1 - Nā Huakaʻi Ola o Tomatoes
Hoʻomoʻonoʻaʻia nā'ōpona i ka meaʻai A a me ka potassium a me ka haʻahaʻa i loko o nā calories, a ua lawa paha ka mea e pono ai ka meaʻai. He waiwai nō hoʻi nā tumato i kahi antioxidant i kapaʻia he lycopene e hiki ke hoʻemi i ka hanaʻino i hanaʻia e nā radical free a ua hoʻohuiʻia i nā maʻi kūpono o kekahiʻano maʻi kanesa. Hiki paha iā Lycopeni ke loaʻa nā'āpana anti-inflammatory i maikaʻi no nā kīʻaha koko.
Nāʻike pilina
ʻO kahi'ōpiopio liʻiliʻi-lahilahi (2 3/5 'īniha ke anawaena) he 22 calories a 1.5 grams o ke fiber. He kumu maikaʻi nō hoʻi ia o ka pālaʻau, ka huamaila C, ka palahalaha , ka huaʻa A, ka huamū A, a me nā hua malo K. ʻAʻole kokoke i ka momona, 1 gram o ka protein a me 4 grams o nā'ōpona.
He maʻalahi nā māmā i ka loaʻa a maikaʻiʻole i ka mea kūʻai, a maʻalahi lākou i ka hoʻomākaukau a lawelawe. Hoʻomākaukau eʻono i kaʻai hou i nā'ōmato? E hoʻouka i ka slideshow no kekahi o kaʻu mau punahele.
Palepa Caprese
ʻO kahi hua palapalaha me ka'ōmato, ka mozzarella, a me ka basil hou. Uaʻikeʻoe ua maikaʻi nā'ōpiopio iāʻoe, a no ka heleʻana i ka cheese,ʻoihana maikaʻi ka mozzarella. Ua emi iho ka momona ma mua o ka nui o nāʻanoʻano'ē aʻe a he kumu puna maikaʻi loa ia.
2 - Tomato Bruschetta
He maʻalahi ka hana a Bruschetta no ka meaʻo kāu mea pono a pau, he mau'ōmato,ʻaila, keleka, a me ka berena. ʻOiai ua hanaʻia me ka'eneke Italia keʻokeʻo maikaʻi loa, heʻanoʻoi aku ka maikaʻi loa.
3 - Pasta Puttanesca
Hoʻomaʻinaʻia ka'ōnaʻi Pottanesca me nā'ōmato, kaʻaila, nāʻoliva, ka'opi a me ke kāleka. Kūkala kekahi mau meaʻai no nā'ōmaʻa hou a hoʻohanaʻia kekahi mea hoʻohana. He maikaʻi paha, a, i kaʻoiaʻiʻo,ʻo nā kōkoi kēne iʻoi aʻe ka lycopene ma mua o nā'ōpiʻa hou.
4 - Pāʻani Pāʻani
Hiki iāʻoe ke manaʻo heʻano paʻakikī keʻano o nā tōmato i ke kukeʻana i ka'ōmole, akā paʻa lākou i luna. Ke hōʻailona nei ke kīʻaha o nā tōmato aʻo nā mea a pau āu e makemake ai, he wahi paʻakai a me ka pepa iki kekahi, a me kekahi mau minuke i ka mīkini a heʻaoʻao nui kāu. A iʻole hiki iāʻoe ke hoʻohana i kēia mau mea i kāu mau punahele punahele a mālama.
5 - Kēlā a me ka'ōmato
ʻO ka'ōpala he kumu maikaʻi loa o ka fiber a me ka pālolo pālolo, a he waiwai nā avocados i nā momona momona. No kēia huamoa, hoʻohuiʻia kekahi kīʻaha kulina'eleoʻeleʻele, hoʻokahi kīʻaha pīpī cherry cherry, a me kaʻiʻo momona o hoʻokahi'āpana. E hoʻomoʻa i kahi kī basil hou, paʻakai, a me ka pepa aʻo ia wale nō ka mea āu e makemake ai, akā he mea maikaʻi loa ka waina liʻiliʻi a me kaʻailaʻaila.
6 - Nā'ōpena i puhiʻia
ʻO ka nui o nā'ōmato a me keʻano kūpono loa no kaʻaiʻana. E paʻi i luna a huki i ka pulp mushy. A laila hoʻohui i ka hoʻopihaʻana o kāu koho. Hoʻopihaʻia kēia mau'ōmato me nā'ōpena, nāʻoliva, a me ka cheese cheese. Ponoʻoe i 3 mau kapu o ke kāpena i kuʻiʻia a me ka 1/2 cup of sliced olive and 1/2 cheese cheese, a me ka punetune aʻelua paha o kāu mau mea punahele. E hana wale i kāu mau kumomoma a lawelawe i ka anu.
7 - Salsa
Hiki iāʻoe ke kūʻai i nā pahu o ke salsa maikaʻi i kāu hale kūʻai o ka hale kūʻai, akā,ʻaʻohe mea e pili ana i ka salsa i hanaʻia me nā mea hou. E lawelawe i kāu salsa me nā'āpana tortilla i kāluaʻia a hoʻohana paha ia mea e like me ke kāhiʻana no ka moa kuala, nā hua'ōniʻi, a iʻole nāʻuala .
