Nā Mākala Saladona e māʻona ai ʻoe

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ʻOiaʻiʻo, he ala maʻalahi ka saladi e pili ai i ka meaʻai olakino, akā ʻo ka mea hope loa āu e makemake ai ma hope o ka ʻaina awakea pōloli.

ʻAʻole pono ʻoe - e hoʻoliʻiliʻi wale i ka mea noho piha me ka hoʻopiha ʻana i kāu pola salakeke me ka fiber a me ka protein. ʻO nā meaʻai i loko o ka pulupulu e kōkua iā ʻoe e māʻona ma mua o ka poʻe me ka ʻole o ia, a pili pū lākou i ka lōʻihi a kōkua i ka pale ʻana i ka wī ma hope. ʻOi aku ka liʻiliʻi o ka meaʻai, ʻoi aku ka nui o kona ʻano fiber, no laila ʻo kāu koho maikaʻi loa ʻo nā huaʻai, nā mea kanu, a me nā kīʻaha piha. Mālama ʻo Protein iā ʻoe i ʻoi aku ka lōʻihi ma mua o nā kalapona i hana ʻia, a hāʻawi ia i ka bonus inā ʻoe e hana: Hāʻawi ia i nā waikawa amino e pono ai ke kūkulu a hoʻoponopono i nā ʻiʻo. Hoʻopili i nā ʻoki lahilahi o kaʻiʻo e kaupalena i ka momona momona. Inā he mea ʻai ʻoe, e hoʻoponopono me nā legume, nā nati, ka soy, a me ka tofu.

Hana i ka manaʻo? I kēia manawa e hana hoihoi. ʻAʻole pono ka ʻono palaka i kahi papaʻai salakea maikaʻi - lawe iā Jackie Keller. Hoʻohui ʻo ia i kāna hoʻomaʻamaʻa ʻai ʻana ma Le Cordon Bleu kaulana ma Palani me kāna ʻike olakino ma ke ʻano he Luna Hoʻokumu o NutriFit a me ka mea kākau o Kuke, ʻAi & Noho maikaʻi. Ma ʻaneʻi, lawe ʻo ia iā ʻoe i kahi papa inoa o ka Pōʻakahi a hiki i ka Pōʻalima o ka ʻoluʻolu - akā wīwī naʻe - saladi a me nā meaʻai lole.

ʻO nā ʻaʻahu maikaʻi loa no nā salakeke olakino

Ka aahu alani | Na Aahu Avocado | 7 Nā ʻaʻahu salakeke i hoʻemi ʻia

POAKAHI: KASHA SALAD me nā ʻala a me ka pī

Nā lawelawe: 3 (lawelawe i ka nui: 3/4 kīʻaha)

He aha kāu e pono ai

1 tbsp vīnega balsamic

1 tbsp ʻaila canola

1/4 kīʻaha wai lemon hou

1/2 lb. nā hua hou

1 1/2 kīʻaha pī i maloʻo, hoʻoheheʻe ʻia

1 kīʻaha kapu

1/2 tsp. paʻakai kālika

1 kahi ʻala liʻiliʻi, ʻoki liʻiliʻi

Pehea e hana ai

1. E hoʻoiho i ka pī a hoʻokaʻawale iā lākou. E ʻoki i nā halo hou a hoʻokomo iā lākou i loko o kahi kīʻaha liʻiliʻi me ka wai lemon (e pale ka wai iā lākou mai ka wehe ʻana). E hoʻokuʻu maikaʻi i nā halo a hoʻokaʻawale iā lākou.

2. Hoʻohui i ka kasha i 2 mau kīʻaha o ka wai paila a kuke iā ia, e hoʻoulu pinepine, a hiki i ka palupalu ʻana, ma kahi o 5 mau minuke. E hoʻokahe i ka kasha, holoi maikaʻi, a hoʻokahe hou. E hoʻololi i ka kasha i kahi pola nui.

