Ua makemake pahaʻoe e lilo i meaʻaiʻai? Me kēia mau hopena - makemake waleʻoe. Keʻike nei kekahi vegan e hoʻololi i kā lākou mau mea maʻamau, e pono ai i kahi manawa, ka ikaika a me ka mea maʻamau no nā kīʻaha maʻalahi e hiki ke maʻalahi. Hōʻikeʻo Thomas Campbell ma kāna puke "Ka hana noiʻiʻo Kina ma kaʻoihana" i kahi papahana 14 mau lā no ka hoʻololiʻana mai kahiʻai kūpono i ka meaʻai maikaʻi loa a'ōlelo i nā meaʻai no nā meaʻono. I ka lā o ka meaʻaiʻai, hāʻawi mākou e hoʻolako i kāu papa me nā meaʻai.
- Muesli Dr. Campbell E hiki ke hoʻopihaʻia kēia mau momona namu e mālamaʻia i ka waiū, e kāpīpīʻia me ka hua a me ka loloa o ka lepo, aʻo ka lako i ka kakahiaka a pau. He mau minuke wale nō e hoʻohana ana i ka kuke - a loaʻa iāʻoe ka nui, nui ka mea kakahiaka. Loaʻa i kahi lima kahi pahu nuiʻo ka muesli store seal. Ke hoʻomākaukau hoʻomākaukau - 10 mau minuke.
Nā meaʻai
- 1200 grams o ka oatmeal
- 1/4 mau pāʻani liʻiliʻi
- 1/4 kīʻaha almond
- 1/4 kapu i nā lā momona
- 1 kīʻaha waina
Kāhua
- E hoʻohui i nā meaʻai a pau i loko o kahi kīʻaha nui a iʻole kekahi pola nui kahi e mālama aiʻoe i ka muesli.
- E kūʻai i loko o ka pahu i hoʻopaʻaʻia no nā mahinaʻelua.
- ʻO ka maikaʻi i loko o ka paʻipaʻi a ka honua nei He mea waiwai loa kēiaʻai - ka paleʻana i nā maʻi maʻi. Hiki ke hanaʻia kēiaʻaila a me ka palaoaʻala mai ka palaoa palaoa a pau me kaʻole o kaʻaila i loko o ka ipuʻaila. ʻO kahiʻai maikaʻi loa ma keʻano o ka meaʻala. Ke hoʻomākaukau hoʻomākaukauʻana - he mau minuke 10 no hoʻokahi pā. Ka paʻakai - 1 hola 10 mau minuke.
Nā meaʻai
- 1 a me 1/4 kapu i ka palaoa palaoa piha
- 1 kaona bale a me ka palaoa'ōpiopio
- 1 teaspoon ka palaoa
- 1 teaspoon ka soda kalo
- 1 teaspoon ka lepo me ke kinamona
- 3 maia liʻiliʻi liʻiliʻi aʻelua paha
- 1 kēne o ka pēpēpi mamae puree aiʻole 1/2 kīʻalo'ōmole
- 1/3 kapu (aiʻole ka liʻiliʻi) o ka maheni baila, ka meli a me ke kō
- 1 hoʻopili iʻa (1 punetēpē o ka flaxseed'āina i hui pūʻia me 1 punetēpē o ka wai aiʻole 11/2 punetēpē o ka hui o ka waihona iʻa e hui pū me 1 punetūpuni o ka wai)
- 1/2 kīʻaha waina
- 2 teasēpū o kahi meaʻili wale
- 1/4 ka'ohemaal, almonds, aiʻole ka waiū momona momona
- 1 kaʻina kaʻina wai lemon
Kāhua
- E puhi i ka umu a 175 ° C.
- I loko o kahi kīʻaha nui, e hui pū i ka palaoa, ka palaoa lūlū, ka waiu a me ka kinamona.
- I loko o kahi kīla maʻamau, e hana i kahi maile banana. E hoʻohui i nā mea i koe me ka maiʻa.
- E hoʻomohui i ka hui wai i ka'enela a hoʻomoʻi me ke aloha. E ninini i ka hopena o ka paila i loko o ka ipu baking 25 × 15 centimeters a me ka kuke no 70 mau minuke aiʻole e nānā i ka mākaukau o kahi niho niho (ināʻaʻole i waihoʻia ka palapalapala i ka punuki, ua hoʻomākaukau ka palaoa).
