ʻO nā ʻaoʻao ʻaoʻao o ka Autumn-Cal

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ʻO ka ʻAla ʻOliva a me ka Nutmeg

E hoʻolōʻihi i kahi palaʻai butternut, e hoʻoneʻe i nā ʻanoʻano, e hoʻokau i nā hapalua i lalo i loko o kahi pā palai pāpaʻu a me ka microwave ma luna o 5-7 mau minuke kiʻekiʻe, a palu kaʻiʻo. Hoʻopulu i kahi ʻaila ʻoliva he 1 i loko o kēlā me kēia hapalua a kau me ka pinch i kēlā me kēia nutmeg, paʻakai a me ka pepa ʻeleʻele. Hana 2.

Nutrition Score no ka lawelawe (2/3 kīʻaha): 95 calories, 40% momona (4 g; 1 g saturated), 55% carbs (13 g), 5% protein (1 g), 5 g fiber, 57 mg calcium, 1 mg hao, 296 mg sodium.

Pākuʻi ʻia ʻo Spaghetti Squash me Garlic

E hoʻokaʻawale i ka ʻāpana spaghetti i ka lōʻihi, e kau i nā ʻāpana i luna i lalo i loko o kahi pā pāpaʻu pāpaʻu a me ka microwave ma ke kiʻekiʻe 5-7 mau minuke, a hiki i ka ʻiʻo e palupalu. Ke hoʻohana nei i kahi fork, e ʻānai i ka ʻiʻo mai ka ʻili, e hana ana i nā kaula "spaghetti". E hoʻomoʻa i ka ʻaila ʻelua puna aila i loko o ka ʻeke nui ma luna o ka wela waena, e hoʻomoʻi i 2 mau ʻāpiʻi kālua ʻia me ka ʻoka spaghetti a kālua i nā minuke 2-3, a hiki i ke gula. ʻO ka manawa e ʻono ai me ka paʻakai a me ka pepa ʻeleʻele. Lawelawe 4.

Ka heluʻai pono no kēlā me kēia lawelawe (1 kīʻaha): 51 calories, 37% momona (2 g; 1 g momona), 54% carbs (7 g), 9% protein (1 g), 3 g fiber, 26 mg calcium, 1 mg hao, 151 mg sodium.

Cranberry Chutney

I loko o kahi kōkō waena, e hoʻohui i nā kīʻaha ʻelua a i ʻole nā ​​mea ʻono manuahi, 1/4 kīʻaha i kēlā me kēia ʻulaʻula i ʻokiʻoki ʻia, nā hua puaʻa gula a me ka wai, a me ka punetune 1 i kēlā me kēia kōpaʻa kō a me ka vīnega ʻulaʻula. E hoʻonoho i ka pā ma luna o ka wela mehana a lawe mai i kahi simmer. E hoʻomoʻa i 10 mau minuke, a hiki i ka wā e wāwahi ai nā cranberries a mānoanoa ka chutney. E lawelawe me ka puki kālua ʻia a i ʻole ka moa a iʻa iʻa i hoʻomoʻa ʻia a i moa ʻia paha. Lawelawe 4.

Ka heluʻai pono no kēlā me kēia lawelawe (1/4 kīʻaha): 68 calories, 2% momona (1 g; 0 g saturated), 95% carbs (16 g), 3% protein (1 g), 3 g fiber, 13 mg calcium, 1 mg hao, 4 mg sodium.

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