8 Nā meaʻai pecan maikaʻi a maikaʻi hoʻi

Anter

• ʻO Chevre Pepa Paʻi me Pecans
• ʻO Pecans Cinnamon Buttery
• Sopa Pecan Fennel
• Homemade Maple Pecan Popcorn
• ʻO Pecan Cranberry i hoʻopili ʻia i ka hua palaʻa hua ʻākina
• ʻO ka ʻaila kokoleka Pecan maka hau kalima
• ʻO Pie Pecan ʻoi aku ka maikaʻi
• ʻO ka Smoothie Protein Pecan
• Nānā no

Hoʻopili ʻia me ka protein, puluniu, nā momona momona o ka puʻuwai, a me 19 mau huaora a me nā minelala e hana i nā pecan i kahi ʻāpana o kāu papaʻai me kēia mau mea ʻono maikaʻi ʻole mai kahi sup i manaʻo ʻole ʻia i kahi pīpī pecan i aneane hapalua o nā calories a me ka momona o kahi papa kuʻuna.

ʻO Chevre Pepa Paʻi me Pecans

Hana kēia mau pepa mea ulu vegetarian i kahi hōʻike nani loa ma kahi pāʻina ʻaina akā maʻalahi ia e hana i ka pule hebedoma.

Lawelawe: 4

Ka manawa hoʻomākaukau: 15 mau minuke

Ka manawa kuke: 10-15 mau minuke

Nā Pono:

4 pepa ʻala ʻulaʻula nui i kiki ʻia

ʻO 4 oz tī kao kao palupalu, e like me Belle Chevre

¼ kīʻaha basil lau, chiffonade

1/4 kīʻaha pecans, toasted

1/4 kīʻaha hua waina

1 aila ʻoliva puna

ka paʻakai a me ka pepa honua hou

Nā kuhikuhi:

Preheat i nā kekelē 450. E kau i nā pepa ma kahi papa ʻoki a wehe i kēlā me kēia mea ma ka hana ʻana i kahi ʻāpana i hoʻokahi ʻaoʻao. E kāpīpī i ka paʻakai a me ka pepa. E hohola i kahi spoonful o ka waiū kao i waenakonu. E hoʻomāhele like i ka basil, pecans, a me nā hua waina ma luna, e mālama ana i kahi liʻiliʻi o kēlā me kēia mea no nā mea hoʻonani.

E hoʻopili i kēlā me kēia pepa e pani a kaomi mālie. E kau ma luna o kahi pepa bakena i hoʻopaʻa ʻia me ka foil a kāpīpī me ka ʻaila ʻoliva. E hoʻomoʻa no kahi o 10 mau minuke, a hiki i ka huʻi ʻana o ka paʻakai kao. Hoʻonohonoho i kahi pā e lawelawe ai, e kāhiko ʻia me ka basil, nā pecan a me nā hua puaʻa.

Nā heluʻai kūpono no kēlā me kēia pepa i hamo ʻia:

Kalepona: 202

Momona: 14g

ʻO ka momona momona: 5g

Cholesterol: 13mg

Sodium: 231mg

Pāhare potassium: 127mg

Kālepa: 12g

Puluniu: 1.8g

Kōpaʻa: 9.3g

Kumuʻiʻo: 6.7g

ʻO ka papa ʻoluʻolu na Tasia Malakasis, Belle Chevre.

Kiʻi kiʻi: Stephanie Schamban

ʻO Pecans Cinnamon Buttery

E poina i ka ʻōmole cinnamon momona a ʻoliʻoli i kēia mau pecan ʻono ma kahi. ʻO nā pecans i hoʻomoʻa ʻia me ka māmā me ka ʻole o ka hewa. Eia kekahi, ʻaʻohe gluten a haʻahaʻa glycemic.

Lawelawe: 4

Nā Pono:

1/2 paona pecans

1 he punetune ghee (ka waiū mālamalama) a i ʻole ka aila niu no nā mea ʻona

1/8 teaspoon Celtic a i ʻole Himalayan paʻakai, a ʻoi aku paha e ʻono

1/4 teaspoon stevia lau momona, a ʻoi aku paha e ʻono

1 punetune kinamona

1/4 teaspoon vanilla extract (pono ʻole)

