola palaoa kāu.

ʻO ke kūkulu ʻana i ka pola palaoa maikaʻi loa e like me kēia:

1. Koho i kāu palaoa - brown brown, quinoa, barley, millet, etc.
2. Koho i kou protein.
3. Hoʻohui i nā fixin's - nā mea ʻai, nā ʻanoʻano, nā nati, a me nā momona momona ʻē aʻe.
4. Pākuʻi lole.

ʻO ka hōkū o kēia pola kīʻaha ʻai ʻole ka quinoa, kahi hua gluten-free nutritious kiʻekiʻe i ka protein, fiber, a me nā antioxidants. ʻOi aku ka kiʻekiʻe o Quinoa i ka protein ma mua o ka nui o nā hua a loaʻa ʻeiwa mau amino acid pono āpau, e lilo ana i koho maikaʻi loa no nā protein i hoʻokumu ʻia me nā mea kanu.

ʻOhi ʻia me nā greens olakino puʻuwai, nā mea ʻai crunchy, ʻuala momona, a me kahi lole yogurt Helene (no ka mea ʻoi aku ka protein), ʻo kēia ʻaina awakea ka 336 calories no kēlā me kēia lawelawe.

ʻO Quinoa a me nā ʻuala uala i hoʻomoʻa ʻia me ka Recipe Lemon Yogurt

Nā lawelawe: 4

Kālā no kēlā me kēia lawelawe: $2.59

Nā Pono

No ka quinoa

• 1 tsp. ʻaila ʻoliva
• 2 cloves kālika, ʻeli ʻia
• 1 kīʻaha quinoa
• 2 kīʻaha mea kanu mea kanu
• 1/2 tsp. paʻakai
• 3 tbsp ʻokiʻoki i ka cilantro hou

No nā kīʻaha a me ka meaʻai

• 1 ʻuala nui, cubed
• 1 pūpū o ka asparagus, ʻokiʻoki a ʻokiʻoki ʻia i nā hapakolu
• 1 tbsp + 2 tsp. aila ʻoliva, mahele ʻia
• 1 kīʻaha yogurt Helene maʻamau
• 1 lemona, zicated a wai ʻia
• 3 tbsp ʻokiʻoki ʻia i ka pāhiri hou
• 4 radishes, ʻoki liʻiliʻi
• 2 kīʻaha kale pēpē a i ka milo
• kai paʻakai a me ka pepa, e ʻono

Kuhikuhi

1. Hoʻopau i ka umu a hiki i ka 450 ° F.
2. E kiola i kaʻualaʻuala me kahi teaspoon o ka ʻaila ʻoliva a me ka paʻakai a me ka pepa. Hoʻomoʻa i ka pepa bakena i uhi ʻia i ka pepa a ʻulaʻula a palupalu hoʻi, ma kahi o 20-30 mau minuke.
3. E kīloi i ka asparagus me kahi teaspoon o ka ʻaila, paʻakai, a me ka pepa, a kāwili ʻia a hiki i ka palupalu no nā 10-15 mau minuke e hoʻomoʻa ʻia kaʻuala.
4. I kēia manawa, kuke i ka quinoa. E hana ai i kēia, holoi i ka quinoa a hoʻomehana i ka ʻaila ʻoliva i loko o kahi ipu waihona. Hoʻomoʻa i ka kālika ʻōniu a ʻala a palupalu hoʻi, akā ʻaʻole ʻeleʻele. Hoʻohui i ka quinoa a me ka toast a hiki i ka nutty, ma kahi o 1-2 mau minuke. E hoʻohui i ka waihona a me ka paʻakai a hoʻolapalapa. Ke paila koke, uhi a hoʻohuli i ka wela i kahi simmer paʻa. Kuhi 15 mau minuke. Wehe i ka wela a kū i 5 mau minuke. Wehe, fluff me kahi puna, a kāwili i ka cilantro ʻoki.
5. E hana i ka mea kope yogurt ma ka whisking ʻana i 1 ka punetune aila ʻoliva, ka Greek yogurt, wai wai lemon, lemon zest, a me ka parsley ʻokiʻoki. ʻO ka manawa eʻono ai me ka paʻakai a me ka pepa.
6. E hōʻuluʻulu i nā pola. E hoʻokaʻawale i ka quinoa ma waena o 4 mau pola a i ʻole nā ​​ipu hoʻomākaukau hoʻomākaukau. ʻO luna me kaʻuala i hoʻomoʻa ʻia, asparagus, ʻoki radish, a me kale keiki. Hulu me ka waiū kope.
7. Nanea

E mālama i nā kālā hou aku, e hoʻohana i ka wai ma kahi o nā waihona mea kanu i ka wā e hana ana i ka quinoa a me ka manuahi e hoʻololi i nā mea kanu i loko o kēia pola no nā mea āpau e kūʻai aku ʻia ana a i ke kau.

He kahu loea ʻo Tiffany La Forge, mea hoʻomohala hoʻomākaukau, a me ka mea kākau meaʻai e holo nei ka blog ʻo Parsnips a me Pastries. Kālele kāna blog i ka meaʻai maoli no ke ola kaulike, nā loina kau, a me nā ʻōlelo aʻo olakino hiki maʻalahi. Ke noho ʻole ʻo ia i ka lumi kuke, ʻoluʻolu ʻo Tiffany i ka yoga, ka hele wāwae, ka huakaʻi, ka mahiʻai meaola, a ke kau pū nei me kāna corgi, ʻo Cocoa. E kipa iā ia ma kāna blog a i ʻole ma Instagram.