ʻO nā salakeke ʻoluʻolu

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ʻO ka mea mua loa, ʻaʻole pono e hoʻokuʻu i nā salakeke i nā greens mua a ʻai a i ʻole nā ​​ʻaina haʻahaʻa kal. ʻO ka lua, ʻaʻole pono ka letus. E kīloi pū i nā mea hoʻoulu ʻōpala piha, ka protein kiʻekiʻe a me kahi ʻano o nā mea ʻai, a loaʻa iā ʻoe kahi ʻai momona a ʻoluʻolu hoʻi. ʻOiai kahi kumu o nā greens (kahi lettuce a i ʻūlū ʻia nā salakeke) hiki ke hoʻopili ʻia me nā pīni kēna, nā mea ʻai a me nā huaʻai, kāwili ʻia ka coleslaw i kuʻi ʻia, ka moa i hoʻomoʻa ʻia a me ka puaʻa, nā koena o ka pipi a me nā pua puaʻa, salmon kēpau, tuna, pāpaʻi a me ʻōpae, soy ka peponi, nā hua moa i paila ʻia, ka waiū momona hoʻemi ʻia, nā hua maloʻo a me nā nati. Hoʻohui i nā mea kanu hou a maloʻo a me nā mea ʻala, a hoʻouna ʻoe i nā ʻono e piʻi nui.

ʻO nā salakeke palaoa waho o ka pahu

No ka mea kūʻai aku ka hapa nui o nā huina palaoa ma luna o nā waihona me nā ʻāpana ʻaina i piha i ka paʻakai, e hoʻohana i ka hapalua o nā ʻeke; aiʻole e hoʻolei iā ia a hoʻohana i nā mea kanu hou a me nā mea ʻala maloʻo ma kahi. Ke kāhea kahi hui i ka waiūpaka a i ʻole margarine, e hoʻololi i ka ʻoliva a me ka aila canola.

ʻO Taboule Wheat Salad Mix (Near East)

Hoʻohui i 1 kīʻaha i hoʻomākaukau ʻia: 1/2 kīʻaha keʻokeʻo (cannellini) pīni, 1/3 kīʻaha i kēlā me kēia ʻōmato diced a me nā pī ʻōmaʻomaʻo, 1 punetēpē i kēlā me kēia wai lemi a me ka cheese feta crumbled, 1/2 teaspoon oregano maloʻo. 373 calories, 10% momona (4 g; 2.5 g saturated), 70% carbs (65 g), 20% protein (19 g), 17 g fiber.

> Hoʻohuihui ʻia ʻo Brown & Rice Rice me nā hulu (Rice Kūpono)

E hoʻohana i ka packet seasoning E hoʻohui i 1 kīʻaha i hoʻomākaukau ʻia: 1/2 kīʻaha kēlā me kēia umauma moa i hoʻomoʻa mua ʻia a me nā pua broccoli, 1 kāloti diced, 1 punetēpē balsamic winika, 2 teaspoons ʻokiʻoki i ka pā paʻi hou. 348 calories, 8% momona (3 g; 0.5 g saturated), 65% carbs (56.6 g), 27% protein (23.5 g), 7 g fiber.

Kasha & Bow Ties (Wolff's)

Hoʻohui i 1 kīʻaha i hoʻomākaukau hui ʻia: 1/3 kīʻaha i kēlā me kēia pēpē ʻelima mau pī a me ka ʻōmato diced, 1 punetēpō i kēlā me kēia ʻokiʻoki i ka pāhiri hou a i pā ʻo Parmesan. 369 calories, 8% momona (3.2 g; 1 g māʻona), 75% carbs (69 g), 17% protein (16 g), 7 g fiber.

ʻO ka palaoa kuke wikiwiki

E hoʻohui i 1 kīʻaha bale i hoʻomoʻa ʻia: 1/2 kīʻaha pīni ʻōmaʻomaʻo, 1/4 kīʻaha i kēlā me kēia kulina a me ka ʻaʻa ʻulaʻula minced, 1 punetune waina ʻulaʻula vīnega, 1 teaspoon ʻokiʻoki hou. 240 calories, 5% momona (1.3 g; 0 g saturated), 83% carbs (50 g), 12% protein (7 g), 9 g fiber.

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