12 Manaʻo ʻaina awakea olakino no ʻelua

Anter

• 1. ipu-moa quinoa
• Nā Pono:
• Kuhikuhina:
• 2. Laiki-tofu 'kālua' laiki
• Nā Pono:
• Kuhikuhina:
• 3. Kālena iʻa mango-avocado
• Nā Pono:
• Kuhikuhina:
• 4. Moa-ʻuala-a-broccoli
• Nā Pono:
• Kuhikuhina:
• 5. ʻO ke kīʻaha o nā mea kanu i kālua ʻia a me nā lihi
• Nā Pono:
• Kuhikuhina:
• 6. ʻ .pala ka lau letika Chickpea-tuna
• Nā Pono:
• Kuhikuhina:
• 7. Pasta salemona-milo
• Nā Pono:
• Kuhikuhina:
• 8. ipu kīʻaha-a-ʻāpala
• Nā Pono:
• Kuhikuhina:
• 9. ʻO ka moa 'zoodles'
• Nā Pono:
• Kuhikuhina:
• 10. Fajitas pipi
• Nā Pono:
• Kuhikuhina:
• 11. Frittata-milo frittata
• Nā Pono:
• Kuhikuhina:
• 12. Laiki-ʻai laiki
• Nā Pono:
• Kuhikuhina:
• Ke laina lalo

He mea maʻamau ka manaʻo e holo wikiwiki i ka ʻaina awakea a koho i nā koho maʻalahi, e like me ka meaʻai wikiwiki a i ʻole nā ​​meaʻai paʻa, ʻoiai inā ʻoe e kaʻana like i kahi pāʻina me hoʻokahi kanaka ʻē aʻe - e like me kahi hoa, keiki, hoa aloha, a makua paha.

Inā ʻoe e makemake i nā ʻano like ʻole a makemake e ʻala i kāu maʻamau, ʻo ka nui o nā ʻaina kakahiaka nui a liʻiliʻi hoʻi e liʻuliʻu iki ka manawa e hoʻomākaukau a olakino maikaʻi loa.

ʻO ka mea hoihoi, pili nā mea ʻai i hoʻomoʻa ʻia i ka home me ka hoʻomaikaʻi ʻana i ka maikaʻi o ka papaʻai, a ʻo nā papa ʻaina ʻohana e alakaʻi ai i nā papaʻai olakino a me ka hōʻemi ʻana o ke kaumaha i nā keiki a me nā ʻōpio.

Eia he 12 mau manaʻo no ka ʻaina awakea momona a momona hoʻi no ʻelua.

1. ipu-moa quinoa

Hoʻopiha ʻia kēia pola quinoa me ka protein.

I kahi lawelawe 3.5-auneke (100-gram) wale nō, hāʻawi ka quinoa i nā amino acid pono a pau, kahi mahele maikaʻi o nā momona omega-6, a me 10% o ka Daily Value (DV) no folate (,,,).

ʻAʻole haʻahaʻa ka moa i ka momona akā kiʻekiʻe i ka protein, me 3.5 auneke (100 gram) o ka ʻiʻo umauma e hāʻawi ana i ka 28 gram o ka protein a me 4 gram o ka momona ().

Mālama kēia papa hana i ʻelua a mākaukau ma lalo o 30 mau minuke.

Nā Pono:

• 1 pahu ʻole, umauma moa ʻili ʻole (196 gram), ʻokiʻoki ʻia i nā pahu kiʻi 1-iniha (2.5-cm)
• 1 kīʻaha (240 ml) o ka wai
• 1/2 kīʻaha (93 gram) o ka quinoa, ʻai ʻole
• 2 mau kīʻaha (100 gram) o arugula
• 1 avocado liʻiliʻi, ʻoki ʻia
• 1/2 kīʻaha (75 gram) o nā kōmato cherry, hapalua
• 2 mau hua nui
• 1 punetēpē (9 gram) o nā ʻanoʻano sesame
• 1 punetēpō (15 ml) o ka aila ʻoliva
• ka paʻakai a me ka pepa e ʻono

Kuhikuhina:

