He olakino maoli anei nā pola ʻo ʻAçaí?

Anter

• Pumpkin Papaya Superfood Acai Bowl
• ʻO Super Mango Pineapple Açaí Bowl
• ʻO Açaí Banana Peanut Butter Bowl
• ʻO Berry-Licious ʻAçaí Bowl
• Pepe kokoleka Açaí Bowl
• Nānā no

Me he mea lā i ka pō, hoʻomaka ka poʻe āpau e ʻai i ka "nutritional perks" o nā kīʻaha açaí.(ʻO ka ʻili ʻālohilohi! Ka palekana nui! ʻO ka superfood stud of social media!) Akā, ʻoi aku ka maikaʻi o nā kīʻaha açaí? E huli aʻe, aia paha paha kahi halo olakino poni wela e hoʻomālamalama ʻia mai ka ipu meaʻai.

"E nānā maoli ʻoe i nā kīʻaha açaí e like me ka nui o ka mālama ʻana i kekahi manawa, ʻaʻole kahi mea āu e ʻai ai," wahi a Ilana Muhlstein, RD, kahi mea papa inoa i hoʻopaʻa inoa ʻia ma Beverly Hills, CA, ʻo ia ke poʻo o ka Bruin Health faaleleia Program ma UCLA. "E noʻonoʻo iā lākou ma ke ʻano he pani no ka hau kalima."

No laila he aha ke kau ʻana o ke olakino? ʻO ke kīʻaha açaí he "pahū kō," wahi a Muhlstein. "Hiki i nā kīʻaha ʻAcaí ke loaʻa he 50g kō [ʻo ka like o nā teaspoon he 12], a i pāpālua paha i ka mea a ka ʻAmelika Hui Pū ʻIa e paipai ai no nā wahine no ka lā holoʻokoʻa," i ʻōlelo ʻo ia. E hoʻokomo iā ia i kahi kuanaʻike: ʻEhā mau manawa o ke kō ma mua o ka nui o nā donuts. A inā hele kaumaha ʻoe ma luna o nā pāpale, e piʻi a kiʻekiʻe loa kēlā helu. ʻO kahi laʻana, he 67g kō a ke kō a me ka 490 calories i loaʻa i kā Jamba Juice's acai pola. (Eia kekahi mau ʻāina kakahiaka i kapa ʻia he olakino maikaʻi me nā kō he nui aʻe ma mua o ka mea momona.)

Eia ka mea: ʻO ʻoe wale nō, he legit ka berry açaí. Hāpai ʻia me nā antioxidants (10 mau manawa ma mua o nā blueberry!) A me nā mea fiber e kōkua i ke olakino puʻuwai, digestion, a me nā ʻelemakule. A he hua i haʻahaʻa ma ke kō. Akā ʻoiai ka hua mai Amazon mai, a make nui loa ia, ʻaʻole ia e kau ʻia ma ka mākeke o kāu poʻe mahiʻai i kēlā me kēia manawa.

ʻO ia ka nīnau: Inā ʻaʻole loaʻa nā hua açaí, he aha nā mea i loko o kāu kīʻaha açaí? Kūʻai pinepine ʻia nā hua i ka pauka a i ʻole ke ʻano purée, kahi makemake ka hapanui o ka poʻe e ʻai me ka waiū nut-mea a me nā hua paʻahau nā koho kaulana. A penei: Ua hānau ʻia ke kīʻaha açaí kō.

Aia kekahi mau ala e kāwili ʻia me nā pōmaikaʻi. Eia pehea e ʻai ai i kāu açaí me ka ʻole e kīloi ʻia e nā mea momona.

BYOB mau (lawe mai i kāu pola ponoʻī).

Ma kahi o ke kauoha ʻana i hoʻokahi mai ka wahi wai kaila i kou kaiāulu, e hana ma ka home. ʻAe kēia iā ʻoe e kaʻi pololei i ka mea e hele nei i kāu pola açaí a me ka nui o kāu lawelawe ʻana. (E pili ana: Pehea e hana ai i kāu kīʻaha Smoothie ponoʻī)

E ʻokiʻoki.

Ke kamaʻilio nei no nā nui, e kōkua i ka hōʻemi ʻana i nā pae kō kiʻekiʻe o ka lani, e hana wale i ka mea hiki ke komo i loko o ka mug, i ʻōlelo ʻo Muhlstein. ʻAi ʻoe i kahi hapa o ke kō a nānā ʻole. ʻOluʻolu!

Kāwili ʻia!