3. No ka hoʻomākaukauʻana i ka lole, e hoʻokahe i nā halo, e mālama i ka wai lemon. E hoʻohui i kēia wai i ka vīnega, ka palaoa, ka paʻakai, a me kekahi pepa. E hoʻopili pū i nā mea hoʻohui. E hoʻokuʻi ikaika, e ninini i kaʻaila i loko o kahi kahawai lahilahi. E hoʻomau i ka wili a hiki i ka hui maikaʻi ʻana o ka lole. E hoʻokaʻawale i ka ʻaʻahu.

4. Hoʻohui i ka kasha, nā hua hou, a me nā ʻaʻahu i ka pī. E hoʻohui maikaʻi i nā meaʻai a lawelawe koke.

He aha ka mea i loko

Kalori: 310; Momona: 6g; Nā Kāpelu: 56g; Uila: 7g; Polokina: 12g

No ke aha e ʻūlū ai i kahi kuʻi

ʻO kēia koho vegetarian kahi lohi-hoʻokuʻu i ka ikehu mahalo i ka kasha palaoa holoʻokoʻa. Kōkua kēia i ka hoʻohaʻahaʻa ʻana i kou naʻau a mālama iā ʻoe i ka ʻoi aku ka lōʻihi ma mua o ka hana ʻana i nā kīʻaha i hoʻomaʻemaʻe ʻia (e like me ka pasta maʻamau). Manaʻo kōkua: No ka ʻoluʻolu, e hoʻonui i ka protein i loko o kēia a me nā meaʻai saladi ʻē aʻe ma ka hoʻohui ʻana i nā ʻāpana hua paʻa.

ʻO nā ʻaʻahu maikaʻi loa no nā salakeke olakino

Ka aahu alani | Na Aahu Avocado | 7 Na lole Salas Slimmed-Down

POALUA: STEAK N' BLUE

Nā lawelawe: 4 (ka lawelawe ʻana i ka nui: 3 oz. Kaʻai / 0.5 oz. Kīʻaha / 1 ʻoka. ʻAʻahu)

He aha kāu e pono ai

12 oz steak sirloin, ʻai ʻole

2 oz. paʻakai ʻulaʻula, crumbled

1 ka pepa ʻeleʻele

2 mau ʻōmato, ʻokiʻoki i nā ʻāpana 1/4 "

1 mau kāloti ʻoki, ʻokiʻoki i mau ʻāpana diagonal 1/4 "

1 kukumba, ʻoki ʻia

4 oz ʻaʻahu hānai holoholona momona ʻole

8 kīʻaha romaine lettuce, kuʻi ʻia

Pehea e hana ai

1. ʻO kaʻiʻo kau me ka pepa ʻeleʻele. E puhi i ka ʻaila a i ka wā e wela ai, e kalua i ka ʻiʻo a hana maikaʻi ʻia, ma kahi o 4 mau minuke ma kēlā me kēia ʻaoʻao. E hoʻokaʻawale i ka maʻalili ma mua o ka ʻoki ʻana i nā ʻāpana lahilahi.

2. E holoi i ka letusce a maloʻo maloʻo. E holoi a hoʻomākaukau i nā lau salakeke ʻē aʻe. E ninini i ka lole i loko o nā kīʻaha e lawelawe ma ka ʻaoʻao.

3. E hoʻokaʻawale i ka letus i 4 mau ʻāpana like. ʻO luna me nā paʻi steak, a laila hū nā hulu polū.

He aha ka mea i loko

Kalepona: 320; Ka momona: 18g; Kālepa: 16g; Puluniu: 4g; Protein: 23g

No ke aha e hoʻopaʻa ai i kahi kuʻi

ʻO ka steak waiwai hao a me nā ʻōmaʻomaʻo hou ka hui kūpono no ka hoʻoponopono ʻana i nā ʻiʻo ma hope o ka hoʻomaʻamaʻa ʻana me ka puhi ʻole ʻana i kāu meaʻai.