1. Hoʻomaʻa i ka moa me ka paʻakai a me ka pepa e ʻono.
2. E lawe mai i ka wai i kahi pala a hoʻokomo i ka quinoa. Uhi a hoʻēmi i ka wela i ka haʻahaʻa haʻahaʻa. Kuke no 15 mau minuke a hiki i ka wa e piha pono ai ka wai.
3. I kēia manawa, kuke i ka moa i ka aila ʻoliva ma ke kapuahi. Ma hope o ka liloʻana o nā cubes i kaʻeleʻele, hemo i ka pā mai ka wela.
4. E kau i 3 ʻiniha (7 cm) o ka wai i loko o ka ipu hao a hoʻolapalapa ʻia ia. E hoʻēmi i ka wela i kahi simmer, e waiho i nā hua i loko, a palupalu iā lākou no 6 mau minuke.
5. Ke pau, waiho i nā hua i loko o ka wai anuanu a ʻoluʻolu. Mālū mālie i nā pūpū, a laila ihi a ʻokiʻoki i nā hapalua.
6. Māhele i ka quinoa i loko o ʻelua mau kīʻaha a luna me ka arugula, ka moa, ka ʻokiʻoki i kālai ʻia, nā kōmato cherry, nā hua manu, a me nā ʻanoʻano sesame.

Kahi lawelawe ():

• Kalepona: 516
• Kumuʻiʻo: 43 gram
• Momona: 27 gram
• Kāpena: 29 gram

2. Laiki-tofu 'kālua' laiki

ʻO ka mea huna olakino e pili ana i kēia pālaiki kālua kālua ʻia ia.

Hoʻohui ʻia, ua pili ka tofu i nā pono olakino he nui, e like me ka hoʻomaikaʻi ʻana o ka momona momona, olakino puʻuwai, a me ke kaohi kō kō ((,,,).

He mea ʻai kēia kuke, ʻoiai hiki iā ʻoe ke kuapo i ka tofu no ka moa a me ka ʻōpala inā makemake ʻoe.

Mālama ia i ʻelua a lilo i hoʻokahi hola e hoʻomākaukau ai.

Nā Pono:

• 1/2 pūʻolo (3 auneke a 80 paha) o ka tofu keu
• 3 punetēpu (45 ml) o ka aila sesame
• 1/2 punetēpō (10 ml) o ka syrup maple
• 1/2 punetēpu (10 ml) o ka vīnī cider winika
• 1 punetēpō (15 ml) o ka soy soya sox i hoʻemi ʻia
• 1/2 punetēpu (5 gram) o nā ʻanoʻano sesame
• 1 kīʻaha (140 gram) o nā pī piʻi a me nā kāloti
• 1 onion keʻokeʻo liʻiliʻi, ʻulaʻula
• 1 huamoa nui, whisked
• 1 kīʻaha (186 gram) o ka laiki keʻokeʻo, mahu
• 1/4 kīʻaha (25 gram) o nā scallions, ʻokiʻoki

Kuhikuhina:

1. E hoʻopili mua i ka umu i 425 ° F (220 ° C) a laina i kahi pepa bakena me ka pepa pepa. E kau i ka tofu ma waena o kekahi mau kāwele pepa a ʻuwī i ka nui o ka wai i hiki iā ʻoe. Pākuʻi i loko o nā pahu 1-iniha (2.5-cm).
2. I loko o kahi pola, e kāwili i ka hapalua o ka aila sesame a me ka soy soi, a me nā maple syrup āpau, ka ʻalani cider winika, a me nā ʻanoʻano sesame. Hoʻohui maikaʻi i ka tofu a me kaʻaʻahu, a laila kau i ka pepa bakena a hoʻomoʻa no 40 mau minuke.
3. Ma kahi o 30 mau minuke i ka hoʻomoʻa ʻana, hoʻomehana i kahi ipu liʻiliʻi a kāwili i ka hua manu, a laila hoʻokaʻawale ʻia.
4. E hamo i ka pepa bakena nui ʻelua a hoʻohui i ka hua manu, laiki, ʻomaka keʻokeʻo, ka pi, a me nā kāloti. Hulu me ke koena o ka aila sesame a me ka soy, a laila hoʻolei i nā mea hana āpau e puʻunaue like. E kāpīpī i nā scallions ma luna.
5. Hoʻomoʻa no 7-10 mau minuke a hemo i nā pā palua mai ka umu.
6. Hoʻohui i ka tofu me ka laiki ma mua o ka lawelawe ʻana.

