Nā Malu Kūikawā no ka Lāʻau a me ka Ola
Ke nānā neiʻoe eʻai i ka maikaʻi akā eʻoluʻolu ana i nā meaʻaiʻono e makemakeʻoe eʻai hou aʻano hou? ʻO kaʻai'āina nui ma luna o ka nui o nā huaʻai a me nā huaʻai hou, nā kīʻaha piha, nā pi, nā lekile, nā nati, kaʻaila olive, ka iʻa, a me kahi liʻiliʻi o ka lama a me ka cheese-ʻo ia kekahi o nā mea ola loa o ka honua. Mahalo i kona mau meaʻai a me nā meaʻono,ʻo ia kekahiʻanoʻai e hiki ai iāʻoe ke mālama no ke koena o kou ola.
Ke hōʻikeʻia he haneli hanana hoʻonaʻauaoʻepekema i nā poʻe e pili kokoke ana i ka'āina Mediterranean eʻike nui i nā pono olakino, mai ka maikaʻi o ka puʻuwai a me ka iwi a me ka loaʻaʻole o ka hōʻeha me ka maʻi maʻamau i ke ola lōʻihi. Hoʻokahi o nā hana hou i pili pū i kaʻai'āina Mediterranean me ka liʻiliʻi o ka lolo i ka makahiki.
He mea hoʻokahi ia eʻike ai i nā pōmaikaʻi a pau o ka Mediterranean, a me ka hoʻopiʻi likeʻole e hoʻokomo i ka hana. Eia kekahi mau mīkini Pākīpika no kēlā me kēia pāʻina o ka lā e hoʻomaka ai:
ʻO ka kakahiaka kakahiaka
E like me nā momona ma nā wahi he nui o ka honua nei, e hoʻolālā i ka momona ma ka Mediterranean Mediterranean e like me ka lā o ka hebedoma. I ka hopena o ka hopena,ʻo ka pōpōpō (aiʻole brunch) he manawa kūpono e'ākoakoa ai me nā hoaaloha a me nāʻohana, hoʻomaha, a hauʻoli i ka pālahalaha likeʻole.
Ma nā wahi o ke Kaiwaena Komohana, e like me kaʻike paha i nā papapalapala i kāpalaʻia i kaʻailaʻaila a kāpīpīʻia me ka zaʻatar (kahi maloʻo i ka hikina o Middle Eastern), nā'āleʻa momona a paʻakikī, hummus, kūkō hou a me ka salamina , nāʻoliva, a me nā hua'iliala i ka papa.
I loko o ka pule o ka pule, he wikiwiki a he māmā ka kakahiaka i ke Kai Pākīpika.
E ho'āʻo i kēia mau swaps:
| Inā makemakeʻoe: | E ho'āʻo: |
| ʻO ka palaoa a me ka waiū | Oatmeal me ka waiū, i hoʻouluʻia me ka kinamona, ka meli, a me ka sliced hua hou |
| Pāpaʻi pilala me ka waiʻa | ʻO kaʻeke palaoa piha piha me ka pālahalaha maikaʻi, e like me hummus, guacamole, aiʻole kahi pua kao a me ka hou, a hoʻoulu me nā hua baʻa a me nā hua hou ma kaʻaoʻao |
| ʻO ka mīmū me ka waiū | Helene Gregurt parfait me granola, hua hou, a me ka meli meli ma luna |
ʻO ka Hōʻaikaʻi Hōkū Hou 1-2-3 Hōʻike, hoʻouluʻia e kaʻahaʻaina Pākīpika, hoʻoponopono i nā meaʻai kakahiaka iʻekolu mauʻano:
- Pau ka'ō
- Nā huaʻai a huaʻai paha
- ʻO kahi kumu pilikino (e like me nā hua a me ke kēpau)
ʻO kaʻaiʻana i kekahi mea (ʻo kahi'āpana liʻiliʻi ināʻaʻoleʻoe e pōloli i ke kakahiaka) mai kēlā me kēia mauʻano e hoʻoweliweli iāʻoe ae hoʻopiha iāʻoe a hiki i kaʻaina awakea.
ʻO kaʻaina awakea
I ka hoʻomakaʻana o ke kauwela,ʻo ka horiatiki, aʻo ka sāleta Helene kahiko, ua hoʻomakaʻia keʻike pinepineʻia i nā papa Helene. He mau meaʻono liʻiliʻi-keʻono, kukama,ʻelaʻulaʻula, pīpī'ōmaʻomaʻo, ka hulu waiū hipa, a me Kalamata olives-a ua hoʻolakoʻia i kaʻailaʻoliva wahine, ka waina wili waina, a me ke kui o ka paʻakai a me ka minegano maloʻo. ʻO nā pālahalaha hou he mau koho nui no kaʻaina awakea, me ka palaoa pita a pau paha i kaʻaoʻao.
