Ketogenic meaʻai meaʻai: ka 5 meaʻai maikaʻi loa

ʻAi ʻai meaʻai Ketogenic: ʻO Feta i kālua ʻia me nā mea kanu umu

ʻAʻole hui pū wale ka paʻakai hipa a me nā lau ʻai i hoʻomoʻa ʻia i ka umu, akā maʻalahi hoʻi e hoʻomākaukau. Ma mua o ka wiliwili ʻana me nā pā a me nā ipu hao, hele wale nā ​​​​mea a pau i loko o kahi kīʻaha casserole.

1. E holoi i nā mea kanu āu e makemake ai e ʻai. No ka laʻana, ʻo ka hui pū ʻana o nā tōmato, nā aniani, ka zucchini, ka pepperoni, a me nā ʻoliva e kūpono loa i kēia kīʻaha Mediterranean.
2. Eʻokiʻoki i nā mea a pau i nā'āpana liʻiliʻi a hoʻokomo i loko o ke pola.
3. E hoʻohui i nā mea kanu me ka 1-2 punetēpē o kaʻailaʻaila a me ka manawa me ka basil, ka paprika, ka oregano, ka paʻakai, a me ka pepa.
4. I kēia manawa e hoʻopiha i kahi kīʻaha liʻiliʻi me nā mea kanu.
5. E kau i ka paʻakai holoʻokoʻa a i ʻole hapalua feta i kēlā me kēia kanaka ma luna o nā mea kanu a kāpīpī me kahi oregano. Inā makemake ʻoe i ka feta anu ʻoi aku ka maikaʻi, hiki iā ʻoe ke kau i ka cheese ma luna o nā mea kanu ma hope o ka kuke ʻana.
6. E kau i ka ipuhao i loko o ka umu preheated ma kahi o 180 degere me ka ea kaapuni a i ʻole 200 degere me ka wela o luna/lalo no 20-25 mau minuke.

Mea ʻai ʻo Tofu Spinach Curry

ʻO ka spinach a me ka tofu nā mea ʻono a hāʻawi i nā meaʻai koʻikoʻi āpau, ʻoi loa i ka ʻai ketogenic. ʻO ka nui i hāʻawi ʻia e pili ana i 2 mau lawelawe.

1. E hoʻomaloʻo a ʻokiʻoki ma kahi o 200 grams o ka tofu (maoli a puhi ʻia paha, e like me kāu makemake). E kālua i ka tofu i loko o ka pā a i ʻole wok me kahi ʻaila liʻiliʻi a hiki i ka ʻeleʻele gula. He 5 mau minuke kēia.
2. I kēia manawa, ʻoki maikaʻi i kahi aniani a me 2 cloves o ke kāleka.
3. Wehe i ka tofu mai ka pā a hoʻokahe i kahi pepa kīhini. I kēia manawa e hoʻohui i nā aniani a me ke kāleka i ka pā a hoʻomoʻa no 1-2 mau minuke a hiki i ka translucent.
4. E hoʻohui i kahi 200 grams o ka spinach hou a e maloʻo iki.
5. A laila e hoʻokahe i nā mea a pau me kahi aniani o ka waiu niu. E hoʻokuʻu i ka curry a hoʻomoʻi me ka paʻakai, ka pauka curry, ka kumini, ka pauka paprika, a me ka chili. Inā makemake ʻoe i ka mea ʻala, hiki iā ʻoe ke hoʻohana i ka pā curry melemele.
6. E hoʻomoʻa i ka lima o ka pīni i loko o ka pā me ka hoʻohuiʻole i ka momona.
7. E hoʻonohonoho i ka curry ma nā papa a kāpīpī me ka pīni a me ka coriander hou.

ʻO ka avocado me ka ʻiʻo ʻole a me ka salakeke mozzarella me ka lole raspberry

Aia nō hoʻi i ka lumi kuke anu i nā meaʻai meaʻai ketogenic e hāʻawi. ʻO ka meaʻai nui i kapa ʻia ʻo avocado kahi kumu maikaʻi no nā dips e like me guacamole, akā hoʻohui maikaʻi ia i nā salakeke.

