Nā Mea Hoʻomākaukau Meaʻai Mea Ola i 10 Minute (a ʻoi iki paha)

Anter

• ʻO nā ʻuala i hoʻopili ʻia me ka pi a me ka ʻāpala avocado
• Nā Pono
• Kuhikuhi
• ʻO Basil cashew pesto pasta
• Nā Pono
• Kuhikuhi
• ʻOmaʻomaʻa i hoʻomoʻa ʻia
• Nā Pono
• Kuhikuhi
• Mea Hoʻomākaukau Meaʻai: Saladena Boring-ʻole

ʻAʻole nui ka poʻe e manaʻoʻiʻo iaʻu ke ʻōlelo wau e hana ana i kahi papaʻai olakino i 10 mau minuke a i ʻole ka liʻiliʻi hiki. No laila ua hoʻoholo wau e hui pū i kēia mau ʻaoʻao ʻekolu e hōʻike i ka maʻalahi o ka maʻalahi.

I ka manawa like e lawe ʻoe iā ʻoe e noho ma waena o kahi laina drive-thru, hiki iā ʻoe ke whip i kēia mau meaʻai momona, ʻono hoʻi a piha ka ʻono.

ʻO nā ʻuala i hoʻopili ʻia me ka pi a me ka ʻāpala avocado

Nā lawelawe: 1-2

Nā Pono

• 2 ʻuala waena

No ka pi a me ka avocado smash:

• 1 kīʻaha mau pi ʻōmaʻomaʻo
• 1 avokado
• 1-2 mau ʻāhi kālika, ʻokiʻoki
• 1/4 kīʻaha ʻulaʻula, ʻokiʻoki
• ~ 1 kaata. ʻaila ʻoliva
• ka paʻakai kai, ka pepa ʻeleʻele, a me nā peʻa chili e ʻono ai

No ka moa spice:

• Hiki iā 1 i nā moa, ninini a holoi ʻia
• ~ 1 kaata. ʻaila avocado (a i ʻole aila o ke koho)
• 1 kālika kālika, ʻeli ʻia
• 1/4 kīʻaha ʻulaʻula, ʻokiʻoki
• ~ 1 tsp. paprika puhi
• 1/2 tsp. kumine
• 1/4 tsp. Kāpena
• kahi ʻāpana o nā pepelu chili a me ka paʻakai e ʻono

No kaʻaʻahu tahle maple:

• 4 tbsp tahini
• 1 1/2 kālani. syrup maple
• 1 1/2 kālani. wai lemi
• 1 kālika kālika, ʻeli ʻia
• 2 tsp. vīneka cider apple
• 1 tsp. ʻaila ʻoliva
• ka paʻakai kai a me ka pepa ʻeleʻele

Kuhikuhi

1. Poke i nā lua i kaʻu mauʻuala a kuke i loko o ka hawewe ma kahi o 4-7 mau minuke, a palupalu.
2. No nā moa: I loko o kahi ipuhao liʻiliʻi ma kahi o ke ahi waena, e hoʻohui i kāu aila avocado, kālika, ʻaka, a me nā mea ʻala a kuke no 1-3 mau minuke. A laila, hoʻohui i kāu mau moa a kuke no 5-10 mau minuke a hiki i kou mākaukau e lawelawe.
3. No ka pi a me ka avocado smash: I loko o ka mea kāwili a meaʻai paha, hoʻopili i kāu mau mea āpau a kāwili ʻia / pulse a hiki i kou hōʻea ʻana i kāu kūlike i makemake ʻia.
4. No ka lole: I loko o kahi pola waena, e kuʻi pū i nā mea hana āpau a hui pono ʻia.
5. E ʻokiʻoki i kāu ʻuala i hoʻomoʻa ʻia, nā mea me ka pea a me ka ʻāpala paʻi a me nā moa, a laila kahe i ka lole tahini maple. E lawelawe me nā mea kanu ʻē aʻe inā makemake ʻia.

