Crystal Nelson
Me ka ʻai ʻuala, ʻōlelo ka inoa: ʻo ka mea nui o ka meaʻai ʻo ka ʻuala. Hoʻohui ʻia lākou me nā meaʻai ʻē aʻe. Akā, hana ka ʻai ʻuala a ʻōlelo ʻia?
He aha ka ʻai ʻuala?
E like me ka inoa e hōʻike nei, ʻo ka ʻai ʻuala ke nānā aku i ka ʻuala no ka lilo ʻana o ke kaumaha. Hoʻohui ʻia me nā meaʻai olakino like ʻole a hoʻomākaukau ʻia i ka momona haʻahaʻa. Loaʻa ka ʻuala ma lalo o 70 mau calorie no 100 grams. ʻO ka fiber meaʻai i loko e hōʻoia i ka saturation koke, a hoʻohana maikaʻi ʻia ka protein e ke kino. Eia kekahi, lawe ʻia ke kaulike acid-base i ke kaulike, kahi hopena maikaʻi i ka metabolism a me ka momona momona. ʻO ka ʻuala i hoʻomoʻa ʻia a hoʻoluʻu ʻia. Loaʻa iā lākou ka starch kūpaʻa ʻaʻole i wāwahi ʻia i loko o ka ʻōpū. ʻO ia ke ʻano o ka piʻi ʻole o ke kō koko koko a puhi koke ke kino i ka momona. Akā, ʻaʻole pono lākou e wela hou.
He aha ke ʻano o ka papahana meaʻai no ka lilo ʻana o ke kaumaha ma ka ʻai ʻuala?
No laila, ʻaʻole pono ka ʻai ʻuala ma mua o kekahi mau lā. Eia kekahi, pono e hui pū ʻia ka ʻuala me nā meaʻai ʻē aʻe e lilo ai ke kaumaha. Hiki ke ʻano o ka hoʻolālā e like me kēia, me nā mea ʻai kūpono no ka ʻai ʻuala:
ʻO ka lā mua o ka ʻai ʻuala
- kakahiaka: berry yogurt
Hoʻomākaukau: Hoʻohui i 200 g yogurt, 150 g mau hua maloʻo, a me 1 tbsp maple syrup. E ʻohi i 2 pahū palaoa wholemeal ma luna. (Ma kahi o 360 kcal) - ʻO ka ʻaina awakea: ka pipi turkey me nā mea kanu
Nā mea e pono ai no 1 kanaka: 2 tsp mea kanu Italia (paʻa), 2 tsp ʻaila ʻoliva, pepa, 150 g turkey steak, 1 ʻulaʻula liʻiliʻi/melemele ʻulaʻula kēlā me kēia, 100 g courgettes, 1 aniani, 2 cloves o ke kāleka, 200 g ʻuala, paʻakai. , 1 tōmato, 30 g herb quark
Hoʻomākaukau: E hui i nā mea kanu, kaʻaila, a me ka pepa. E hoʻokahe i ka ʻiʻo i ⅓ o ka ʻaila herb. Eʻokiʻoki i nā mea kanu i nā'āpana a me nā'aleʻa i nā'āpana. Peel i ke kālika a me ka ʻuala a ʻokiʻoki i ka hapalua. Hoʻohui i nā mea a pau me ka ʻaila herb i koe a me ke kau. A laila, e hoʻomoʻa i loko o ka mold i ka umu ma 200 degrees no ka approx. 45 minuke. Huli hoʻokahi. E hoʻomoʻa i ka'ōmato no kahi o 10 mau minuke. E hoʻomoʻa i ka steak i loko o kahi pā wela no kahi o ʻekolu mau minuke ma kēlā me kēia ʻaoʻao a laila kau. Ua lawa ka quark no kēlā. (Ma kahi o 520 kcal) - I ke ahiahi: Potato Bolognese
Hoʻomākaukau: E hoʻolapalapa a peel 250 g ʻuala. Fry 150 g pipi tartare i 1 teaspoon aila a me ka manawa. Deglaze me 200 g pizza tomatoes. E hoʻokuʻu i ka mea a pau noʻelima mau minuke. Ma muli o kou ʻono, hiki ke hoʻohui ʻia kēia meaʻai ʻuala me nā ʻano mea kanu ʻē aʻe, e like me kā kāloti, pī, a i ʻole nā halo. (ma kahi o 400 kcal)
ʻO ka lā ʻelua o ka ʻai ʻuala
- Kakahiaka: palaoa cheese cream