E hoʻohana i nā pūʻulu açaí unsweetened ʻole e hana i kāu pola ($ 60 no kahi pahu he 24, amazon.com), a laila hoʻohui ʻia me ka wai ma kahi o ka wai. Inā makemake ʻoe e hoʻohana i ka waiū nut, e koho i kahi mana unsweetened. A noʻonoʻo e pili ana i ka hoʻopili ʻana i nā mea ʻono, e like me nā beets steamed, greens greens a i ʻole nā ​​kāloti momona, ʻaʻole wale i nā hua i piha i ka fructose.

E noʻonoʻo ma luna o nā pāpale.

ʻO ka mea āu e hoʻohui ai i ka pola açaí kahi e hiki ai i nā mea ke lilo i keu (a kiʻekiʻe ke kiʻekiʻe o nā calorie), no laila e kaupalena iā ʻoe iho i hoʻokahi a i ʻole ʻelua mau mea. Koho mau i nā huaʻai hou ma mua o ka maloo, a kāpae i nā aniani momona, e like me ka meli. E hoʻāʻo i kahi kīʻaha o ka yogurt Greek maʻemaʻe a i ʻole ka pata pīnī ma kahi e kōkua i ka hoʻopaʻa ʻana i ke kō koko. (Pili: ʻO nā mea āpau e pono ai ʻoe e ʻike e pili ana i nā Sweet Sweet Alternative Hou)

I kēia manawa ua pane mākou "he aha ke kīʻaha açaí?" mākaukau mākou e ʻeli i loko o kēia mau palapala ʻelima kala a olakino hoʻi. Hoʻohui pū kekahi iā mākou a me Instagram aku.

Pumpkin Papaya Superfood Acai Bowl

E uhaʻi i ka hua berry me kēia ʻumeke a me ka papaʻai papaya (hema) mai ka Breakfast Criminals, kahi blog i haku ʻia o nā papa ʻāina superfood, me ka manaʻo nui i nā mea ʻai vegan, gluten-free a me ka maka. (Inā ʻoe e aloha i ka ʻono hāʻule, e hoʻāʻo nō hoʻi i kēia papa ʻaina acai pola.)

"I koʻu noʻonoʻo ʻana i ka paukena, ʻo ka mea mua i manaʻo ʻia ʻo ka paukena pai-ʻaʻole ka meaʻai maikaʻi loa ma laila," wahi a Ksenia Avdulova, ka mea kākau moʻolelo ma New York City. "Kūkulu kēia Pumpkin Papaya Açaí Bowl i kahi ʻaina kakahiaka momona a mea ʻono hoʻi no ka poʻe e ʻimi nei e ʻai maikaʻi ke olakino. He hale hoʻoikaika kino e hānai i kou kino me nā antioxidants, potassium, nā momona momona, nā wikamina a me ka hoʻonui o ka ikehu maʻemaʻe."

Nā mea hoʻohui

• 1/2 hiki i ka paukena ʻokanika
• 1/2 kīʻaha papaya
• 1 paʻahau açaí paheʻe smoothie
• 2/3 maiʻa pala
• 1 puna makahi
• 1 punetēpō i kēlā me kēia kinamona a me nā mea ʻala
• 1 ʻopa waiū ʻalemona

Nā kuhikuhi

1. Hoʻohui i ka kāwili a kāwili ʻia.
2. ʻO luna me ka granola, ka maiʻa i koe, papaya, cashews, goji hua, a me nā hua pomeraite.

ʻO Super Mango Pineapple Açaí Bowl

ʻO ka mea kākau blog ma Los Angeles ʻo Kristy Turner a me kāna kāne, ka mea paʻi kiʻi ʻai i hoʻolaʻa ʻia ʻo Chris Miller i holo i ka hōʻike ma Keepin 'It Kind, ka mea e hōʻike nei i kā lākou mau huakaʻi i ka ʻai vegan olakino maikaʻi loa kahi o kā lākou Super Mango Pineapple Açaí Bowl i kumu nui loa.

"ʻO nā kīʻaha Acai kaʻu ala punahele e hoʻomaka ai i ka lā. He māmā, ʻono, a hoʻopiha," wahi a Turner. "Kuhi ʻia kēia mea me nā superfood meaʻai momona mai ka acai iho i ka maca-balancing maca kaola a me nā hua goji, nā nibao kakao, a me nā ʻano hemp i hoʻopili ʻia me ia. Aia nō kekahi kahi kale e peʻe nei i laila!" (Pili: 10 Green Smoothies E aloha nā kānaka āpau)