Nā kuhikuhi

1. Hahana ka umu i nā kekelē 350. Hoʻomoʻa i nā pecan no 10 a 15 mau minuke, kaukaʻi ʻia i ka nui.

2. Hoʻomaʻu i ka ghee a i ʻole ka aila i loko o ka ipu hao i lawa ka nui e paʻa ai nā pecan ma hope o ka hoʻomoʻa ʻana.

3. Hoʻohui i ke koena o nā mea hana a waiho ʻia.

4. E hoʻokuʻu i nā pekani wela i loko o ke kīʻaha me ka wai hoʻoheheʻe ʻia a hoʻoulu ʻia a hiki i ke kapa.

5. E hoʻomaʻalili a lawelawe i ka mahana a i ʻole hoʻoluʻolu. Refrigerate koena pecan.

Ka heluʻai no ka ½ auneke lawelawe:

Kalepona: 106

Momona: 11g

Carbs: 2.8g

Recipe ʻoluʻolu a Debbie Johnson, ka mea kākau kūʻai maikaʻi loa o Leʻaleʻa me GF/LG Food puke kuke.

Sopa Pecan Fennel

ʻO kēia mea ʻono māmā a momona hoʻi ka mea ʻai a me ka gluten-ʻole. Aia ma lalo o 100 mau calorie ke lawelawe ʻana ʻo ia kekahi o nā ala olakino a ʻoluʻolu loa e hauʻoli ai i nā pecan.

Lawelawe: 8

Ka manawa hoʻomākaukau: 10 mau minuke

Ka manawa kuke: 15 minuke

Nā Pono:

2 mau kukui fennel nui me nā ʻauamo, ʻokiʻoki

2 punetune aila ʻoliva

2 lī nui, ʻokiʻoki

1 ʻakaʻaka keʻokeʻo nui, ʻoki liʻiliʻi

1 mau punetēpē lau oregano hou, a me nā mea hou aku no ka topping

1/6 teaspoon ka paʻakai kai

3 kīʻaha kī ʻōmaʻomaʻo, hana

1 punetune meli

3 kīʻaha spinach pēpē hou

1/2 kīʻaha kīkaha Helene momona ʻole, a me nā mea hou aku no ka topping

1 teaspoon ka ʻalani ʻalani

2 teaspoon wai ʻalani hou

1/3 kīʻaha pecan, lepo

Nā kuhikuhi: I loko o kahi kōkō nui, e hānai i ka ʻaka keʻokeʻo a me ka aila ʻoliva a hiki i ka caramelized, ma kahi o 5 mau minuke. Hoʻohui i ka fennel a me nā leeks; kuke no 10 mau minuke a i ʻole palupalu.

E hoʻololi i ka huiʻana i kahi meaʻai meaʻai, e hoʻohui i nā mea i koe. Pulse a maʻemaʻe.

E kāpī i ka sopa i loko o nā kīʻaha lawelawe. E hoʻonani me nā yogurt Greek hou a me nā lau oregano hou.

Ka heluʻai pono no kēlā me kēia lawelawe:

Kalepona: 96

Ka momona: 6g

Kumuʻiʻo: 8g

Kalepona: 13g

ʻO ka papa ʻoluʻolu na Amie Valpone o ka Healthy Apple.

Homemade Maple Pecan Popcorn

E hoʻopoina i ka palaoa caramel, ua hoʻokomo ʻia kēia meaʻai momona momona ʻole me ka fiber, protein, nā kīʻaha holoʻokoʻa, a hāʻawi iā 8 pakeneka o ka RDA no ka hao.

Lawelawe: 1

Ka manawa hoʻomākaukau: 5 mau minuke

Ka manawa kuke: NA

Nā Pono:

2-3 mau kīʻaha popcorn, popped

2 punetēpu 100 pākēneka maikaʻi

¼ kīʻaha pecan, ʻokiʻoki

ʻO ka lā kō, e ʻono (ma kahi o ka hapalua teaspoon)

Nā kuhikuhi:

E hoʻomāhele like i ka syrup maple ma luna o ka popcorn. Hoʻohui i nā pecan a kāpīpī me ka kō kō e ʻono.

Ka heluʻai pono no kēlā me kēia lawelawe:

Caloreis: 380

Ka momona: 21g

Ka momona momona: 2g

Kolekole: 0mg

Sodium: 5mg

Carbs: 48g

Puluniu: 6g

Kōpaʻa: 27g

Kumuʻiʻo: 5g

ʻO ka papa ʻoluʻolu na Rachel Begun, MS, RD.

