E kūkulu i kahi ʻaina kakahiaka maikaʻi me kēia kīʻaha Paleo Buddha i hoʻouka ʻia

Anter

• Hoʻouka ʻia ʻo Paleo Breakfast Buddha Bowl
• Nānā no

Pono ka hoʻomaʻamaʻa ʻana i kēlā me kēia kakahiaka i ka ʻaina kakahiaka ma hope o ka hou ʻana. ʻO ka huikau kūpono o ka protein a me nā huʻopaʻa ma hope o ka hoʻolālā he mea nui ia i ka hoʻoponopono ʻana a me ke kūkulu ʻana i nā mākala-ʻaʻole e hōʻike i ka hoʻopiha hou ʻana i kou ikehu e lanakila i nā mea āpau a kāu lā e mālama ai.

Ma laila e hele mai ai kēia kīʻaha ʻaina kakahiaka paleo kala. A inā ʻoe e noʻonoʻo, "Eh, ʻaʻole wau i loko o ka Whole30 a paleo paha," ʻē, ʻo ka mea mua, ʻaʻole ʻoe loaʻa e ʻai i kēia meaʻai maikaʻi. Akā ʻo ka lua, ma mua o koʻu hana ʻana i kēia meaʻai, aia wau me ʻoe. ʻO koʻu manaʻo, he meaʻai meaʻai paha wau, akā makemake wau i kaʻu mau kalapona. (E ʻike i 10 mau meaʻai maʻalahi no nā kīʻaha kakahiaka no nā kakahiaka ʻoi aku ka maikaʻi.)

No laila ua hele wau e kamaʻilio me Allison Schaaf, RD, MS, ka mea nāna i hoʻokumu ʻo Prep Dish, kahi lawelawe hāʻawi hoʻolālā ʻai papa gluten-manuahi a paleo. ʻO ka mea mua, hāʻawi mai ʻo ia iaʻu i ka loiloi i ke ʻano maoli o ka ʻai ʻana i ka paleo. ʻO kaʻai paleo ka mea maoli e pili ana i ka ʻai ʻana i ka "ʻoiaʻiʻo" (heluhelu: ʻai ʻole ʻia, kūlohelohe), nā mea hana e hiki ai iā ʻoe ke ulu (nā huaʻai a me nā mea kanu) a i ʻole hopu (e like me ka ʻiʻo holoholona a me nā iʻa iʻa), haʻi mai ʻo Schaaf iaʻu.

Hele mau nā mea ʻai Paleo no ka ʻiʻo, nā iʻa iʻa, nā nati, nā ʻanoʻano, nā mea kanu a me nā huaʻai, a pale i nā hua, ka waiū, a me nā legume, i ʻōlelo ʻo ia. ʻOiai maikaʻi nā momona (e like me nā niu, nā ʻoliva, nā nati, a me nā momona o nā holoholona), nā momona i hana ʻia (noʻonoʻo: trans fat) i ʻike pinepine ʻia i nā meaʻai pūʻolo kahi hele ʻole.

Hmm, hoʻomaka wau e noʻonoʻo inā noʻu maoli kēia. He mea hiki ʻole ke ola me kaʻu #ToastTuesday a i ʻole #IceCreamSunday. Akā, hoʻoponopono ʻo ia i koʻu mau aʻalolo.

"ʻOiai ke kaulana o ka ʻai paleo ma ke ʻano he mea kapu, ʻaʻohe kānāwai kūloko a me nā wahi hina he nui," i ʻōlelo ʻo ia. "Hiki maʻalahi ke hoʻololi i ka meaʻai no ka wā lōʻihi. ʻO ke kī ʻo ka hoʻomaka ʻana ma ka hahai ʻana i nā 'rula' ma ke ʻano he kumu, akā mai laila, e pāʻani a puni me nā meaʻai e like me ka pīni, ka waiū, a i ʻole nā ​​​​palapala e like me ka laiki e ʻike inā hana lākou. me ʻoe a me kou kino. " Ua ʻōlelo ʻo Schaaf ua kāhea ʻo ia i kēia ʻano ʻanoʻai "paleo-ish" i hoʻoponopono ʻia.

Me nā mea āpau e noʻonoʻo nei, ua hana wau i kēia Loaded Paleo Breakfast Buddha Bowl, a pīhoihoi wau i ka ʻoluʻolu a piha wau ma hope o ka ʻoki ʻana. A ʻoiai, ʻae, he paleo ʻenehana kēia, ʻo ka mea nui ʻo ka hoʻopiha ʻia ʻana o kēlā me kēia kīʻaha i ka meaʻai paʻa, e komo pū ana me nā haʻahaʻa paʻakikī, ka protein lean, ka nui o nā mea kanu, a me nā momona maikaʻi - ʻo ia ka mea a kou kino i kauoha ai ma hope o ka hoʻomaʻamaʻa paʻakikī, kakahiaka. , awakea, a po. (Pili: 10 Mea Hoʻomaʻamaʻa Ola Ola Buddha

Me ka nui o nā mea ʻai i loko o hoʻokahi kīʻaha, me ka pipi ʻūlū wīwī, a me nā pistachios, nā mea ʻala, a me nā mea kanu, manaʻo paha ʻoe e mālama ʻia kēia ʻaina kakahiaka maikaʻi no ka hopena pule. Akā me kahi hoʻomākaukau iki wale nō, hiki iā ʻoe ke hoʻopaʻa i nā mea e kiola ai i kēia ma mua o ka hana i loko o ka pule. (Hiki ke kūʻai ʻia i nā mea ʻai no ka mālama ʻana i ka manawa. Hōʻalo wale i nā mea ʻono a me ke kō i loaʻa i kekahi o nā ʻeke veggie paʻahau. ʻaina awakea e lawe pū me ʻoe.

