Ka mea koho me ka moa a me ka'ōpala
• 1 tbsp. ka palaoa palaoa
• 1 tsp. 'ōmau koume
• 4 tsp. ka pepa pepaʻeleʻele
• 4 tsp. ka'ōpūʻulaʻula
• 1 tsp. aila olila
• 450 grams o nā moa moa ma waho o kaʻili, eʻokiʻoki i nā'āpana o 5 cm
• 1 kapu 'āmoku liʻa
• 2 mau o ke kāloka kahi
•ʻelua'ūpoki o ka meaʻaila
• 1 pinip'āpana
• 4 mau ala kanu
• 1 paʻi (400 g) puree o nā'ōmomo hou
• 800 ml o ka moa he moa i hanaʻia
• 1 tsp. ʻO Dijon kūkeke
• 1 kīʻaha o nā piʻa uliuli
• 4 mau 'āpau pālaʻi paʻi
• 4 mau kuʻikahi lima
Kāhua:
I kahi kīʻaha liʻiliʻi, e hoʻohui i ka palaoa, koume,ʻeleʻele a me kaʻulaʻula a hoʻokaʻawaleʻia. I loko o kahi kōpana nui e ninini i kaʻaila a me ka wela i ka mahana wela. E kau i nā ū a me nā'āmoa i laila a hele iʻelua mau minuke. E hoʻopili i ka paila o ka palaoa, koume a me ka pepa. A laila hoʻohui, hoʻonāukiuki, kāloti, celery, nā piʻi, kaʻuala, ke kōmae puree, kaʻala a me ka pua nani. E puhi i kahi. E 'ai no 5 mau minuke me ka uhiʻole, a hiki i ka mākaukau o ka moa, aʻoluʻoluʻole nā huaʻai. E hoʻonui, e hoʻoulu, i nā'ōleʻa'ōmaʻomaʻa a me ka kuke no kahi 1 minute. Wehe i ka ipu mai ka wela a hoʻomohala i ka pāhi. E lawelawe me nāʻeke piha. I hoʻokahi lawelaweʻana (2 mau kīʻaha o ka stew me nā huaʻai a me ka 1 bagel o ka palaoa palaoa piha): 463 kcal, 38 g paleko, 6 g momona (1 g nāha), 64 g mau huaʻalea, 13 g fiber, 280 mg o ka calcium.
ʻO Spaghetti Bolognese
• 1 kāmeka kālai
• 1 'ōpoki'okai
• 1ʻalima keʻokeʻo iki, iʻokiʻia i 8 mau wahi
• 2 tbsp. l. aila olila
• 2 mau kapu o ka waina maʻemaʻe
• 1 kahe o nā tōkeke keʻai i ka waiʻona (e pili ana i 500 g)
• 2 tbsp. l. ka'ōmato
• 8 tsp. ka mea iʻaiʻia
• 350 g o ka spaghetti mai ka palaoa palaoa
• 500 g o ka moa mea kanu moa
• 'ai' ia Parmesan eʻono
Kāhua:
No ka haʻina: waiho kahi kāloti, celeri a me nā'aleka i loko o ka mea holoi aʻokiʻoki i loko o nā'āpana liʻiliʻi (ʻaʻole i loko o ka paila kīla). Hiki i kaʻailaʻaila i kaʻailaʻaila, e hoʻopili i ka hui mea kanu mai ka mea'alaʻula, ka paʻakai (1/4 tsp salt) a hele i 3-4 mau minuke a maʻalahi nā huaʻona. E hoʻonā, e hoʻohui i nā mea a me ka waina keʻokeʻo. E lawe mai i kahi ohua a kuke, e hoʻouluulu, no 5 mau minuke a hoʻopau ka wai. A laila e hoʻohui i nā tōmato, ka mīmati paʻi, nutmeg a me ka paʻakai i koe. ʻOhi ma kahi haʻahaʻa wela, e hoʻoulu pinepine a hiki i ka hoʻomakaʻana o ka'ōmole e hoʻonui (e like me 20 mau minuke). Hiki ke hoʻohana kokeʻia i nā mea hana i hanaʻia a iʻole e mālamaʻia i loko o ka friji no nā lā 3. Eʻai i ka spaghetti e like me nā kuhikuhi ma ka pūʻali. E hoʻomākaukau i ka pāʻina ma nā papaʻeono, e hoʻopili i ka punetune o ka hani wela. E kāpīpī i kahi pā Parmesan eʻono. Ma ka'āpana hoʻokahi: 375 kcal, 18 g paleko, 6.2 g momona, 62 g mau huaʻalea, 10 g fiber, 74 mau konaika.
