Ināʻaʻoleʻoe iʻike,ʻo nā hua ka maikaʻi! ʻAʻole wale lākou he meaʻono, akāʻo kēia mau'ōpili liʻiliʻi nō hoʻi kekahi meaʻai nui. Piha piha i nā antioxidants a me nā huaora, ua emi lākou i loko o nā calories a he keu ke olakino. He maikaʻi nō ia no kāu mau hiʻohiʻona! A ma muli o ka pihaʻana o ka pahu, ua kūpono lākou no ka mea e hiamoe mau ana . Eiaʻekolu mauʻoihana piha i ke kula e hele aiʻoe.
Pākī Līkika me ka Peanut Butter Stuffed Strawberries
Ka hoʻopiʻi piha: 148 calories, 4.5g ke kinona momona (1.5g noho momona), 187mg sodium, 21.5g mau kiʻikuʻu, 5.5g fiber, 11.5g subs, 10.5g pūmua
ʻO kēia'āʻona he meaʻala lelo i ka PB & J. He maʻalahi e like me ka hikiʻana ke hōʻinoʻia -ʻekolu mau meaʻai, a ua mākaukau ia i 10 mau minuke! E mālamaʻia: E makemake pahaʻoe e paʻi (aiʻoleʻekolu) i ka papa hanaʻaʻoleʻoe e pāhele.
1. I loko o ke kīlapa, e hui pū me 1/4 kapu pīpī pīpī paula me 2 punetēpona wai. E hoʻokuʻi i ka laumā, keʻaʻahu, ke ākea, a me ka momona. Inā pono, e hoʻohui i ka wai i loko o 1 teaspoon increments.
2. E kiola i ke kohu i 6 mau lino, 1/2 ki lalo ma lalo o ke kapuahi, e hōʻike ana i ka weheʻana i kēlā me kēia pū. E hoʻohana i kahi hue liʻiliʻi e wehe ai i ka hapalua o ke kino i loko o ka hale, e hoʻomākaukau i kahi no ka hoʻopihaʻana.
3. Hoʻokumu i ka pb PB i loko o ke kihi o kahiʻekeʻeleʻele, snip mai ka piko o kēlā kihi e hana i kahi lua liʻiliʻi, a paipu i ka paila i loko o ka puka i loko o ka hua.
4. Hoʻopaʻa pinepine i 1 teaspoon me nā pēpē baleka i loko o ka pāpili PB. Hoʻomaka e hoʻopili!
Ma mua o Berry Mango Smoothie
Ka hopena hou: 122 calories, 0g ka momona momona (0g noho momona), 2mg sodium, 31.5g pahuka, 4g fiber, 25g sugars, 1g protein
ʻO nā līlū kekahi o nā ala liʻiliʻi maikaʻi loa eʻona i nā hua. Hoʻohuiʻia kēia'enela me nā manō me ka mango, kahiʻoihana i hanaʻia ma ka lani.
Kōkua: Ke kūʻaiʻana i nā hua maloʻo, e hoʻomaopopoʻaʻole ua hoʻokomoʻia ke kō.
1. E hoʻohui i nā mea hou i ka mea holoi: 3/4 kapu i nā manuka pulu manuka (ka mea i hōʻemiʻia), 1/2 kīpala kopa i ka'ōpiopio, 5 mau hua keʻokeʻo (kahi i hōʻemiʻia), 12 mīmaki, 1/2 teaspoon wai lime hou, 1 pākēni hoʻonani kalo-calorie (e like me Truvia), 1 kapu hauhūʻeha (e pili ana i 6 mau kēka hau), a me 3/4 wai wai.
2. E hui me ka wikiwiki a hiki i ka paakiki, e hoʻomaha a hoʻonāuki inā makemake.
3. E kinai, e pīpī, ae hauʻoli!
Hot 'n Fruity Quinoa Bowl
Ka hoʻopiʻi piha: 252 calories, 5.5g ke kinona momona (0g noho momona), 295kg sodium, 45.5gʻeka, 8g fiber, 8g sugars, 7.5g pūmua
E neʻe ma luna o ka oatmeal! Eʻoluʻolu i ka quinoa i loko o kāu kīʻaha kakahiaka. ʻAe, hiki iāʻoe ke quinoa no ka kakahiaka kakahiaka. He pilikino piha ia,ʻo ia hoʻi ka waihona o nā amino acids a pau o kou kino. ʻO ka Quinoa he meaʻoluʻolu i ka meaʻono, no laila e lawe mai i nā huaʻono! E hoʻopaʻa iā lākou, a he hoʻokahi kauʻaiʻono loa kāu. (PS Ināʻoi aku ka wikiwiki o ka oatmeal, e hana i ka pola nuiʻole ka nui o ka helu kalori.)
1. I loko o ka ipu haoʻole, e hui pū me ka 1/4 kapuʻaina quinoa (kahi i holoi maikaʻiʻia) me ka paʻi o kahi meaʻala-ʻole calorie (like Truvia), 1/8 teaspoon cinnamon, a me kahi pāpaʻa o ka paʻakai. E hoʻohui i 3/4 kapu i ka wai o vanilla almond a me 1/3 kapu wai.
2. Lawe i kahi maʻi, a laila ho'ēmi i ka simmer. Hoʻomaʻo a ulu a hiki i ka hoʻopihaʻia o ka nui o ka wai a hoʻomoʻa ponoʻia ka quinoa, 12 a 14 mau minuke.
3. E hoʻoulu i loko o ka hue 1/4 i kēlā me kēia blueberries, raspberries, a me nā kīpona. He pupuhi kapi i loko o kou waha!
Hoʻomaka e hoʻokomo i nā hua i loko o kou ola i kēlā lā i kēia lā, ae hanaʻoe i kou kino maikaʻi. A paʻi i kaʻaila walaʻau e kūʻai ai i kā lākou; ʻO nā hua'atila heʻoi aku ka maikaʻi ma mua o nā mea hou, a ke hana nui nei lākou i kaʻike!
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!