ʻO nā ʻaʻahu maikaʻi loa no nā salakeke olakino

Ka aahu alani | Na Aahu Avocado | 7 Nā ʻaʻahu salakeke i hoʻemi ʻia

POAKOLU: PAI ELELE, KANI A ME KA SALADAI

Nā lawelawe: 4 (ka lawelawe ʻana i ka nui: 2 kīʻaha)

He aha kāu e pono ai

3 tbsp. vīnega balsamic

2 mau kīʻaha ʻeleʻele, kuke

1 tbsp ʻaila hua waina

2 tbsp. ʻO ka cheese Parmesan momona ʻole, ʻoki ʻia

2 tbsp. momona ʻole, hoʻēmi ʻia i ka palaʻai mea kanu sodium

2 tbsp. basil hou, ʻeli ʻia

2 kīʻaha kulina paʻa, hoʻolulu

1 kīʻaha pī paʻa, hoʻoheheʻe ʻia

3/4 kīʻaha barley pearley

2 3/4 mau kīʻaha wai

Pehea e hana ai

1. I loko o kahi kīʻaha 2-quart ma luna o ka wela nui, e lawe mai i ka wai a me ka bale i kahi maʻi. E ho'ēmi i ka wela i waena-haʻahaʻa; uhi ʻāpana a kalima no 30 i 35 mau minuke, a i ʻole a palupalu. E hoʻokahe i kahi wai i koe. E hoʻololi i ka bale i kahi pola nui.

2. E hoʻohui i ka pī, ke kulina, a me ka pī.

3. I loko o kahi pola liʻiliʻi, e kuʻi pū i ka vīnega, basil, ka wai, a me ka aila. E ninini ma luna o ka salakeke; hoʻokuʻi a hui maikaʻi. E kāpīpī me ka pī Parmesan. E lawelawe mehana a ʻoluʻolu paha.

He aha ka mea i loko

Kalepona: 380; Ka momona: 6g; Kālepa: 69g; Puluniu: 16g; Kumuʻiʻo: 17g

No ke aha e hoʻopaʻa ai i kahi kuʻi

ʻO nā legumes i hui pū ʻia me ka palaoa holoʻokoʻa e hāʻawi i ka meaʻai piha me nā haʻahaʻa o ka protein i loko o kēia meaʻai salakeke olakino - a ʻo kā lākou fiber e kōkua i ka hoʻohaʻahaʻa ʻana i kou pae kō koko i ʻole ʻoe e pōloli hou. E hana i kēia a me nā mea ʻono salakeke olakino maikaʻi loa, haʻalele i ka tī. Hana i ka gluten-ʻole ma ke kuapo ʻana i ka bale no quinoa.

ʻO nā ʻaʻahu maikaʻi loa no nā salakeke olakino

Ka lole alani | ʻAʻahu ʻAvokado | Nā lole komo Salad Slimmed-Down

PĀKĀWAI: SALAD CHICKEN MANI

Nā lawelawe: 2 (ka nui o ka lawelawe ʻana: 1 kīʻaha)

He aha kāu e pono ai

2 kīʻaha romaine letus

1/2 lb ka umauma moa, ʻili

1 tsp. aila puaa

12 kōmato cherry, hapalua

1 kukumba, ʻili, hua a ʻokiʻoki

4 Kalamata oliva

2 tsp. wai lemi

2 tsp. ʻaila ʻoliva puʻupaʻa

1 oz. feta tī, haki

1 tbsp Pāsia Italia, ʻoki liʻiliʻi

1 tsp. paʻakai ʻala

Pehea e hana ai

1. E hoʻomoʻi i ka umauma moa me nā mea ʻala. Hoʻomoʻa ma 375ºF no 15 mau minuke, a i ʻole a moʻa. Anuanu aʻokiʻoki i loko o nā pahu.

