Paipai mākou e hoʻolālā i kahi pīkino keu, ma ka hoʻololiʻana i kāu punahele punahele. Eia kekahi mau mea liʻiliʻiʻuʻuku. E hoʻopau i ka palaoa a pau. Ma kahi o ka pata a me ka paʻakai, ka wā me nā mea hou, nā meaʻala a me nā hua no ka manawa. E hoʻohana i kaʻenehana o "ke kukeʻono". Eia kekahi laʻana,ʻaʻole mākou i hoʻomaka e huki i nā moa puaʻa hānai i loko o kaʻaila wela a no kaʻaiʻana i loko o ka umu. ʻO ka hopena? Hoʻomoe i kaʻiʻo ma lalo o kahi'ōpuni gula -ʻaʻohe momonaʻino! ʻO nā meaʻai o ka kukeʻana i ka lima māmā e kāhāhā iāʻoe me konaʻano kūpono a me kaʻono.
Piʻi me nā peaches a me nā blueberries
10 kōkua
Hoʻomākaukau: 20 mau minuke (me 45 mau minuke e hoʻomaha ai i ka paila)
Ka wāʻai: 60 mau minuke
Pālaha:
• 1 kīʻaha o ka palaoa
• 2 mau kīʻaha o ka palaoaʻala
• 2 tbsp. l. wai puna
• 2 tbsp. l. kaʻaila wolenut aiʻole kekahi meaʻaila
• 4 tsp. kaʻiʻo paʻakai liʻiliʻi
• 85 g kēni momona momona
Ka piha a me ka'ōhumuʻana:
• 60 g o ka piʻi nui, i'ōpala a kikokikona
• 1 kapu o ka blueberry hou
• 11 g o ka palaoa maikaʻi
• 3 mau 'aila (ka wikiwikiʻole)
• 4 mau kīʻaha koko kō
• 3 mau 'ai o ke kō
• 4 mau 'āpau o nā walina paʻi nui
• 2 tbsp. l. kapi
• 3 tbsp. l. ʻo ka waiʻalani keʻakeʻa wai
• 1 tsp. wai lemona hou
• 2 tbsp. l. ka mea kanu
• 1 tsp. 'āina'alanamona (2 mau'āpana)
Hoʻohui iʻeluaʻano o ka palaoa. E hoʻomoʻa i ka waiū, ka cheese a me ka mash. E ninini i kaʻailaʻaila, wai waiʻakai. Hoʻopili i ka'ōleo o ka paila, kāpala i loko o ka pepa i kāwiliʻia. E kau i loko o ka pahu frihana no ka hapalua hola (hiki iāʻoe ke waiho i ia no ka pō). E'ōwili i ka palapalapa i loko o ka pōʻai a me ke anawaena o 30 cm ma waena oʻelua mau paʻi pepa. Wehe i ka papa luna kiʻekiʻe; e kau i ka palapalapala, pepa i luna, i kahi'ākau e like me 23 knm hohonu. E wehe i ka pepa. E kuhi i ka paila me kahi'ōpala a kau i loko o ka pahu hau no kekahi mau minuke he 15. E ho oho i ka umu a 190 ° C. E puhi i ka paila no 15 mau minuke. Hoʻohui i ka wai lemon i nā peaches a me nā blueberries. Hoʻolaha nui ke sukī, ka starch a me ka 1 tsp. ka mea kanu. E hoʻonui i ka hua a kau i ka pōpō. E kāpīpī i nāʻaoʻao o ka pīpī me kaʻaila aila a me ka pule kīʻaha no 25 mau minuke. No nā'ōwili, ka palaoa pālaʻau me ka oatmeal, ke kō, a me 1 tsp. ka mea kanu. E hoʻomoʻa i nā'āpana'ūpona'ūpona, ka wai a me nā hua. Wehe i ka pīpī a kāpīpī me nā hunahuna. E puhi no ka 20 mau minuke. Hōʻalo i ka hora. NĀ KAHU'Ā KAʻUʻUʻUʻA 1 ke kaumaha (33 paikeli o nā calories), 5 g momona, 47 g mau huaʻaleʻa, 6 g protein, 4 g fiber, 36 mg o ke kolamu, 2 mg o ka hao, sodium. ʻO 332 kcal a me ka 15 momona o ka momona. ʻO nā huaʻona'ē aʻe he nui paha i ka 500 kcal aʻelua i ka nui o nā momona
ʻO ka moa palo piʻo
Hoʻopuka ka moa i ka moa e like me kaʻaila, akā, aia wale i 317 kaloila a me 9 grams ka momona, ke hoʻohālikelikeʻia me 580 kcal me 36 grams o ka momona i loko o ka moa alala.