'Ohiʻi me nā cilantro a me nā hua
• 2 tsp. ka hinu hinu
• 450 g o ka umauma moa, lī
• 30 g'aniani maikaʻi
• 2 tsp. ka'ōpala pakiaka
• 4 mau'āpana o ke kālaka
• 4 mau kapu 'āmakai'ōmaʻomaʻo
• 1 tbsp. l. soy sauce
• 2 tsp. kekahi raiiki
• 1 tsp. sesame hinu
• 1 kīʻaha cilantro momona
• 4 mauʻona o ka sālaina Kina
• Līni a me nā lau coriander hou no ka hoʻonaniʻana
Kāhua:
I kahi panula nui, hoʻonā i kaʻaila hinu. E hoʻomoʻi i ka moa a me ka pāʻina no 2 mau minuke. A laila e hoʻopili i ke kanikani, kaʻili a me ke kāleka. ʻO Cook, e hoʻoulu pinepine ana, noʻekolu mau minuke. E hoʻomoʻa i ka'ōmaʻomaʻo'ōmaʻomaʻo, me ka meaʻai, ka laiki a me kaʻaila satema. E waiho i ke ahi no nā minukeʻelua. Laweʻia mai ka wela a ninini i ka coriander. Hana pū me ka kāpena Kāpena no ke kāhiko, i hoʻonaniʻia me ka lime a me nā lālā o cilantro. Ma ka'āpana hoʻokahi: 229 kcal, 30 g paona, 11 g momona, 7 g mau haʻalulu, 2 g fiber.
Carrot a me ka fora mango
• 2 mau 'aila mango
• 3 tbsp. l. keʻowa momona momona
• 3 tsp. ke kō
• 1.5 mau'ōmole o ke kaloka
• 2 tsp. ka hua'ōlelo vanilla
Kāhua:
I kahi'āpana liʻiliʻi, e hoʻopau i ka gelatin i loko o ke kīʻaha o ka wai kāroti. I ka mea puhi, hahau i ka mango a maʻemaʻe. E kau i ka pā me ka gelatin ma ka mahana wela, a hoʻonāukiuki, e waiho a hiki i ka pauʻana o nā granules (ʻaʻole iʻoi aku i ka 1.5 mau minuke). E hoʻohui i ka wai ma ka puree o ka mango a hoʻoulu. E hoʻomoʻi i ke kalo kalo, kaʻaila kawa, ka sugar a me ka vanilla. E ninini i ka mousse i loko oʻehāʻehā a me ka hau hau noʻekolu manawa. E lawelawe me kahi'āpana o ka mango a me ka spoonful o ka kirīpiʻona. Ma kahi'āpana: 135 kcal, 3 g protein, 3 g momona, 28 g mau haʻalulu, 2 g fiber, 39 mg o ka calcium.
Pale Muesli
• 2 mau ohe o ka mana
• 1 kīʻaha o ka palaoa
• 2 a. l. sesame hua
• 1 tsp. ka palaoa
• 1h. l. ka mea kanu
• 1 pinch o ka paʻakai
• 3 tbsp. l. aila olila
• 2/3 kapu i ka syrup (aiʻole kekahi mea'ē aʻe no kouʻono)
• 1 hua
• 2 mau kīʻaha o nā hua maloʻo (nā huakena, nā'āpalapala maloʻo maloʻo, nā kumu waina, nā hua waina)
• 2 mau'alamona i kālaiʻia
Kāhua:
E hola mua i ka umu a 170C. E hoʻopiha i ka paila me kaʻaila. I loko o ka pola nui, hoʻokuʻu i ka syrup, ka pata a me ka moa. I loko o kekahi kīʻaha, e hui pū me kahi mea maloʻo: oatmeal, palaoa, sesame, palolo kalo, cinnamona a me gol. E hoʻohui i ka wai me ka mea maloʻo, e hoʻokomo i nā hua a me nā hua maloʻo a me ka hui pū. E hohola i ka paila ma kahi pālua me ka'ōmole keʻohu a hoʻomoʻa i loko o ka umu no 20-30 mau minuke a hiki i ka'ōhinuʻana o ka pōpō. E hooluhi ia no 10 mau minuke, e hoʻololi i kahi papa lāʻau aʻokiʻoki i 12 mau kī me kahi pahiʻoi. E kūʻai no nā lā he nui i loko o kahi pahu pale. Ma ka'āpana hoʻokahi: 223 kcal, 5 g mau pāʻani, 7 g momona, 38 g mau haʻalulu, 4 g o ke fiber, 4 g o ka calcium.
ʻO ka mousse-pēpē-'ohia
• 200 mau momona
• 3 tsp. ka suga (maple a me ka meli)
• 4 mauʻona o ka kinamona
• 2 mau'ōla
Kāhua:
'Ahuiʻia ka'anakena, ka syrup, ka kinamona. 'Elela Peel,ʻokiʻia i 8 mau'āpana. E hoʻopiha i ka yogurt me ka hua. E lawelawe me ka pepa o ka mint. Ma ka'āpana hoʻokahi: 75 kcal, 4 g proteins, 2 g momona, 16 g mau haʻalulu, 1 g fiber. Mahalo i kā mākouʻenehana no ka kukeʻana i nā mea Italia, e māʻonaʻoe!