Hānai makua: ʻai hiki iā ʻoe ke hoʻomākaukau ke kau nei i kāu pēpē

Anter

• ʻOkiʻoki i nā huaʻai a me nā mea ʻai
• Hoʻomoʻa i kahi pā o nā mea kanu no-chop
• E hana me nā kīʻaha yogurt
• Hana i kahi nui o hummus
• E hele nui i nā ʻuala i hoʻomoʻa ʻia
• Hana i ka pā o nā nachos olakino-olakino
• E uhaʻi i kāu kuke lohi

Aia kekahi mau lā ke koi kāu keiki liʻiliʻi e mālama ʻia nā mea āpau. lā. lōʻihi ʻAʻole ia he manaʻo e pono ʻoe e pōloli.

ʻO ke kuke ʻana i ke kau ʻana i kāu keiki hānau hou e like paha me kahi manaʻo loea - ʻoiai ʻoe hāpai. Akā ke hele ʻiʻo ʻoe i loko o ka lumi kuke me kahi kanaka liʻiliʻi i nakinaki ʻia i kou alo, kū koke iā ʻoe i ka pili kokoke i nā lapalapa, aila wela, a me nā mea ʻoi loa ke lilo i meaʻai no ka pōʻino.

ʻO ka pilikia, makemake ka hapanui o nā pēpē hou e snuggled nā manawa āpau. ʻO ka manaʻo ia i ka manawa pinepine, e kau ana iā lākou ʻo ia wale nō ke ala e hiki ai ke hana i kekahi mea. No laila he aha kāu e hiki ai ke palekana, ʻoiai ke hoʻokele nei e ʻoi aku ka ʻoluʻolu ma mua o kahi PB&J?

Loaʻa iā ʻoe nā koho ʻē aʻe ma mua o kou manaʻo. Maʻaneʻi, nā ʻōkuhi maʻalahi no ka mālama pono ʻana i ka wā e noho maʻamau ana kāu pēpē i kā lākou mea lawe, wahī, a maʻa paha.

ʻOkiʻoki i nā huaʻai a me nā mea ʻai

ʻAe, ʻokiʻoki me ka pahiʻoiʻoi kahi hana maikaʻi ke hana ʻole ʻoe i kāu pēpē. Akā ke ʻōlelo nei mākou ma aneʻi no ka mea inā hiki iā ʻoe ke kālai i 10 mau minuke wale nō e ʻoki mua i kekahi mau ʻano hua like ʻole a me nā mea ʻai i hiki ke ʻai maka ʻia, e wehe ia i kahi honua o nā koho papaʻai olakino (heluhelu! ).

E hoʻāʻo:

• e wāwahi ana i ka letusce i holoi mua ʻia a i ʻole nā ​​greens
• ʻoki i nā pepa bele, zucchini, kukama, a i ʻole ka palaoa kau
• hapalua kōmato cherry
• nā beets shredding
• ʻili a ʻoki ʻana i ka mango a kiwi paha
• ʻokiʻoki i nā ʻōpala a i nā pears

Hoʻomoʻa i kahi pā o nā mea kanu no-chop

ʻAʻole pono e wāwahi ʻia kēlā me kēia meakanu me kahi pahi. Hiki iā ʻoe ke haehae loa i nā broccoli a me nā pua pua cauliflower me kou mau lima, a haki paha i nā lalo lāʻau i nā ʻāpana asparagus.

Eia kekahi, e hoʻohana pono i nā koho i kūʻai ʻia me ka hale kūʻai e like me ka squash butternut squash a i ʻoki ʻia hoʻi i nā pīni ʻōmaʻomaʻo. Hiki iā ʻoe ke kīloi i kekahi o kēia mau koho ma ka pepa bakena, hoʻomālulu ʻia me ka aila ʻoliva, luna me kāu mau mea punahele, a hoʻomoʻa ʻia a hiki i ka caramelized.

Ke kuke, hiki iā ʻoe ke:

• Hoʻopili iā lākou i loko o ka sanwī a wahī paha.
• Hoʻopili iā lākou ma luna o ka laiki palaunu (e kiʻi i ka ʻai i hoʻomoʻa mua ʻia, microwaveable ma ka supermarket, a i ʻole mālama i nā koena mai kāu papa lawe hou aʻe) a luna me nā pīpī a i ʻole nā ​​tuna kēna e hana i kahi pola wikiwiki.
• Pelu iā lākou i loko o nā hua i kuʻi ʻia e hana i ka frittata.

E hana me nā kīʻaha yogurt

ʻO ke yogurt Greek protein nui a i ʻole ka tīhi hale paha ke kumu o ka hōʻoluʻolu i nā meaʻai e hiki ai ke lulu i nā mea ʻono a ʻono paha, i ʻōlelo ʻo Frances Largeman-Roth, RDN, ka mea kākau o "Smoothies and Juices: Prevent Healing Kitchen" a me ka makuahine o ʻekolu.

