ʻO Gazpacho
Ka wāʻai: 40 min.
Ma kahi'āpana 213 kcal
Puni - 3 g, momona - 1 b g, mau'ōpalu - 13 g
- 2ʻalaniʻulaʻula
- 1 'ālika o ka meaʻulaʻulaʻulaʻula
- 1 kūkono hou
- 2'ōmato kuhumu
- 3 cloves o ke kāleka
- ka paʻakai
- 1 pākaukau. piha i ka waina winika
- 70 grams o ka paʻi hapa
- 100 ml o kaʻailaʻaila
- 1 pākaukau. ka puna o ka wai lemon
- 1 kaona wai wai
- i kekahi mau lālā o koume
- 2-3 mau iho o ka vineka balsamic
Kāhua:
1. Eʻoki i ke poʻo i loko o nā apo. ʻO kahi'āpanaʻono i ka hapalua, e hoʻokaʻawale i keʻano me nāʻanoʻano, ka pulp eʻoki. 2. E hana i ka kukukomo aʻokiʻoki i loko o nāʻene. E hele i ka'ōpī me ka waiʻaila e hoʻopauʻia, eʻoki, eʻoki i nā kopa i loko o nā pahu. 3. E hoʻokuʻu i ka'ōmole ma o ka paomi. Hoʻomākaukauʻia nā mea i hanaʻia, e hoʻohui i ka paʻakai moana, ka vīnega, kaʻailaʻoliva, ka lemon a me nā huamomi, ka hapa'ōmato. Ma kahi o ka paʻi tumatū, hiki iāʻoe ke lawe i kekahiʻano'ōmaʻomaʻaʻole me kaʻili, holoiʻia i loko o kahi colander me nā pū liʻiliʻi. E waiho i ka'ōpala no ka manawa he 2 mau hola i loko o ka friji (ʻoi aku i ka pō). 4. E kālai i nā lālā o kou mau mea. E hoʻomoʻa i ka pāpaʻa hauʻoli, e hoʻokomo i ka paʻakai i kaʻai a me ka hui. Hanaʻia ka balsamic wīne i mua o ka lawelaweʻana. 5. Ma ke koho, hiki iāʻoe ke lawelawe me nā'āpana o ka moaʻohe a me ka pipi, nā kuʻuna, nā'ūpī palaoa.
ʻAla salamāna me nā huaʻiku
Ka wāʻai: 25 min.
Ma kahi'āpana, 174 kcal
Puʻukū - 3 g, momona - 16 g, mau'ōpalu - 8 g
- 300 g kāpī
- 2 kūkū pāʻani
- 1 'ōlikaʻulaʻulaʻula
- 1 paipū o dill
- 1 paipū o ka leka
- 2 pākaukau. nā puna o nā huaʻumi pine
- 3 pākaukau. ka waihona 'aila puna piha
- 1 pinch o ka paʻakai
Kāhua:
Eʻokiʻoki i ka kāpena me nā naluʻeleʻele, e kāpīʻia me ka paʻakai a pākī. E waiho no nā minuke 10 e hoʻokaʻawale i ka wai. Kāpena i nā'āpana i ka mea nui. Inā mānoanoa ka kumu o ke kūkoma, eʻokiʻoki. Hiki i kaʻili mai ka waena o ka hua a hiki i nā wēlau, iʻole e palahalaha kaʻawaʻawa ma luna o ka māhele o ka mea kanu. Hoʻomaʻa i ka pepa i ka hapalua, e wehe i nā mea kanu a me nā mea keʻokeʻo keʻokeʻo, eʻokiʻoki i kaʻiʻo i nā'āpana lahilahi. Salamele e koho, i ka hapalua o nā lau āpau aʻokiʻokiʻia paha. Hoʻopiʻia. Cedar kulu i ka palau, hoʻonāukiuki, i loko o ka pā palaʻi me kaʻaila (8-10 min). Hoʻomākaukauʻia nā mea i huiʻia, ka wā me kaʻaila a kāpīpīʻia me nā hua pine pine. ʻO nā lālā sāle i koe e waiho ponoʻia i loko o ka pāladi sala, ma luna e kau i ka salakeke i hoʻomākaukauʻia.
Piʻiʻo Pike me kahi hoʻoulu liʻiliʻi
Ka wāʻai: 35 min.
