Hana i ka ʻaina ahiahi maikaʻi ma kahi pōkole

Anter

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I ka hoʻokomo ʻana i nā meaʻai momona a maikaʻi loa ma ka papaʻaina, ʻo 90 ka nui o ka hana ke lawe wale nei i nā mea kūʻai i loko o ka hale, a no nā wahine paʻahana, hiki ke lilo i mea paʻakikī maoli. Akā aia kahi hopena: E hana i hoʻokahi hale kūʻai nui a hoʻouka i nā meaʻai olakino e hiki ai iā ʻoe ke waiho i loko o kāu hale lole a i ʻole ka pahu hau. Ke hana mua ʻoe i ka hana wāwae, ʻo ka hana ʻana i ka ʻaina awakea e lilo i mea liʻiliʻi o ka hana a me ke ala hoʻomaha hou e hoʻopau ai i ka lā. Me kēia mau kīʻaha ma ka lima, ʻo kāu pilikia nui o ka ʻaina ahiahi ʻo ka loaʻa ʻana o kahi e holoi i nā kīʻaha!

1. Kuhi ʻia ke tuna i ka wai

I ka kini a i ʻole i ka ʻeke, he kumu momona haʻahaʻa momona ia o nā protein. E kāpīpī iā ia ma luna o ka pāpaʻi a hui pū me nā ʻoliva, ka pā paʻi, ka peʻa, a me kahi ʻaila ʻoliva e hana i kahi pāʻina maʻalahi a ʻoluʻolu. A i ʻole no ka wili maikaʻi ʻana i ka salakeke tuna, e hoʻolei ʻia me kahi ʻaila ʻoliva liʻiliʻi a me ka wai lemon, ʻo Granny Smith apple i ʻoki ʻia, a me kahi pine o ka pauka curry.

2. ʻO ka pī kēkē

E mālama i nā ʻano like ʻole o ka sodium haʻahaʻa--ʻeleʻele, pinto, chickpeas, kidney, a me navy--ma ka lima. Hoʻopau a holoi, a laila hoʻohui i ka sop, pasta, saladi ʻōmaʻomaʻo, laiki palaunu, quinoa, a i ʻole couscous. Hiki nō hoʻi iā ʻoe ke hana i ka salakeke pīni wikiwiki ma ka hui ʻana i hoʻokahi kini pīni me nā pepa ʻokiʻoki (kekahi ʻano), celery, a me kahi pāpaʻi o ka lole Italia.

3. ʻO nā sopa kūlohelohe pahu

ʻIke lākou i ka mea hou - aneane maikaʻi e like me ka homemade - a maopopo leʻa he miliona mau manawa maʻalahi lākou e kuke. E hoʻomoʻi i kahi kini o nā pīni i ninini ʻia a holoi ʻia i ka sup a he ʻai wikiwiki a māmā kāu. No kahi kīʻaha ʻoi aku ka maikaʻi, e hoʻolei i nā mea kanu hau.

4. Huina palaoa a pau

He aha ka mea e aloha ʻole ai e pili ana i ka pasta pono e pulu wale ma mua o ka simmer ma ke kapuahi? E hoʻohui wale i 1 1?2 kīʻaha wai paila i 1 kīʻaha couscous i loko o ke pola, a laila uhi ʻia me ka pā no 30 mau minuke. E hoʻolilo iā ia i papa nui ma ka hui pū ʻana me nā pīni, nā mea kanu, a me nā nati toasted. (Hiki iā ʻoe ke hoʻomākaukau i kēia ma mua - e mālama ia i loko o ka pahu hau no ʻekolu mau lā i loko o kahi pahu paʻa paʻa; e hoʻomaʻamaʻa hou i ka hawewe.)

5. Mīkini paʻahau

E hoʻoheheʻe i loko o kahi kānana ma lalo o ka wai mehana e holo ana. Hoʻopili i ka wai a me ka spinach spinach me kahi moa a mea ʻai paha e hana i kahi supa wikiwiki, a i ʻole e hoʻowali iā ia i laiki me kahi onion i hoʻomoʻa ʻia a me ka tī feta crumbled. No kahi kīʻaha ʻaoʻao maʻalahi loa, hawewe i kahi pūʻolo paona 1-paona no 60 kekona, e hoʻohui i kahi kālika hou he 1? I luna me kekahi mau hua paina i hoʻomaʻamaʻa ʻia a me voilà!

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