Recipes and Tips
He aha ka mea e hoʻolapalapa ai nā mea kanu kūpono i ka home no kā lākou keiki? ʻOiai, nui nā hua, nā puaʻa, a me nā kīʻahaʻokoʻa i loko o kā lākou lumi kuke, akā eʻike pūʻia nō hoʻiʻoe i nā pāpaʻi a me nā kānana maikaʻi. Hoʻomaopopo i nā meaʻai hoʻomanaʻo no ka hānaiʻana i nā keiki.
Pro Manaʻo: Maiʻoni
Hiki i nā meaʻai hoʻomanaʻo ke hoʻomalu i kaʻai maikaʻi, akā,ʻaʻole ia heʻano nui loa ka manawa e kūʻai ai a kuke i nā meaʻai.
No ke kūpono i nā pono o nā meaʻaiʻai a me nā mea hōʻoleʻole, pono e loaʻa a koho wikiwiki nā koho maikaʻi. Hoʻopili ka nui o nā lunaʻike i ka hoʻopiliʻana i nā papaʻai meaʻai a me ka hoʻohanaʻana i ka hoʻomohana nuiʻana a me ka waihona papahana no ka mālamaʻana i nā pono olakino a me nā meaʻai.
Aia kekahi mea nui loa nā mea olakino olakino i manaʻoʻiʻo i ka wā e lawelawe ai i nā meaʻai-eʻai nā mea a pau i ka mea like. ʻAʻole hiki i kahi manawa kūpono e hana ai i kaʻaiʻana a iʻole ka mālamaʻana i nā manaʻo o kahi keiki hānai. Uaʻike nā poʻe pilikino i ka hāʻawiʻana i ka meaʻai kaiʻai e koi ana iā lākou e hoʻopaʻa i ka papa. Ke lawe nei i kahi laina maʻemaʻe ma luna o "no kaʻaina awakea, lawe a waiho paha" i mua e kōkua i nā'ōpiopio e ulu a lilo i meaʻai a me ka meaʻai.
Loaʻa nā manawa kūpono e hāʻawi aku ai i ka hānai maikaʻi i nā keiki i kēlā me kēia pāʻina. Eia kekahi mau hiʻohiʻona nui.
Mea Hoʻomalima Pilikino
Kūpono ka poʻe akamai e pono ke kakahiaka kakahiaka! Hiki i ke kakahiaka kakahiaka kakahiaka ke hoʻokau i ka pihi, no laila eʻimi i ka maʻalahi.
Paʻiʻo Fruity Oatmeal
Nā meaʻai na Adina Pearson, RD
He mea maʻalahi kēia pāʻani i mua aʻoliʻoli i ke kakahiaka.
- 6 ipuʻaila i'ōwiliʻia
- 1 ke kīʻaha koko
- 2 teaspoons me ke kinona
- 1 hōʻiliʻili i kahi nihi paʻi
- 2 kapu waiū
- 4 mau hua
- 1/2 kīʻaha i ka waiū
- 2 teaspoon vanilla kahi
- 3/4 i nā lāʻau'iliane maloʻo
- 1 'āpau pepa paʻa
- Pono i kāu hua punahele,'āpala, e uhi i lalo o ka pā
ʻO ke ahi e hoʻolapalapa ai i 350F (175C). I loko o kahi kīʻaha nui, e hui pū i nā oats, ke koko, ke kinamona, a me ka paʻakai. E luhi i ka waiū, nā hua, ka waiū maʻemaʻe, a me ka extract vanilla. E hoʻolālā i nā huaʻikuʻi maloʻo maloʻo a me ka walnuts. E hoʻouka i ka hua / ka maloʻo / nā hua i kalo i loko o ka mīkini palaoa 9 × 13, hiki ke uhi i ka lalo. E uhi i nā huaʻala me ka oat kāpili a hoʻolaha nui. E puhi i loko o ka umu wela i 40 mau minuke.
Hoʻopiʻi Mīkini Oat Bat
Nā meaʻai na Diana Rice, RD
He meaʻai nui kēia no nā keiki a me nā poʻe mākua! He wikiwiki wikiwiki lākou aʻaʻole e loaʻa i ke kō i kōʻia, a he mea nui loa ia e hoʻohana ai i ka maiʻa maiʻa.
- 3 maiʻa nui
- 1 ka'ōmole'ōwili
- 2/3 kīʻaha almond
- 2/3 kapu waiū o koho (hoʻohana wau i ka waiū bipi kau)
- 1/2 kapu lākiu niu
- 1 nui nui
- 1 teaspoon meramona
- 1/2 ¼ i ka palaoa
- 1/4 teaspoon ka paʻakai
ʻO ka umuʻeleʻele a 400F. ʻO ka momona momona a me nā mīkini pahu mīkini, i hoʻokaʻawaleʻia. E kau i nā mea a pau i loko o ka mea hoʻonui i ka punahele a me ka meaʻai. E huiʻo a hiki i ka manawa e hui pūʻia (maikaʻi ia no kaʻohi a me ka niu e waiho i ka liʻiliʻi iki).
