E kōkua ana kēia mau huaʻai pīni iā ​​ʻoe e hoʻokō i kāu mau pahuhopu protein Sans Meat

Anter

• ʻO ka Saladi Calypso Bean me ka Pesto
• Kālani pīni Cranberry me ka Lemon a me nā ʻoliva
• Kāna ʻono a me ka Piʻi Keʻokeʻo Succotash
• Nānā no

Ke makemake ʻoe i kahi ipu wela-ʻono a ʻoluʻolu hoʻi, he makani ia e hoʻolei pū, aia nā pī i laila nāu. "Hāʻawi lākou i nā ʻono a me nā ʻano like ʻole a hiki ke hele i nā ʻaoʻao he nui - wela, anuanu, waiwai a hōʻoluʻolu, a i ʻole ka nani a me ka hoʻomaʻemaʻe," wahi a Christopher House, ka mea kuke ma Cal-a-Vie spa spa ma Kaleponi Hema.

A ikaika ka pōmaikaʻi o ke kino o ka pī. "Hoʻopiha ʻia me ka protein a me ka fiber hiki ke hoʻoheheʻe ʻia, nā pīni e hoʻomaikaʻi ai i ka digestion a hoʻomau i ka ʻiʻini ʻana," wahi a Kara Ludlow, ʻo RD.N., kahi mea kākau meaʻai i hoʻopaʻa inoa ʻia i Kaleponi. Hoʻohui ʻia, piha nā pīni i nā pono pono, e like me ka zinc, kahi mineral e kākoʻo i kou ʻōnaehana pale, a me ka hao, he mineral i hoʻohana ʻia e hana i nā protein i nā hunaola ʻulaʻula e lawe i ka oxygen ma loko o ke kino. ʻO ka hihia: ʻO ka hapalua kīʻaha o nā pīni keʻokeʻo, no ka laʻana, loaʻa iā 8 grams o ka protein, 5 grams o ka fiber, 3.2 milligrams o ka hao (kokoke i ka 18 pakeneka o ka RDA), a me 1 milligrams o ka zinc (kokoke i ka 13 pakeneka o ka RDA), e like me ka USDA.

I nā mahina kau wela, ʻo ka mea hope loa āu e makemake ai he kīʻaha chili. I mea e kinai ai i kou pōloli a helu i kēlā mau meaʻai nui, e hana i kahi salakeke pīni a ka Hale. Hilinaʻi, piha lākou i ka ʻono, maʻalahi e hana, a ʻaʻole e hoʻokau i ka hou. (Pili: Pehea e kuke ai i ka pī me lākou ʻOiaʻiʻo ʻono maikaʻi)

ʻO ka Saladi Calypso Bean me ka Pesto

Lawelawe: 4

Nā mea hoʻohui

• 2 kuala wai
• 2 mau kīʻaha calypso i hoʻomaloʻo ʻia, i pulu i ka pō
• 1 kāloti, ʻokiʻoki i loko o ka nui dice
• 1 ka lāʻau seleri, ʻoki ʻia i ʻāpana nui
• 1/2 onion, ʻokiʻoki i loko o ka nui dice
• paʻakai Kosher
• 2 punetune ka aila ʻoliva puʻupaʻa
• 1/2 kīʻaha basil pesto i kūʻai ʻia ma ka hale kūʻai

Nā kuhikuhi

1. I kahi kōkō waena, lawe mai i 2 qt. wai; 2 mau kīʻaha calypso i hoʻomaloʻo ʻia, i pulu i ka pō; 1 kāloti, ʻoki ʻia i loko o nā ʻāpana nui; 1 kahi lihi celery, ʻokiʻoki i loko o ka nui dice; 1/2 aniani, ʻoki ʻia i loko o nā ʻāpana nui; a me ka paʻakai kosher i kahi baila.
2. E hoʻemi i ka wela i kahi simmer, a kuke i ka pīni a palupalu, ma kahi o 1 hr. E kānana i ka pī, e hoʻolei i nā mea kanu; e hōʻalili.
3. I loko o kahi pā liʻiliʻi, wela 2 Tbsp. ʻO kaʻaila ʻoliva keu-kiʻekiʻe ma luna o ke kiʻekiʻe. E hoʻomoʻi i nā pīni, a hoʻomoʻi a hiki i ka maʻemaʻe o waho. E kāpīpī me 1/2 kīʻaha basil pesto i kūʻai ʻia ma ka hale kūʻai. E lawelawe mehana a ma ka mahana wela o ka lumi.

