Nā Manaʻo ʻAi ʻAʻai ʻAʻohe Kuke no ka ʻai haʻahaʻa Calorie

Anter

• ʻO ka palaoa laiki ʻo Vegan "Sushi"
• Papa Protein Kaiwaenahonua
• ʻO Sandwich Club Sandwich
• ʻO ka palaoa moa a me ka Avocado Ranch
• Nānā no

Hiki i kahi papa ʻaina ke lilo i omo manawa, akā ʻo kēia mau ʻaina awakea kuke ʻole, i hana ʻia e Dawn Jackson Blatner, RD.N., ʻo ia hoʻi nā minuke wale nō āu e hoʻopukapuka ai nā mea e hoʻolei i nā mea āpau i kahi tupperware ma mua o kou poʻo e hana. ʻO ka Vegan "Sushi" a me ka Plate Protein Plate e hānai i kou ʻiʻina no nā kīʻaha exotic ʻoiai e hāʻawi nei i nā huaora a me nā meaola pono (ʻaʻole ʻike ʻo betcha i ka limu hiki ke hoʻopili ʻia i 9 gram o ka protein!). A e hoʻopili ʻia ʻoe i ka sanwiti cashew-butter-slathered, i loaʻa ka pōmaikaʻi o ka berena ulu. (E nīnau i ke Kauka Diet: Nā Pōmaikaʻi o nā Hua pala 'ōlelo ke kuhikuhi e māʻona ʻoe no nā hola ma hope o kou hoʻomaha awakea.

ʻO ka palaoa laiki ʻo Vegan "Sushi"

Nā Kiʻi Corbis

I loko o kahi kīʻaha a i ʻole ipu e hele ai, e hoʻohui i 1/2 kīʻaha laiki palaka i hoʻomoʻa ʻia. ʻO luna me 1/2 kīʻaha kāwili ʻia, edamame i kuke ʻia; 1/2 kīʻaha ʻoki kalai; 1/2 kīʻaha koʻi maikaʻi i kālai ʻia; 1/4 avocado, ʻoki ʻia; 1/2 pepa limu nori, ʻokiʻoki i mau ʻāpana; a me 2 teaspoons ʻanoʻano sesame. I loko o kahi pola whisk, hui pū i 2 punetēpō wai ʻalani a me 2 teaspoon gluten-free soy sauce. E hoʻoheheʻe i ka ʻuala ma ke kīʻaha laiki.

Papa Protein Kaiwaenahonua

Nā Kiʻi Corbis

I loko o kahi ipu e hele ai a i ʻole ma kahi pā, e kau i ka 1 1/2-auneke kopa Feta, ʻekahi kēne (2 auneke) tuna i loko o ka aila ʻoliva, 12 mau māwae raiki brown gluten-ʻole, 1 mau ʻāpana kukama, a me 8 mau ʻoliva. . (Makemake hou aku? 5 mau ala maikaʻi e hahai ai i ka meaʻai Mediterranean.)

ʻO Sandwich Club Sandwich

Nā Kiʻi Corbis

E hoʻokaʻawale i ka 1 1/2 punetēpō cashew butter ma waena o nā ʻoki 2 i kupu i ka palaoa a pau a pālahalaha pono. I hoʻokahi ʻāpana, e hoʻohui i ka ʻeke karoti ʻoki 1/2. I kahi ʻāpana ʻē aʻe, e hoʻohui i 2 radishes, ʻoki ʻoki ʻia a me 1/2 kīʻaha spinach. Pani i ka sanwī, ʻoki, a lawelawe me nā kīʻaha waina he 1/2. (Cashew butter?) E hohola i ke aloha a hoʻonui i kāu mau pōpoki palaoa nut.

ʻO ka palaoa moa a me ka Avocado Ranch

Nā Kiʻi Corbis

I loko o kahi kīʻaha liʻiliʻi a i ʻole ka ipu e hele ai, e hoʻohui i 2 kīʻaha romaine letus, 1/2 kīʻaha kāloti i ʻoki ʻia, 1/2 kīʻaha i ʻoki ʻia i ka pepa bele ʻulaʻula, 1/2 kīʻaha kīʻaha kulina maloʻo a maloʻo, a me 3 ʻauneke i kālua a ʻoki ʻia. umauma. I loko o kahi pola liʻiliʻi, mash 1/4 avocado me ka 1 1/2 punetēpō mahiʻai mahiʻai mahiʻai. Hoʻohui i ka ʻaʻahu ʻana i ka saladi a kiola.

Nānā no