Kuke I hoʻokahi, ʻai i loko o ka pule

Anter

• ʻO Peppers
• Kuʻu Aʻa
• Pāʻina Pasta-Manuahi Spaghetti
• Sprout Grain Pasta me Tureke Meatballs
• Nānā no

"ʻAʻole lawa koʻu manawa" ʻo ia paha ke kumu maʻamau i hāʻawi ʻia e ka poʻe no ka ʻai ʻole ʻana i ke olakino. E like me ka nui o ko mākou ʻike he mea nui ia a ʻōlelo mākou e hoʻopili i nā meaʻai wikiwiki, ke hoʻi mākou i ka home ma hope o ka lōʻihi o ka lā ma ka hana, ʻoi aku ka maʻalahi o ka hoʻokele ma mua o ka haki ʻana i nā ipuhao a me nā ipu hao, ʻoki ʻana i nā mea kanu, a me ka noʻonoʻo i ka mea e pani ai i ka basil poina iā ʻoe ua pau ʻoe. Akā hiki iā ʻoe ke leʻaleʻa i nā meaʻai i hoʻomoʻa ʻia i ka home i kēlā me kēia pō me ka hoʻomākaukau ʻana i nā papa hana o hoʻokahi a ʻoi paha mau mea hoʻomākaukau i ka hopena pule i hiki iā ʻoe ke hoʻomaʻamaʻa hou a ʻai i nā manawa he nui i ka pule. ʻO kēia hana maʻalahi he hana hoʻomaʻamaʻa a haʻihaʻi paha no ka lanakila o ka poʻe lōʻihi e hoʻemi i ke kaumaha, no laila eia kekahi mau ʻōlelo aʻoaʻo e kōkua iā ʻoe e hoʻomaka.

ʻO Peppers

Lawelawe: 4

Nā Pono:

2 Tbsp ʻaila ʻoliva puʻupaʻa

2 cloves kālika, ʻeli ʻia

3 mau zucchini waena, ʻokiʻoki

1 onioni, okioki

10 oz 95% pipi lepo wīwī

1 24 oz kīʻaha pasta kai

2/3 kīʻaha kīʻaha haʻahaʻa-sodium nui akau pīni, holoi ʻia

4 kīʻaha pēpē spinach

8 pepa bele waena

1/2 kīʻaha Parmesan i kālai ʻia

Nā kuhikuhi:

E puhi mua i ka umu i 350 degere. E kau i ka ipu hao ma luna o ka wela wela a hoʻohui i ka ʻaila ʻoliva a me ke kāleka. I ka manawa e tan ke kālika, e hoʻomoʻi i ka zucchini a me nā ʻaka. E hoʻomoʻa a hiki i ka ʻaukā i translucent, a laila hoʻohui i ka pipi i hoʻomoʻa ʻia a kuke, hoʻowali, a ʻeleʻele ʻia ka pipi. E hoʻohui i ka ʻuala pasta, ka pīni, a me ka spinach pēpē, e hoʻohuli i ka wela i haʻahaʻa, a e hoʻomoʻa no 10 mau minuke. ʻOiai e kuke ana ka ʻai, ʻokiʻoki i nā ʻāpana pepa a wehe i nā ʻōpū, nā hua, a me ka membrane keʻokeʻo. E kau i nā pepa i loko o ka pā bakena 9x13 me 1/4 iniha wai ma lalo o ka pā. E hoʻopiha i kēlā me kēia pepa me ka hui ʻana a hoʻomoʻa no 30 a 40 mau minuke a i ʻole a palupalu nā pepa. E kāpīpī me Parmesan a lawelawe.

No ka lawelawe ʻana: 436 mau calorie, 18g momona, 42g mau kalapona, 31g protein, 12g fiber

Kuʻu Aʻa

Lawelawe: 6

Nā Pono:

2 Tbsp aila ʻoliva

2 lbs skinless poʻo ʻole, ka umauma moa, ʻokiʻoki ʻia i nā pahu 1-ʻiiha

2 tsp paprika

1 Tbsp rosemary maloʻo

1 tsp paʻakai (makemake i ka paʻakai kai)