(Paʻa me nā pesto i koe? E hoʻohana i ia ma ka papa hana hua manu pesto i ʻae ʻia e TikTok.)

Kālani pīni Cranberry me ka Lemon a me nā ʻoliva

Lawelawe: 4

Nā mea hoʻohui

• 2 kuata wai
• 2 mau kīʻaha cranberry hou a maloʻo paha
• 1 kāloti, ʻoki ʻia i loko o nā ʻāpana nui
• 1 kahi lihi celery, ʻokiʻoki i ka dice nui
• 1/2 onion, ʻokiʻoki i loko o ka nui dice
• paʻakai Kosher
• 1/4 kīʻaha ʻaila hua waina
• 1 lemon, ʻoki ʻia i mau ʻāpana
• 1/2 kīʻaha ʻokiʻoki liʻiliʻi ʻia
• 1/2 kīʻaha ʻoliva nicoise, pitted
• 1 aila puna ʻaila ʻoliva wahine puʻupaʻa
• Manchego tī

Nā kuhikuhi

1. I kahi kōkō waena, lawe mai i 2 qt. wai; 2 mau kīʻaha hua ʻalani hou a maloʻo paha; 1 kāloti, ʻokiʻoki i loko o ka nui dice; 1 ka lāʻau seleri, ʻoki ʻia i ʻāpana nui; 1/2 onion, ʻokiʻoki i loko o ka nui dice; a me ka paʻakai kosher i kahi baila. E ho'ēmi i ka wela, a hoʻomoʻa a hiki i ka palupalu o ka pī, 25 min.
2. E hoʻokahe i nā pīni, e hoʻolei i nā mea kanu. E hoʻonoho i nā pī i loko o kahi pola waena. I loko o kahi ipu liʻiliʻi, e hoʻohui i 1/4 kīʻaha ʻaila hua waina a me 1 lemon, ʻoki ʻia i mau ʻāpana. E hoʻomoʻa i ka wela haʻahaʻa no 20 min.
3. Wehe i ka lemon, a ʻokiʻoki i loko o ka dice liʻiliʻi; hoʻohui i ka pī. E hoʻohui i 1/2 kīʻaha paʻi i ʻoki ʻia; 1/2 kīʻaha nicoise ʻoliva, pitted; a me 1 Tbsp. ʻaila ʻoliva keu. E kīloi a me ka wā me ka paʻakai a me ka pepa. E hoʻonani me ka cheese Manchego grated inā makemakeʻia.

(Pili: Nā Mea Hoʻomākaukau Huamoa kauwela e hoʻopili ʻole i ka Letusce)

Kāna ʻono a me ka Piʻi Keʻokeʻo Succotash

Lawelawe: 4

Nā mea hoʻohui

• 2 aila puna ʻaila wahine puʻupaʻa
• 1/4 kīʻaha diced ʻaka
• 1 kīʻaha kulina (keʻokeʻo a melemele)
• 1/2 kīʻaha kī kō
• 3/4 kīʻaha kēpau pīni keʻokeʻo
• 1 1/2 teaspoon ka paʻakai kosher
• 1/2 teaspoon pepa ʻeleʻele
• 1 teaspoon nond milk butter (e like me ke kaulike honua, kūʻai iā ia, $ 4, amazon.com) a i ʻole ka waiūpaʻa paʻakai ʻole mau.
• 1/2 kīʻaha ʻāmaʻomaʻo cherry
• Basil
• Chervil

Nā kuhikuhi

1. Wela 2 Tbsp. ʻaila ʻoliva puʻupaʻa ma kahi haʻahaʻa i loko o kahi skillet nonstick medium. Hoʻomoʻa i ka ʻeke ʻehā diced onion a me 1 kopa kulina (keʻokeʻo a melemele) no 5 min. (ʻAʻohe kala o ke kulina.)
2. E hoʻohui i 1/2 kīʻaha sugar snap peas; 3/4 kīʻaha kī keʻokeʻo kēpau; 1 1/2 tsp. mea paʻakai paʻakai; a me 1/2 tsp. pepa ʻeleʻele. E hoʻonui i ka wela i ke kiʻekiʻe, a e kuke, ma kahi o 1 min.
3. E hoʻonui i 1 tsp. ka waiū nond milk a i ʻole ka bata pata paʻakai ʻole. Hoʻohui i 1/2 kīʻaha kīlua kōmato kōlea, hoʻolei wikiwiki; hemo mai ka wela. E hoʻonani me ka basil a me ka chervil.

Nupepa Kuʻi, puka Iune 2021

Nānā no