I hoʻokahi hana 336 kcal
Nā paka-33 g, momona -11 g, mau'ōpalu-25-grams
- 1 ka pipi
- 1 pākeke pā
- 1 aniani
- 1 apple
- 1 kui
- 1 pākaukau. he puna o kaʻaila
- 100 ml o ka waiʻaila
- 50 ml o kaʻaila cider vinegar
- 2 mau'ōpū o ka'omaʻomaʻomaʻo maka
- 1/4 o ke kumu horseradish
- 4 pākaukau. punetēpō o ka kirimalu
- paʻakai
- 600 g pike perch fillet
- 2 pākaukau. punetēpē paʻakai
Kāhua:
ʻO nā huaʻai a me nā hua iʻokiʻia i loko o nā cubes a hoʻoholo i kaʻailaʻaila (5 min). E nininiʻia i loko o ka wai a me ka vīnega, eʻomi i ka paʻakai, e hoʻopili ma lalo o ka poʻi no 10 mau minuke. Eʻoki i ka'omaʻomaʻo'ōmaʻomaʻo me nā hua. ʻO ka Horseradish grate ma kahi'āpana maikaʻi a me kaʻaila me kaʻaila kawa. Eʻokiʻoki i nā pike perch i nā paʻi, eʻoki i ka paʻakai a me ka paʻi i ka pata (3 mau minuke ma kēlāʻaoʻao kēiaʻaoʻao). E kau i ka iʻa ma kahi pāpale me kahiʻaoʻao. E ninini i ka horseradish me kaʻaila kawa a kāpīpīʻia me nāʻaila a ka puna.
Salamei o ka moa moa
Ka wāʻai: 25 min.
Ma kahi'āpana, 174 kcal
Puʻupaʻa - G. g momona-16 g, mau'ōpalu-8 g
- 1 paipū o salame
- 500 g o ka ate hānai
- 2 pākaukau. punetēpō o kaʻaila
- 175 g huawaina me ka luaʻole
- 1 pākaukau. piha i ka waina winika
- paʻakai
- 25 g o nati paina
Kāhua:
Nā leka o ka letus i hoʻonohonoho naniʻia ma luna o nā papa. I loko o ka pākī, e hoʻomaʻemaʻe i kaʻaila mai nā hua waina, e waiho i ka hanana moa a me ka pua, e hoʻololi koke i nā'āpana. Ke hōʻoloʻo ka ate i ke kala'ōmaʻomaʻo, e hoʻokuʻu i ka pīniha mai ke ahi. ʻO ka hua waina e hiki ke huki i nā lālā a hoʻopili i ke ake. E kāpīpī i ka vīnega a me ka manawa eʻono ai. E hoʻolālā i ka mea i hoʻomākaukauʻia ma nā papa me ka saladi a kāpīʻia me nā hua pala.
ʻO Misochki me kahi hua salaʻi
Ka wāʻai: 30 min.
I hoʻokahi kahi 270 kcal
Pōtini-27 g, momona-45 g, mau'ōpalu -14 g
- 1 ka moa kalo
- 1'ūniʻulaʻula
- 2 hua'ōlelo
- 50 g walnuts
- 150 g
- 2 pākaukau. ailaʻailaʻaila
- paʻakai
Kāhua:
E kāhua i ka'ōpiopio (10-15 min) aʻokiʻoki i loko o nā'āpana, o ka libita - i mau apo. Eʻokiʻoki i kaʻaila i hapa, eʻoki i kaʻiʻo aʻokiʻoki i loko o nā'āpana liʻiliʻi. Kukuʻia nā meaʻai. Eʻoki i ka paʻakai i nā pahu. Hoʻohui i nā'emela me ka pulp o kaʻaila, ka moa moa, nā nūpepa a me ka paʻakai, ka wā me kaʻailaʻaila. Hoʻomoʻiʻia ka saladi i loko o "nā kīʻaha" mai ka peleʻulu.
I ka pane
■ E pale i kaʻaiʻole i mea make
ʻO nā ipu maikaʻi loa paha ke hana i kahi pōʻino ināʻaʻole hiki iāʻoe ke mālama i nā'ōlelo a me nā kūlana o kā lākou mālama. E ho'āʻo eʻai wale i nā mea i hoʻomākaukau maoliʻia, no kaʻiʻo, iʻa a me ka mea hānai.
■ Nā huahana e pono ai nā wāhine
Huliʻia he papa inoa o nā huahana e pono ai ka'ōpū wahine. ʻEkolu mau hui: nā hua waiū waiū (kefir, yogurts a me ka yogurt - he kumu maikaʻi o ka calcium), iʻa (nā meaʻai lāʻau e hoʻomākaukau iʻekolu mauʻai i kēlā me kēia wiki) a me nā lemu.
■ E hoʻomaʻamaʻa i ka pēpē i nā meaʻai maikaʻi
Ināʻoe e hoʻoikaika i kahi keiki eʻai i ka meaʻai maikaʻi, hiki iāʻoe ke hoʻokō i ka mea'ē aʻe. ʻO ka māmā wikiwiki o ka aʻoʻana i ke keiki i nā mea kūpono me nā hiʻohiʻona o nā meaʻai maikaʻi i nā mākua. Mai hoʻonoho i kahi kūlana e loaʻa ana i ka keiki nā laupala wale nō ma hope o kaʻaiʻana i ka meaʻai maikaʻi. He maikaʻi ke haʻi aku i kahi mea hikiʻole ke hele, e like me ka heleʻana i ka waiʻauʻau a iʻole i ke kaʻa.