• E hoʻolapalapa i kahi lima o nā raspberries i loko o kahi ipu liʻiliʻi. I ka wā e wāwahi ai ka hua, e hoʻoulu i 1 punetēpē ʻaila ʻoliva, 1 punetēpē wīnega raspberry, paʻakai, a me ka pepa. Hiki iā ʻoe ke hoʻohui i kahi stevia no ka ʻono.
• E ʻokiʻoki i ka avocado i loko o nā pahu liʻiliʻi a kāpīpī me kahi wai lime.
• A laila e hoʻokahe i kahi mozzarella (e pili ana i 125 grams) a e ʻoki pū i ka cheese.
• E hoʻonohonoho i kahi pūnana arugula ma kahi pā. E kau i kekahi punetune o ka avocado i ʻoki ʻia ma luna, kahi mozzarella i ʻoki ʻia ma luna, a me kekahi mau raspberry hou ma luna.
• E kāpīpī i ka salakeke me ka lole raspberry. E kāpīpī i nā hua paina me ka momona ʻole a kāpīpī iā lākou ma luna o ka salakeke, e lawelawe ana i 2 mau kānaka.

Ketogenic Tomato Zucchini Gratin

Hiki ke maikaʻi wale ke kīʻaha i kālua ʻia me ka cheese spicy. He mea ʻono loa ia inā loaʻa nā huaʻai hou ma lalo o ka ʻōpala cheese. ʻO kahi duo maikaʻi loa no kēia ʻo ka ʻōmato a me ka zucchini. No 2 kanaka ka nui - inā he liʻiliʻi loa ka ʻāpana iā ʻoe, hiki iā ʻoe ke hoʻohui pū i ka tofu.

1. E holoi i ka zucchini a me 2 mau tōmato. A laila ʻokiʻoki i nā mea kanu i nā ʻāpana a i ʻole cubes - e like me kou makemake.
2. E kau i kahi ʻaila i loko o ka pā. Ke wela ka wela, e hoʻohui i ka zucchini a hoʻomoʻa no kekahi mau minuke.
3. A laila e hoʻohui i nā tōmato a me kahi punetune o ka paʻi tōmato. E hoʻomoʻa i nā mea kanu no kahi 2 mau minuke.
4. A laila e hoʻohaʻahaʻa i nā mea i loko o ka pā me ka hapalua o ke aniani o ka hupa mea kanu. E hoʻohui i 2-3 punetēpē o ka paʻakai kirīmi maoli a i ʻole ka ʻaila kaumaha e hana ai i kahi ʻuala. E kau me ka paʻakai, ka pepa, a me ka oregano.
5. Ma hope o 2-3 mau minuke hiki iā ʻoe ke ninini i nā mea i loko o ka pā i loko o kahi pā casserole. E kāpīpī i nā mea kanu me ka grated Gouda a i ʻole Emmental a hoʻomoʻa i ka gratin i ka umu ma 200 degere a hiki i ka ʻeleʻele gula.

ʻO ka wikiwiki a me ka maʻalahi: nā hua palai me ka spinach

Inā ʻaʻohe ou manawa a makemake ʻole paha e kū i mua o ke kapuahi no ka manawa lōʻihi, ʻo ka spinach cream mai ka paʻukū me ka hua palai he meaʻai maikaʻi loa ia.

1. Hiki iā ʻoe ke hoʻohana i ka spinach mai ka pahu hau hau inā makemake ʻoe iā ia me ka wikiwiki, a i ʻole hiki iā ʻoe ke kuke i ka spinach iā ʻoe iho - e haʻi pū mākou iā ʻoe pehea e hoʻohālikelike ai i kāu spinach ponoʻī.
2. I ka pau ʻana o ka spinach, e hoʻohui i 1-2 punetēpē o ka aila i ka pā.
3. E uhaʻi ma kahi o 2-3 mau hua i kēlā me kēia kanaka i loko o ka pā. Hiki iā ʻoe ke ʻai iā lākou ma kekahi a i ʻole nā ​​ʻaoʻao ʻelua.
4. E kāpīpī i ka paʻakai a me ka pepa ma luna o nā hua palai a hoʻonohonoho i nā papa me ka spinach.