ʻO ka hapanui ka makemake i nā meaʻai e maʻalahi e hoʻomākaukau. Ua hōʻikeʻia kahi hana hou i hanaʻia ma waena o nāʻAmelika e hōʻike ana ma ka mua o nā huahana a pau i kaʻaiʻia, he mau mīkini. ʻO ka lua - hamburgers me ka hīkī. Ma waena o ka hoʻonohonohoʻana o nā Lūkini, hiki i kekahi ke hoʻomaopopo i nā'alala, nā paʻi, ka berena, ke kokoleka a me ka hauʻulu. ʻO kēia a pau he caloric. No ka ho'ēmiʻana i ke kaumaha o ke kaumaha, pono ia e hōʻuluʻulu i ka papahana papahana waiwai e hoʻopiha ai i ka mea makeloli i nā meaʻai. No kēia,ʻaʻohe pono e hōʻole i nā pā maʻamau.
Nā mākī o nāʻailaʻuala 6 mau kau
ʻO kaʻualaʻuala me ka rosemary a me ke kāleka, he mea maikaʻi loa ia i kahi o nā meaʻono loa - me nā'ālika a me kaʻaila kirimalu.
3 tbsp. l. ka momona momona
1 tbsp. l. hiki i ka momona momona
ʻO nā poʻo kāleka i kohoʻia
1 tbsp. l. wai lemon
1 tsp. paʻakai
1 kg o kaʻuala
1 tbsp. l. aila olila
2 poʻo o keleka,'āʻoki
6'ōpuʻu o ka rosemary
6 ke poʻo keʻoleʻa i hoʻomaʻemaʻeʻia
1. E hoʻokuʻu i ka momona, kaʻakika, ka mayonnaise, 2 mau keʻoleʻa, ka wai lemon a me ka paʻakai a hoʻokumuʻia kekahiʻano like.
2. E hoʻomākaukau i kaʻuala: e hoʻopau i ka umu a 200 ° C. Ma luna o ka ipu, e hoʻolapalapa i ka wai a waiho i kaʻuala i loko o nā papa ma laila, e hoʻopaʻa iā ia no 2-5 mau minuke a hiki i ka maneʻana. E puhi i ka wai a hoʻonomi i kaʻailaʻaila a me ka 1/2 kīʻaha i kaʻaila. kāleka. A laila e hoʻopili i kaʻuala ma kahi pepa pani. ʻO luna me 3 lālā o ka rosemary a me ka beʻa no 25-30 mau minuke. E huli a paʻi no 5-10 mau minuke. E lawelawe me ka milo.
1 lawelawe: 146 kcal; kaona - 3.5 g, o ka mea i hoomaemae - 0.6 g, mau glulea - 24 g, proteins - 5 g, fiber - 2 g, sodium - 300 mg.
Kūlana casserole me ka pote
4 lawelawe
ʻO Rosemary,'ōmele,'akoʻa, nā halo a heitake e hāʻawi mai i kahi meaʻala nui o pasta.
1/2 tbsp. asakagus,ʻokiʻoki
200 g pasta
1/2 tbsp. himi kahe,
1 tbsp. kālua liʻiliʻi
1 tbsp. l. ka pipi
1 tbsp. nā pāʻalā, kahiʻoki
1 poʻo o ke kīlaki,
1 lālā lala
1 lālā o rosemary
2 tbsp. l. ʻo ka waina keʻokeʻo
1 tbsp. l. ka palaoa palaoa
1 tbsp. ka wai uila
1 tbsp. l. mustard
1 tbsp. ka palaoa kuʻi
2 tbsp. l. ka palaoa i'ōwili
2 tbsp. l. Kāhiʻia e Parmesan kahi.
1. Hoʻokuʻu i ka pīpī i loko o ka wai hoʻonā no nā minuke. Mai ninini i ka wai, e kuke i ka paila.
2. E paʻi i nā'ōhikaʻi no 5 mau minuke.
3. Hoʻopiha i ka umu a 200C.
E hoʻokuʻu i ka nihi i loko o ka mea holoi, hoʻokaʻawale. E hoʻokuʻu i ka waiūpaʻa, e hoʻonui i ka pāpaʻi, ke kāleka a me nā mea kanu a me ka'ōlaʻau no 4 mau minuke. E hoʻohui i ka waina me ka puhi no 2 mau minuke hou aʻe. A laila e hele i waho i nā mea kanu a me ke kāleka a hoʻonuiʻia i loko o ka palaoa, e hoʻonāukiuki mau. A laila e ninini mālie i ka waiū, ka nihi a me ka sinapi. He 15 mau minuke. A laila e hoʻopau i nā pī. 4. Hoʻoulu i ka mīni, ka paʻi, ka pīpī a me nā haoha. E hoʻokomo i loko o kahi kīʻaha no ka kukeʻana, kāpīpīʻia me ka palaoa a me ka baʻa no 15-20 mau minuke.
1 lawelawe: 485 kcal; ka momona - 12 g, o ka mea i hoomaemae ia - 7 g, mau glulea - 66 g, proteins - 34 g, fiber - 7 g, sodium - 820 mg.
