No ke aha ʻO nā kīʻaha palaʻai nā Formula Hemolele no ka ʻAi Ola

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• Pili pū ia i ke kumuhana o ka ʻohana
• 1. Scallops + avocados + hemp ʻano + kale
• 2. ʻO ka tempe smoky + sprouts + kāloti + beets + laiki palaunu
• 3. Turkey honua + peppers + pīni ʻeleʻele + ʻoka tortilla
• 4. Salemona puhi + kūkoma + ʻāpala + laiki palaunu
• 5. ʻO ka moa puhū + kānana palaoa + kale coleslaw + laiki keʻokeʻo
• 6. ʻO ka moa Teriyaki + paina paila + zucchini + laiki niu
• 7. ʻO ka hua manu + avocado + kraut + buckwheat
• 8. ʻAmelona + broccoli + edamame + quinoa
• Mai kūkulu mua i nā pola
• Hoʻomākaukau Meaʻai: ʻO ka moa a me nā mea kanu Veggie e kāwili ʻia

I ka makahiki o nā kuke lohi a me nā mea kupaianaha hoʻokahi pan, ua hana maʻalahi nā meaʻai monochrome pehea mākou e hauʻoli ai i kā mākou papaʻaina. ʻOiai ʻo ka hiki ke loaʻa i ka ʻaina awakea i loko o kahi ipu holoi kahi pono ke hōʻoluʻolu, poina pinepine mākou i ka hōʻoluʻolu i hoʻomoʻa ʻia - ʻaʻole wale i ka meaʻai - akā i ka hoʻolālā ʻana o kahi pola.

Mai ka mālama ʻana i kona mehana a hiki i ka pāʻina ʻana i ka mea ʻono i waiho ʻia i loko, ʻo ka ʻai ʻana i waho o kahi pola e like me ka hāmama ʻana i ka honua a ʻono i nā mea ʻala āpau a kēia ao e hāʻawi ai.

A e like me kā Francis Lam i kākau ai no ka New York Times, ʻaʻole pili kahi pola palaoa i ka meaʻai - e pili ana i ke ʻano o ka palaoa, protein, mea ʻai, a me nā ʻaʻahu e hana i kahi nahu maikaʻi, kaulike.

Pili pū ia i ke kumuhana o ka ʻohana

ʻO ka ʻono ʻana i loko o kahi pola palaoa ka mea i ʻoi aku ma mua o ka ʻai ʻana i kahi pāʻina: ʻo ka hoʻonohonoho maʻalahi e hōʻike ana i kahi ʻano hoʻopoina o ka pilina.

Ma waho aʻe o kahi pola no kēlā me kēia kanaka a me kahi o nā koho meaʻai olakino, aia kahi hoʻololi o ka ʻike ʻana i ka mea āu e ʻai pū nei. Inā paha he pō awelika wale nō me nā keiki a i ʻole nā ​​hoa noho, hiki i kēlā me kēia mea ke kūkulu i kahi pola i haku maoli ʻia i ko lākou ʻano.

E ʻike ʻoe i kā lākou makemake a makemake ʻole hoʻi, nā quirks wā pōkole, a me nā manaʻo o kēīa lā ... a ke pili lākou a puni ka pākaukau no kekona, ʻoi aku ka ʻoluʻolu o kēlā me kēia mea.

ʻOi aku ka liʻiliʻi o ka hoʻomākaukau a me ke koʻikoʻi o nā kīʻaha palaoa ma mua o ka ʻai piha no ka mea ua waiho ʻia nā ʻaoʻao āpau (a pēlā nā ʻono combos) no nā poʻe e koho iā lākou iho. Mai ke kapa komo a hiki i ka protein, ʻaʻole pili ka ʻono i ka mākaukau o ka chef.

I ka wikiwiki? E hoʻohana i nā koena a i ʻole hoʻomākaukau i nā mea kanu i kaila ʻai-hoʻomākaukau. I kahi poho no nā manaʻo? Hana nā ʻāpana i ka holoʻokoʻa - no laila mai makaʻu e kāwili a kūlike hoʻi.

ʻAʻole hiki iā ʻoe ke hele hewa (inā ʻaʻole ʻoe e kuni i ka meaʻai).

Akā inā he mea hou ʻoe i ka honua kīʻaha palaoa, ua koho mākou i nā mea hoʻohui punahele he ʻewalu meaʻai e māʻona ai nā mea āpau i ka fiber.

1. Scallops + avocados + hemp ʻano + kale

Inā he lā i kīʻaha palaoa pono ka lā, ʻo ia kēia. ʻOhi ʻia me nā scallops seared decadent, ʻuala i hoʻomoʻa ʻia a me nā ʻulaʻula, nā ʻano hemp, a me nā avocado momona, ʻo kēia kīʻaha mana kahi kumu maikaʻi loa o nā momona momona, fiber, a me nā huaora B. E kiʻi i ka meaʻai

2. ʻO ka tempe smoky + sprouts + kāloti + beets + laiki palaunu

ʻO ka hōkū o kēia pola laiki ultra-savory, me ke kanalua ʻole, ka tempe uahi. Hoʻopili ʻia i ka uahi wai, kope hoisin, a me ka syrup maple, hōʻoia ʻia kēia tempe hoʻopiha ʻia me ka protein i mea e hala ʻole ai ka ʻiʻo. Hoʻomoʻa ʻia ka laiki Brown me nā mea ʻaʻala a kāpī ʻia me ka tempe, nā ʻōpuʻu, ka nui o nā mea ʻai, a me kahi hua manu moa pono. E mākaukau ana kēia pola kala a ma ka papaʻaina ma kahi o hoʻokahi hola. E kiʻi i ka meaʻai

