Emma Miller
ʻEkolu mau meaʻai maʻalahi no ka meaʻai maikaʻi. ʻO ka papa kuhikuhi o kēlā me kēia o mākou e loaʻa mau i nā ʻano meaʻai e hāʻawi i ke kino i nā huaora a me nā minela e pono ai. Ma waho aʻe o nā meaʻai nui, i ka lā pono mākou i nā meaʻai wikiwiki e hoʻomāʻona i ka pōloli a hoʻopiha i ko mākou ikehu.
I mea e mālama pono ai i kou kino i ka lā a pau a e hōʻoia i ka metabolism paʻa, pono e hoʻomanaʻo pono ʻoe e ʻai pono. Me ia mau huahana pono ʻole, ʻoluʻolu a olakino kāu meaʻai ma ka hana, ma waho, a i ʻole i ka wā awakea.
ʻO nā'ōwili zucchini maikaʻi
Oe e Pono:
- 2 zucchini medium - maʻamau a i ʻole zucchini;
- 1 he punetune o ka aila 'aila;
- 3 punetune o Greek yogurt;
- 150 g o ka umauma moa i hoʻolapalapa ʻia;
- 100 g o ka feta;
- ½ ʻaka;
- ½ ʻulaʻula pepa;
- paʻakai - e ʻono.
E holoi maikaʻi i ka zucchini a ʻokiʻoki i loko o nā ʻāpana lahilahi, ka paʻakai, ka palaki me ka ʻaila ma nā ʻaoʻao ʻelua a me ka palai a palupalu, a laila e hoʻomaha. E ʻoki maikaʻi i ka ʻonika a me ka pepa, a ʻokiʻoki i ka moa i ʻāpana.
E hamo i ka pā zucchini ma kekahi ʻaoʻao me ka yogurt, a kau i ka moa, ka pepa, a me ka ʻaila ma luna. E ʻōwili i ka ʻōwili i loko o kahi ʻōwili a kau ma luna o kahi pā, e humu i ka ʻaoʻao i lalo.
Frittata – he mea ʻai no ka kuke ʻana
Oe e Pono:
- 4 mau hua manu;
- 1 uala;
- 1 tōmato, 4 tōmato cherry;
- 100 g o ka spinach;
- ka paʻakai, nā meaʻala - eʻono;
E holoi maikaʻi i ka ʻuala, ʻili, a ʻoki. E kuʻi liʻiliʻi nā hua, a hoʻohui i ka ʻuala, ka spinach, ka paʻakai, a me nā mea ʻala. E hoʻokomo i ka hui ʻana i loko o ke silikoni a i ʻole ka metala (ʻaila iā lākou me ka ʻaila) mau pahu muffin. E kaomi mālie i nā ʻāpana tōmato a i ʻole nā ʻāpana cherry i loko o ka hui. E puhi no 20 mau minuke ma 180 degrees.
Egg pancakes me kahi hoʻopiha
Oe e Pono:
- 2 mau hua manu;
- ka paʻakai a me nā mea ʻala - e ʻono;
- 50 g o ka turkey i hoʻolapalapa ʻia;
- 50 g o ka yogurt Helene;
- 50 g o ka paʻakai;
- 1 teaspoon o ka aila mea kanu.
E kuʻi i hoʻokahi hua me ka paʻakai a me nā mea ʻala i loko o ke pola. E wela i ka pā palai, e hamo i ka ʻaila, e ninini i ka hua, a hohola i lalo ma kahi ʻāpana lahilahi. Ma hope o 30 kekona, e hoʻohuli i ka pancake a kuke no ka hapalua minuke.
E ʻoluʻolu iki nā pancakes a palaki me ka yogurt. E ʻoki i ka pipi a me ka pipi i mau ʻāpana lahilahi, e kau i waenakonu o ka pōʻai hua, a ʻōwili i ka pancake. Hiki iā ʻoe ke hoʻohana i kēlā me kēia hoʻopiha i kou makemake: pipi, moa, iʻa, mea kanu, hummus, a pēlā aku.