2 tsp pepa ʻeleʻele

3 lbs uala, ʻokiʻoki i nā pahu 1-ʻīniha

1 fennel bulbs, ʻoki ʻia

4 mauʻu celery

3 cloves o ke kāleka, ʻoki ʻia

1 mau kāloti waena, ʻokiʻoki

1 kīʻaha i hoʻemi ʻia ka wai moa sodium

Nā kuhikuhi:

E hoʻonoho i ka aila ʻoliva, moa, paprika, rosemary, paʻakai, a me ka pepa i lalo o kahi crockpot. E uhi ʻia me nā mea kanu ʻokiʻoki a me ka hupa. E hoʻonoho i ka crockpot ma kahi haʻahaʻa a e kuke no 8 a 10 mau hola. Inā ʻoe a puni, hiki iā ʻoe ke hoʻoulu i ka stew i kēlā me kēia 2 a 3 mau hola.

No ka lawelawe ʻana: 503 calories, 9g momona, 68g carbs, 36g protein, 11g fiber

Pāʻina Pasta-Manuahi Spaghetti

Lawelawe: 2

Nā Pono:

1 ʻōpuʻu spaghetti waena

8 oz 95% pipi lepo wīwī

1 ʻoʻikika liʻiliʻi, ʻoki ʻia

2 aila aila ʻoliva

1/2 tsp paʻakai

1 tsp pepa

1 kīʻaha paʻi pasta

Nā kuhikuhi:

E ʻoki i ka ʻōpala i ka hapalua a ʻokiʻoki i nā hua a me nā kaula wehe me kahi puna. E hoʻonoho i ka ʻaoʻao ʻoki i lalo i ka papa a me ka hawewe ma 8 mau minuke. Hōʻemi i ka squash squash ma luna, uhi me kahi kāwele pepa ʻūlū, a kuke no 7 mau minuke hou aʻe. ʻOiai e kuke ana ka ʻōpala, e hoʻohui i ka ʻiʻo pipi, nā aniani, ka ʻaila ʻoliva, ka paʻakai, a me ka pepa i kahi skillet non-stick ma luna o ka wela wela. Ke kuke ʻia ka pipi, e hoʻomoʻi i ka meaʻai kāmato a me ka pala a hiki i ka mākaukau o ka palaʻai. I ka pau ʻana o ka kuke ʻana o ka ʻōpae, e wehe pono mai ka microwave (e ʻōlelo aʻe: e wela ana) a e holo pinepine i ka ʻōpala i ka lōʻihi o ka ʻōpala e wehe i nā kaula e like me ka spaghetti. Uhi i ka palaʻai me ka meaʻai kāʻai.

Kahi lawelawe: 432 calories, 15g momona, 49g carbs, 30g protein, 11g fiber

Sprout Grain Pasta me Tureke Meatballs

Lawelawe: 4

Nā Pono:

1 lb 99% manu kuhukukū manuahi momona

4 Tbsp meaʻai flaxseed

2 Kīpī kōmato paʻi

2 hua keokeo

1/4 onioni, paʻi liʻiliʻi

3 cloves kālika, ʻeli ʻia

1 Tbsp ʻaila ʻoliva puʻupaʻa

6 oz i pīpī i ka palaoa palaoa (e hoʻāʻo iā ʻEzek 4: 9)

3 kīʻaha pasta sauce

Nā kuhikuhi:

E puhi mua i ka umu i 400 degere. Hoʻohui i ka pōpō lepo, ka ʻai flax, ka paʻi kōmato, nā hua manu keʻokeʻo, ka ʻaka, ka kālika, a me ka aila ʻoliva i loko o kahi pola a kāwili pono. E kāwili i ka hui ʻana i loko o nā kinipōpō 12 a kau i ka ipu hao. E hoʻomoʻa i ka umu no 15 a 17 mau minuke, a maʻemaʻe nā wai a i ʻole ka mahana o loko he 160 degere. ʻOiai kuke ʻia nā meatballs, hoʻomākaukau i ka pasta palaoa i kupu mai e like me nā kuhikuhi pūʻolo. I loko o kahi kīʻaha liʻiliʻi, hoʻomaʻamaʻa ʻia ka pasta ma luna o ka wela wela. Ke kuke ʻia ka pasta a me nā kinipōpō, hui pū me ka mea kāwili.

Kahi lawelawe: 512 calories, 15g fat, 53g carbs, 42g protein

Nānā no