ʻO ka hana mua e hiki ai iāʻoe ke mālama i kahi meaʻai maikaʻi ke kāloliʻana i nā meaʻai. ʻO kahi laʻa, heʻano maʻamau ka paʻakai maoli, nā momona i hoʻomahaʻoleʻia, a ua maʻalahi nā'aleʻa. Aia ka loaʻaʻana o ka meaʻai maikaʻi i kāu kīʻale e mālama i ka 90% o ka holomua. E kōkua nā kōkua maʻalahi iāʻoe.
E hoʻopili i ka pipi a me ka puaʻa me ka pumeka e hoʻemi ai i ka nui o nā momonaʻino.
E hana i ka hoʻonā hale, i kaʻailaʻaila, e hoʻoikaika ai i ka naʻau. Eʻoi aku ka waiwai ma mua o nā mea i kūʻaiʻia.
E hoʻohana i ka palaoa a me ka lauiki laiki i ka wa e kuke ai. Mai ka palaoa maʻamau, ka'ailaiki a me ka palaoa eʻoi aku ka maikaʻi o ka hāʻawiʻana. ʻO ka'ōpū piha kahi nui o ka fiber a pale i ke kāpiliʻana o ke koko i loko o nā moku.
E hoʻouka i nā mea kanu i ka salama, kaʻiʻo a me nā manukana. ʻO nā pepa, nā meaʻala likeʻole, nā kalo a me ka avocado.
ʻO Sandwich
Me ka meaʻono, ka hua Lūkē kaulana a me ka cheese Swiss, he meaʻono a noʻonoʻo kēia sanwī.
1 tbsp. l. keʻowa momona momona
1 tbsp. l. hiki i ka momona momona
1 tbsp. l. ketchup
1 tbsp. l. kūkā
1 tsp. wai lemon
ʻohi, kahiʻoki
1 no. i ka sauerkraut , i maloʻo
2 mau'āpana aila
1 ka'āpana'ōpaki i kāpiliʻia, iʻokiʻia i papa
2 mau'āpana liʻiliʻi momona
nāʻona
1. I loko o ke kīʻaha, hoʻohui i kaʻaila kawa, mayonnaise, ketchup, horseradish, wai wai lemon a me nā hue. E hoʻonani i ka pīkī me kaʻaila a hoʻoma'ū i nā aniani no hoʻokahi minute. A laila hoʻohaʻahaʻa i ka wela a me ka puana no 5 mau minuke'ē aʻe, e hoʻohui i ka sauerkraut a laila hoʻonui hou i ke ahi.
2. E hana i ka mūmoi: kāpīpī i hoʻokahi kīʻaha berena, top with turkey and sauerkraut with the onions, and then sprinkle with cheese and cover with another piece of bread. E ninini i kaʻaila i loko o ka paila'ē aʻe, e'ō'ō i ke kāwikia no 3-4 mau minuke ma kēlā me kēiaʻaoʻao.
1 lawelawe: 515 kcal; ka momona - 15 g, o ka mea i hoomaemaeia - 3,5 g, mau glulea - 58 g, proteins - 36 g, fiber - 8 g, sodium - 800 mg.
Pāʻina me nā mea kanu
4 lawelawe
ʻO kēia paipū me ka huaʻai ua lako i nā huaora a me nā minelala, he meaʻono kūpono no ka nui o ka'ōmaʻomaʻo.
1 tbsp. ka palaoa palaoa
5 tbsp. l. ke kai anuanu
1 tbsp. l. ka winika
1 ka paʻakai
1 tsp. he kumini hou,
Rosemary, kahiʻoki
1 tbsp. ka hinu hinu
1 hola hola. ka pipi
1 tbsp. aila olila
2 tbsp. kūkīni aʻokiʻoki i ka uala
1 tbsp. ʻohi, kahiʻoki
1 tbsp. almond
1 tbsp. l. ka pālaʻi, kaʻoki
1 kaona o kaʻaila
1 tsp. pepaʻeleʻele
1 tsp Paʻi Cumin
1 tsp pepa pepa cayenne
2 tbsp. l. ka mea kanu
1 tbsp. l. o ka wai
1 tbsp. kaʻaila kirīmi
1. E hoʻohui i 1/4 tbsp. ka palaoa me ka wai a me ka vīnega. E hoʻokuʻu i ka palaoa'ē aʻe me ka 1/4 tsp. ka paʻakai, e hoʻopili i nā mea kanu a hui me nā mea a pau. E hoʻopili i ka palaoa me ka waiʻaina i ka vīnega a hana i ka paila. E ho ohumu i ka umu a 200 ° C.
2. E hoʻomākaukau i ka hoʻopihapihaʻana: e puhi i kaʻaila. E hoʻoula i kaʻuala a me nā'ulina a me ka pua no 3-5 mau minuke E hoʻouka i ke kālaka a hoʻouluulu i hoʻokahi minute. A laila e hoʻopili i ke kalo, nā haloha, kāpelu, 1 tsp. ka paʻakai a me nā meaʻala a me ka kuke no 5 mau minuke. E hoʻokuʻu i ka mele me ka wai, a laila e ninini i ka paila i loko o ka pā, e hoʻokomo i ka cream.