Kahi lawelawe ():

• Kalepona: 453
• Kumuʻiʻo: 13 gram
• Momona: 26 gram
• Kāpena: 43 gram

3. Kālena iʻa mango-avocado

ʻAʻole hāʻawi wale kēia mau tacos iʻa maʻalahi i nā waihoʻoluʻu tropical a me nā mea ʻono akā ʻo nā momona momona hoʻi na ka puʻuwai, e like me nā momona omega-9 e like me ka acid oleic.

ʻIke ʻia ʻo Oleic acid no kāna anti-inflammatory a me anti-cancer. Hōʻike nā noiʻi e pono ia no ka ulu ʻana o ka lolo a me ka hana (,,,).

Mālama kēia papa hana i ʻelua a mākaukau ma lalo o 30 mau minuke.

Nā Pono:

• 2 mau ʻīhi tilapia (174 gram)
• 1 punetēpō (15 ml) o ka aila ʻoliva
• 3 punetēpu (45 ml) o ka wai lime
• 1 punetēpē (15 ml) o ka meli
• 2 cloves kālika, ʻeli ʻia
• 1 punetēpō (8 gram) o ka pauka chili
• 1 kīʻaha (70 gram) o kāpeti, kuʻi ʻia
• 1 punetēpē (5 gram) o ka cilantro, ʻokiʻoki
• 2 punetēpu (32 gram) o ka momona momona momona
• 1 kīʻaha (165 gram) o ka mango, diced
• 1 avocado liʻiliʻi, paʻi hua
• 4 mau tortilla kulina
• pinch o ke kumino, ka paʻakai, a me ka pepa

Kuhikuhina:

1. Preheat i kahi pā i ka wela waena. E hoʻokomo i ka tilapia i loko o kahi pola a hoʻohui i ka aila ʻoliva, wai lime, ka meli, kālika, kumine, ka paʻakai, a me ka pepa. E lomilomi i nā mea ʻono i loko o ka iʻa a noho i 20 mau minuke.
2. No ka slaw, e kāwili i ke kāpeti, cilantro, a me ka waiū waiwa i loko o kahi pola ʻokoʻa, e hoʻomoʻi i ka paʻakai a me ka pepa e ʻono. Refrigerate no 10 mau minuke.
3. Wehe i ka iʻa mai ka marinade a hoʻolapalapa iā ia no 3-5 mau minuke ma kēlā me kēia ʻaoʻao. E hoʻokaʻawale i ka iʻa, a laila kālua i nā tortilla no ʻelua kekona ma kēlā me kēia ʻaoʻao.
4. E mahele like i nā iʻa ma nā tortilla ʻehā, e hoʻohui i ka slaw, a luna me ka mango a me ka avocado.

Kahi lawelawe ():

• Kalepona: 389
• Kumuʻiʻo: 28 gram
• Momona: 74 gram
• Kāpena: 45 gram

4. Moa-ʻuala-a-broccoli

Me kēia moa uala-ʻuala-a-broccoli, e ʻoluʻolu ʻoe i kahi papaʻai kaulike e hoʻopili ana i nā kāpena starchy, nā protein momona, nā mea kanu, a me nā momona momona.

Hāʻawi ia i nā ʻano antioxidant like ʻole, e like me ka wikamina C, anthocyanins, a me nā flavonoids, mai kāna mau ʻuala, nā ʻaka, nā broccoli, a me nā cranberry.

ʻO nā Antioxidant he mau mole e kōkua i ka pale ʻana i kou kino mai nā radical manuahi a pili i nā pono olakino he nui, e like me nā waiwai anticancer a me ke olakino olakino puʻuwai (,, 21).

Mālama ka papa hana i ʻelua a mākaukau ma lalo o 30 mau minuke.

