ʻO nā manaʻo ʻaina kakahiaka haʻahaʻa e hoʻonui i kou lā

Anter

• Matcha Breakfast Smoothie
• Walnut a me Maple Avocado Toast
• ʻO Quinoa Breakfast Burrito Bowl
• ʻO Chia Granola a me Yogurt i hana ʻia i ka home
• Nānā no

Mai hoʻohaʻahaʻa i ka ʻai mua o ka lā-he nui nā haʻawina i hōʻike ʻia ʻo ka emi ʻana o ka protein a me nā meaʻai i ke kakahiaka ʻaʻole hiki ke kōkua wale iā ʻoe e māʻona, akā e mālama pū i kou makemake. A ʻo Dawn Jackson Blatner, RD.N., i hana i kēia mau ʻaoʻao 400-calorie ʻehā e hoʻohana i ka waiwai o kēia pāʻina. ʻO Matcha ka pauda ʻōmaʻomaʻo kī, no laila he hale mana antioxidant a e hānai i kāu mau mea pono caffeine i nā hola mua. Hāʻawi ka Walnut a me Maple Avocado Toast i ka protein a me nā meaʻai kūpono i kou kino, mahalo i ka palaoa i kupu, a māʻona i kou niho ʻono e kīpaka. A ʻo nā ʻaoʻao ʻelua hope loa, nā hui pūmua protein kiʻekiʻe o ka quinoa a me nā hua a me nā hua chia a me yogurt e kōkua i ka hāʻule ʻana o nā papaʻai (wī) a hiki i kou manawa no ka meaʻai māmā o ke kakahiaka.

Matcha Breakfast Smoothie

Nā Kiʻi Corbis

I loko o ka mea kāwili, e hui pū i 1 teaspoon matcha ʻōmaʻomaʻo ʻoma, 1 1/2 kīʻaha waiū ʻalemona almond, 2 punetēpona ʻalemona, 1 maiʻa, a me 1/4 kīʻaha hau. Hoʻohui a hiki i ka laumā. (Makemake i ka ʻono? E hoʻāʻo i kēia 20 Genius Ways to Use Matcha.)

Walnut a me Maple Avocado Toast

Nā Kiʻi Corbis

Toast ʻelua mau ʻāpana i kupu mai i ka palaoa palaoa piha. I loko o kahi pola liʻiliʻi, mash 1/2 avocado a hiki i ka hapalua o ka mālie, e hoʻokaʻawale i ka avocado ma waena o nā toasts, a pālahalaha. I kēlā me kēia ʻāpana, e hoʻohui i 1 punetēpuni walnuts ʻokiʻoki, 1/4 teaspoon maple syrup, a me 1/4 teaspoon kinamona.

ʻO Quinoa Breakfast Burrito Bowl

Nā Kiʻi Corbis

I loko o ka skillet ma luna o ka mean, e wela i 1 teaspoon o ka ʻaila ʻoliva puʻupaʻa. E hoʻohui i 1 clove garlic, minced a me 2 kīʻaha kale ʻoki ʻia. E kuʻi a hiki i ka maloʻo ʻana o nā ʻōmaʻomaʻo, ma kahi o 2 mau minuke. E hoʻomoʻi i 2 mau hua a kāwili me kale a kuke nā hua. I loko o kahi kīʻaha, e hoʻohui i ka 1/2 kīʻaha quinoa i kuke ʻia a me 2 punetēpē cilantro hou a hoʻoulu. ʻO ka quinoa kiʻekiʻe me ka huamoa hua, 2 punetēpau guacamole, a me 2 punetēpō salsa hou.

ʻO Chia Granola a me Yogurt i hana ʻia i ka home

Nā Kiʻi Corbis

I kahi skillet ma luna o ka wela wela, e hoʻohui i 1/4 kīʻaha ʻoʻa i ʻōwili ʻia, 2 punetēpē i nā ʻōpala niu i hoʻomaʻemaʻe ʻole ʻia, 1 punetune hua chia, 1 teaspoon meli, 1 teaspoon aila niu, a me 1/4 teaspoon kinamona. Toast a gula, ma kahi o 6 mau minuke, e hoʻoulu mau. I kahi kīʻaha ʻuʻuku, e hoʻonui i ka 1/2 kīʻaha pā 2 pākēneka Greek yogurt a me 1 kīʻaha mau hua hou. ʻO luna me ka granola.

P.S.: ʻAʻohe manawa e hana ai i kāu granola ponoʻī? E hoʻāʻo i ke ala kūlohelohe Chia Granola, hoʻi i ke kūlohelohe Almond Chia Granola, a i ʻole Mea ʻai no ke ola ʻO Ezekiel Flax Sprouted Whole Grain Cereal.

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