Hoʻomākaukau: E hohola i 1 tsp pata a me 2 tbsp i ka paʻakai cream māmā ma nā ʻāpana palaoa ʻelua. E hoʻonani i ka berena me ka'ōmato a me 30 g kukama. (Ma kahi o 330 kcal) - ʻO ka ʻaina awakea: ʻuala a me ka hua manu ragout
Mea hoʻohana no 1 kanaka: 300 g ʻuala, paʻakai, 1 hua manu (ka nui L), ½ tsp pata, ½ tsp palaoa, 5 tsp waiu, 5 tsp mea kanu meaʻai, ½ tsp horseradish (jar), pepa, 1 puna puna, 1 kāloti , 1 tsp aila, 1 spright o ka parsley
Hoʻomākaukau: Peel i ka ʻuala, ʻoki i ka hapalua, a kuke i ka wai paʻakai no kahi o 20 mau minuke. E hoʻolapalapa i ka hua no kahi o 10 mau minuke, holoi a ʻili. E puhi i ka pata, e hoʻoulu i ka palaoa a hoʻoulu i ka waiū a me ka hulu a lawe mai i nā mea a pau i kahi maʻi. E hoʻokuʻu no kahi o 5 mau minuke. E hoʻomoʻi i ka ragout hapalua me ka horseradish, ka paʻakai, a me ka pepa. Eʻokiʻoki i nā mea kanu i nā'āpana liʻiliʻi. Fry i ka aila no kahi o 8 mau minuke a hoʻohui i ke koena o ka ʻai. E ʻālua i ka hua. E hoʻokahe i ka ʻuala a ʻoki i ka pā paʻi. hoʻonohonoho i nā mea a pau. Manaʻo kōkua: Loaʻa i kēia meaʻai ʻuala kahi paʻi kūikawā ke hoʻohui ʻia ka curry i mea ʻala. (Ma kahi o 430 kcal) - I ke ahiahi: palai ʻuala hoʻomākaukau: Fry 250 g kapaʻuala slices, a me 1 shallot i 1 teaspoon o ka aila. ʻO ka manawa 75 g quark, 1 tbsp i ka ʻaila linseed. E lawelawe i nā mea a pau me 75 g ham lean. (Ma kahi o 460 kcal)
ʻO ka lā 3 o ka ʻai ʻuala
- Kakahiaka: Huaʻai ʻāwili ʻia
Hoʻomākaukau: ʻO ka manawa a me ka whisk 3 hua. E ʻoki i 1 ʻōmato a me 100 g courgettes. ʻO ka'ōmato a me ka zucchini i ka 1 tsp aila. E hoʻohui i ka hua a waiho. (Ma kahi o 290 kcal) - ʻO ka ʻaina awakea: ʻO Salmon me ka salakeke ʻuala
ʻO nā mea hoʻohana no 1 kanaka: 250 g ʻuala, ¼ l mea kanu meaʻai, 100 g kukama, 100 g cherry tomatoes, 1 tsp salad cream, 3 tsp winika, 2 tsp basil pesto, 150 g salmon fillet, paʻakai, 1 kiʻi kō, 1 tsp wai lemon, 1 tsp aila, pepa
Hoʻomākaukau: Peel a hapalua i ka ʻuala, a laila e kuke i ka broth no kahi o 20 mau minuke a maʻalili. Eʻokiʻoki i ka kukumba a me nā'ōmato i loko o nā'āpana liʻiliʻi. No ka cream salad, hoʻohui i 1 teaspoon o kēlā me kēia o ka vīneka a me ka pesto. E hoʻomoʻi i ka iʻa me ka paʻakai, ke kō, a me ka wai lemi a paʻi i 1 teaspoon o ka aila no 3 mau minuke ma kēlā me kēia ʻaoʻao. E hoʻokahe i ka ʻuala, e waiho i 1 punetēpē o ka hupa. E hui pū me 2 punetēpē o ka vīnega, nā mea kanu, a me ka ʻaila, a me ke kau. E lawelawe a hoʻoheheʻe me ke koena o ka pesto. (ma kahi o 540 kcal)
• I ke ahiahi: ʻuala a me ka salakeke feta
Hoʻomākaukau: E hoʻohui i 250 g ʻuala ʻuala, ½ ʻokiʻoki i ka avocado, 5 mau tōmato cherry, a me 40 g feta. E hui pū me 1 teaspoon o kēlā me kēia o ka ʻaila linseed a me ka vīneka a me ke kau. ʻO kēia kahi o ka ʻai ʻuala a me ka ʻai Mediterranean - hiki ke hoʻohui maikaʻi ʻia nā mea ʻelua. (ma kahi o 420 kcal)
