He aha kāu e hana ai no ka ʻaina ahiahi inā moloā ʻoe e kuke

Anter

• Makai Sink Kitchen
• ʻAla ʻAtakoka
• ʻO Green Smoothie
• Mezze Platter
• Huamoa
• PB&J Uala
• Sandwich
• ʻO Nachos olakino
• Nānā no

Ua hele mākou a pau ma laila: ʻo ka hopena o kahi lā lōʻihi aʻo ka mea hope loa āu e makemake ai e hana ʻo ka kuke ʻana i kahi ʻai pono. ʻO kēia kahi o nā pilikia maʻamau aʻu e kōkua ai i kaʻu mau mea kūʻai aku meaʻai e hoʻokele. Ke wāwahi ʻoe ia ma ka hana, leʻaleʻa i ka papa hoʻoikaika kino ahiahi, a i ʻole ke hana manawa ʻana no ka ʻaoʻao-hustle a i ʻole nā ​​hoʻolālā kaiaulu, ʻaʻole paha he mea nui ka kau ʻana i ka pāpale o kāu chef. (E ʻoluʻolu e haʻi iaʻu ʻaʻole wau hoʻokahi wale nō i hele i kahi lā maikaʻi ʻole e hoʻāʻo nei e hoʻolohe akā noʻonoʻo maoli wau i ka mea aʻu e hoʻolei pū ai no ka ʻaina ahiahi ke hoʻi mai wau i ka home, no ka mea ua pōloli wau a me nā mea inu a me kahi ʻAʻoleʻokiʻoki ka polokalamu iā ia.)

ʻAʻohe kumu o kou makemake ʻole e kuke, hiki mai. Akā hiki iā ʻoe ke hauʻoli i ka ʻai kaulike e hānai i kou kino a kōkua iā ʻoe e noho ma ke ala. Ma mua o ka hāʻawi ʻana a ninini i kahi pola cereal a ʻai iā ia e kū ana i mua o ka pahu hau, e hoʻāʻo i kekahi o kēia mau manaʻo ʻai maʻalahi.

Makai Sink Kitchen

ʻO kaʻu hele pilikino i ka wā aʻu e hiki ole me ka kuke ʻana ke hoʻolei nei i kahi hui ma luna o nā greens, ke kīloi nei iā ia me kahi aila ʻoliva a me ka vīnega, a kāhea ʻia he salakeke. ʻO ka mea e pili ana i kēlā pūʻulu mea, ʻo ia paha nā mea ʻai i koe a i ʻole nā ​​​​meaʻai maka āu i loaʻa ai i loko o ka pahu hau i hoʻokahi lā a ʻelua paha mai ka pau ʻana. No ka protein, makemake au i nā hua moa i hoʻolapalapa ʻia a i ʻole ka tuna hiki ke hana ʻia, akā hiki iā ʻoe ke hana i nā pīni ʻeleʻele a i ʻole nā ​​​​moa moa i koe. (E lawe i mau minuke wale nō a hoʻolei i nā greens me kekahi o kēia mau mea ʻāpana salakeke ʻekolu.)

ʻAla ʻAtakoka

Maʻalahi loa kēia e like me ka loaʻa. E hoʻomoʻa i kahi ʻāpana o ka palaoa i kupu a i ʻole ka palaoa palaoa holoʻokoʻa a kau i luna me ka hapalua avocado. Ma lalo o 10 mau minuke, loaʻa iā ʻoe ke kaulike o nā carbs paʻakikī a me nā momona momona. Inā makemake ʻoe e piʻi i luna, e kāpīpī i ka hua hemp a i ʻole nā ​​hua chia a i ʻole i luna me kahi hua manu a i ʻole salmon puhi. Hiki iā ʻoe ke hoʻololi i ka berena kuʻuna no ka ʻuala ʻuala i ʻoki ʻoki ʻia no ka wili gluten-free. Eia kekahi, inā hopohopo ʻoe no ka ʻoki ʻana i kou lima i ka wā e hoʻāʻo ai e ʻoki i ka avocado (hey, ʻoi aku ka nui o ka hana ma mua o kou manaʻo), ʻoi aku ka maikaʻi o kēlā mau ʻeke hoʻohana hoʻokahi o ka guacamole ke makemake ʻoe i ka meaʻai i kēia manawa.

ʻO Green Smoothie

Manaʻo mākou ʻaʻohe mea o ka ʻono no ka ʻaina kakahiaka a i ʻole ka ʻaina awakea, no laila no ke aha e ʻaina ʻole ai? E hana pono i kekahi mau greens e kiʻi i kāu mea kanu a hoʻohui i ka protein e hoʻohālikelike a hāʻawi i ka mana e noho. E hoʻāʻo i kāu paukū protein punahele, yogurt Greek maʻalahi, tofu silky (inā ʻaʻole ʻoe i hoʻāʻo i kēia akā aloha i nā mea leʻaleʻa me kahi ʻano momona, aia ʻoe i kahi mea maikaʻi), a i ʻole ka nut a me ka waiū bata. Hana pū kekahi ka pī pīpī pauka. (Manaʻo ʻoe ʻaʻole makemake ʻoe i nā mea ʻōmaʻomaʻo ʻōmaʻomaʻo? E kahaha paha ʻoe i ka aʻo ʻana i ka nui o nā ʻōniʻomaʻo ʻōmaʻomaʻo mai-mai ka ʻono a i ka ʻōmaʻomaʻo nui.)

