Nā ʻAi No-Fuss i Minuke

Anter

• Nānā no

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.

• Hoʻopili ʻia ka tuna i ka wai
  I ka kini a i ʻole i ka ʻeke, he kumu waiwai haʻahaʻa lowfat o ka 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.
  
• Piʻipiʻi kēpau
  E mālama i nā ʻano like ʻole o ka sodium haʻahaʻa-ʻeleʻele, pinto, chickpeas, kidney, a me ka lima moana. 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.

• ʻO nā kopa kope i kope ʻia
  ʻono lākou i ka mea hou-kokoke e like me ka maikaʻi o ka home, a maopopo he miliona mau manawa maʻalahi ke 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.
  
• ʻO ka palaoa holoʻokoʻa couscous
  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 hoʻopili wale i nā kīʻaha 1 boiling e hoʻolapalapa ana i 1 couscous kīʻaha i loko o kahi pola, a laila uhi me kahi 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.)
  

• ʻōpae hau
  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 ka garlic teaspoon kālika hou, kahi ʻōmole o ka aila ʻoliva, a me kahi paakai a me ka pepa i hoʻomoʻa ʻia. I luna me kekahi mau hua paina i kālapa ʻia a me voilà!

Nānā no