9 Kuapo Hoʻololi Ola

Anter

• 1. E hoʻāʻo i nā ketchup me ka ʻole o nā kō i hoʻohui ʻia
• 2. E hoʻohana i ka hummus e hoʻohui i ka ʻono i ka sanwika, ka saladi, a me nā wahī
• 3. E kuapo i kāu mau wai kūlū kiʻekiʻe no nā koho momona
• 4. E hoʻohana i kahi kini o ka waiū niu momona momona ma kahi o ka ʻōmole omole
• 5. E hoʻāʻo e hana i kāu kuke BBQ olakino ponoʻī
• 6. Whip up a homemade dressing for your salat
• 7. E hana i kahi sinapi meli ʻoi aku ka maikaʻi
• 8. E kuʻi i ka syrup pancake i hana ʻia
• 9. Makeover i kāu marinara
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO nā condiment kahi mea ʻai nui i ka lumi kuke, akā ua hoʻokau ʻia nā mea he nui i hoʻohui ʻia me nā kō, nā sodium, nā mea pena, a me nā mea mālama.

Inā ʻoe e ʻimi ana e palena i kēia mau mea i kāu papaʻai, e kōkua kēia mau swaps iā ʻoe.

1. E hoʻāʻo i nā ketchup me ka ʻole o nā kō i hoʻohui ʻia

Ke hoʻopili nei paha kāu ketchup fave i nā sugars i hoʻohui ʻia ma mua o kou ʻike. Hiki i nā laikini ketchup i makemake nui ʻia ke loaʻa i ke kō no kēlā me ka punetune o ka puna. Ua like kēlā me 1 teaspoon kō.

No ka pōʻaiapili, paipai ka ʻAhahui Puʻuwai ʻAmelika i nā kāne he 37.5 gram (9 teaspoons) a ʻo nā wahine he 25 gram (6 teaspoons) o ke kō i hoʻokahi lā.

ʻO Primal Kitchen a me Tessemae's nā māka e hana ketchup me ka ʻole o nā kō.

2. E hoʻohana i ka hummus e hoʻohui i ka ʻono i ka sanwika, ka saladi, a me nā wahī

Inā ʻoe e ʻimi nei e hoʻohui i nā meaʻai hou aʻe i kāu papaʻai, e hoʻohana i ka hummus ma kāu mau ʻalika punahele a me nā wahī ma kahi o ka mayo. Hiki iā ʻoe ke hoʻohui i kahi pēpē o hummus i kāu salakeke no kahi creaminess.

piha me nā huaora a me nā minelala i ʻoi aku, e like me:

• protein
• wikamina C
• B wikamina
• makanekiuma

Hoʻohui, ʻoi aku ka kiʻekiʻe ma ka fiber a hoʻohaʻahaʻa i nā calories.

3. E kuapo i kāu mau wai kūlū kiʻekiʻe no nā koho momona

Inā makemake ʻoe i nā mea hoʻowali waiū e like me ka pīni onioni Palani a i ʻole ka pā pua hānai, ʻike paha ʻoe e ʻākoʻake lākou i kahi tone o nā calorie a hiki ke loaʻa i ka nui o ka sodium.

ʻO ka mea pōmaikaʻi, he nui aku nā koho ʻē aʻe i nā kūpenu kuʻuna i hiki iā ʻoe ke hana iā ʻoe iho.

E nānā i kēia papa hana no ka ʻōniu onion Farani. Hoʻohana ia i ka yogurt Greek protein kiʻekiʻe-protein ma kahi o ka mayo a me ka kirimona kawa e hāʻawi iā ia i kahi ʻano momona.

Inā ʻaʻole ʻoe e hana ana i kāu pono ponoʻī, hāʻawi ʻo Kite Hill a me Tessemae i nā koho kūpenu olakino premade.

4. E hoʻohana i kahi kini o ka waiū niu momona momona ma kahi o ka ʻōmole omole

ʻOiai paʻakikī paha ke pale aku i nā ʻono decadent o nā mea kūʻai kūʻai kope i kūʻai ʻia i ka hale kūʻai, nui ka hapanui o kēia mau huahana i hoʻouka ʻia me nā kō i hoʻohui ʻia, nā pena kala, nā mānoanoa, a me nā mea mālama.

Inā ʻoe e ʻimi nei i kahi koho ʻē aʻe me ka ʻole o kēia mau mea hoʻohui, e hoʻāʻo e hana i kahi kalima kope ma ka home.

