E nānā aku kākou: Inā kohoʻoe i 10 o kou mau hoaaloha, hiki i ka hapalua o lākou ke'ōlelo aku i nā kīlalani Farani e like me kā lākou meaʻai punahele. Akā, ma muli o ka hoʻonohonohoʻana i ka papahana meaʻai ma kahi haleʻaiʻai wikiwiki, he 400 mau calories a he 20 grams o ka momona, he meaʻai kūpono no ka meaʻai. Eia nā mea a pau e pono aiʻoe e pīhoihoi i kāu kīnā ponoʻole ma ka home.
Nā Mea Hana
- Nā Pākī Baking a me kaʻAna: ʻO ia, ua kāluaʻia kēia mau mea Farani,ʻaʻole i paʻi. A maikaʻi loa lākou. Hoʻokahi iʻelua pāpale bakena (e like me kāu umu, he kumu) he mea e pono ai. Hiki i nā lima? ʻO ke ana wela ahi no ka hoʻomaopopoʻana i ka wiliʻana o kāu umu i ka hoʻoponopono kūpono. Mahaloʻoe i ka nui o nā hōʻike wela.
- Pāʻaniʻole: ʻO kēia mea he mea nui i kāu lumi kuke. E like me ka inoa e pili ana, mālamaʻia ka meaʻai mai ka pīpī i nā mea a pau āu e hoʻomoʻa ai i loko o ia. Inā makemakeʻoe e hoʻohana i kaʻaila maʻamau, makemakeʻoe e hoʻonui i ka 120 calories a 14 grams o ka momona ma ka punalāʻau. ʻAʻole pono.
- Ka Pākiko Cutu: ʻOiai e hiki iāʻoe keʻai i ka pākī liʻiliʻi loa me kaʻole o hoʻokahi, e hana ka meaʻokiʻoki i nā kīhā ma kahi o 34 pakenekaʻoi aʻe ka hauʻoli. ʻO nā wīwī e like me ka lauhuʻi e hana ana e hoʻohālikelike loa i ka hua Farani. Hoʻolahalahaʻia nā meaʻokiʻoki'āpala no kaʻokiʻana i nā kīlaʻau a me nā meaʻawaʻawa'ē aʻe.
Nā koho kumu nui
- Akāʻo Squash Butternut : ʻO kaʻu hele-i ka meaʻai no ka hala halaʻole-hewaʻole ka'ōmaʻomaʻu. ʻO kaʻono a me keʻano likeʻole me ka uala, akāʻo ka'ōmaʻomaʻa he hapalua o nā'alaʻula a me nā calories. ʻO kēlā me kēia'āpana o ka'ōmaʻa'ōmaʻa he 13 calories, a me ka hapa hapalua o ka fiber. E'ānai wale i ke kino o ka'ōpala ma mua o kaʻailaʻana.
- Turnips : He alaʻono kēia eʻoluʻolu ai e kiʻi i ka paʻi fry French, keʻoleʻoe e makemake i ka hopena hoʻomaʻamaʻa maʻamau ma kahi kū'ē i ka'alalaʻuala. Loaʻa i kahi kīʻaha pīpī i kēlā mea - he'anikani punahele spud. E loaʻa wale nā calo he 8 mauʻeke a me ka hapa hapalua o ke fiber. ʻO ka averageipipite average average approximately 12 ounces - just 95 calories.
- Kaloka: ʻO kahi kumu kumu hoʻokipa nui loa. Hiki ke aloha i nā pīlaʻiʻuala. ʻO ka auneke o ka kāloti kahilo he cala 12 a ma lalo wale nō o kahi'āpana fiber. ʻAʻole i maʻalahi kēia mau mea e like me kekahi o nā mea'ē aʻe, akā, uaʻono lākou.
- ʻO Russet Potatoes :ʻO kekahi manawa, e hana wale nā kīhāpai Farani. ʻO nā mea ma waho a me ka'ōpū i loko o ka naʻau he meaʻono loa. A ināʻoe e nānā i kāu'āpana nui a pili i kaʻu papa hanaʻole-ʻole-paʻi, hiki iāʻoe ke hauʻoli iā lākou i ka halaʻole. Aia 22 calories ma kēlā a me kēiaʻoka o kaʻuala'alala, a me ka hapalua o ka fiber. He mea nui loa ke nānāʻana i kāu mauʻuala. Aia kekahi manaʻo kuhi likeʻole e kaumaha ana kaʻela russet i 6 mau ounce, akāʻo kā mākou pahuhopu ho'āʻo i loaʻa he 12 mau auneke i pololei.
- Half 'Hal Hal: ʻO ke ala maikaʻi loa e loaʻa ai kahi māla nui o ke kanuʻana, me ka hoʻohanaʻana i nāʻuala, e hele i "hapalua." ʻO nā huaʻuala me nā'ōmaʻomaʻu a me nā kāloka. Hoʻopihaʻia ka rīpī Līpī me nā turnips.
Pono Pono-Haves
- Seasonings: ʻO wau nō he kahuna purema i ka wā e hoʻoulu ai i koʻu mau kīhālani Falani -ʻo kahi paʻakai liʻiliʻi wale nō ia. Inā makemakeʻoe e hoʻonai i nā mea i luna, hoʻokolohua me ka lepoʻeleʻele, kaʻaila kalo, a me kaʻaila. A iʻole e hāʻawi aku i kāu'ūla i ka'ōniʻona maikaʻi me ka kinamona a me kekahi meaʻalani-ʻole kalo.
- Hoʻoponopono Kūmole Paʻunuʻu:ʻO ka Ketchup he mea maʻalahi loa ia, a he emi loa ia i nā calories, me kahi i 15 mau pākeke. Mahalo maikaʻi ka meaʻai BBQ - e nānā i hoʻokahi me nā calo he 45 a iʻole ka liʻiliʻi no 2 mau hapa liʻiliʻi.
Pehea-i
- ʻO ka umuʻeleʻele i 425 dekel. E paila i kahi pepa baking (aiʻoleʻelua) me ka'ōmole pahuʻole.
- Peel i kāu mea kanu i kohoʻia, aʻokiʻoki i loko o nā spears / fry-fry. E hoʻonele i ka waiʻoi aʻe, a kāpīpī i nā mea kau.
- E hoʻopili i ka'ūla ma nā pepa (s). Mai hōʻiliʻili iā lākou,ʻaʻole hoʻi lākou e'ōwili.
- E puhi a paʻi a kuʻi, eʻoki i waena, 30-40 mau minuke. (Hiki ke hoʻohālikelike ka manawa ma muli o ka nui o kāu kānana.) E hana me kāu peʻa punahele.
No ka hoʻolālā hewaʻole, nā meaʻai, nā mea kōkua, a me nā mea'ē aʻe, e kākau inoa no nā leka uila o nā lā aʻole e hele i ka Hungry Girl!