ʻO Pecan Cranberry i hoʻopili ʻia i ka hua palaʻa hua ʻākina

Hāʻawi kēia huaʻai squash ukana i 40 pākēneka o ka ʻae no kēlā me kēia lā no ka wikamina C a me 15 pākēneka o ka hao. ʻO ka mea hou aʻe, hoʻokaʻawale pono ʻia kēlā me kēia lawelawe i loko o ka hapalua o ka ʻoka acorn i ʻole e hoʻowalewale ʻia ʻoe e ʻai i ka hoʻopiha ʻono.

Lawelawe: 12

Ka manawa hoʻomākaukau: 20 mau minuke

Ka manawa kuke: 40-60 mau minuke

Nā Pono:

6 ʻākala acorn a i ʻole ka palaoa dumpling liʻiliʻi, hapalua

2 ʻaila puna aila ʻoliva, no ka palaki ʻana

1 1/2 mau kīʻaha laiki enaena

1 kīʻaha laiki hihiu

1/3 kīʻaha ʻaila

1/3 kīʻaha waina Sherry

2 punetēpu hou thyme, ka paʻakai ʻokiʻoki, e ʻono

pepa lepo hou, e ono

1/2 kīʻaha cranberries maloʻo

1/2 kīʻaha pecans, ʻoki ʻia

Nā kuhikuhi:

E puhi mua i ka umu i 400 degere. Scoop i nā membrane a me nā hua palaʻai. Māhele i ka poepoe o lalo o kēlā me kēia hapalua i ikaika ia. Hulu i ka ʻiʻo kalaki me ka aila ʻoliva. E hoʻonoho i ka ʻoki i ʻaoʻao i lalo i loko o ka pā palai, ʻaʻole i kahi pā kuki pālahalaha. Hoʻomoʻa no kahi o 30-40 mau minuke, a hoʻomoʻa iki ʻia i ka palaʻai. ʻO ka hapalua o ka hoʻomoʻa ʻana, e hoʻomoʻi i kahi wai i ka pā no laila ʻaʻole pipili ka squash. E hoʻokaʻawale a hiki i ka mākaukau ʻana o ka mea ukana. Mai kuke i ka palaʻai i ke ala āpau, no ka mea, e hana ʻia ke koena o ka hoʻomoʻa ʻana ma hope o ka hoʻokomo ʻia ʻana o ka mea i ka palaʻai.

E hoʻomoʻa i nā laiki ʻelua e like me kā lākou ʻōlelo kuhikuhi. ʻOiai ke kuke ʻana i ka laiki, hoʻomākaukau i ka ʻaukā ma ka huʻi ʻana i ka aila ʻoliva, ka vīnega waina, thyme. a me kālika. E kau i ka paʻakai a me ka pepa e ʻono ai. I loko o kahi pola nui, kāwili i ka vinaigrette me nā rice mahana a hoʻolei i ka lole. Hoʻohui i nā cranberry a me nā pecan a māhele like.

E hoʻohana ana i ka puna, e hoʻopiha i ka palaʻai i ka mea i hoʻopiha ʻia ma luna o ka laina o ka palaʻai. E hoʻihoʻi i ka palaʻai i loko o ka ipu bakena me nā ʻaoʻao i ukuhi ʻia i luna. Uhi me ka pepa a hoʻomoʻa no 20 mau minuke, a i ʻole a palupalu ka ʻuʻi.

Ka heluʻai pono no kēlā me kēia lawelawe:

Kalori: 330

Ka momona: 11g

Kolekole: 0mg

Sodium: 240mg

Carbs: 55g puluniu: 6g

ʻO ke kō: 4g

Polokina: 6g

ʻO ka papa ʻoluʻolu na Rachel Begun, MS, RD.

ʻO ka ʻaila kokoleka Pecan maka hau kalima

Hiki i nā kānaka āpau ke leʻaleʻa i kēia hana hau kalima maikaʻi! Hoʻopiha ʻia me nā momona momona a ʻaʻohe gluten, manuahi, ʻaʻohe, a me ka momona kolekole.

Lawelawe: 6

Ka manawa hoʻomākaukau: 10 mau minuke

Nā Pono:

4 kīʻaha wai kānana

2 kīʻaha pecan ʻokanika

3/4 kīʻaha pitted lā, ʻoki ʻia

1 kahi teaspoon meaola agave nectar (pptional)

1 kahi teaspoon vanilla extract

Nā kīʻaha kokoleka ʻeleʻele 1 kīʻaha

Nā kuhikuhi:

E hoʻonoho i nā mea hana āpau (koe wale nā ​​ʻoka kokoleka) i loko o ka mea kāwili a i ʻole ka mea hana meaʻai. Hoʻohui i ka wikiwiki e kāwili maikaʻi, ma kahi o 2 mau minuke.

