Ka Lilo Kaumaha: Cinch! Nā Mea Hoʻomaʻahaʻa i ke awakea

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Mea Ono Lāʻau Ola Loa # 1: Keiki-a me Quinoa-i hoʻopili ʻia i ka ʻulaʻula

E hoʻomoʻa i ka umu i 350. E kau i ka ¼ cup quinoa a me ka 1/2 kīʻaha wai i loko o kahi ipu liʻiliʻi a hoʻolapalapa. E hoʻēmi i kahi simmer, uhi, a kuke a hiki i ke komo ʻana o ka wai āpau, ma kahi o 5 mau minuke. E waiho a mālama i ka uhi.

ʻOiai nā kuke quinoa, e hoʻohana i ka pahi ʻoi e ʻoki i ka luna ma luna o kahi pepa bele ʻulaʻula nui a hemo i nā ʻanoʻano a me nā membrane; mālama i ka pepa holoʻokoʻa. Hoʻokaʻawale.

Hahana i kahi pāpale waena ma ke kiʻekiʻe waena; hoʻohui i ka punetune he aila ʻoliva wahine puʻupaʻa. E hoʻomoʻi i ke kīʻaha ʻokiʻoki i ka ʻakaʻula a me ka pala a hiki i ka translucent, ma kahi o 2 mau minuke. E hoʻomoʻi i ka tīpune melika kālika, ¼ ʻāpala i kāloti ʻia, ¼ kīʻaha spinach pēpē, ¼ kīʻaha ʻokiʻoki keʻokeʻo ʻāpana keʻokeʻo, a me asp teaspoon ʻaʻohe paʻakai i ka mea ʻalani a me ka palaʻai a hiki i ka palupalu ʻana o nā mea kanu, ma kahi o 4 mau minuke.

Hoʻololi i nā huaʻai pala i ka pola. E kāwili i ka quinoa i kuke ʻia, a pelu mālie i loko o ke kīʻaha cheddar

E hoʻopiha i ka pepa me ka hui. E hoʻokomo i loko o kahi pā bakena a hoʻomoʻa ʻia i wehe ʻia no 15 mau minuke a i ka wā e hoʻāliʻi iki ʻia ai ka pepa. E lawelawe mehana a ma ka mahana wela o ka lumi.

Mea ʻai maikaʻi loa o ka ʻaina awakea # 2: ʻO Gouda i puhi ʻia a me ka salaka ʻaka oniani

Kālua i ʻekahi kīʻaha i kāī ʻia i ka ʻaka ma ka punetune he nui o ka aila ʻoliva keu a hiki i ka translucent o ka ʻaka; hoʻokaʻawale. E kīloi i ka 1 1/2 kīʻaha romaine lettuce me 1 ka punetune balsamic winika a me 1 teaspoon wai lemon. ʻO Lettuce kiʻekiʻe me nā aniani a me 1 auneke puhi ʻia ʻo Gouda, palu ʻia. E lawelawe me 1 lawelawe i nā crackers wholegrain kūlohelohe (e nānā i ka pūʻolo no ka nui o ka lawelawe ʻana).

Mea Ono Lāʻau Ola # 3: Tuna-Pecan Pasta

Kālua 1 kīʻaha ʻokiʻoki i nā pīni ʻōmaʻomaʻo, 1∕3 kīʻaha ʻokiʻoki, 1∕3 kīʻaha ʻokiʻoki, 1∕3 kīʻaha ʻokiʻoki, 1/2 teaspoon ʻokiʻoki ʻia kālika, a me 1/2 teaspoon no-paʻakai Italia mea kanu hoʻohuʻu i 1 / 4 kīʻaha low-sodium mea kai.

Ke palupalu nā mea kanu, hoʻolei me 1/2 kīʻaha i kuke ʻia i ka peni peni piha a me 3 auneke o ka tuna piha wai. Hoʻololi i ka hui ʻana i kahi ipu bakena liʻiliʻi; e kāpīpī me ka 2 punetēpē pecans i ʻoki ʻia a hoʻomoʻa i 400 no 10 a 12 mau minuke.

Mea Ono Lāʻau Ola Loa # 4: Moa-Pesto Pita

E ʻoki i 3 ʻauneke i moʻa iwi ʻole, ʻili moa ʻole a hoʻolei ʻia me 1 punetēpē basil pesto. I kahi kīʻaha ʻē aʻe, hoʻolei i 4 mau lau lettuce romaine nui, ʻokiʻoki ʻia, me ka 1 diced medium plum Tomato, 1/2 kīʻaha palaʻai maikaʻi i kālai ʻia, a me 1 ka ʻalani kaomi balsamic.

E ʻānai i ka loko o 1/2 wholegrain pita me 1 kālika i kālua ʻia i ke kālaki. ʻO ka moa moa i ukali ʻia e nā mea kanu i loko o ka pita, e lawelawe ana i kahi kahe o nā mea ʻai ma ka ʻaoʻao.

ʻO kaʻaina awakea # 5: Panera Bread Lunch

E kauoha i 1/2 ka salakeke café maʻamau me kahi sopa piʻi ʻeleʻele liʻiliʻi a me kahi ʻāpana baguette wholegrain

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