Kūʻai hoʻokahi, ʻai no hoʻokahi pule!

Anter

• Nānā no

Ma ke kakahiaka Sābati, ʻo ka hopu ʻana i kou hiamoe a i ʻole ʻoluʻolu ʻana i ka moena no kahi marathon ʻo Netflix e hoʻopiʻi i nā mea hou aku ma mua o ka hele ʻana i ka supermarket. Akā ʻoi aku ka nui o ke koʻikoʻi a me ka hoʻolōʻihi ʻana o ka huakaʻi wikiwiki ma mua o ka hoʻāʻo ʻana e hoʻokele i ka ʻāpana hana a hōʻike i ka lane i nā pō pule ma hope o ka hana. A inā ʻoe e hele me kahi papaʻai papaʻai hoʻonohonoho a me ka papa ʻaina, ʻaʻole pono ʻoe e haka pono i loko o kāu pahu hau e noʻonoʻo nei, "He aha ka mea no ka ʻaina awakea?" aiʻole e ʻimi e lawe i waho.

No ka ʻike ʻana i ka maʻalahi a me ka ʻono a me ke olakino, e hoʻohana i ka papa inoa meaʻai a me ka papaʻai ma lalo. ʻAʻohe mea hana pupule a i ʻole nā ​​papa kuhikuhi paʻakikī ma aneʻi! A inā e hana ʻoe i ka ʻai i ka wā e loaʻa ai ka manawa ma ka lā Sābati, hiki iā ʻoe ke hoʻohui pū i ke koena o nā meaʻai o ka pule i nā minuke ma ka hoʻohui ʻana i nā meaʻai i loaʻa iā ʻoe ma ka lima me nā koena.

Kaomi aku ma aneʻi e paʻi i nā papa inoa nā mea hoʻohui, nā hoʻomākaukau, a me ka papa ʻaina.

Papa inoa kuai

1 pūlehu parsley

1 poʻo broccoli

1 poʻo kīʻaha

2 (10-auneke) ʻeke greens greens

1 ʻuala

1 avokado

1 lemona

1 poʻo kālika

100% palaoa wīwī holoʻokoʻa

Nā pitas palaoa holoʻokoʻa

1 pack tortillas palaoa piha 6-'īniha

ʻAmona almond kūlohelohe

1 tin anchovies

1 pahu ʻoliva ʻeleʻele

Nā hua fennel

Nā pepelu ʻulaʻula

1 kakini hua

1 wedge ʻelima Parmesan ʻelemakule

ʻO ka cheese cheddar haʻahaʻa momona

8 ʻūhā moa ʻole, wīwī ʻole (ma kahi o 2 paona)

1 ʻeke (4 auneke) i salmon puhi ʻia

Nā Mea Pantry

Laiki palaoa lōʻihi-palaoa

ʻOʻa ʻoloka

1 hiki (3 auneke) ka tuna haʻahaʻa

1 hiki (15 auneki) no-paʻakai i hoʻohui ʻia i nā pīpī

Hupa moa haʻahaʻa-sodium

Pākuʻi ʻole ʻia i ka paʻakai

ʻO Salsa

ʻO Raisins

ʻO Dijon mākeke

ʻO ka ʻaila ʻoliva puʻupaʻa

Wīneka waina keʻokeʻo

Pākī kuke

Paakai

Pepa

Kōpaʻa

Mea hoʻomākaukau hoʻomākaukau

Moa-ʻAno Roast-Style

Lawelawe: 1 me nā koena

Nā Pono:

2 teaspoon nā hua fennel

1/4 teaspoon pepa ʻulaʻula

1/2 teaspoon ka paʻakai

2 cloves kālika, ʻeli ʻia

1 aila puna ʻaila ʻoliva wahine puʻupaʻa

8 ʻūhā moa iwi ʻole, ʻili ʻole (ma kahi o 2 paona), ʻoki ʻia

Pākī kuke

Nā kuhikuhi:

1. Preheat umu i 350 kekelē.

2. I loko o kahi pola hoʻohuihui nui, hoʻohui i nā hua fennel, nā pepelu ʻulaʻula, ka paʻakai, kālika, a me ka aila. Hoʻohui i nā ʻūhā moa a hoʻolei i ka lole maikaʻi. E pīpī i kahi pepa bakena me ka paila kuke ʻole nonstick, a hoʻonohonoho i ka moa i hoʻokahi papa. Hoʻomoʻa a hiki i ka hoʻopaʻa inoa ʻana o ka moa i nā kekelē 165 ma kahi thermometer heluhelu koke, ma kahi o 25 a 30 mau minuke.

