ʻO ka Super Easy Quinoa Salad Kayla Itsines e hana ai no ka ʻaina awakea

Anter

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Ua kaulana ʻo Kayla Itsines i ka mea hoʻomaʻamaʻa Australian a me Instagram no ke kōkua ʻana i nā wahine he nui e hoʻololi i ko lākou kino me kāna mau hoʻomaʻamaʻa Bikini Body Guide he 28 mau minuke. (E hoʻāʻo iā ia e hana ma nā wahi āpau a puni ke kino no ka toning o ke poʻo. pākuʻi ʻia i kahi papahana hoʻolālā hoʻoikaika he 28 mau lā), loaʻa i kēia manawa.

Aia i loko o ka puke nā hoʻolālā papaʻai a ma luna o 200 mau papaʻaina maʻalahi-hoihoi akā mai ka 'Strawberries, Ricotta & Nutella Drizzle on Toast' a hiki i 'Zucchini Pasta Bolognese' a me nā kiʻi nani a wīwī e hoʻohauʻoli ai iā ʻoe e kui i kēlā mau manaʻo ʻai olakino. . Laki no mākou, ua hāʻawi ʻo Kayla iā mākou i ka papa hana no kāna eggplant eggplant a me ka salakeke quinoa e kōkua ai i kā mākou salads awakea e hoʻemi iki i ke kaumaha ma ka makahiki 2017. inspo.)

Lawelawe: 1

Ka manawa hoʻomākaukau: 10 minuke

Ka manawa kuke: 15 Minuke

Paʻakikī: maʻalahi

Nā Pono:

• 2 oz quinoa
• 1⁄4 ʻano eggplant, ʻoki ʻia i loko o nā ʻāpana mānoanoa 1⁄2
• ʻaila hinu
• 4 ʻoliva kalamata, kāwili ʻia a ʻoki ʻia
• 1 mau lau arugula liʻiliʻi
• 5 1⁄4 oz kēpau pīpī, ninini a holoi ʻia
• 1 mau puna basil hou
• Pepa ʻeleʻele hou (ke koho)
• 1 oz i hoʻemi ʻia i ka paʻakai ka paʻakai momona haʻahaʻa, ʻūlū ʻia

Nā kuhikuhi:

1.E kau i ka quinoa a me ka 2⁄3 kīʻaha wai i loko o ka ipu hao ma luna o ka wela nui a lawe mai i kahi maʻi, e hoʻoulu i kekahi manawa. E uhi a ho'ēmi i ka wela i lalo. E hoʻomoʻa no 10-12 mau minuke a komo ka wai a palupalu ka quinoa.

2. E ho'ā i kahi pā pahu barbecue grill-plate a i ʻole chargrill pan ma luna o ka wela nui.

3. E hoʻomāmā māmā i nā ʻāpana eggplant me ka wai aila. Hoʻomoʻa no 4-6 mau minuke a i ʻole palupalu, huli i kekahi manawa. E hoʻokaʻawale e hoʻomaha.

E lawelawe, kau i ka quinoa, ʻoliva, arugula, moa, basil, a me ka eggplant i loko o kahi pola lawelawe. ʻO ka wā me ka pepa inā makemake ʻia, a hoʻolei mālie e hui. E kāpīpī ma luna o ka feta.

Mai ʻO ke kino Bikini 28-Day Healthy Eating & Lifestyle Guide na Kayla Itsines. Kuleana kope © 2016 na ka mea kākau a paʻi hou ʻia e ka ʻae a St. Martin's Press.

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