- ʻO kaʻaila hau me ka cardamom a me nā māla waina Ua maikaʻi kēia pīpī liʻiliʻi ma keʻano o ka meaʻai a me keʻano o ka kīʻaha nui, inā i hoʻomākaukauʻia mai nā kīʻaha piha me ka mea waiu a me ka meaʻono. Hoʻopau i ka manawa hoʻomehana ma ka hanaʻana i ka raiki i mua, a iʻole e lawe iʻelua aniani o kaʻaila laiki iʻohiʻia ma mua. Ke hoʻomākaukau hoʻomākaukau - 1 hola 10 mau minuke, e like me ka lawaiʻa.
Nā meaʻai
- 1 kīʻaha laiki laiki (kahi liʻiliʻi, ka palaoa lōʻihi, basmati a jasemine paha)
- 2 kīʻaha wai
- 1/2 teaspoon ka'āina cardamom
- 1 teaspoon ka lepo me ke kinamona
- 1/2 kīʻaha waina
- 1/3 kapu i nā'alemona a pau loa (inā makemakeʻia)
- 2 kīʻaha waiū
- 4 lā - e wehe i nā iwi
- 1 teaspoon o ka vanilla extract (aiʻole nāʻanoʻano mai 1 vanilla pod)
Kāhua
- I loko o kahi kōpana nui, e hui i ka laiki me ka wai a lawe i kahiʻeha. E ho'ēmi i ka mahana, ka uhi a me ka kuke no 45-50 mau minuke (e pili ana i kaʻano raiki). Wehe i ka wela a haʻalele no 10 mau minuke ma lalo o ke poʻi.
- ʻOiaiʻo ka laiki kahi o ka laiki, i loko o ke pola, hoʻohui i ka cardamoma, kaʻamona, nā huawa a me nā'alemona (inā hoʻohanaʻia). I ka mea holoi, hoʻohui i ka waiū, lā a me vanilla. Keʻai nei au i nā lā hou aʻe,ʻo ka momona e hele mai ka pudding.
- E hoʻomohui i ka hui mīpala i kahi pola me nā mea maloʻo a hui pū. E hoʻokuʻu i ka pahu i loko o kahi'ōpiʻi me ka laikiʻalani paʻipaʻi, e hui maikaʻi me ka kukeʻana i kahi mahana wela kūpono no 10 mau minuke e hoʻohui i nā meaʻono.
- E lawelawe ai i ka mahana a iʻole ke anu i loko o nā kīʻaha haʻalulu. Eʻanuʻu me kahi'ōpuʻu o nā'alemona a me nā mea'alemona (inā hoʻohanaʻia).
- ʻO ka sālaina Macaroni me ka pepa a me ka chickpeas He meaʻai ka meaʻai, hoʻomaopopo aʻoluʻolu, aʻaʻohe mea e nānā akuʻaʻole heʻaila i loko. Eia kekahi, nā keiki e like me ia. Ke kūʻaiʻana i kahiʻaʻahu momona liʻiliʻi i loko o ka hale kūʻai, e mālama pono i ka nuiʻole o ke kō i loko. Ka wā kanu - 20 mau minuke.
Nā meaʻai
- 450 gramsʻo ka nui o nā meaʻai ma kaʻonika i ka laiki
- 2 ulu nui - iʻokiʻia i loko o nā pahu
- 1ʻulaʻula aiʻole ka'ōmaʻomaʻaʻulaʻula - e wehe i nāʻanoʻano aʻokiʻoki i loko o nā pahu
- 1/2 ākea a nui paha nāʻulaʻulaʻulaʻula - iʻokiʻia i loko o nā cubes
- 1 broccoli - iʻokiʻia i loko o nāʻeleʻele a māmā i ka'ōpū no kekahi mau
- 425 kamu o nā pī baʻa - kaomi a holoi
- 425 kamu o ka moa chickenas - uaʻeliʻia a holoiʻia
- 1 / 4-1 / 2 kapiʻalani aiʻole nā olive piha (inā makemakeʻia)
- 1 ka pele aʻoi aʻe paha o kāu pale lole pale momona momona liʻiliʻi loa
- ʻO ka paʻakai a me kaʻeleʻele kahi eʻono ai
Kāhua
- E puhi i ka paku e like me nā kuhikuhi ma ka pīkai, e hoʻomaʻemaʻe i ka wai, holoi me ka wai anuanu a hoʻokomo i loko o kahi pola nui. E hoʻomoʻi i nā'ōmato, ka paʻani pepa, ka'ati, ka broccoli a me ke kīpī, nā pīni maʻamau, ka mīpala a me nāʻoliva (inā hoʻohanaʻia). Hoʻohui i.