8 - Me Salmon a me Greens
Pehea kēia no kahi salala maikaʻi? E hoʻomaka me nā pūʻali, e like me kēia waiwaiwai a hoʻoulu i kekahi mau kulu o ka iʻa maʻemaʻe māmā a me nā kinato. He wahiʻailaʻaila liʻiliʻi, paʻakai, a me ka pepa a lawelaweʻia. ʻO kēia ke ala maikaʻi loa e hoʻohana ai i ka iʻa salmon mai kaʻaina awakea o ka pō nei.
9 - Gazpacho
ʻO Gazpacho he kānana maʻamau i hanaʻia me nā'ōmato a me nā huaʻai maikaʻi. E hana i kahi kānana a mālama i loko o kāu pakuhi no ka mea e pono aiʻoe i ka meaʻai hoʻomaha.
10 - He Pizza Pōmaikaʻi
ʻO ka pepperoniʻano nui a me ka pizza sousa me kaʻona hou ua hoʻouluʻia i ka momona, ka sodium, a me nā calories, aʻaʻole pono iaʻoe. Akā, inā e hele ikiʻoe i ka lāhi a halihali i kāu pizza me nā'ākī hiki iāʻoe ke hoʻonui i ka helu kaloila a loaʻa kahiʻai maikaʻi . ʻO kaʻoiaʻiʻo, ka mana o ka māhele mahele ma kēia wahi, maiʻaiʻoe i ka laulau a pau, hoʻokahi'āpana aʻelua wale nō me kahi hua salamā maikaʻi.
11 - Ka Huaʻona a me ka Māmā maikaʻi
Eia kahi'ōmaʻomaʻaʻoi loa o ka hapalua ma luna o ka papa i lalo o 10 mau minuke. E hoʻopili wale i nā puaʻa broccoli, nā pupuhi o ka tuna (kāpena kēne he maikaʻi), nā'ōmato paʻipaʻi, kekahiʻailaʻoliva, paʻakai, a me ka pepa. Kūlana maikaʻi kahi kī basil hou.
12 - Pākīkī Tomato
ʻO ka hōʻiliʻiliʻana e hoʻonui i kaʻono o nā meaʻai a pau ma ka'āhiʻuʻana i nā meaʻala kūlohelohe. Hiki ke'alapalapalaʻia nā tumato a hui pūʻia me nā mea'ē aʻe e like me zucchini,'aliki, a me nā pepa. ʻAʻole i maʻalahi, eʻokiʻoki i kāu mau tōmato a hapalua a hemo i nāʻanoʻano. E hoʻokuʻu iā lākou i loko o ke pola me kahiʻailaʻaila nui, paʻakai, pepa a me nā manawa likeʻole āu e makemake ai a laila kauʻia, eʻokiʻokiʻia i luna, ma luna o kahi pepa holoi. Eʻoki iā lākou i kaʻehā 400 degree F no ka 30 mau minuke.
13 - Kaomi me Green Beans
ʻO kēia kahi'āpanaʻaoʻao maikaʻi me ka'ōmaʻomaʻo uliuli momona i huiʻia me nā'ōmato cherry a me ke kōmaʻomaʻi. He maʻalahi hoʻi ka hana. E hoʻokuʻu wale i kekahi kōpēʻono i loko o ka ipuhao me kāu pīni'omaʻomaʻu i'eliʻokiʻia a noho pono lākou i kahi lōʻihi e hoʻomaha ai a laila e lawelawe. Hoʻomaʻamaʻa pono nā lālā maloʻo maʻamau no kēia pāʻani.
14 - Pāpīpī
He maʻalahi a me nā meaʻono i ka mīpī kōpui ke kanuʻia, akā, eʻoi aku ka maikaʻi o ka'ōpiopio'anati. ʻAʻole wikiwiki ka hanaʻana, akā, e hoʻomauʻoe i kou mākaukau i lalo o hoʻokahi hola.
15 - Pāʻani, Kukama a me Basila Salad
Eia kahi kaumakai maikaʻi no ke kauwela no ka mea he emi ia i loko o nā calories a me ka hoʻomahaʻana, akā hiki ke hoʻohanaʻia i kēlā me kēia manawa me kahi'āpana o ka wai mīmona. No ka hanaʻana i kēia sāleta,ʻokiʻoki i kahi pint o nā mīmato chereria me ka hapalua a me ka liʻiliʻi e paʻi i kahi kukama aʻelua paha. Hoʻokuʻu iā lākou a pau me ke kīʻaha a pēlā paha o nā lau basil hou. E lawelawe e like me ka mea iʻole aiʻole e hoʻohui ai i kahi loina kūikawā.
> Puna:
> NānāʻImi oʻAmelika Hui PūʻIa Waiwai Mahi, Nānā Niko Kuʻomanaʻo no ke Kūlana Kūlana Kūlana 28. "Pūnaewele Palena: 11529, Tomatoes,ʻulaʻula,ʻeleʻele,'ākumu, makahiki āpau."