9 Pōkole e hōʻemi i kou manawa kuke

Anter

• ʻO Crunch a Bunch
• Pasta, Pronto!
• Neʻe ʻoluʻolu
• Hele Nuts
• Moe Ma Ia
• Uala wela
• Hele iʻa
• Kuʻi ʻia
• Mamua o na Beaters
• Nānā no

He mea maikaʻi loa inā hiki iā mākou ke ninini i ke kīʻaha waina i kēlā me kēia pō, hoʻokomo i kahi jazz, a hoʻoluhi mālie i ka hui bolognese. Akā i ka honua maoli frenzied, pono ka hapanui o mākou e komo i waho a me waho o ka lumi kuke. Akā ʻo ka hoʻopaʻa ʻia ʻana no ka manawa ʻaʻole ia he manaʻo pono ʻoe e hoʻoholo no ka nuking frozen pizza a i ʻole ke kelepona ʻana no ka Pākē. ʻO nā mea āu e pono ai kēia mau kuke kuke kuke maikaʻi loa e kōkua i ka ʻoki ʻana i kāu manawa kīhini i ka hapalua.

ʻO Crunch a Bunch

ʻO wai ka mea aloha ʻole e hoʻomaka i ka lā me ka granola crunchy? ʻAneʻane ʻoi aku ka maikaʻi o ka olakino o Homemade (heluhelu: ʻoi aku ka liʻiliʻi o kahi pōpō kō) ma mua o ka kūʻai ʻana i ka hale kūʻai. Akā hiki i kahi granola i hana pono ʻia ke lawe i 1 mau hola i ka manawa o ka umu-me ke anuanu-i lawa ka nui o ka poʻe e ninini i kā lākou meaʻai hippie mai ka pahu. ʻAe, hauʻoli ka poʻe aloha granola: Hiki iā ʻoe ke helu i ka ʻono like ʻole a me ka crunch i kahi hapa o ka manawa ma ka hoʻohana ʻana i kāu skillet hilinaʻi.

Hana wikiwiki a huhū: E hoʻomoʻa i ka ʻaila niu 1 he punetune a me ka meli punetēpō he 1 i loko o ka pākena kaumaha (ʻoi aku ka hao hao) ma luna o ka wela mehana a hiki i ka hoʻoheheʻe ʻana. E hoʻohui i 3/4 kīʻaha ʻoʻa i ʻōwili ʻia, 1/4 kīʻaha ʻanoʻano paukena ʻole (pepitas), 1/4 kīʻaha cherries maloʻo, 1/2 teaspoon kinamona, a me kahi paʻakai paʻakai i ka skillet a me ka wela a hiki i ka ʻai ʻana o ka ʻai, ma kahi o 5 mau minuke. , hoʻoneʻe pinepine ʻana. E hohola i ka hui ʻana ma luna o ka pepa bakena a i ʻole ka papa ʻokiʻoki e hoʻomaʻalili. Lawelawe 4.

Pasta, Pronto!

Ke pōkole ʻoe i ka manawa, ke kali nei no kahi ipu o ka wai pasta i hoʻolapalapa kahi hōʻike koʻikoʻi o ke ahonui. ʻO ia ke kumu e huli ai i kāu ipuhao uila no kahi lima kōkua. Me ka ipuhao uila, pili pololei ka wai me ka mea hoʻomehana, no laila ʻaʻohe ipu e wela mua. ʻO ka upshot hiki iā ia ke hoʻolapalapa i ka wai nui, nui loa ʻoi aku ka wikiwiki a ʻoi aku ka liʻiliʻi o ʻelua ʻoi aku ka maikaʻi o ka hana ʻana (no ka ʻaoʻao o ka hana maikaʻi kaiapuni).

ʻAno wikiwiki a huhū: E ninini i mau kīʻaha wai i loko o kahi ipuhao nui, uhi, a kau i kahi wela nui. I kēia manawa, e lawe mai i kahi ipu wai i piha i ka wai a hoʻolapalapa a ninini i loko o ka ipuhao. E hoʻi ka wai i kahi paila i mau kekona wale nō. Inā pono, e hoʻolapalapa i ka wai hou i loko o ka ipu hao.