3. E mahele i ka paila iʻelua mau'āpana. E kau i kahi'āpana i lalo o ka pākaukau no ka kukeʻana, a laila e hoʻokuʻu i ka hoʻopihapiha a hoʻouhi me kahi pepaʻelua o ka palaoa. E hoʻopili i nāʻaoʻao. E kālua i ka pōpō no 30-35 mau minuke.
1 lawelawe: 450 kcal, momona - 21 g, a ua piha - 6 g, mau'ōpalu - 57 g, proteins - 8 g, fiber - 5 g, sodium - 734 mg.
Nacho
6 lawelawe
Hoʻomaopopoʻia ka saladiʻailaʻai me ka guacamole meaʻai:ʻaʻole eʻike kekahi i kēia mau keke, e like me ka hana kahiko o ka kukeʻai,ʻaʻohe hehi.
1 / 2st. nā mea kanu hou, ka mea kanu
Nā'Ōlelo. meaʻalaniʻula, paʻipaʻi 1/2 st.
2 pepa uilaʻulaʻula, iʻokiʻokiʻia
2 tbsp. l. ka puna lime
1/2 tsp kosher paʻakai
3 tbsp. l. kaʻaila aila
2 tbsp. ʻohi, kahiʻoki
1 lau lau
1/4 tsp. pepa pepa cayenne
1 tsp. huakaʻi
kumini
500 g o beans
5 tacos
1. wai puna
2 avocados
Hoʻokipaʻia nā mea a pau me kaʻaila.
Dessert o ka makalekalele a me kaʻalani
He māmā loa kēia meaʻai aʻono, aʻo nā flavonoids, i loaʻa i ke kokolekaleka maloʻo, hiki ke palekana i ka maʻi kanesa.
1 tsp ke kō mai ke kō kō
1 tbsp. wai puna
1 tbsp. ʻO kaʻalaniʻalani lahilahi a me kekahi mea'ē aʻe no ka hanaʻana i nā meaʻai
1 tbsp. ka vanillin
1 tsp kapi
1 kale tilekaleka maloʻo
Ka palaoa me nā huaʻai
6 lawelawe
ʻO ke kīʻaha, kāloti a me ka fiole e hoʻoulu i kēia mea i kahi meaʻono a me nā meaʻai.
2 tbsp. l. aila olila
1 tbsp. ʻohi, kahiʻoki
1 kaloka, kahi'āpala
1 pūniʻi kalo, ka meaʻono loa
1 tsp. paʻakai
1 tbsp. l. ka pālaʻi, ka meaʻokiʻoki
2 tsp. ʻO nā mea kanu Italia o nā mea kanu (oregano, basil, a pēlā aku)
1 tbsp. ka'ōnihi, kaʻoki
500 g turkey,ʻokiʻoki
1 kaona o ka moa moa
1/2 tbsp. Kāhiʻia e Parmesan kahi
1 tbsp. l. ketchup
1 hua, e hoʻokaʻawaleʻia mai ka pūpū
15 mau pīkī,'ōwili
nā leki, kaʻoki
meaʻalaʻulaʻula,'āpala
1 hiki i ke kōkeke i ka waiʻona pono'ī
1 tsp. ka winika
1 tsp. hiki ke kō
1. Hoʻopiha i ka umu a 200 ° C. Heat 1 tbsp. l. kaʻaila ma ka skillet. E hoʻomoʻi i nāʻaila, kāloti a me ka huluhulu a me ka pua a hiki i kaʻoluʻolu o nā meaʻai, ma kahi o 5-7 mau minuke. Pākuʻi 1/2 tsp. ka paʻakai, kālaki, ka meaʻala Italia a me ka'ōnihi, e hoʻoulu a paʻi no 5 mau minuke'ē aʻe, a laila e ho'ēmi i ka mahana.
2. I loko o kahi pola nui, hoʻokuʻi i ka puaʻa, ka moa o ka moa, ka lihi, ka ketchup, ka waihona hua manu a me ka'ōpala. E hoʻonui i ka'ōhū o nā mea kuʻi, hoʻohui a hana ma luna o ka palaoa kālua. E kīʻaha no 30 mau minuke.
3. I ka manawa e hoʻolapalapaʻia ai ka palaoa ma ka umu, wela i loko o ke kō'ōmole 1 st. l. e hoʻohui i nā leka a me ka pepa a me ka'āla no ka 5 mau minuke, a laila e hoʻokomo i nā tōmato, 1/2 tsp. ka paʻakai, ka vīneka a me ka sugar a hoʻomohala ma ka mahana wela no kahi o 10 mau minuke. A laila hoʻohui i ka mīkini i loko o ka mea holoi manu a hoʻokumuʻia kekahiʻano like.
4. E lawe i ka berena mai ka umu a me ka luna me kaʻaila. A laila, kau hou i loko o ka umu a hoʻokipa no 10 mau minuke, a laila e lawelawe.
1 lawelawe: 304 kcal; ka momona - 15 g, o ka mea - 4 g, mau glulea - 16 g, proteins - 25 g, fiber - 2.4 g, sodium - 790 mg.