ʻO nā mea kuke kuke kope kope olakino olakino i ka Mayo

Anter

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Ah, salakeke kalo. He mea pono ia i ka ʻaumakua kauwela, akā nui nā papa kuʻuna maʻamau he no-no no kāu papaʻai. No ke aha mai? No ka mea loaʻa nā gobs o ka mayo-i hiki ke hoʻopaʻa koke i nā calori a me ka momona. (FYI, hoʻokahi kīʻaha o ka mayo maʻamau he 1,496 calories, 165 gram o ka momona, a me 26 gram o artery clogging momona momona!)

Akā ʻaʻole pono ʻoe e hōʻalo i kēia loiloi delish-hoʻohana wale i kēia mau ʻōlelo aʻoaʻo e kōkua i ke kūkulu ʻana i kahi salakeke potato maikaʻi a ʻoi aku ka momona. (ʻOiai ʻoe ma laila, huki i kekahi o kēia mau kīʻaha 10 Slaw ʻaoʻao maikaʻi a maikaʻi hoʻi e kau iā Coleslaw e hilahila.)

ʻO kaʻuala: No ka hana ʻana i kahi sāleta ʻuala, pono ʻoe i ka mea hana nui-kaʻuala. Nui nā ʻano hiki iā ʻoe ke hoʻohana, me ka russet kuʻuna a i ʻole ke gula Yukon, ʻili ʻulaʻula, a me nā uala poni. Hiki iā ʻoe ke hele i ke ala momona ma o ka hoʻohana ʻana i kaʻuala. E ʻūlū i nā fiber hou, waiho ka ʻili a koe ʻo Yukon gula (hiki i ka ʻili ke paʻakikī, no laila ʻoi aku ka maikaʻi o ka ʻili ʻana iā ia ma mua).

ʻO kaʻuala kahi veggie starchy, ʻo ia hoʻi hāʻawi lākou i nā mea ʻoi aku ka nui ma luna o nā mea kanu non-starchy (e like me broccoli a me cauliflower). Inā makemake ʻoe e ʻokiʻoki i nā calorie a hoʻohui i ka ʻono i ka manawa like, hiki iā ʻoe ke pani i kahi ʻāpana o kaʻuala me kahi mea kanu calorie haʻahaʻa e like me nā parsnips a i ʻole cauliflower.

Nā Pākuʻi: Inā ʻoe e hoʻonui i kāu salakeke potato me nā mea ʻai momona, ʻaʻole pono ʻoe i nā ʻuala. Kāhea nā salakeke ʻuala no nā pīni ʻōmaʻomaʻo a me nā pī, akā hiki iā ʻoe ke hoʻohui i nā mea āu e makemake ai a i ʻole i ke kau e like me ka radishes, kāloti, ʻulaʻula a melemele paha, a me ka broccoli. Hiki i nā mea kanu hou ke kuʻi i ka ʻono a me ke kala, a ʻoi aku ka nui o nā huaora a me nā minelala. Inā koho ʻoe e hoʻohui i kahi mea calorie kiʻekiʻe, e like me ka bacon a me ka tī, maikaʻi nō ia, akā e mālama i nā ʻāpana liʻiliʻi loa. Hiki i nā mea momona momona ke hōʻaiʻē i hoʻokahi tone o ka ʻono, no laila pono ʻoe i kahi nui liʻiliʻi loa.

ʻO ka lole: ʻO nā lole Mayo i hoʻokumu ʻia i nā salaki uala kuʻuna. Kāhea ka hapanui o nā meaʻai ʻO ka mea mua hiki iā ʻoe ke hana e hōʻoki i nā kalori? E hoʻemi i ka nui o ka lole ma ka hapalua. A laila, e hōʻemi i nā calorie ma kahi hou aku ma ka hoʻohana ʻana i kahi hui 50:50 o ka yogurt Greek momona momona ʻole a me ka mayo māmā. ʻAʻole nā ​​ʻaʻahu Mayo wale kāu koho. Hiki iā ʻoe ke hoʻohana i ka balsamic vinaigrette, pesto sauce, tahini, a i ʻole ka lole ʻumeʻume ʻAsia e ʻono i kāu salakeke potato. ʻO nā Vinaigrettes, ʻoi aku ka nui o nā calorie ma mua o nā lole creamier. Ke kāhiko ʻana i kāu salakeke, e hoʻoholo no ʻelua punetēpu no kēlā me kēia lawelawe. (E hoʻāʻo i kahi o kēia 10 Homemade Salad Dressings Way Tastier Than Store-Kuai Drivers.)

Nā Recipe e hoʻāʻo: Eia nā mea ʻelima e hoʻomaka ai. Ke loaʻa iā ʻoe ka hang o ia mea, hiki iā ʻoe ke hoʻomaka i kāu hana e like me kou makemake.

Mele Uala Mākala i kālua ʻia

Hoʻohana kēia salakeke uala i kaʻuala a me kahi paʻi o feta e hoʻohui i ka ʻono. Ua ʻaʻahu ʻia i ka vinaigrette māmā e lole ai, akā ʻaʻole e make, ʻo ka salakeke.

Mākala Potato Helene

Mākala ʻuala maka

Mīkini Uala mehana me ka puaʻa a me ka waiūpata

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