- Holo mālie i ka wai no ka pāpale salata a me ka hui pūʻana. Hoʻohui i. E hoʻomau hou i kaʻaʻahu a hoʻonaninani a hiki i ka hoʻopihaʻiaʻana o ka salad. ʻO ka manawa me ka paʻakai a me ka pepa eʻono ai. Eʻai i ka mahana wela.
- ʻOhiʻai oʻekolu beansʻO kekahi o nā ipu māmā loa i koʻu papahana a ma ka manawa hoʻokahi kekahi o nā mea maikaʻi loa. Aia kekahiʻano legumes, piha i ka fiber, protein a me nā meaola'ē aʻe e pono ai. Eʻokiʻoki i ka nuiʻole, hiki iāʻoe ke kuke i kaʻohi mai nā mea'enela a me ka meaʻai. ʻOi ka maikaʻi i loko ona, akā e ho'āʻo e lawelawe ma ka laiki laiki: e loaʻa iāʻoe kahi kīʻaha aloha i hoʻokahi pan. E kanu manawa 45 mau minuke.
Nā meaʻai
- 1 ka 'ahaku onionio - iʻokiʻia i loko o nā cubes
- 4 cloves keʻalani -'āpana
- 2 punetēpēpuniʻaila
- 425 kala o ka pīni keokeo kepau - kope a holoi
- 425 kalamina o nā piʻaʻulaʻula lelo - e hoʻomaʻemaʻe a holoi
- 425 kamu o ka moa chickenas - uaʻeliʻia a holoiʻia
- 400 kaomi o nā'ōpiʻomaʻi'ōmole paʻi me jalapeño
- 2 mau kīʻaha o ka mea kanu'enela kaupaʻa (ka palaoa, ka'ōmaʻomaʻo / a me nā kāloka)
- 1 teaspoon o ka paprika'ākā
- 1 teaspoon pepaʻeleʻele
- 1 teaspoon me kahi'āpana o ka pāpaʻi maloʻo
- 1 teaspoon dried oregano
Kāhua
- I loko o kahi ipuhao nui, hoʻolaha i kaʻaila a me ke kāleka i kaʻaila ma luna o ka wela kūpono a hiki i ka liʻiliʻi loa o ke koʻi.
- E hoʻonui i nā mea i koe. E uhi a hoʻomohala no kahi 30 mau minuke.
- ʻO ka palaoa-cobbler huaʻonaʻO ka'alaʻau huaʻona maʻamau, i kākoʻoʻia me ka hua maikaʻi aʻaʻohe loko o kaʻaila a me ka palaoa maikaʻi. Hoʻomauʻia kona mauʻano me kaʻole o kēia mau mea. E kanu manawa he 35 mau minuke.
Nā meaʻai
- 4 mau ipu hua; inā lākou e maloʻo, e hoʻokuʻu lākou,
- 3 punetēpī kaheʻu maple
- 1 ka'ōpū palaoa palaoa piha
- 4 punetēpō paʻakai aiʻole ke kōmaʻomaʻu
- 1 teaspoon ka palaoa
- 1/2 kīʻaha wai wai
Kāhua
- No ka hoʻopihaʻana, e hoʻomaʻemaʻe i ka umu a 200 ° C.
- I loko o kahi pola nui, e hui i nā huaʻala a me ka mālulu paolo. E hohola ma kahi pepa baking 23 × 23 centimeters.
- I loko o kahi kīʻaha'ē aʻe no ka papahana, e hui pū i ka palaoa, ke kīhapa a me ke kōpaʻaʻeleʻele a me ka palolo. E hoʻonui i ka waiū a hoʻoulu.
- ʻO kahi pono kahi e hoʻopiliʻia ai ma nā hua (ʻaʻole pilikia, ināʻaʻole lākou e pau loa i ka pani) a me kaʻai a hiki i ke gula'ōmaʻomaʻo no kahi o 25 mau minuke. E hoʻomaha ia no 10 mau minuke ma mua o ka lawelaweʻana.