Hoʻouka ʻia ʻo Paleo Breakfast Buddha Bowl

Lawelawe: 4

Nā mea hoʻohui

• 12 auneke ʻuala, ʻoki ʻia
• 2 pepa bele waena, ʻoki ʻia
• 1 zucchini medium, ʻoki ʻia i loko o nā ʻāpana 1/4-iniha
• 6 ʻaila puna aila ʻoliva, mahele ʻia
• 1 he teaspoon pepa ʻeleʻele lepo
• 2 mau kīʻaha cherry cherry, hapalua
• 1/4 teaspoon ka paʻakai kosher
• 1/2 ʻala ʻulaʻula liʻiliʻi, ʻoki ʻia
• 8 auneke nā halo portobello, ʻoki maikaʻi ʻia
• 2 cloves kālika, ʻeli ʻia
• 2 tablespoons ʻokiʻoki i nā lau rosemary hou (a i ʻole 2 teaspoon maloʻo maloʻo)
• 12 auneke lean turkey lepo
• 3/4 kīʻaha pūlehu ʻia, pistachios paʻakai, (e like me Wonderful Pistachios), ʻākia ʻia a ʻoki liʻiliʻi ʻia
• 1 mau ʻāpana pepa ʻulaʻula
• 1/2 teaspoon thyme maloʻo
• 4 mau hua nui
• 8 kīʻaha spinach pēpē
• ʻO Paleo i ʻono i ka wela, pono ʻole

Nā kuhikuhi

1. E hoʻomaʻamaʻa mua i ka umu e hoʻonoho i 425 ° FF. E hoʻohui i ka ʻuala, ka bele a me ka zucchini, me 3 punetēpē aila ʻoliva, 1/2 teaspoon pepa ʻeleʻele, a me ka paʻakai. E ninini ma luna o ka pepa bakena a pālahalaha loa. E kālua no 25 mau minuke.

2. ʻOiai e hoʻomoʻa ana, kāwili i nā ʻōmato me 1 teaspoon aila ʻoliva a me ka paʻi o ka paʻakai. Hoʻokaʻawale.

3. I loko o kahi skillet nui ma luna o ka wela haʻahaʻa haʻahaʻa, e hoʻohui i ka ʻaila ʻoliva 1 a me nā aniani. ʻO Cook, e hoʻouluulu ana no 2 a 3 mau minuke a hoʻomaka lākou e pala. Hoʻohui i nā ʻalalā. Kuhi ʻo Cook i kekahi mau minuke ʻelua. I ka manawa e hoʻomaka ai ka palupalu, e hoʻohui i ke kāleka, ka rosemary, a me ka 1/2 teaspoon o ka pepa ʻeleʻele i koe.

4. E hoʻohui i ka turkey lepo i ka skillet hoʻokahi, a e kuke a hiki i ka browned, e hoʻoulu i ka punetune o ka wai inā hoʻomaka nā meaʻai e pili i lalo o ka pā. E kau i nā huila turkey lepo i loko o ke pola a waiho ʻia.

5. Ke nānā nei i ka umu, e hemo i ka pepa bakena ke ʻai ka ʻuala a me nā mea kanu i ka hapalua o ka manawa (ma kahi o 12 mau minuke) a hoʻohui i nā ʻōmato i ka pā lau a hoʻowali. E hoʻihoʻi i ka umu no 15 a 17 mau minuke.

6. I loko o ka skillet like āu i hoʻohana ai no ka hoʻohuihue turkey, toast pistachios me nā ʻāpana pepa ʻulaʻula a me koume ma kahi wela liʻiliʻi no 3 a 4 mau minuke. Wehe i ka nut a me nā mea ʻala a hoʻokaʻawale ʻia.

7. E hoʻomoʻi i kahi teaspoon o ka aila ʻoliva a me ka milo i ke kōkō a kālua no 2 mau minuke. Wehe ʻia mai ka wela a ʻāpana i ka spinach i lalo o 4 mau kīʻaha.

8. Wehe i nā mea kanu ʻai ʻia mai ka umu. ʻO ka ʻāpana ma luna o ka spinach i kēlā me kēia kīʻaha. Hana like i ka hui turkey honua.

9. E kālua i nā hua e like me ka makemake a kau ma luna. (Inā hoʻomākaukau ka ʻai i ka pā holoʻokoʻa, e paʻa ʻoi loa ka paila.)

10. ʻO ka hope loa, e kāpīpī me ka palaoa pistachio i kāwili ʻia a me ka wai wela paleo koho.

Hiki ke mālama ʻia nā kīʻaha i loko o ka pahu hau no 5 mau lā me ka uhi laka.

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Nānā no