Vinaigrette

Hana: 1 1/4 kīʻaha

Nā Pono:

1/2 kīʻaha ʻaila ʻoliva puʻupaʻa

1/4 kīʻaha winika waina keʻokeʻo

1/4 kīʻaha wai

2 punetēpō

1 teaspoon ʻo Dijon mustard

ʻO ka paʻakai 1/4 teaspoon

1/8 teaspoon kō

Pepa

Nā kuhikuhi:

I loko o kahi pahu mason, hoʻohui i nā meaʻai a pau, e hoʻohui i ka pepa e ʻono ai, a lulu maikaʻi e hui. E mālama i loko o ka pahu hau no ʻelua mau pule. Lawe i ka mahana o ka lumi ma mua o ka luliluli ʻana a lawelawe no kēlā me kēia hoʻohana.

Nā mea kanu pūlehu ʻia

Lawelawe: 1 me nā koena i koe

Nā Pono:

1 poʻo broccoli, wāwahi ʻia i loko o nā pua

1 poʻo cauliflower, wāwahi ʻia i florets

1 ʻuala, ʻoki ʻia i ʻāpana 1 iniha

1 aila puna ʻaila ʻoliva wahine puʻupaʻa

Paakai

Pepa

Nā kuhikuhi:

1. Preheat umu i 400 kekelē. Hoʻopili i ʻelua mau pepa bakena me ka pepa a i ʻole ka pepa alumini nonstick.

2. I loko o kahi pola hoʻohuihui nui, hoʻolei i broccoli, cauliflower, ʻuala, a me ka aila ʻoliva (e hana ana i nā ʻāpana ʻelua inā pono). ʻO ka manawa eʻono ai me ka paʻakai a me ka pepa. E hoʻokaʻawale like i waena o nā pepa i hoʻomākaukau ʻia. Hoʻomaʻa a palu a hoʻomaka i ka pala, ma kahi o 30 mau minuke. E hoʻomaha a mālama i loko o nā pahu i hoʻopaʻa ʻia i loko o ka friji no hoʻokahi pule.

Laiki Laiki Laau Laiki

Hana: 4 kīʻaha

Nā Pono:

1 1/2 kīʻaha laiki palaoa palaoa lōʻihi

2 1/3 kīʻaha wai

1 teaspoon aila ʻoliva

ʻO ka paʻakai 1/4 teaspoon

1/2 kīʻaha pāhiri ʻokiʻoki

Nā kuhikuhi:

1. E puhi mua i ka umu i 375 degere.

2. E kau i ka laiki i loko o ka pā 8-by-8-inihi. E hoʻolapalapa i ka wai, a hoʻohui i ka laiki me ka ʻaila a me ka paʻakai. E uhi paʻa me ka pepa alumini a hoʻomoʻa no 1 mau hola.

3. Wehe i ka umu a hoʻoulu i ka pā paʻi. E ʻoluʻolu a mālama i nā pahu i hoʻopaʻa ʻia i loko o ka pahu hau no a hoʻokahi pule.

Hoʻolālā ʻAi 7-Lā

Lāpule

ʻAi kakahiaka: ʻO ka toast-palaoa āpau me nā hua hua salsa

ʻAina awakea:ʻO nā lau saladi i kāwili ʻia me 3 auneke tuna, 1/4 cup herbed brown rice, and 2 tablespoons all-purpose vinaigrette

ʻaina ahiahi:ʻO ka moa kālua kaila Roma me nā lau ʻai ʻai a me ka laiki ʻulaʻula lau nahele (E mālama ʻia he 6 ʻūhā, 3 kīʻaha laiki ʻeleʻele, a me 3 1/2 kīʻaha i kālua ʻia no ka hope o ka pule.)

Pōʻakahi

ʻAi kakahiaka: ʻO Oatmeal me nā hua puaʻa a me nā bata ʻalemona

ʻAina awakea:ʻO nā ʻōmaʻomaʻo saladi i hui pū ʻia me 1/2 kīʻaha i holoi ʻia a hoʻokahe ʻia a me 1 punetune vinaigrette holoʻokoʻa, hoʻopiha ʻia i loko o kahi pita palaoa holoʻokoʻa.

ʻaina ahiahi:Hoʻomaʻa i ka palaoa frittata: ʻokiʻoki i 1/2 kīʻaha koena i hoʻomoʻa ʻia a hoʻowali i 2 mau hua i kuʻi ʻia. E ninini i loko o kahi pola nonstick liʻiliʻi a hoʻomoʻa i 350 kekelē a hiki i ka hoʻonohonoho ʻana, ma kahi o 12 mau minuke.