Mezze Platter

ʻO kahi pā mezze kahi ala maikaʻi loa e hoʻohuli ai i kahi pāʻai hoʻonani hoʻonani i mea ʻai kaulike. E hele i kahi hoʻohuihui o ka protein, nā mea ʻai, nā ʻākia paʻakikī, a me nā momona momona. Eia kekahi mau laʻana o ke ʻano o kēlā:

• Hummus, ʻoliva, kāloti pēpē a i ʻole nā ​​mea ʻai ʻokiʻoki ʻē aʻe, a me kahi hua manu i hoʻolapalapa ʻia a i ʻole kahi ʻāpana tī
• ʻO ka paʻakai, nā tōmato cherry a i ʻole nā ​​​​meaʻai maka ʻē aʻe, a me nā nati a i ʻole ka turkey haʻahaʻa sodium i ʻōwili ʻia.
• Ka palaoa i hoʻomoʻa ʻia a i ʻole nā ​​ʻāpana palaoa piha, ka tī, a me nā mea lau maka i kālai ʻia

Huamoa

ʻAʻole maʻalahi ka maʻalahi ma mua o nā hua no ka ʻaina ahiahi. Ma 70 calories kēlā me kēia, me kahi o 6 grams o ka protein a me 5 grams o ka momona, hāʻawi lākou i ka mana ʻāpana koke inā ʻaʻole ʻoe makemake e noʻonoʻo nui e pili ana i "ke ʻano o kēia ʻāpana protein e like me ka nui o kahi papa nā kāleka? " E mālama maʻalahi me nā hua moa i kāwili ʻia a kālua ʻia a hoʻolei paha i kekahi mea ʻai (fresh, frozen, a koena paha i kuke ʻia) i loko o ka omelet. (E noʻonoʻo hou aʻe me kēia 20 mau ala wikiwiki a maʻalahi e kuke ai i nā hua manu.) Hiki iā ʻoe ke hana i ka salakeke maʻalahi ma ka ʻaoʻao a hoʻohālike ʻoe he ʻaina ʻaina-brunch no ka ʻaina ahiahi. Koho loa ʻo Mimosa.

PB&J Uala

ʻO ka manawa mua aʻu i loaʻa ai kēia hui ʻana ma hope o ka hoʻi ʻana i ka home hangry mai ka lua o ka lā ua hewa loa. Ma mua kēia o ka ʻuala ʻuala, akā ʻo ia kaʻu ala punahele e ʻoliʻoli ai i kēia hui ʻono. ʻO nā mea āu e hana ai ka holoi ʻana a kuʻi i ka ʻuala i kekahi mau manawa me ke ʻō, e kau ma luna o ka pā i ka hawewe, a kuke iā ia no ʻelima mau minuke a palupalu paha. Loaʻa i nā microwaves he wahi "ʻuala" e maʻalahi ai kēia. Ke kuke ʻia kaʻuala, ʻokiʻoki i ka hapalua a hoʻomoʻi i ka wai pīnī (a i ʻole kāu pata nut punahele) a me ka jelly.

No kahi koho ʻono, maikaʻi loa kēia me ka tahini a i ka tī kao. Ma kēlā me kēia ala āu e hele ai, e ʻoluʻolu ʻoe i kahi kaulike o nā protein, momona, a me nā carbs paʻakikī.

Sandwich

Hiki iā ʻoe ke hoʻolei pū i kahi sanwiti i loko o ʻelima mau minuke. Mālama e like me ka maʻamau a ʻano ʻē paha e like me ka makemake o kou puʻuwai a ʻono. E hōʻoia wale i ka loaʻa ʻana o kahi protein i laila e kaulike i nā kālaki i ka berena. ʻO kekahi mau manaʻo no kāu kumu protein: peanut, almond, a me ka butter butter sunflower, kahi hua manu, salakeke tuna (e hoʻāʻo e hoʻohana i ka yogurt Greek Greek a i ʻole kahi aila ʻoliva liʻiliʻi ma kahi o ka mayo no kahi wili olakino), koena moa moa i hoʻomoʻa ʻia, a me ka tofu. Inā ʻoluʻolu ka berena maʻamau, e hoʻohana i ka muffin English a i ʻole ka tortilla. (Inā ʻaʻole makemake iā ʻoe ka ʻai ʻana i kahi mea anuanu no ka ʻaina awakea, e hoʻāʻo i kekahi o kēia mau sanwika wela maikaʻi.)

ʻAʻole hana ʻai? ʻO kaʻu mea kūʻai aku e ʻohi i nā ʻanoʻano mai loko mai o ka pepa bele a hoʻohana i kēlā me kēia hapalua i kaʻa no nā mea āu e kau maʻamau ai i kāu sanwiti. ʻO nā kīʻaha Lettuce a i ʻole nā ​​lau collard nā koho pū kekahi. Makemake i kahi mea ma ka ʻaoʻao? Ma kahi o nā ʻāpana, e noʻonoʻo i kekahi mau mea kanu crunchy e like me kā kāloti pēpē a i ʻokiʻoki ʻia paha, a hoʻolei pū i kahi salakeke ʻōmaʻomaʻo maʻalahi.

ʻO Nachos olakino

E hohola i ka ʻāpana tortilla palaoa piha ma luna o ka pepa bakena a i luna me kāu tīhi punahele a me nā pīni ʻeleʻele. E puhi a hehee ka paʻakai (a i ʻole e hoʻohana i ka pā a me ka microwave inā ʻoi aku kou wikiwiki). ʻO luna me ka salsa a me ka ʻāpana avocado. Ma lalo o 10 mau minuke, loaʻa iā ʻoe kahi papaʻai kaulike e hāʻawi i ka protein, nā carbs complex, a me nā momona momona. (Inā ʻoe e heʻe i nā ʻāpana, e nānā i kēia mau hanana ʻewalu e hana i nā nachos me ka ʻole o nā chips tortilla.)

Nānā no