E ho'āʻo i kēia mau swaps:
| Inā makemakeʻoe: | E ho'āʻo: |
| ʻO ka sandwich kāpili'okena me nāʻalani | ʻO kahi sandwich me ka mea kīnaʻi a iʻole i kālaiʻia i ka iʻa, e like me ka tuna, sardines a me ka waipalamona, a me ka saladi'ōmaʻomaʻo hou a iʻole ka māmā māmā ma kaʻaoʻao |
| ʻO ka sāmeka Cobb me ka pāpale lole uliuli | Hanaʻiaʻo Fattoush, he kahawaihonua Mediterranean, mai nā'āpana momona o ka pita, a me ka wai o ka wai lemoni, aʻo kēlā me kēia hua laʻa ma ka lima-kukama, nā'ōmato, nā huluhulu, a me nā'olika'ōmaʻomaʻo e hoʻohui mauʻia, me nā lālā hou e like me ka pāhū a mint |
| ʻO ka palaoaʻo Beef Reuben | ʻO ka mīkini mezze me kaʻoliva, ka hummus, ka lihi, nā hua hou, a me ka pita a me nā pīkī (inā eʻike ponoʻoe i kaʻiʻo, e hoʻopili iʻelua mau'āpana) |
Eʻai
ʻO ka maʻamau ma ka Mediterranean,ʻo kaʻaina awakea kaʻai nui loa o ka lā a me kaʻaina awakea he mea maʻalahi. Ināʻoe e hoʻohana i ka meaʻoluʻolu, nā meaʻaiʻono hou aʻe, ho'āʻo i ka hoʻokolohuaʻana i nā mea ulu hou a me nā meaʻala.
ʻO nā mea kanu a me nā meaʻono e kōkua i nāʻike o ka'āina o nāʻano bakina-cumin, nā kinamona, a me ka hānai i loko o ka Mediterranean Mediterranean a me ka moa oreno, koume, a me ke keʻokeʻo maʻEu Iu Europa-a emi lākou i ka pono e hoʻohui i ka paʻakai a momona i ka wā e kuke ai.
E ho'āʻo i kēia mau swaps:
| Inā makemakeʻoe: | E ho'āʻo: |
| ʻO Mac a me ka paʻakai | Ka liʻiliʻi liʻiliʻi o ka paʻi palaoa palaoa (e pili ana i 2/3 kapu i kuʻiʻia) me ka'ōnihi wilted, kaʻaila, nā pīni keʻokeʻo, nā anchovies haʻalulu, parmigiano reggiano kahi, a hoʻolālāʻia me ka paʻi, nā meaʻulaʻula, a lemon. |
| Hoʻokuʻu a hoʻoulu | Hoʻopiliʻia ka moa ma ka palaoa pita a pau me ka tzatziki (kūkono i ka meaʻono yogurt), i hoʻohanaʻia me nā uala i hoʻokuʻuʻia me kaʻalani a me kaʻoliva |
| ʻO ka iʻa a me nā'āpana | ʻO ke kīpī a me ka iʻa salmon-grilled, ka mea i hanaʻia, aiʻole i kāluaʻia i loko o ka palaka-me nā'ōpū a me nā kīʻahi kau, e like me ka'ōnihi a me nā kālepa. (Quinoa, ka laiki iki, a me ka sorghum he mau meaʻono iʻole ka ponoʻole.) |
ʻO kaʻaiʻana i nāʻano hua likeʻole, nā hua kanu, nā peni, nāʻanoʻano, nā kīʻaha piha, nā lekile, a me nā mea ola'ē aʻe ka mea maikaʻi loa no kaʻai kaulike. Ma kaʻoliʻoli, he nui nā meaʻono a me nā mea'alaʻau Mediterranean e hoʻoikaika iāʻoe. Ma hope o nā mea a pau,ʻo ka poʻe e noho ana i ka Mediterranean Mediterranean eʻai ana pēlā no nā kenekulia.
ʻO Oldways, kahi papahana hoʻonaʻauao kūpaʻa a Boston, i hoʻokumu i ka Pyramid Diet Pyramid i 1993 me ke Kulaʻo Health Health a me ka Hui Ola Ola ma ka Harvard.