Hoʻomaikaʻi ʻia kēia mau kīʻaha inā loaʻa iā ʻoe kekahi o kēlā mau hua i ʻoki mua ʻia a i ʻole nā ​​mea ʻai ma ka lima. ʻO kekahi mau mea leʻaleʻa e hoʻāʻo:

• mango, walnuts, chia seed me kahi ʻōniu meli
• nā ʻāpala, nā cherry maloʻo, nā ʻoka i ʻōwili ʻia, ke kinamona
• kōmato cherry, kukama, ʻoliva, zaʻatar
• nā pīpī, nā beets shredded, nā mea āpau bagel

Hana i kahi nui o hummus

ʻO nā mea āu e hana ai ka hoʻolei ʻana i kāu mau mea hana i ka mīkini mea ʻai a kuʻi i ke pihi "ma". (Inā manaʻo ʻoe e hoʻāla ka leo i kāu pēpē mai ka hiamoe, hana i kēia ke ala lākou.)

Mākaukau kāu hummus e hele, hiki iā ʻoe:

• Hoʻomaʻamaʻa iā ia i kahi wahī me ka spinach pēpē, nā mea ʻai i ʻoki mua ʻia, nā ʻākena, a me ka tī.
• E hana i ka pā meaʻai māmā me ka crackers, ʻoliva, tuna kēna, a me ka tī.
• Scoop ia ma luna o ka salakeke ma kahi o ka ʻaʻahu ʻana.
• E hoʻohana iā ia ma ke ʻano he topper protein kiʻekiʻe no nā mea kanu veggie i kūʻai ʻia e ka hale kūʻai.
• Lahilahi ia me ka aila ʻoliva a hoʻohana ia me kahi mea ʻala pasta piha i ka protein.

E hele nui i nā ʻuala i hoʻomoʻa ʻia

Hoʻomaʻa ka ʻuala i loko o ka hawewe ma lalo o 10 mau minuke, ʻaʻohe mea pono e pono ai. ʻO ka mea ʻoi loa, he mau ala maʻalahi ʻole i luna e hoʻolilo iā lākou i meaʻai piha.

ʻO kekahi mau mea ʻoluʻolu e hoʻāʻo:

• nā pīni ʻeleʻele, ʻumeke cherry hapalua, scoop o Greek yogurt
• hummus, kēpau kēpau, piha i ka milo pēpē
• moa moa rotisserie i wili ʻia, kūʻai ʻia i ka mea kūʻai BBQ, tī tī kōmi ʻia
• pata pīnaka, maiʻa, kinamona
• tahini, blueberry, meli

Hana i ka pā o nā nachos olakino-olakino

Loaʻa i kahi ʻahi hoʻāhu? A laila hiki iā ʻoe ke hana loa i kahi pā nui o nā nachos maikaʻi-lawa-ʻoiai ʻoe e ʻaʻahu ana i kāu pēpē.

Hoʻopili i nā ʻāpana tortilla kulina ma luna o ka pepa bakena a luna me ka tīni i wili ʻia, nā ʻoliva i kāhi ʻia i kēpau, a me nā ʻōmato cherry paʻi, a me nā mea kanu pūlehu āu e loaʻa ma ka lima. (Hoʻopili i ka pepa bakena me ka pepa nonstick no ka hoʻomaʻemaʻe maʻalahi.)

Hoʻomoʻa a hiki i ka huʻa o ka tī. Inā hiki iā ʻoe ke hoʻokele e hoʻohui i kekahi avocado diced ma luna, ʻoi aku ka maikaʻi.

E uhaʻi i kāu kuke lohi

ʻO ia ke ala maʻalahi loa i kahi pāʻina manuahi ʻole e hoʻohua i nā lā i koe o ke koena. "Inā hiki iā ʻoe ke loaʻa he 10 mau minuke e ʻokiʻoki i kekahi mau mea kanu a me kaʻuala a hoʻolei iā lākou i loko o ka pahu kīkī me kahi ʻoki o ka ʻiʻo, e hoʻomākaukau ʻoe i ka ʻaina awakea i loko o kekahi mau hola," wahi a Evan Porter o Pāpā Hoʻoponopono i nā mea āpau, kahi makuakāne o hoʻokahi me kekahi ma ke ala.

ʻO kekahi mau manaʻo maʻalahi e hoʻāʻo:

• nā'ūhā moa, nā pua broccoli, kaʻala teriyaki
• ʻoki ʻia ka chuck boneless chuck, ʻuala pēpē, kāloti pēpē, ka pī, ka pala bipi, ʻākala kōmato
• nā loulou sausage hapalua, nā pepa bele i kālai ʻia, ʻaka
• nā līlī, nā mea kanu aala ʻoki ʻia, nā ʻōmaka kēne i hoʻomoʻa ʻia i ke ahi, a me ka palaʻai mea kanu
• nā umauma moa, salake kiki, nā pīni ʻeleʻele, kulina

ʻO Marygrace Taylor kahi mea kākau olakino a me nā mākua, ʻo ia ka mea hoʻoponopono o KIWI mua, a ʻo ka makuahine iā Eli. E kipa aku iā ia ma marygracetaylor.com.