Neʻe ʻoluʻolu

Hiki i nā Smoothies ke ala maikaʻi loa e kau i luna o ka protein, nā momona momona, a me nā anti-antioxidant makahikigracias, nā huaʻai a me nā mea ʻai). Akā ʻo ka huki ʻana i nā mea pono āpau mai ka pahu fri, ka pahu hau, a me nā pā hale i kēlā me kēia manawa āu e makemake ai i kahi inu hau hiki ke ʻeha. Komo: Nā kīʻaha Smoothie. E paʻi wale i ka hui nui o kāu smoothie punahele, e hoʻokuʻu i ka hui ʻana i loko o nā kīʻaha muffin ʻole (ʻoi aku ka maikaʻi o ke silika no ka maʻalahi o ka unuhi ʻana), a laila kau i nā kīʻaha smoothie subzero i loko o kahi ʻeke zip-top no ka hoʻohana ʻana ma hope. Makemake ʻoe i ka mānoanoa o ka mānoanoa ma mua o ka mea no ka smoothie lawelawe hoʻokahi, no laila e hoʻohana i kahi wai liʻiliʻi ma mua o ka maʻamau. Inā makemake ʻoe i kahi hoʻoponopono smoothie, e kau wale i nā pucks smoothie ʻelua i loko o ka blender me kahi wai i koho ʻia a paʻi maikaʻi.

ʻOihana wikiwiki a huhū: E kau i 2 kiaha waiu alemona, wai o 1/2 lemona, 1 kiaha ricotta i hoemiia ka momona, 2 kiaha blueberries, 2 punetune meli, 2 punetune vanilla extract, 1 teaspoon kinamona, a me 1/2 kiaha almonds i loko o ka ipu blender. kāwili a hiki i ka laumā a me ka mānoanoa. E hoʻokaʻawale i ka hui ma waena o nā kīʻaha muffin ʻāpana nui he 12 a paʻa a paʻa a paʻa, ma kahi o 4 mau hola. Ke mākaukau e leʻaleʻa i kahi mea leʻaleʻa, kau i 1 ʻopa waiū almond a i ʻole nā ​​wai ʻē aʻe o ke koho a me 2 mau kīʻaha smoothie paʻahau i loko o ka ipu blender; kāwili ʻia a hiki i ka laumā. (No ka hapa nui o nā blender, ʻoi aku ka maikaʻi o ka ʻoki pono ʻana i nā kīʻaha smoothie i loko o ka hapahā ma mua o ka hui ʻana.

Hele Nuts

Hiki i nā hua i hoʻomoʻa ʻia ke ʻono koke i ka salakeke, ka oatmeal, nā kīʻaha pasta, a me nā sopa. Akā ʻo ka puhi ʻana i ka umu a kali i ka wela e hoʻomoʻa i kahi lima o nā ʻalemona e like me ka pūhaka o ka manawa a me ka ikaika. No laila huli i kāu hawewe a nuke i kēlā mau hua i ka maikaʻi maikaʻi.

ʻAno wikiwiki a huhū: Hoʻolahalaha i nā nati e like me pecans, walnuts, a i ʻole nā ​​ʻalemona i kahi papa hoʻokahi ma kahi papa palekana microwave. ʻO ka microwave ma ke kiʻekiʻe i 1 mau minuke, e hoʻouluulu i waena, a ʻala nā hua a ʻeleʻele kekahi mau aka ma mua o ko lākou hoʻomaka.

Moe Ma Ia

I ka pīhoihoi e puka i waho o ka puka i ke kakahiaka akā maʻi ʻo ka mushes wikiwiki kuke wikiwiki? ʻO ka hoʻohuhū ʻana i nā mea ʻokiʻoki kila i ka pō hoʻokahi i loko o ka wai wela he ala stealthy e leʻaleʻa ai i kahi pola o nā kīhāpai hoʻopiha ʻōpū i kahi uila. Hoʻopulu ka ʻō i ka wai e hāʻawi ana iā lākou i ka niho, ʻālohilohi.

ʻOihana wikiwiki a huhū: E kau i 1 kiaha oats i oki kila, kahi paakai, a me 2 1/2 kiaha wai i loko o ka ipu. E hoʻomoʻa iki, e hoʻopau koke i ka wela, e uhi, a waiho i ka oats i ka pō. I ke kakahiaka, e hoʻāla i kekahi waiū a me nā mea ʻono e like me ke kinamona a me ka wela ma waena o ka haʻahaʻa a hiki i ka momona a hoʻomehana ʻia, ma kahi o 5 mau minuke. ʻO luna me nā hua a me nā hua ʻokiʻoki. Lawelawe 4.

Uala wela

Hoʻopili ʻia me ka beta-carotene hoʻoikaika kino, pono ka ʻuala i mea pāʻani nui i kāu mau meaʻai. Akā ʻo ka hoʻomoʻa ʻana iā lākou i ka umu hiki ke lawe i nā eono i nā pō pule i hānai ʻia. Ka hoʻoponopono: E kīki i ka grater pahu mai ka hohonu o kāu drawer kīhini. Ke kuʻi ʻia, lawe kaʻuala ʻuala i mau minuke ʻelua wale nō e kuke ai i kahi pūkana.