E ninini i loko o ka pahu muffin a me ka mīkini muffin. E kīʻaha no 20 mau minuke (like ka manawa bake no nā pan panʻelua). E hoʻokuʻu i nā mīkini kuʻiʻia mai nā pāpū ma luna o ka lālā kelepona i ka wā e maʻalili ai lākou e lawa ai.
ʻO kaʻaina Lunch me Dinner
ʻO ka mea hoʻomanaʻo no ka meaʻai hoʻomanaʻoʻo Jill Castle ka manaʻo e hoʻomanaʻo pono i kaʻaiʻana o ka'ohana.-eʻai nā kānaka a pau i nā meaʻai hoʻokahi. Hoʻohanaʻo ia i nāʻano hana likeʻole no ka lawelaweʻana iā lākou i kaʻohana-me kaʻai a pau i hoʻonohonohoʻia i waenakonu a lawelawe pono nā mea a pau, a iʻole e kālaiʻia a lawelaweʻia i kaʻaina 'Dinner Bar'.
E hāʻawi i kēia mau leka a hele.
ʻO Lentil Chickpea Huamona Paʻona me ka Feta
Nā meaʻai na Jessica Fishman Levinson, MS, RDN, CDN
No ka Saladi
- 1½ 'aila i mīni' ia (e like me ka trader Joe a me ka mea ' aihue, nā mea' ai i kaʻai)
- 1 ka pele i hoʻouluʻia a holoiʻia i ka moa liʻiliʻi iʻole i paʻakai
- ½ mau pepa bell bell
- ½ mīkini kapu Persian a me nā kukumba English (mālama au i kaʻili, akā i ka pehu inā makemakeʻia)
- ½ kahi kulina
- ¼ hue pomegranate (nā kumuhanaʻokoʻa'ē aʻe i nā kau'ē aʻe)
- Arugula ai 'ole nā greens haʻalulu (kō koho)
No ka Dressing
- 3 punetēpona wai wai lemon
- 4 teaspoonʻailaʻaila
- 1½ teaspoons ka'ōpū'okiʻona Dijon moʻokāʻau
- 1½ teaspoons maple syrup
- ¼ teaspoon Kosher paʻakai
- Nā meaʻala honua, eʻono
I kahi kīʻaha nui, e hui i nā lelo, ka moa, ka pepa, nā kukama, nā, a me nā pomegerane. I loko o ke kīʻahaʻuʻuku aiʻole ka pahu paila, e pākī i ka wai lemon, kaʻaila, ka mūkeke, ka paʻakai, ka paʻakai, a me ka pepa, eʻono. E ninini pono i ka salakeke o ka meli palapi a me ka hoʻoulu e hui. E lawelawe ma luna o kahi moena o arugula aiʻole nā'ā'ī āpau i makemakeʻia.
10-Minute hoʻokahi-Pan Lemon Chicken
Nā meaʻai na Natalia Stasenko, MS, RD, LDN
- 1 mau pou umauma (3 mau liʻiliʻi aʻelua paha)
- ka paʻakai, ka pepa eʻono ai
- 2 punetēpē ka paʻakai
- 2 punetēpō palaoa
- 1 lemon, i hoʻopiliʻia i nā'āpana
E paʻi i nā ū moa iʻelua aʻehā mau lōʻihi. E paʻi mau iā lākou i mea e loaʻa ai ka mānoanoa like ma waena o ke kōpena. ʻO ka manawa me ka paʻakai a me ka pepa.
E kāpīpī i nā kīpili me ka palaoa ma nāʻaoʻaoʻelua a hoʻonāueue i ka hana. E hoʻokuʻu i ka waiū ma ka pā. E hānai i nā umauma moa a hiki i ka manawa e'āpala iki ai a kuʻiʻia, no ka 2 i 3 mau minuke ma kēlāʻaoʻao.
E hoʻoneʻe i ka moa ma kahi pāpale a hoʻouhi me ke kī. Eʻoki i nā lemon ma ka pā, e hoʻokomo me kahi māmā e hoʻokuʻu i nā wai. E hoʻomoʻi i ka moa i ka pā, e hui me nā lemona a me ka wela no nā minuke.