E hoʻohui i kahi kini o ka waiū niu momona piha i kahi hue kīʻaha a hoʻoluliluli. E hoʻolaʻa i kāu mea kalima ma ka hoʻohui ʻana i kahi kinamona, kahi wahi o ka vanilla extract a i ʻole ka vanilla bean pauka, a i ʻole kahi kulu o ka syrup maple inā makemake ʻoe i kahi ʻono o ka ʻono.

E mālama i kāu mea hana homemade i loko o ka pahu hau a hoʻohana iā ia i loko o hoʻokahi pule.

5. E hoʻāʻo e hana i kāu kuke BBQ olakino ponoʻī

Hiki i ka ʻai Barbecue ke loaʻa i luna a i ʻole 3 mau teaspoon o nā kō i hoʻohui ʻia i kēlā me kēia lawelawe i ka punetune 2.

Inā makemake ʻoe i kahi koho olakino i ka waiū BBQ kō, e hoʻāʻo e hana i kāu ponoʻī. ʻAʻohe i loko o kēia kuke kuke BBQ kahi kō a me ka hoʻohana ʻana i nā peach e hoʻohui i kahi mea momona maoli e hoʻopili maikaʻi ʻia me kāu ipu punahele punahele.

6. Whip up a homemade dressing for your salat

Hana ʻia nā kākahu saladi ma ka makeke me nā mea pono olakino iki, e like me nā kō i hoʻohui ʻia, nā aila hoʻomaʻemaʻe, a me nā mea ʻono hana.

Hiki iā ʻoe ke hana i nā lole lole home, me ka hoʻohana ʻana i nā mea hoʻohui i loaʻa i loko o kāu lumi kuke.

E hoʻāʻo i kēia papa hana huaʻai yogurt Helene, a i ʻole kēia papa ʻaina kākahu turmeric creamy. A i ʻole hele maʻalahi, a kāhiko i kāu saladi me ka hui ʻana o ka ʻaila ʻoliva a me ka vīnega balsamic.

7. E hana i kahi sinapi meli ʻoi aku ka maikaʻi

ʻO ke kinona momona a ka pua nani puaʻa a me nā hui ʻono momona me nā meaʻai he nui. Eia naʻe, ʻo ka hapanui o nā huahana mākeke meli i hoʻomākaukau ʻia he kiʻekiʻe i ke kō a me nā calorie.

E hāhai i kēia papa hana no kahi kuapo olakino olakino. Hoʻohui ia i ka yogurt Helene, ka vīne cider apple, kālika, a me nā mea hanai ʻē aʻe e hana i kahi mana homemade o kāu ʻumiʻumi meli punahele.

8. E kuʻi i ka syrup pancake i hana ʻia

Ua ʻike anei ʻoe ʻaʻole like ka syrup pancake me ka syrup maple? ʻAʻohe i loaʻa i nā pancake a me nā syrups waffle maoli ka syrup maple. Akā, hana mau ʻia lākou me ka syrup kānana, ka pena caramel, nā mea ʻala maple, a me nā mea mālama.

Inā ʻoe e ʻimi nei i kahi koho olakino e kau ai i kāu pancake a me nā waffles, e hoʻohana i kahi liʻiliʻi o ka syrup maple maʻemaʻe, a i ʻole e hoʻāʻo i kekahi o kēia mau mea:

• ka waiūpaka nut a me kahi ʻōniu o ka meli
• nā hua hou a me ka Greek a i ʻole ka yogurt niu
• homemade berry jam a me kahi pīpī o nā hua hemp

9. Makeover i kāu marinara

ʻO ka wai Marinara kahi condiment i loaʻa pinepine nā kō i hoʻohui ʻia. Eia nō naʻe, he nui nā lama, e like me Rao's a me Victoria, ʻaʻohe kō i hoʻohui ʻia a ʻoi aku kahi koho i ʻoi aku ka maikaʻi i nā koina marinara ʻono.

Inā makemake ʻoe e hana i kāu marinara ponoʻī me ka ʻole o nā kō i hoʻohui ʻia, e hoʻāʻo i kēia kuhikuhi maʻalahi.

Ke laina lalo

ʻO ke kūʻai ʻana i nā mea ʻono momona mai ka hale kūʻai a i ʻole ke hana ʻana i kāu ponoʻī ma ka home he ala maikaʻi loa ia e hoʻomaikaʻi ai i ka maikaʻi holoʻokoʻa o kāu papaʻai, keu hoʻi inā ʻoe e hoʻohana i nā condiment i kēlā me kēia lā.

E hoʻāʻo i kekahi o nā manaʻo olakino i helu ʻia ma luna nei no ka wili ʻai i kāu condiment punahele.