Nā Pono:

• 1 pahu ʻole, umauma moa ʻili ʻole (196 gram), ʻokiʻoki ʻia i nā cubes 1-inch (2.5-cm)
• 2 mau kīʻaha (170 gram) o nā broccoli florets
• 1 kīʻaha (200 gram) o kaʻuala, cubed
• 1/2 kīʻaha (80 gram) o ka ʻakaʻula, ʻokiʻoki
• 1 kālika kālika, ʻeli ʻia
• 1/4 kīʻaha (40 gram) o nā cranberry maloʻo
• 3 punetēpu (28 gram) o nā walnuts, ʻokiʻoki
• 2 punetēpu (30 ml) o ka aila ʻoliva
• ka paʻakai a me ka pepa e ʻono

Kuhikuhina:

1. E hoʻopili mua i ka umu i 375 ° F (190 ° C) a laina i kahi pepa bakena me ka pepa pepa.
2. Hoʻohui i ka broccoli, ʻuala, ʻaka, a me kālika. Hulu i ka ʻaila a me ka wā me ka paʻakai a me ka pepa, a laila hoʻolei. Uhi me ka pepa a hoʻomoʻa no 12 mau minuke.
3. Wehe mai ka umu, hoʻohui i ka moa, a hoʻomoʻa no 8 mau minuke hou aʻe.
4. Wehe i ka umu i hoʻokahi manawa hou, e hoʻohui i nā cranberry maloʻo a me nā walnuts, a hoʻomoʻa no 8-10 mau minuke a i ʻole a moʻa ka moa.

Kahi lawelawe ():

• Kalepona: 560
• Kumuʻiʻo: 35 gram
• Momona: 26 gram
• Kāpena: 47 gram

5. ʻO ke kīʻaha o nā mea kanu i kālua ʻia a me nā lihi

Hoʻopili kēia mea ʻai meaʻai i nā mea kanu a me nā protein i hoʻokumu ʻia me nā mea kanu ().

Hāʻawi pū kekahi i kahi kumu hao maikaʻi, nāna e halihali i ka oxygen ma loko o kou kino a nele pinepine i nā meaʻai vegetarian (,).

Mālama ka papa hana i ʻelua a mākaukau i 40 mau minuke.

Nā Pono:

• 1 onion keʻokeʻo liʻiliʻi, ʻulaʻula
• 1 kīʻaha (128 gram) o nā kāloti, cubed
• 1 zucchini waena (196 gram), cubed
• 1 ʻuala waena (151 gram), cubed
• 1 teaspoon (5 ml) o ka ʻaila ʻoliva
• 1 tīpune o ka rosemary hou a maloʻo paha
• 1 tīpune o ka thyme hou a maloʻo paha
• 1/2 kīʻaha (100 gram) o ka līlī, ʻai ʻole
• 1 kīʻaha (240 ml) o ka palaʻai mea ʻai a wai paha
• 1 punetēpō (15 ml) o ka vīnega balsamic
• 1 punetēpō (15 ml) o ka meli
• ka paʻakai a me ka pepa e ʻono

Kuhikuhina:

1. Hoʻopau i ka umu i 425 ° F (220 ° C). E hoʻomoʻi i ka ʻaka, kāloti, zucchini, a me ka ʻuala i kahi pola, kāpī ʻia me ka aila ʻoliva, a me ka wā me ka paʻakai a me ka pepa. Hoʻohui maikaʻi.
2. E hohola i nā mea kanu ma kahi pā bakena, kāpīpī me ka rosemary a me ka thyme, a laila hoʻomoʻa no 35-40 mau minuke.
3. I loko o kahi ipuhao, lawe mai i ka palaʻai mea kanu a i ʻole ka wai i kahi paila, a laila e hōʻemi i kahi simmer māmā. Hoʻohui i nā lihi a me ka uhi. Kuhi no 20-25 mau minuke a i ʻole a palupalu.
4. Ke kuke ʻia nā mea āpau, e hoʻomoʻi i nā mea kanu a me nā lihi i kahi pola nui a hoʻolei ʻia me ka vīnega balsamic a me ka meli. Hui pono ma mua o ka lawelawe ʻana.