2. E hoʻohui i ka moa, nā kukama, nā ʻoliva, ka wai lemon a me ka ʻaila ʻoliva; hui maikaʻi.

3. ʻO luna me ka cheese feta a me ka pāhiri. E hoʻonani me nā ʻōmato cherry.

He aha ka mea i loko

Kalepona: 280; Ka momona: 12g; Kālepa: 11g; Puluniu: 4g; Kumuʻiʻo: 31g

No ke aha e hoʻopaʻa ai i kahi kuʻi

Mahalo i kona mau momona - ke ʻano olakino olakino mai nā ʻoliva a me ka ʻaila ʻoliva - e kōkua kēia saladi i ka pale ʻana i ka pōloli. Hana ka feta a me ka moa i kumuwaiwai lokomaikaʻi o ka protein, ʻoiai ʻo ka kukama, ʻōmato, a me nā greens e hāʻawi i ka fiber, nā mea āpau e mālama iā ʻoe.

ʻO nā ʻaʻahu maikaʻi loa no nā salakeke olakino

Ka aahu alani | ʻAʻahu ʻAvokado | 7 Nā ʻaʻahu salakeke i hoʻemi ʻia

Pōʻalima: ʻO ka wai inu wai a me TURKEY SALADA

Nā lawelawe: 4 (ka nui o ka lawelawe ʻana: 5 oz.)

He aha kāu e pono ai

1 paona ka umauma turkey, kalua ʻia

2 kīʻaha puna wai, hoʻopili māmā, holoi ʻia a ʻokiʻoki

1 pea, ʻili a ʻokiʻoki maikaʻi ʻia

3 tbsp. wai lemi

3 tbsp. wai ʻāpala

1 oz. paʻakai ʻulaʻula, crumbled

1 poʻo lau letus, e like me ka romaine

2 pears, peeled, cored a ʻoki liʻiliʻi

1 tbsp momona momona momona

2 tsp. ʻO NutriFit French Riviera Paʻakai ʻAʻohe Mea ʻala ʻAla

Pehea e hana ai

1. No ka ʻaʻahu ʻana, e kau i ka pear i kālai ʻia i loko o ke kīʻaha hana o kahi meaʻai meaʻai, a me ka pulupulu a hiki i ka paʻi ʻana me ka ʻāpala & 2 tbsp. wai lemi, kō (1 tsp., inā makemake ʻia), ka pāhiri a me ka kirīmiwa kawa. Hoʻokaʻawale.

2. E holoi a hoʻomaloʻo i ka letus, hoʻokaʻawale i nā lau. ʻO ka hapalua, ke kumu a me ka ʻiʻo akā mai ʻili i nā pears i koe. E ʻoki i ka lōʻihi, e hoʻokomo i loko o ke kīʻaha liʻiliʻi a hoʻolei me ka wai lemon i koe.

3. Hoʻopili i kahi pā me nā lau lettuce a hoʻonohonoho i nā ʻāpana pear ma luna o nā lau. E kuʻi i ka kuhukukū (Note: Turkey

He aha ka mea i loko

Kalori: 220; Ka momona: 3g; Kāpikaʻa: 18g; Puluniu: 3g; Pākē: 31g

No ke aha e hoʻopaʻa ai i kahi kuʻi

ʻO kēia kekahi o kēlā mau papa ʻaina saladi maikaʻi loa ma hope o ka hoʻoikaika ikaika ke pono ʻoe i kahi protein a me ka meaʻai i piha i ka wai. Hāʻawi nā peʻa i ka fiber, onaona, a me ka ʻono, ʻoiai hāʻawi ka watercress i kou kino huaora C (pono no ka hoʻomaikaʻi ʻana i nā mākala) a me ka protein (no ke kūkulu ʻana i nā mākala).

ʻO nā ʻaʻahu maikaʻi loa no nā salakeke olakino

Ka lole alani | ʻAʻahu ʻAvokado | Nā lole komo Salad Slimmed-Down

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