Nā mea hoʻohui

• 1/4 kīʻaha niu (mai ka carton, ʻaʻole ka kini) a i ʻole ka waiū vegan ʻē aʻe
• 1/2 maiʻa
• 3/4 kīʻaha loosely pack kale, ʻokiʻoki
• 1/2 heaping cup mango paʻahau
• 1/2 kīʻaha paina paʻa hau
• 1 açaí pūʻolo
• 1 ahu heaspoon maca pauka
• 1/2 kīʻaha + 1/4 kīʻaha granola, hoʻokaʻawale ʻia
• 1/2 maiʻa, ʻoki liʻiliʻi
• 3-4 mau strawberry, ʻoki liʻiliʻi (koho ʻia)
• 1/4 kīʻaha manga hou, ʻokiʻoki (a i ʻole nā ​​hua hou āu i koho ai)
• 1 mau hua goji punetune
• 2 teaspoons cacao nibs
• 1 mau teaspoon hemp naʻau (nā hua hemp i hoʻopaʻa ʻia)

Nā ʻōlelo aʻo

1. Koho i ka pola āu e lawelawe ai i ka pola açaí, a waiho i loko o ka pahu hau (pono ʻole, akā e mālama ʻoi aku ke anuanu o ka huahana i hoʻopau ʻia).
2. E hoʻomākaukau i kāu mea hoʻopiha, e like me ka ʻoki ʻana i nā strawberries a me ka hapalua maiʻa. Hoʻokaʻawale.
3. Hoʻohui i nā mea hana 7 mua i kāu blender wikiwiki, a puree a hiki i ka laumā. Pono paha ʻoe e ʻoki i nā ʻaoʻao i kekahi mau manawa a i ʻole e hoʻoulu ʻia e wāwahi i nā puʻupuʻu. He mānoanoa mānoanoa kēia.
4. Wehe i ka pola mai ka pahu hau a ninini i 1/4-cup granola i lalo o ka pola. E ninini mālie i ka mea leʻaleʻa ma luna o ka granola (Inā ua hoʻomaka ka smoothie e hoʻoheheʻe ʻia, makemake paha ʻoe e kau i ka pahu blender i loko o ka pahu hau no ʻelima mau minuke ma mua o ka ninini ʻana i loko o ka pola). ʻO luna me ke kīʻaha 1/2 o ka granola a me nā hua i kālai ʻia. E kāpīpī i nā hua goji, cacao nibs, a me nā ʻano hemp ma luna o nā hua a lawelawe koke.

Kūʻai Smart: ʻO nā Blender maikaʻi loa no kēlā me kēia kālā

ʻO Açaí Banana Peanut Butter Bowl

Kuhi kēia Açaí Banana Peanut Butter Bowl (ʻākau) mai Hearts i My Oven me kahi protein keu, no kēlā mau manawa pono ʻoe i kahi hoʻonui keu i ke kakahiaka.

"Aloha au i kēia meaʻai no ka mea maʻalahi a maʻalahi hoʻi ia e hana ai. Eia kekahi, olakino a ʻono maikaʻi loa ia," i ʻōlelo ʻia ʻo Lynna Huynh, ka mea kākau moʻolelo ma Kaleponi Hema.

Nā mea hoʻohui

• Pākuʻi 3.5-auneke paʻahau açaí
• 1/2 kīʻaha hua hau
• 1 1/2 maiʻa, ʻoki ʻia, māhele ʻia i hoʻokahi a me ka hapalua
• 1/4 kīʻaha yogurt
• Hulu o agaect nectar
• 1 i ka 2 punetēpō pīpī pīnī
• 1 kīʻaha granola

Nā kuhikuhi

1. I loko o ka mea kāwili, kāwili pū ʻia me ka açaí, nā hua, 1 maiʻa, yogurt, agave nectar, a me ka waiūpaka a hiki i ka laumā a me ka hui pū ʻana. E ʻoki i ka hapalua i loko o kahi kīʻaha.
2. Pākuʻi me ka hapalua o ka granola.
3. ʻO luna me ke koena o ka hoʻoliʻiliʻi açaí.
4. ʻO luna me ka granola a me ka 1/2 o nā ʻāpana maiʻa.

ʻO Berry-Licious ʻAçaí Bowl

ʻOiai he nui nā kuke kuke açaí i hoʻolauna ʻia mai açaí paʻahau, aia kekahi mau mea i hiki ke hana ʻia mai açaí ka pauka-e like me kēia mea i piha i ka berry (waena) mai ka mea kākau blog ʻo Los Angeles ʻo Jordan Younger, ka mea kākau o The Balanced Blonde.

"No ka pilina pili au me ka meaʻai, ma muli o ka pilikia o ka ʻōpū a me ka ʻae ʻole i ka meaʻai, a ʻo ka hele ʻana i ka mea kanu ua hoʻonui nui i koʻu ola," wehewehe ʻo ia. "He nui nā kuke kuke açaí i loaʻa i ka nui o ke kō a me nā pāpale i kahi e piha ai nā calorie ma mua o kahi Big Mac. Makemake wau e mālama i kaʻu mau papa kuhikuhi me ka ʻono me nā mea kanu holoʻokoʻa a pau."