Pōʻalua

ʻAi kakahiaka: ʻO ka toast-palaoa toast me 1/8 avocado a me 2 auneke puhi ʻia salemona

ʻAina awakea:ʻO nā lau saladi i kāwili ʻia me 1/2 ʻāpana moa moa i ʻokiʻoki ʻia, 1 punetēpu i kuʻi ʻia i ka tī Parmesan, a me 1 punetēpina vinaigrette āpau.

ʻaina ahiahi:Hoʻomaʻa i ka quesadilla huapalaoa: ʻokiʻoki i 1/2 kīʻaha koena i kālua ʻia, a hoʻolei ʻia me 1 auneke i hoʻowali ʻia i ka cheddar momona momona. E kau ma waena o 2 tortillas a e kuke i ka skillet ma luna o ka wela wela a hiki i ka ʻeleʻele māmā ma nā ʻaoʻao ʻelua. E lawelawe me ka 1/8 mashed avocado a me ka salsa.

Pōʻakolu

ʻAi kakahiaka: ʻO ka burrito kakahiaka: nā hua i kāwili ʻia me ka salsa a me ka 1/8 avocado i wahī ʻia i loko o kahi tortilla palaoa holoʻokoʻa

ʻAina awakea:Hummus a me pita: Puree 1/2 kīʻaha holoi ʻia a ninini ʻia i nā pipi me ka teaspoon aila ʻoliva, 1 ʻōlika liʻiliʻi, a me ka wai o ka lemona 1/2.

ʻaina ahiahi: ʻO ka hupa moa ʻItalia: E hoʻowalewale i 1 kālika kālika, 1 1/2 kīʻaha moa i koe iho, 1/2 kīʻaha koena i kālua ʻia, a me 1/4 kīʻaha koena lau palaoa i 2 mau kīʻaha moa kahe haʻahaʻa. E wela ma luna o ka wela mehana a hiki i ka mahu, ma kahi o 5 mau minuke.

Pōʻahā

ʻAi kakahiaka: Oatmeal me nā huawaina a me ka ʻalemona

ʻAina awakea:ʻO nā lau saladi i hui pū ʻia me 1/4 kīʻaha i holoi ʻia a hoʻokahe ʻia a me 1 punetēpē vinaigrette āpau i hoʻopiha ʻia i loko o kahi pita palaoa wela wela

ʻaina ahiahi:ʻO ka moa me nā ʻōmato a me nā ʻoliva: I loko o kahi pā sauté, hoʻohui i 1 teaspoon aila ʻoliva, 4 mau ʻoliva ʻeleʻele i ʻoki ʻia, a me 1 fillet anchovy. E hoʻomoʻi i ka 1/4 kīʻaha kōmato a me ka ʻūhā moa i koe, a kuke a wela. ʻO luna me ka paʻi paʻi.

Pōʻalima

ʻAi kakahiaka: ʻO ka toast-palaoa āpau me nā hua hua salsa

ʻAina awakea:Hulu i ka 1/4 kīʻaha holoi a ninini ʻia i nā pīpī, 1/8 ʻāpala paʻi, a me 1 punetēpina vinaigrette āpau, a lawelawe i nā greens saladi.

ʻaina ahiahi:Laiki brown a me ka palaʻai mea ʻai i kāwili ʻia: Hoʻohui 1 mau kīʻaha i kālua ʻia i nā mea kanu, 1 kīʻaha koena lau palaoa, 1 hua manu, a me 1/4 kīʻaha pāpaʻa i loko o ka ʻeke i hoʻopaʻa ʻia i ka umu. ʻO luna me 2 punetēpō i kuʻi ʻia i ka cheddar momona momona. E kālua i ka 350 degere a hiki i ka mahana a hoʻoheheʻe ʻia ka cheese, ma kahi o 8 a 10 mau minuke. Mālama i ka hapalua no ka ʻaina awakea i ka lā ʻapōpō, a ʻai i ka hapalua me nā greens saladi i kiola ʻia me 1 punetēpu winaigrette āpau.

Pōʻaono

ʻAi kakahiaka: ʻO ka palaoa palaoa holoʻokoʻa me ka 1/8 avocado a me 2 auneke i ka salmon puhi

ʻAina awakea:ʻO ka laiki lauʻeleʻele a me ka casserole mea kanu i hoʻomoʻa ʻia

ʻaina ahiahi:Pita pizza: Ua ninini ʻia he 1 pita, a pālahalaha i kahi papa lahilahi o ke kōmato ma luna o kēlā me kēia hapalua. ʻO luna me nā koena i hoʻomoʻa ʻia, nā ʻoliva ʻokiʻoki, a me nā punetēpu palaoa Parmesan i kāwele ʻia. ʻO Broil a wela ka pizza a palaunu ka tī, ma kahi o 2 mau minuke.

Nānā no