ʻO Basil cashew pesto pasta

Nā lawelawe: 2

Nā Pono

• 8 oz pahu o ka pasta (hoʻohana wau iā ʻAha Banza pīpī pīpī e kuke ai i 8-10 mau minuke)
• 2 mau kīʻaha basil hou
• 1/4 kīʻaha cashews maka
• 2-3 kālika kālika
• 1/4 kīʻaha + 2 tbsp. hū hānai
• 1/4 kīʻaha + 3 tbsp. ʻaila ʻoliva
• 2 kele. wai lemi
• 1/3 tbsp. paʻakai kai
• 1/2 kīʻaha. pepa ʻeleʻele

Kuhikuhi

1. E hoʻomoʻi i kāu pahu pasta i ka wai paʻakai i kapi ʻia a kuke a hiki i ka al dente.
2. Ke hoʻohana nei i ka blender a i ʻole ka mea hana meaʻai, hoʻohui i kālika, 3 tbsp. ka aila ʻoliva, cashews, a me ka pepa ʻeleʻele. Hoʻohui a hiki i ka laumā.
3. E hoʻohui i ka hū kō a me ka paʻakai i ka blender. Pulse a hui pū ʻia.
4. E hoʻohui i ka basil a me ke koena o ka aila ʻoliva a kāwili hou a hoʻohui ʻia nā mea āpau.
5. Pulse i ka wai lemon.
6. E hoʻopau a holoi i kāu pasta i kuke ʻia, e hoʻihoʻi i ka ipuhao, a kāwili pū me kāu pesto cashew a hiki i ka uhi ʻia o nā mea āpau. Loaʻa paha iā ʻoe he pesto keu (akā ʻaʻole ia he mea maikaʻi ʻole).

ʻOmaʻomaʻa i hoʻomoʻa ʻia

Nā lawelawe: ma kahi o 4

Nā Pono

• 15 oz hiki ke kuke i nā lihi, ninini a holoi ʻia
• 3 cloves kālika
• 1/2 onion, ʻokiʻoki
• Wehe ʻia ka pepa bele ʻulaʻula nui, nā ʻanoʻano a me nā koʻokoʻo
• 2 kele. paʻi kōmato
• 1-2 sā. syrup maple
• 1/2 tsp. kai paʻakai a me nā mea hou aku e ʻono ai, ke makemake ʻia
• 1 tbsp paprika puhi
• 1 tsp. kumino lepo
• 1 tsp. palaoa, grated finely
• 1/2 tsp. turmeric honua
• 1/4 tsp. ka pepa cayenne
• 2 kele. wai lemi
• 3/4 kīʻaha cilantro hou

Kuhikuhi

1. I loko o ka mea kāwili a meaʻai paha, hoʻopili i ka kālika, ʻaka, bele bele, paʻi kōmato, syrup maple, paʻakai kai, nā mea ʻono, ka wai, a me ka wai lemona. Hui pono, a laila ʻono e ʻike inā pono ʻoe e hoʻohui i kekahi mea.
2. I ka ipu hao nui a i ʻole ipu ma kahi ohana-haʻahaʻa wela, e hoʻohui i kāu mau līlī i ninini ʻia, ka cilantro hou, a me ka meaʻai. E hoʻopili a hiki i ka hui maikaʻi ʻana a me ka hoʻomehana ʻana a puni.
3. E lawelawe me ka laiki, noodles, a me nā mea ʻai paha.

Inā hoʻāʻo ʻoe iā lākou, e ʻike iaʻu i kou manaʻo ma Instagram. Makemake au i ka ʻike ʻana i kāu mau mea i hana ai a lana ka manaʻo e hiki iaʻu ke hoʻomaka e hana i ka ʻai me ke olakino liʻiliʻi a hoʻoweliweli ʻole hoʻi.

Mea Hoʻomākaukau Meaʻai: Saladena Boring-ʻole

ʻO J.J. ʻO Beasley ke kāne ma hope o ka Instagram a Facebook nā moʻokāki @BeazysBites. Ua puka ʻē ʻo ia me ke kēkelē laepua no ka Business Management a me International Business. Ke hana nei ʻo ia i ke kēkelē laeoʻo o ka meaʻai a me ka lilo ʻana i dietitian i hoʻopaʻa inoa ʻia (ʻoiai e hana hapa manawa ana i ka haukapila ma ke ʻano he kōkua kōkua hānai). Makemake ʻo ia e kōkua i nā poʻe ʻē aʻe e alualu i kahi ʻano olakino, ʻoi aku ke ola mau, a ʻaʻole hiki ke kali e hoʻolilo i kāna kuko i kahi ʻoihana ola.