4 lawelawe
Hoʻomākaukauʻana i 30 mau lā
Ka wāʻai: 30 mau minuke
• 660 g (e pili ana i 8) mau puʻupuʻu'ūhā kahei
• 1 kīʻaha o ka wai pīpī pīpī a iʻole kaʻaila
• 4 mau kapu 'aipuni' o Japanese "punk"
• 2 mau'ōpala o ka huapalapala
• 2 tsp. ʻO ka hoʻolālā Italian (kahi hui o basil, maloʻo, oregano a me sage)
• 2 tsp. nui ka paʻakai
• 4 tsp. pepa pepa cayenne
E kau i nā'ūhā i loko o kahi pahu'ilika a hoʻopiha i kaʻaila i ka papa. E hoʻopili i ka pahu a me ka pahu hau no 30 mau minuke. Inā he manawa,ʻoi aku ka maikaʻi no ka lā a pau. I loko o kahi meaʻaiʻai, hoʻohui i nā huapalapala, nā mea hoʻonā Italia, ka paʻakai a me ka pepa cayenne i ka moku o kahi kuhū nui. E kau i ka pahuhu hopena i loko o ke pola a hui me nā pāpaʻi "panko". E laweʻia ka moa i loko o ka meli mai ka failati a hoʻopiʻi pono i ka waiū wai a pau. E kāʻei i nā'ūhā i loko o ka waihona meaʻai. E ho oho i ka umu a 180 ° C. E kau i ka alumini alumini ma lalo o ka pā bakena. E puhi i nā moa i ka umu no 30 mau minuke a hiki i ke kukeʻana. NĀ KULA NĀ KAHUKA 1 mau mea kanu (2 hike): 317 kalo, 9 momona o ka momona (26% o nā kalo), 2 g mau momona, 21 g mau huaʻalea, 36 g proteins, 1 g fiber, 90 mau konaiuma, 7 mau hao, 587 mg o ka sodium .
Salamela maikaʻi ma kaʻuala
I loko o ka pālākila kīʻaha maikaʻi he nui ka mayonnaise a me nā hua. Hoʻokomoʻia mākou i nā hua mai ka meaʻai a me ka holoiʻana i ka saladi me ka mayonnaise momona. Ka hopena: 167 kcal ma kahi o 550 a me 2 g momona ma kahi o 46
6 lawelawe
Hoʻomākaukau: 20 mau minuke
Ka wāʻai: 10 mau minuke
• 3'ūma nui
• 2 mau'āpana o ka mea loloa
• 2 mau kīʻaha pālahalaha hou
• 3 mau kapu mayonnaise haʻahaʻa
• 4 mau 'aila o ka pailapaka lean a iʻole kaʻaila
• 2 tbsp. l. wai piha i ka wai lemon
• 2 tsp. ʻO Dijon kūkeke
• 6 mau hulu o nāʻeka'omaʻomaʻo uliuli
• Ka paʻakai a me ka pepaʻeleʻele
Eʻoki i ka mea kanu i loko o nā'āpana liʻiliʻi. E kau i kahi mokuahi aʻaila no 10 mau minuke a hiki i ka mea e maʻalahi (e kīʻia me ka pahiʻoiʻoi e nānā). Eʻoluʻolu, e hoʻokomo i loko o ke kīʻaha saladi. Hoʻohui i nā'emeʻa, i ka maile a me ka paʻi. ʻO Whisk me ka'ōpiko o ka mayonnaise, ka pata (a iʻole kaʻaila), ka wai lemon a me ka mīmona i kahi kūlike. E ninini i loko o ka'ōlaʻi'atila a lulu pinepine i ka hui. ʻO ka paʻakai a me ka pepa eʻono. No ka hoʻololiʻana i ka ho'āʻoʻana o ka sāleta, hiki iāʻoe ke pākuʻi i hoʻokahi kōpune'atihi marinade pickles a / a iʻole paha i kahi mau kōmiʻomaʻi (ʻokiʻoki i mau'āpana). E mālama i ka liʻiliʻi. NĀ KULA NĀ KAULANA 1 ke hoʻohanaʻana (1 pāpale): 167 kaloliko, 2 g momona (10% o nā kalo), 1 g momona, 35 g mau kiʻeluʻa, 3 g protein, 5 g fiber, 77 mau konaiki, 1 mg hao, 263 mg sodium .