Kahi lawelawe ():

• Kalepona: 288
• Kumuʻiʻo: 12 gram
• Momona: 3.5 gram
• Kāpena: 56 gram

6. ʻ .pala ka lau letika Chickpea-tuna

Piha kēia pāʻina me ka protein mai ka tuna a me nā pīpī. He aha hou aʻe, hāʻawi ia i kahi mahele lāʻau maikaʻi o nā fiber mai nā mea ʻai, e waiho ana iā ʻoe me ka piha piha no nā hola (,,).

Mālama ka papa hana i ʻelua a maʻalahi hoʻi e hana.

Nā Pono:

• 1 kīʻaha (164 gram) o nā moa, i hoʻomoʻa ʻia
• 1 kē kēkahi tuna (170 gram) i kēnā i ka wai, ninini ʻia
• 6 lau butter-lettuce
• 1 kāloti waena, ʻokiʻoki
• 1 ʻakaʻaka ʻulaʻula, ʻokiʻoki
• 1 koʻokoʻo o ke keleka, ʻokiʻoki ʻia
• 2 punetēpu (10 mau) o ka cilantro, ʻokiʻoki
• 1 kālika kālika, ʻeli ʻia
• wai mai ka 1 lemona
• 2 punetēpu (30 gram) o ka sinapi Dijon
• 1 punetēpē (15 gram) o ka tahini
• ka paʻakai a me ka pepa e ʻono

Kuhikuhina:

1. Hoʻohui i nā moa i kahi mea hana meaʻai. Pulse iā lākou i kekahi mau manawa, akā waiho i kekahi mau ʻāpana.
2. I loko o kahi pola, kāwili i ka tuna, kāloti, onion, celery, cilantro, a me kālika. A laila hoʻohui i nā moa a me nā mea i koe - koe wale no ka letus - a hui maikaʻi.
3. E kau ma kahi o 2-3 mau puna o ka hui ʻana ma luna o kēlā me kēia lau lettuce ma mua o ka lawelawe ʻana.

Kahi lawelawe ():

• Kalepona: 324
• Kumuʻiʻo: 30 gram
• Momona: 9 gram
• Kāpena: 33 gram

7. Pasta salemona-milo

Hāʻawi kēia pasta salmon-spinach ʻono i kahi papaʻai kaulike i kau ʻia me nā omega-3 fatty acid.

Hāʻawi nā momona Omega-3 i nā keu pono he nui a ua hōʻike ʻia e hakakā i nā kūlana hōʻeha a me nā maʻi puʻuwai (,,).

Mālama ka papa hana i ʻelua a mākaukau ma lalo o 30 mau minuke.

Nā Pono:

• 1/2 paona (227 gram) o ka salmon manu ʻole, ʻaʻohe ʻili
• 1 kīʻaha (107 gram) o ka pene pasta
• 1.5 punetēpu (21 gram) o ka waiūpaka
• 1 onion keʻokeʻo liʻiliʻi, ʻokiʻoki
• 3 mau kīʻaha (90 gram) o ka milo
• 1/4 kīʻaha (57 gram) o ka momona momona momona
• 1/4 kīʻaha (25 gram) o ka tī Parmesan, grated
• 1 kālika kālika, ʻeli ʻia
• 1 punetēpō o ka pāhiri hou, ʻokiʻoki
• ka paʻakai a me ka pepa e ʻono

Kuhikuhina:

1. Hoʻomaʻa i ka pasta e like me nā ʻōlelo ʻōkuhi. I kēia manawa, kālua i ka ʻakaʻakai i ka waiūpaka no 5 mau minuke.
2. Hoʻohui i ka salemona a kuke no 5-7 mau minuke, e wāwahi i loko o nā flakes ʻoiai ke kuke ʻana. E hoʻomoʻi i ka milo a kuke a mae.
3. E hoʻomoʻi i ka kirīmiwa, ka tī Parmesan, kālika, ka paʻakai, a me ka pepa. E hoʻopili maikaʻi ma mua o ka hoʻohui ʻana i ka pasta i kuke ʻia a me ka pāhiri.
4. Hui pono ma mua o ka lawelawe ʻana.