Hoʻopuka Pāʻani
He mea maikaʻi no nā keiki i ka meaʻai ma waena o nā meaʻai, akā, e pale i ka hoʻopihaʻana iā lākou i ka palako. He mea nui nō hoʻi ka hanaʻana i nā meaʻai e kūpono ana e like me ka mālamaʻana i nā pōʻai. Ua hanaʻo Carrot Cake Energy Bites no kāna keiki. "Ua kūpono iā ia ke hopuʻia me kona mau lima liʻiliʻi a he kūpono maikaʻi o ka protein a me ka fiber."
Kaomiʻanaʻo Cake Energy Bites
Aʻaiʻia e Nazima Qureshi, MPH, RD, CPT
- 1 mau kīʻaha kapu
- 1/2 kapu i'ōwiliʻia
- 1/2 kāloti kāpili, kahi'āpana momona
- 1/4 kahe hemp
- 1/2 teaspoon o ka waikena palakin pai (aiʻole 1/2 tsp kenonona + 1/8 tsp ka lepo o ka lepo + 1/8 tsp ka honua pāʻani)
- 1/2 teaspoon vanilla (koho)
- 1/4 ke kumu o ka niu i kuʻiʻoleʻia (i hoʻohanaʻia no ka uhiʻana i ka'ikehuhu)
I ka papa hanaʻai, e hoʻohui i nā mea āpau a pau, koe wale no ka niu i kālaiʻia. ʻOhuʻana a hui ponoʻia nā meaʻene like a me ka papa hula. E hoʻohana i nā lima humuhumu, e hana i nā pōpō 1-inihi a'ōwili koke i loko o ka niu kuʻi. (E hoʻomanaʻo: inā paʻakikī ka paʻakikī i ka hana, hoʻopiha i ka pahu no 15-20 mau minuke).
E hoʻolili i ka manahuhi no ka lihi o 1 hola ma mua o ka lawelaweʻana. E kūʻai i loko o ka pahu kukū no hoʻokahi pule i loko o kahi pahu wai.
ʻO nā mea maikaʻi
ʻO ka poʻe akamai pono i loaʻa ka niho niho. Uaʻike lākouʻaʻole pono ka sugar e pale i nā palena a hoʻokūpaʻa i ka palekana i nā meaʻai a ko lākouʻohana. ʻO Amanda Bratton, RD, no ka mea heʻano,'ōleloʻo ia e hoʻolako pinepine ana i kaʻaina awakea o kāna mau kaikamāhine a me kaʻai pistachios, kahi, a me nā'ōkā, a me 1 a 2 paha Hershey kisses. Hoʻopiʻiʻo ia e hōʻemi i nā mea'umela akā makemake lākou i ka hau ia i nā lā hebedoma i ka hebedoma. Mālamaʻo Sarah Pflugradt, RDN, he mea nui e aʻo pololei i nā meaʻai a pau i nā keiki e mahalo i nā meaʻai a pau ma ka hāʻawiʻana iā lākou eʻai i kā lākou mea punahele punahele (pahaʻaʻole maikaʻi) i kēlā me kēia manawa.
ʻO ka huaʻo Fruity Frozen Yogurt
Nā meaʻai na Emily Kyle, MS, RDN
- 1ʻAla maiʻa
- 5 mau māla
- 1 kaʻaina kalakena Greek
- ¼ ka ipu niu waiu
- 2 punetēpē ka paʻakai maple maʻemaʻe
- 1 teaspoon vanilla kahi
- Kōpena Toppings: 1 teaspoon Ka hua o Goji , 1 teaspoon ka'ōmaʻupuʻi koko kai, ½ teaspoon nā niu niu
I loko o ka mea holoi, hoʻohui i nā mea a pau. E nininiʻia i loko o ka mīpala paʻakikī. Kuhi me ka makemake i nā kiʻi. E hoʻomaha no ka lihi hoʻokahi hola.
Kaʻole Pīkiko Maʻemaʻe Maoli "Ice Cream"
Nā meaʻai na Sarah Hilgert Pflugradt, RDN
- 4 ka maiʻa
- 2 punetēpō ka mea kanu i ka mea kanu kalo
- ¼ kime pīkeke pī
- Kōpena Toppings: Nā Peanuts Crushed, Chips Chips, Clic Chocolate Chips
Peel bananas aʻokiʻoki i loko o ka pipi. E kau i loko o ke kīhaha a hoʻokuʻu a hiki i ke kaumaha (ʻelua mau hola a hiki i ka pō)
E kau i ka maile uliuli i ka meaʻai meaʻai me ka koko a me ka lepo. E kiola i lalo i nāʻaoʻao e hoʻokomo i ka maiʻa a pau. E'ānena a kokoke a kokoke e hoʻoulu i ka pīkī paʻa. Hoʻohui houʻia a hiki i ka huiʻana. ʻO ka lālā a hiki i nāʻaila 4 a me ka luna me nā koho koho.