3 Manaʻo kōkua e kōkua iā ʻoe e hoʻōki i ka hana ʻana i ka mea like no ka ʻaina ahiahi i kēlā me kēia pō

Anter

• E ʻike i nā mea huna mai nā Chefs ma ke ao holoʻokoʻa
• E lawe mai i kahi mea ʻokoʻa i kou paepae puka
• E hele wiwo ʻole me Flavor
• Nānā no

He nui ka poʻe e lilo ana i mea hoʻokalakupua i ka lumi kuke - a ʻo kēia ka manawa kūpono e hana ai, wahi a Ali Webster, Ph.D., R.D.N., ka luna o ka noiʻi a me nā kamaʻilio meaʻai ma ka International Food Information Council. "Maʻalahi ke paʻa i ka rut a ʻai i nā meaʻai like i kēlā me kēia lā, keu hoʻi i ka wā ma ka home i ka nui," i ʻōlelo ʻo ia. "Hiki i ka haʻalele ʻana i kāu papa kuhikuhi papaʻaina ke hāʻawi i nā pono kūpono a hiki ʻole i ke olakino a me kou noʻonoʻo - e like me ka ʻai ʻana i nā ʻano wikamina, nā minelala, a me nā meaola ʻē aʻe āpau a me ka lilo ʻana i mea moʻomeheu i mea e ʻike ai i nā meaʻai hou."

Me kēlā mau pōmaikaʻi a pau, ʻaʻole ia he mea kupanaha no ka noiʻi ʻana mai ka IFIC e hōʻike ana he 23 pakeneka o nā ʻAmelika i hoʻāʻo me nā meaʻai like ʻole, nā meaʻai, a me nā mea ʻono mai ka hoʻomaka ʻana o ka maʻi maʻi, wahi a Webster. Inā mākaukau ʻoe e lawe mai i kahi mea hou a pīhoihoi hoʻi i kāu mau kīʻaha, e hoʻāʻo i kēia mau manaʻo hana.

E ʻike i nā mea huna mai nā Chefs ma ke ao holoʻokoʻa

E aʻo i ka hana ʻana i nā sushi me kahi chef ma Iapana, e hana i nā empanadas me kahi loea Argentine, a i ʻole e hana i ka pasta hou me ʻelua mau kaikuahine ma Italia me nā papa hana kuke mai Amazon Explore. ʻAneʻane pau ʻole nā ​​koho a hoʻomaka ma $ 10 wale nō. No kahi ʻike i hana pilikino ʻia i kāu mau makemake, e hoʻāʻo iā CocuSocial no nā papa kuke pāheka pāʻina hui liʻiliʻi me kāu mau hoaaloha ma o Zoom. Hiki iā ʻoe ke pāʻina paella Spanish a aʻo paha e hana i nā meaʻai alanui e like me ka falafel.

E lawe mai i kahi mea ʻokoʻa i kou paepae puka

E kau inoa no kahi papahana mahiʻai i kākoʻo ʻia e ke kaiāulu, a i ʻole e kauoha i kahi pahu hana hebedoma e like me ka mea mai ka Misfits Markete kiʻi i nā ʻano mea kanu a me nā huaʻai āu e noʻonoʻo ʻole ai, e like me nā lau broccoli, nā pepa Anaheim, nā mango Ataulfo, a me nā ʻuala wai. "ʻO kēia ka mea e leʻaleʻa ai ka kuke ʻana a me ka adventurous, a ʻo ka ʻai ʻana i ke ānuenue o ka hana e loaʻa ana iā ʻoe nā ʻano meaola āpau, nā phytochemicals, a me nā antioxidant e pōmaikaʻi ai kou kino holoʻokoʻa," wahi a Linda Shiue, M.D., he chef a me ka mea kākau o Lumi kuke Spicebox (Buy It, $26, amazon.com).

Pākuʻi Spicebox: ʻAi maikaʻi a olakino me ka honua holoʻokoʻa, Nā Mea ʻiʻo Meaʻai-i mua $ 26.00 kūʻai aku iā Amazon

E hele wiwo ʻole me Flavor

E hoʻonui i ka hauʻoli i kāu mau kīʻaha me nā mea hoʻoulu ʻono mai ka honua holoʻokoʻa. ʻO kahi maʻalahi (a olakino) kahi e hoʻomaka ai me nā mea ʻala. "ʻAʻole wale lākou e hoʻohālikelike i nā wahi exotic akā loaʻa pū kekahi i nā ʻano lāʻau," wahi a Dr. Shiue. "ʻO Turmeric, ka mea e hāʻawi ai i ka pauka curry i ko lākou kala ʻoi aku ka ikaika, he mea anti-inflammatory e like me ka ibuprofen a hoʻohui i nā memo hohonu, lepo i ka meaʻai. ʻO Cumin, ka mea e lawe mai ai i nā kīʻaha i ka momona a me ka paʻakikī, kōkua i ka ʻai ʻana a he kumu hao."

Eia kekahi, e hoʻāʻo i nā mea ʻala e like me ka garam masala i ke kau ʻana i ka lau, ka moa, a me ka ʻai; pāʻani me nā mea ʻono i piha i ka ʻono, e like me ka palaoa kālika-kālika (e hoʻohui i kahi puna i nā sopa a i ʻole nā ​​marinades); a kau ma luna o nā mea kanu hou, e like me ka cilantro, ka basil, a me ka oregano, e hana ai i nā chutney a i ʻole nā ​​lole a i ʻole e kāpīpī ʻia ma luna o kahi kīʻaha iʻa, wahi a Maneet Chauhan, he kumu lanakila lanakila ʻo James Beard ma Nashville a me ka mea kākau o ka puke kuke hou. Chaat (Kūʻai, $ 23, amazon.com). (E pili ana: ʻO nā mea ʻala olakino a me nā mea kanu āu e pono ai i kāu lumi kuke)

Chaat: Nā meaʻai mai nā kīhini, nā mākeke, a me nā ala kaʻaahi o India $ 23.00 e kūʻai aku ai ma Amazon

Nupepa Kuʻi, puka Iune 2021

Nānā no

Hoʻolaha