Kahi lawelawe ():

• Kalepona: 453
• Kumuʻiʻo: 33 gram
• Momona: 24 gram
• Kāpena: 25 gram

8. ipu kīʻaha-a-ʻāpala

Hāʻawi kēia ipu quinoa shrimp-a-avocado i kahi papa protein nui me ka nui o nā momona momona monounsaturated (MUFAs).

Paipai nā MUFA i nā pae olakino maikaʻi o nā momona o ke koko a kōkua i ka hoʻonui ʻana i ka loaʻa o nā wikamina hiki ke hoʻoheheʻe ʻia me ka momona, e like me nā huaora A, D, E, a me K (,).

Maʻalahi ke hoʻoponopono i kēia ipu. Hiki iā ʻoe ke waiho i ka ʻōpae a pani iā ​​lākou me kāu puna punahele o ka protein, e like me ka moa, nā hua, a i ʻole kaʻiʻo.

Mālama ka papa hana i ʻelua a lawe ma lalo o 20 mau minuke e hana ai.

Nā Pono:

• 1/2 paona (227 gram) o ka ʻōpae maka, ihi ʻia a ʻānai ʻia
• 1 kīʻaha (186 gram) o ka quinoa, kuke
• hapa o ka kukama waena, paʻi
• 1 avocado liʻiliʻi, ʻoki ʻia
• 1 punetēpō (15 ml) o ka aila ʻoliva
• 1 punetēpō (14 gram) o ka waiūpaka, hoʻoheheʻe
• 2 cloves kālika, ʻeli ʻia
• 1 punetēpē (15 ml) o ka meli
• 1 punetēpō (15 ml) o ka wai lime
• ka paʻakai a me ka pepa e ʻono

Kuhikuhina:

1. E hoʻomehana i kahi skillet a kālua i ke kālaki i ka waiūpaka a me ka aila ʻoliva. E hoʻohui i ka ʻōpae a kuke ma nā ʻaoʻao ʻelua. A laila hoʻohui i ka meli, ka wai lime, ka paʻakai, a me ka pepa, a kuke a hiki i ka momona ʻana o ka meaʻai.
2. I nā pola ʻelua, e puʻunaue i ka quinoa a i luna me ka ʻōpae, ka ʻākala, a me ka kukama.

Kahi lawelawe ():

• Kalepona: 458
• Kumuʻiʻo: 33 gram
• Momona: 22 gram
• Kāpena: 63 gram

9. ʻO ka moa 'zoodles'

ʻO "Zoodles" nā noodles zucchini, kahi e hana i kahi low-carb maikaʻi, gluten-free pani no ka pasta maʻamau.

Kiʻekiʻena ka papaʻai i nā protein a me nā momona olakino mai ka pīpī, hiki ke pale aku i nā maʻi puʻuwai e ka hāpai ʻana i ka LDL haʻahaʻa (ʻino) a me ka nui o ka cholesterol (,).

Maʻalahi loa e hana a lawelawe i ʻelua.

Nā Pono:

• 1 moa ʻole, umauma moa ʻili ʻole (196 gram), kuke a ʻokiʻoki ʻia
• 1 zucchini nui (323 gram), hoʻopili ʻia i noodles
• 1/2 kīʻaha (55 gram) o nā kāloti, kuʻi ʻia
• 1/2 kīʻaha (35 gram) o ka kāpena ʻulaʻula, kuʻu ʻia
• 1 pepa bele liʻiliʻi, ʻoki
• 2 punetēpu (27 ml) o ka ʻaila sesame
• 1 teaspoon o kālika kōni ʻia
• 3 punetēpu (48 gram) o ka waiūpī pīni
• 2 punetēpu (30 ml) o ka meli
• 3 punetēpu (30 ml) o ka soy soy sodium hoʻemi ʻia
• 1 punetēpō (15 ml) o ka vīnega laiki
• 1 kahi teaspoon o ka ʻōʻai hou
• 1 kahi teaspoon o ka wela wela

Kuhikuhina:

1. Kālua i ka kālika i ka punetune 1 (15 ml) o ka aila sesame i loko o kahi pūkana no ka wela wela. Hoʻohui i nā kāloti, kāpiki, a me ka pepa. Kuke a palupalu.
2. E hoʻohui i nā nood zucchini a me ka moa i ka kōkena. Kuhi no 3 mau minuke a i ʻole a palupalu ka zucchini. Wehe i ka wela a waiho ʻia.
3. I loko o kahi ipu liʻiliʻi, e hoʻohui i ke koena o ka aila sesame, ka wai pīnī, ka meli, ka mea ʻono, ka vīnega laiki, ka ʻai, a me ka mea wela. Whisk a hiki i ka wā e hoʻoheheʻe ai ka pata pī.
4. E ninini i ka meaʻai i ka zoodles a me ka moa. Kiola e hoʻohui.

Kahi lawelawe ():

• Kalepona: 529
• Kumuʻiʻo: 40 gram
• Momona: 29 gram
• Kāpena: 32 gram

10. Fajitas pipi

Hoʻopiha a maʻalahi hoʻi kēia mau fajitas pipi. Hoʻohui maikaʻi ʻia nā aniani a me nā pepa bele me ka lemon a me ka chili.

Hiki iā ʻoe ke hana i kahi koho kōmike haʻahaʻa me ka hoʻololi ʻana i nā tortillas kulina no nā lau lettuce.

Mālama ka papa hana i ʻelua a mākaukau ma lalo o 30 mau minuke.

Nā Pono:

• 1/2 paona (227 gram) o ka steak, ʻoki ʻia i nā ʻāpana 1/2-inch (1.3-cm)
• 1 onion liʻiliʻi, ʻoki
• 1 pepa bele nui, ʻoki
• 3 punetēpu (45 ml) o ka soy soya sox i hoʻemi ʻia
• wai mai ka 1 lemona
• 1 teaspoon o ka chili pauka
• 1 punetēpō (15 ml) o ka aila ʻoliva
• 4 mau tortilla kulina

Kuhikuhina:

1. Hoʻohui i ka soy sauce, lemona, chili kaola, a me ka aila ʻoliva.
2. Hoʻokaʻawale ʻokoʻa i ka steak a me nā mea ʻai me ka hui no 15 mau minuke ma ka liʻiliʻi.
3. E hoʻomehana i kahi pūkana a kuke i kaʻiʻo. Wehe ke ʻeleʻele a hoʻohui i nā ʻakaʻakai a me ka pepa. Hoʻomoʻa a hiki i ka palu, a laila hoʻihoʻi i ka steak i mea e mahana ai.
4. E mahele like i ka ʻiʻo a me nā mea ʻai ma nā tortilla ʻehā.

Kahi lawelawe ():

• Kalepona: 412
• Kumuʻiʻo: 35 gram
• Momona: 19 gram
• Kāpena: 24 gram

11. Frittata-milo frittata

Hana kēia frachata spinach-mushroom i kahi ʻaina awakea olakino olakino olakino a maʻalahi i hiki ke ʻoliʻoli i ka ʻaina kakahiaka a i ʻole ka ʻaina awakea.

Hāʻawi pū, nā hua a me ka milo 26% o ka DV no ka wikamina A no kēlā me kēia lawelawe. He mea nui kēia wikamina i ke olakino o ka maka ma ka mālama ʻana i nā hunaola māmā o kou mau maka a pale i ka makapō o ka pō (,,).

Mālama ka papa hana i ʻelua a mākaukau ma lalo o 20 mau minuke.

Nā Pono:

• 2 punetēpu (30 ml) o ka ʻaila avocado
• 1 kīʻaha (70 gram) o nā hua moa keʻokeʻo, ʻoki ʻia
• 1 kīʻaha (30 gram) o ka milo
• 3 mau hua nui
• 1/2 kīʻaha (56 gram) o ka tī momona mozzarella momona, kuʻu ʻia
• ka paʻakai a me ka pepa e ʻono

Kuhikuhina:

1. Hoʻopau i ka umu i 400 ° F (200 ° C).
2. Hoʻomaʻamaʻa i 1 he punetēpō (15 ml) o ka ʻaila avocado i loko o kahi pūkana palekana i ka umu ma luna o ka wela nui. E hoʻomoʻi i nā momona a kuke a hiki i ka palupalu, a laila hoʻohui i ka milo a me ka pala no 1 mau minuke. Wehe i nā mea ʻelua mai ka papalina a waiho ʻia.
3. Hoʻohui i nā hua me ka hapalua o ka tī a me ka manawa me ka paʻakai a me ka pepa. E ninini i ka hui i loko o ka kōkō a luna me nā ʻalalā a me ka milo. Hoʻomaʻa ma ke kapuahi no 3-4 mau minuke ma mua o ka hoʻomoʻa ʻana.
4. ʻO luna me ka tī i koe a hoʻohuli i ka umu. Hoʻomoʻa no 5 mau minuke a laila ʻānai i 2 mau minuke a hiki i ka lilo ʻana o ka luna i ʻeleʻele gula. Wehe mai ka umu a ʻoluʻolu ma mua o ka lawelawe ʻana.

Kahi lawelawe ():

• Kalepona: 282
• Kumuʻiʻo: 20 gram
• Momona: 21 gram
• Kāpena: 3 gram

12. Laiki-ʻai laiki

ʻO ka laiki kolipoli kahi pani hakahaka liʻiliʻi loa i ka raiki. Hiki iā ʻoe ke kūʻai a ʻūlū a hana iā ʻoe iho ma ke ʻoki pono ʻana i nā pua pua cauliflower i loko o kahi ʻano laiki.

Hoʻopili kēia ʻai i nā protein kiʻekiʻe a maikaʻi a me nā mea kanu. Hiki ke kōkua i ka lawe ʻana i nā mea kanu kiʻekiʻe iā ʻoe e hoʻokō i kāu mau koi nutrient a hoʻēmi i kāu makaʻi o ka maʻi puʻuwai (,).

Mālama ka papa hana i ʻelua a mākaukau ma lalo o 20 mau minuke.

Nā Pono:

• 1 pahu ʻole, umauma moa ʻili ʻole (196 gram), ʻokiʻoki ʻia i nā cubes 1-inch (2.5-cm)
• 2 mau kīʻaha (270 gram) o ka laiki cauliflower paʻahau
• 1/2 kīʻaha (45 gram) o nā ʻoliva seedless, hapalua
• 1/2 kīʻaha (75 gram) o nā kōmato cherry, hapalua
• 1 tīpune o ka rosemary hou a maloʻo paha
• 1 tīpune o ka oregano hou a maloo paha
• 1 tīpune o ka thyme hou a maloʻo paha
• 1 teaspoon (5 ml) o ka ʻaila ʻoliva
• ka paʻakai a me ka pepa e ʻono

Kuhikuhina:

1. Hoʻomaʻa i ka moa me ka rosemary, oregano, thyme, paʻakai, a me ka pepa. Hoʻomaʻa i ka ʻaila ʻoliva i loko o ka pā a huli i ka moa no 6-7 mau minuke ma kēlā me kēia ʻaoʻao a i ʻole ke gula. Wehe iā ia mai ka pā a waiho ʻia.
2. Hoʻohui i nā ʻōmato i ka pā a pala no 5 mau minuke. E hoʻomoʻi i ka laiki a me nā ʻoliva, a laila e hoʻowali a hiki i ka hoʻomaka ʻana o ka palehua e palupalu.
3. Wehe i ka laiki cauliflower mai ka pā. E mahele i ʻelua mau kīʻaha a luna me ka moa.

Kahi lawelawe ():

• Kalepona: 263
• Kumuʻiʻo: 32 gram
• Momona: 12 gram
• Kāpena: 8 gram

Ke laina lalo

ʻOiai inā pōkole ʻoe i ka manawa, nui a nui nā ala e leʻaleʻa ai i kahi ʻaina awakea homemade olakino no ʻelua.

Hāʻawi kēia papa inoa o nā meaʻai i ka nui o nā manaʻo maʻalahi, nutritious a hoʻokomo i nā koho vegetarian a me nā low-carb. Inā makemake ʻoe i nā ʻano like ʻole i kāu hana maʻamau, e hoʻāʻo i kekahi o lākou ma kahi o ka pā ʻana i ka hoʻokele.