Hoʻohui i nā kāleka kokoleka a hoʻowali me ka puna. E ʻoluʻolu i loko o ka pahu hau no 30 mau minuke, a laila kau i loko o ka pahu hau no 2 mau hola.

Heluʻai pono no kēlā me kēia kīʻaha lawelawe:

Kalepona: 209

Ka momona: 31g

Ka momona momona: 31g

Kāpena: 35g

Kōpaʻa: 27g

Kumuʻiʻo: 5.2g

ʻO ka papa ʻoluʻolu na Mark D. Emerson, DC, CCSP.

ʻO Pie Pecan ʻoi aku ka maikaʻi

ʻAʻole hoʻohana kēia hana pīpī pīpī i ka syrup kānana a i ʻole ka bata akā ʻono maikaʻi e like me ka ʻono punahele a nā ʻohana. E hoʻāʻo-ʻaʻohe mea e ʻike i ka ʻokoʻa! E ʻike pehea e hoʻopili ai kahi ʻāpana o kēia kuke i ka kuʻuna, e pīhoihoi nā helu iā ʻoe.

Lawelawe: 10

Ka manawa hoʻomākaukau: 20 mau minuke

Ka manawa kuke: 30 a 40 mau minuke

Nā Pono:

1 kīʻaha kō kōʻeleʻele

1/4 kīʻaha kō keʻokeʻo

1/4 kīʻaha niu

3 hua

1 punetēpē palaoa holoʻokoʻa

1 punetēpē 2% waiū

1 kahi teaspoon vanilla extract

Nā kīʻaha ʻoki 1 kīʻaha

Nā kuhikuhi:

1. Preheat umu i 350 kekelē F (175 kekelē C).

2. I loko o kahi pola nui, kuʻi i nā hua a hiki i ka hua ʻana, a kāwili i ka aila niu. E hoʻoulu i ke kōpaʻa, ke kō keʻokeʻo a me ka palaoa; hui maikaʻi. ʻO ka hope e hoʻohui i ka waiū, vanilla, a me nā nati.

3. E ninini i loko o ka pūpū pai 9-inihi i kālua ʻole ʻia. E hoʻomoʻa i ka umu preheated no 10 mau minuke ma 400 degere, a laila e hoʻemi i ka mahana i 350 degere a e hoʻomoʻa no 30 a 40 mau minuke, a hiki i ka hana ʻana.

Ka heluʻai pono no kēlā me kēia lawelawe: Kalepona: 342

Momona: 20.9g

ʻO ka momona momona: 7.6g

Sodium: 134mg

Carbs: 45g

Kōpaʻa: 35.6g

Kumuʻiʻo: 3.9

ʻO ka ʻoluʻolu na ka Chef Justin Keith o ka meaʻai 101 ma Atlanta.

ʻO ka Smoothie Protein Pecan

Hāʻawi ka syrup papa B papa B i kahi ʻono momona maikaʻi a ikaika hoʻi akā hiki iā ʻoe ke hoʻohana i kāu ʻano punahele. E mālama pono ʻaʻole ʻoe e hoʻohana i ka syrup ʻimi hoʻopunipuni e mālama ai i ke olakino maʻalahi.

Lawelawe: 2

Ka manawa hoʻomākaukau: 10 mau minuke

Nā Pono:

1 kīʻaha maka pecan, i hoʻoulu ʻia no 2 mau hola a ʻoi

2 kīʻaha wai kānana

2 maiʻa maloʻo

3 lau lau lika romaine nui

1 punetēpō lepo flaxseed

2 punetune syrup maʻemaʻe maʻemaʻe

2 teaspoons vanilla extract

1/2 teaspoon ke kinamona

ʻuwī i ka paʻakai i hoʻomaʻemaʻe ʻole ʻia

Nā kuhikuhi

E hoʻokomo i nā mea a pau i ka blender a me ka puree a maʻemaʻe.

Ka heluʻai pono no kēlā me kēia lawelawe:

Kalori: 575

Ka momona: 41g

ʻO ka momona momona: 4g

Sodium: 5mg

Carbs: 53mg

Puluniu: 12g

Protein: 7g

ʻO ka papa ʻoluʻolu na Sheree Clark, Papu ma ke Alanui.

Nānā no