3. Turkey honua + peppers + pīni ʻeleʻele + ʻoka tortilla

Hoʻokumu ʻo Weelicious i nā mea ʻono, maʻalahi, ʻoluʻolu keiki. ʻAʻole ʻokoʻa kēia pola taco. Hele mai ka palaoa i loko o kēia pola i ke ʻano o nā tortillas kulina, i hoʻohui i ka crunch, ʻano, a me nā mea leʻaleʻa no nā keiki (a me nā mākua). Hoʻohui ʻia nā papa o ka letusce hou, nā pīni ʻeleʻele, nā mea kanu hou, nā kuhukukū wīwī, a me ka tī e hana i kahi pola taco i piha me ka puluniu a me ka protein a mākaukau ma kahi o 15 mau minuke. E kiʻi i ka meaʻai

4. Salemona puhi + kūkoma + ʻāpala + laiki palaunu

Makemake ʻoe i ka sushi akā ʻaʻole makemake ʻoe e hana i ka hassle o ka ʻōwili ʻana? Hoʻokomo i kēia salmon sushi Buddha pola. Hoʻopili kēia pola deconstructed i nā mea hou o ka ʻono, umami o ka sushi i ka hapalua o ka manawa. Ke kaena nei i ka laiki ʻeleʻele, kukama crunchy, avocado momona, a me ka salemona puhi, he 20 gram o ka protein i kēia pola a e mākaukau wale nō ia i loko o 15 mau minuke wale nō. E kiʻi i ka meaʻai

5. ʻO ka moa puhū + kānana palaoa + kale coleslaw + laiki keʻokeʻo

E hoʻomālamalama i ka ʻai i hoʻokahi manawa no kēia pola BBQ a loaʻa iā ʻoe nā ʻaina awakea i hoʻomākaukau ʻia i ka pule holoʻokoʻa. Me ka 39 gram o ka protein a me ka 10 gram o ka fiber, ʻo kēia mau kīʻaha palaoa moa kahi wili olakino olakino ma ka barbeque licking manamana lima. ʻO ka moa smoky, ka palaoa i hoʻomoʻa ʻia, a me kahi kale cresy kale e kīkē i kēia pola palaoa mai ka pāka. E kiʻi i ka meaʻai

6. ʻO ka moa Teriyaki + paina paila + zucchini + laiki niu

No ke ono o ke kauwela i kēlā me kēia manawa āu e makemake ai, ʻo kou kua i kēia kīʻaha palaoa Hawaiʻi. Pākuʻi ʻia me ka laiki niu, nā paina ʻai, a me nā moa aniani-aniani, uhi ʻia kēia pola i nā kumu tropical e hana i kahi pola i hoʻopiha ʻia me ka protein. Mai makaʻu i ka hana ʻana i kāu ʻono teriyaki ponoʻī - maʻalahi kēia mana a pono loa ia. E kiʻi i ka meaʻai

7. ʻO ka hua manu + avocado + kraut + buckwheat

Na wai i ʻōlelo nā kīʻaha palaoa i kaupalena ʻia i ka hapa lua o ka lā? Maʻaneʻi, kuke ʻia ka palaoa i loko o kahi wahi aila niu a me ka paʻakai ʻulaʻula Himalayan e hoʻokumu i kahi kumu no kahi pola ʻo ia wale nō akā ʻo kāu oatmeal kakahiaka maʻamau. ʻO luna me jalapeño kraut, spinach, a me kahi hua hua moa no kahi pola e hiki ai ke hoʻoikaika iā ʻoe i kou lā holoʻokoʻa. E kiʻi i ka meaʻai

8. ʻAmelona + broccoli + edamame + quinoa

ʻIke mākou āpau i ka nui o ka quinoa iā ʻoe. Akā ʻaʻole kū kēia kīʻaha ma laila. Hoʻouka ʻia me nā ʻalemona, nā hua chia, broccoli, a me kale, kēia kīʻaha palaoa maikaʻi maikaʻi e hoʻohui i nā tona o nā superfood a ʻaʻole e mōhai i kekahi ʻono. Kuapo i ka meli no agave i ka lole a vegan hoʻi kēia pola. E kiʻi i ka meaʻai

Mai kūkulu mua i nā pola

Ma waho o ka meaʻai-hoʻomākaukau i kāu mea kanu a me nā protein, mai hana mua i nā pola ma mua o ka hoʻomaka ʻana o ka ʻaina awakea. Ma kahi o, makemake ʻoe e hoʻomoe i nā kīʻaha ʻole (a i ʻole hoʻokau i nā hua i kuke ʻia i loko o ke pola) a e ʻae i kēlā me kēia kanaka i kā lākou ʻāpana ponoʻī.

Hiki paha iā ʻoe ke alakaʻi i nā keiki ʻōpio e kaulike i kā lākou mau ʻohiʻohi me kahi ʻano ʻuʻuku, akā ua ʻike mākou i ka hōʻike o ke koho e paipai i nā mea kahiko e ʻai i nā meaʻai kaulike hou aʻe.

Hoʻohui, ke moe ka ʻono i ka lole, ʻoi aku ka maʻalahi o ka hoʻohui (a hūnā) i nā mea āpau a me nā mea āpau.

Hoʻomākaukau Meaʻai: ʻO ka moa a me nā mea kanu Veggie e kāwili ʻia