Paʻa 'ai pono: ka'ō maiʻa (ma ka lawelaweʻana)
Hoʻoleʻa mākou a pau i nā meaʻala, nā meaʻono, nā meaʻono a me ka pasta ma Italia. Akā,ʻaʻole kēia he kumu e hōʻoluʻolu ai i ke kiʻi! E hoʻololi wale i ka papahana: ma kahi o ice cream, e kau i ka waikoki maloʻo i loko o ka meaʻala. E hoʻokahe i kaʻaila rye pancakes me kahi'ōmoleʻalani'ōpiopio, a kāpīpī i ka paku me ka liʻi momona.
E hoʻomaʻemaʻe i ka maiʻa aʻokiʻoki iʻelua hapa. E kau ma luna o kahi pālahalaha, e kau i luna o kēlā me kēia 2 pōle (1/4 kapu) o ka mīkini paʻakai i kaʻakika - me vanilla a me nā kīpona. E hoʻopihaʻia me ka paʻakikī balaka paʻakai a me kaʻaila cream (2 punetēpona). E kāpīpī me ka'ōniʻi i'ōniʻiʻia (1 tsp) a hoʻolimalima i 1 cherry hou. ʻO ke kumu waiwai kūpono ma ka lawelawe: 295 CAL, 5 g momona.
Ka māmā pesto sauce (no 16 mau lawelawe)
Kupa 2 cloves o ke kālaka. E hoʻokuʻu i 2 mau kapu basil hou, 34 g topa, 1/4 kapu i nā kine kede i kālaiʻia, 1/4 kapu kīmaki parmesan a me 2 tbsp. l. o ka aila. E hoʻohui i ka'ōnaehana meaʻai ma mua o ka loaʻaʻana o ka mīmū. ʻO ka manawa me ka paʻakai a me ka pepa. Ka hoʻoulu, e haʻalulu i nā manawa he nui, me nā noodles lahilahi (sort "linvine"): 2 tbsp. l. ke pesto ma luna o hoʻokahi pola o nā noodle. ʻO ka waiwai kūpono 1 kahele (2 punetēpu): 50 SCAL, 4 g momona.
ʻO ka sāladāʻo Macaroni i kahi ala hou (8 mauʻoni)
Eʻai 340 g o ka pasta (keʻano o nā "horns") mai ka piha holoʻokoʻa. E hoʻokomo iā lākou i loko o ka kīla sala sala, eʻoki i ka pepa paʻi (1/2 cup) a me ka pāhiri (1 punetē). Hiki i ka pahu 1/4 kapu mayonnaise a me ka yogurt, 2 tbsp. l. marinade pickles, 1 tbsp. l. waina winika leka. A 1/2 tsp. ʻO Dijon kūkeke. E pīpī i ka pasta pālolo, ka hola me ka paʻakai a me ka pepa. ʻO ka waiwai kūpono 1 ka mea (1/4 kapu): 181 calories, 2 g momona.