ʻOihana wikiwiki a huhū: E hoʻomehana i nā aila 2 punetēpē i loko o kahi pūkana nui ma luna o ka wela wela. E ʻili a e ʻoki i 1 ʻuala liʻiliʻi, e waiho i loko o kahi colander, a e komi i ka wai nui.E hoʻohui i ka ʻuala, 1 ʻoki ʻokiʻoki, 2 ʻokiʻoki ʻoki ʻia, 1 punetēpē thyme hou, 1/4 teaspoon o kēlā me kēia paʻakai a me ka pepa, a me kahi ʻāpana chili i ka skillet a e kuke no 4 mau minuke a hiki i ka ʻuala. ʻO luna me ka pā paʻi ʻokiʻoki a me ka walnuts toasted. Hana 2.

Hele iʻa

He ala maikaʻi loa ʻo Salmon e ʻimi ai i nā momona omega-3 maikaʻi loa a me ka protein e hoʻihoʻi i ka metabolism. No ka loaʻa ʻana ma kāu pāʻina ʻaina he kauoha pōkole, e kuke mai luna ma mua o lalo. ʻOiai nānā ka hapanui i kā lākou broiler umu, he ala maikaʻi loa ia e hoʻokomo ai i kāu hopu ʻana o ka lā me ka ʻono maikaʻi o ka pā o waho i ka hapalua o ka manawa e hoʻomoʻa ai i ka umu.

ʻOihana wikiwiki a huhū: E hoʻomoʻa mua i kāu umu broiler. E kau i 4 mau ʻāpana salmon ʻoki waena ma luna o kahi pepa bakena i uhi ʻia me ka foil a uhi ʻia me ka ʻehu kuke. I loko o kahi pola liʻiliʻi, whisk pū ʻia he 2 punetēpō miso keʻokeʻo, 2 punetēpu soy sodium soy sauce, 1 punetune ka vīnega laiki, 2 he mau puna keu i kuʻi ʻia i ka wai, a me 2 mau puna te meli. E kāpīpī i ka salmon me ka hui miso a hoʻomoʻa ma kahi o 5 iniha mai ke kumu wela no 5 mau minuke a i ʻole a moʻa wale ka ʻiʻo i waenakonu.

Kuʻi ʻia

ʻO ka umauma moa ka protein punahele punahele a ʻAmelika. Akā e like me kā mākou makemake, pono mākou e hāʻawi maikaʻi iā ia ma mua o ka kuke ʻana. ʻO ke kuʻi ʻana i ka moa pālahalaha e hoʻoikaika i ka kuke ʻana a kōkua hoʻi i ka palupalu i ka ʻiʻo. Hoʻohui, ka lahilahi o kaʻiʻo, e hele ka wela i loko ona mai ka umu a i ʻole ka pā, e ʻoki ana i ka manawa kuke ma mua o ka hapalua. ʻO ka liʻiliʻi o ka manawa kuke, ʻo ia hoʻi ka ʻiʻo maʻemaʻe-ʻaʻohe ʻai-pepehi i ka umauma moa maloʻo.

ʻOihana wikiwiki a huhū: E kau i kēlā me kēia 4 6-auneke iwi ʻole, ʻili moa ʻole ma waena o 2 mau ʻāpana ʻipika a i ʻole pepa ʻili; paona i 1/4-ʻīniha mānoanoa me ka hoʻohana ʻana i ka mallet kīhini a i ʻole ka pākana kaumaha. ʻO ka paʻakai, ka pepa, a me ka paprika puhi. E puhi i 2 punetune aila i loko o ka skillet nui ma luna o ka wela wela. Hoʻohui i ka moa i ka pā; e ʻai no 3 mau minuke ma kēlā me kēia ʻaoʻao a i ʻole a moʻa.

Mamua o na Beaters

Mai ka sāleta huaʻai a hiki i ke keke kokoleka, ʻoi aku ka weliweli o ka mea ʻono loa me kahi pēpē o ka kirimalu maoli. Akā ʻaʻole pono ʻoe e hoʻokuʻu i kahi hui kuʻi e paʻi i ka mea maikaʻi. ʻIke ʻia hiki iā ʻoe ke hoʻohana i ka ipu Mason kahiko e hana kokoke i ka ʻaila huikau koke (hoʻemi i ka pā pā). A hiki iā ʻoe ke hoʻohana i ka hue like e mālama i nā mea keu i ka pahu hau. ʻAʻohe hoʻomaʻemaʻe!

ʻOihana wikiwiki a huhū: E hookomo i 1 kiaha wai holika anu, 1 punetune kopaa, a me 1 puna vanilla i loko o ka ipu ākea. Hoʻopili ma ka poʻi a hoʻoluliluli ikaika ma kahi o 1 mau minuke a i ʻole hiki iā ʻoe ke kirima fluffy.

Nānā no