Nā mea hoʻohui

Puʻupuʻu

• 1 maiʻa
• 4 mau ʻōpelu
• 3 ʻeleʻele
• 1/2 ka punetune açaí kaola
• 1/2 kīʻaha waiu ʻalemona
• Nā ʻāpana hau ʻelua

Nā kūpale

• 3 ʻeleʻele
• 1/4 kīʻaha blueberry
• 1/2 kīʻaha granola
• 1 puna puna ʻalemona
• ʻO ka yogurt niu 1 puna
• 1 ka meli a i ʻole ka agave

Nā kuhikuhi

1. Hoʻohui i ka maiʻa, strawberry, blackberry, açaí powder, almond milk and ice. Once hui, ninini i loko o ke pola.
2. ʻO luna me nā blackberry, blueberry, granola, almond butter, coconut yogurt, a me ka meli me ka meli a i ʻole ka agave.
3. Inā koho ʻoe i ke ʻano maʻalahi o kēia ʻaina kakahiaka, e kau iā ia me nā hua a me nā hua ʻai āu e puni ai.

Pepe kokoleka Açaí Bowl

ʻO kēia Raw Chocolate Açaí Bowl meaʻai mai A Little Insanity ka ʻano "dessert" maikaʻi loa e hoʻomaka i ka lā.

"Ua nui koʻu hoihoi e pili ana i ka ʻai ʻana i ke olakino, akā inaina ʻia i ka manaʻo o ka poʻe ʻo ia wale nō kaʻu mea i ʻai ai i ka nui o ka tofu a me ka palaoa. No laila, ua hoʻomaka wau i ka waiho ʻana i kaʻu mau papa kuhikuhi meaʻai āpau ma ka pūnaewele i ka makahiki 2009 e hōʻike i ka honua hiki ke leʻaleʻa ka ʻai ʻana i ke olakino. a ʻono, "wahi a Erika Meredith, nāna e mālama ka blog mai Maui, Hawaii. "Aloha au i kaʻu papaʻaina Acai Bowl no ka mea he ala leʻaleʻa ia e ʻai ai i ke olakino, a me kahi ala ʻono e mālama a hoʻopiha i ka ikehu me ka hoʻohana ʻana i nā superfoods a me nā minelala pono, keu hoʻi mai ka pauka maca, he mea maikaʻi ia no ka hoʻomaʻamaʻa hope."

Hoʻomaopopo kēia meaʻai i nā mea ʻelua, no laila ʻaʻole e lili ka mea i kou lumi i ka mea mua i ke kakahiaka.

Nā mea hoʻohui

• 1 paʻakai açaí berry packet a i ʻole kāu hui ponoʻī açaí
• 1 maiʻa pala (hou a paʻahau paha)
• 1 he punetune kakaʻu kakao maka a i ʻole ʻo ka koko koko ʻole
• 1 punetēpau maca pauka
• 1/4 kīʻaha kupu ʻala (a i ʻole nā ​​hua a i ʻole nā ​​hua)
• ʻO Stevia e ʻono
• 1 kīʻaha waiu ʻokoʻa (niu, ʻalemona, soy, laiki, hemp, etc.)
• 2 mau kīʻaha hau

ʻO nā mea hoʻopiha (koho)

• Kale
• Spirulina
• Aila Flax / ʻai
• ʻAila niu
• Hua hou
• ʻO ka ʻai cereal maikaʻi
• Meli maka
• Granola
• Pepeiao niu
• Nati a hua

Nā ʻōlelo aʻo

1. E hoʻokomo i ka açaí paʻahau, ka maiʻa, kokoleka, maca, stevia, ʻalemona, a me ka waiū i loko o ka blender.
2. Ke hoʻomaka nei i ka wikiwiki haʻahaʻa a hana i kou ala i ka mea kiʻekiʻe i kāwili ʻia i nā mea hana a hiki i ka laumā.
3. Hoʻohui i ka hau a huli i ka blender i hope i ka wikiwiki kiʻekiʻe loa. E hoʻohana i kāu tamper a puna paha e pahu i nā mea hana i loko o nā pahi a hiki i ka laumā o ka hui.
4. Ke pau, pono ʻoe e ʻike i 4 lumps ma ka piko o ka ipu. E hoʻohuli i kāu mea kāwili a lawelawe me nā topping koho.
5. E mālama i nā koena i loko o ka ipu airtight a i ʻole nā ​​pahu wai hau-pop i loko o ka pahu hau. Hiki ke hoʻopili maʻalahi ʻia ke kāwili i kāu kūlike i makemake ʻia (e hoʻohui wale i kahi wai keu o ka waiū, inā pono).

Nānā no