He nani ke kau, ua'ālohilohi ka lā ... Keʻano like me kahi picnic manawa iaʻu! He mea leʻaleʻa kaʻainaʻainaʻaina, akā ponoʻoe e mālama i nā'ōhū e lawe mai aiʻoe he manawa mahana kūpono. Eia nā lālā hoʻomahaʻehā kūpono no nā lā wela.
1 - Zucchini-Noodle Hawaiian Salam Salani
1/2 o ka meaʻai (e pili ana i 2 mau kapu): 230 calories, 6g ka momona momona (0.5g ka momona), 476mg sodium, 21.5g mau kiwi, 4g fiber, 13g sugars, 23.5g protein
ʻO koʻu aloha no nā'ōpoki zucchini he pauʻole. ʻO lākou ka swap kaʻina kalo-kalo maikaʻi loa! E kāʻili i kēlā huakila (hiki iāʻoe ke hana i nā mea he nui me ia !) A e hana mākou i ka salakeke.
1. E pākuʻi i ka'ōniu he 6-auneke me ka iwiʻole o ka umauma moa i ka 1/2-iniha lahilahi. ʻO ka manawa me ka'ōwili o kēlā me kēia paʻakai a me ka pepaʻeleʻele.
2. E lawe mai i kahi skillet i hoʻokuʻuʻia me ka'ōpala noncock i ka wela wela. E hānai i ka moa no 4 mau minuke a hiki i ke kuʻiʻana.
3. E hoʻohana i ka'ōmole'ōpuni (e like me ka Veggetti), eʻoki i 1 paona (e pili ana i 2 mau kumu) zucchini i loko o nāʻaʻahu spaghetti. (Ināʻaʻoleʻoe e hoʻopili i ka mīkini'āpala, e komo ka zucchini i loko o nā'ōpana lahilahi, ka zucchini holoʻokoʻa ma hope o kēlā me kēia puka.) Pāʻaniʻia i nā noodle pōkole.
4. E kau nā kūmole zucchini i loko o kekahi pola nui. E puhi i ka moa, a hoʻokomo i ka ipu. E hoʻonui i ka 1/4 kapu pāʻani liʻiliʻi momona-nui (e like me kā Newman's Sesame Ginger Dressing), a hoʻolei i ke kapa.
5. Kuhi i ka ipu 1/2 iʻeliʻia a me ka'akiʻoki i ka wai o ka pahu, 1/4 kapu i penaʻia me nāʻalani mandarin orange (i hoʻopaʻa muaʻia i loko o ka wai), a me 1/4 kapu pākī liʻiliʻi. E uhi a hoʻopiʻi a hoʻonāukiuki a liʻiliʻi ma kahi o 15 mau minuke.
6. I luna me ka 1/4 'auneke (e pili ana i 1 punetēpona) iʻeli i nā'alemona.
2 - Slad Melon Saladi
1 / 4th of recipes (about 1 1/3 cups): 91 calories, 0.25g ka momona momona (0g noho momona), 30kg sodium, 22g i nā kiwi, 2g fiber, 17g sugars, 2.5g protein
E kamaʻilio e pili ana i ka hoʻomaha! E ho'āʻo i nā huaʻono i hui pūʻia me ka vila-lime-kalo. E makemake ana kāu palsic pikini i ka meaʻai, a me kekona.
1. I ka mea puhi lepo a meaʻai paha, e hui pū me 1/2 kīʻaha momona momona momona, 2 teaspoons lime juice, a me 1/4 kapu seedless (aiʻole ka hua). ʻOhu a'āleʻa.
2. I loko o kekahi pola nui, e hui i 1 1/2 cup cantaloupe i hoʻolimalimaʻia, 1 1/2 mau kīʻaha kohu, 1 cup pear pie, a me 1 3/4 cup seedless (aiʻole ka hua). E hoʻomoʻa i kaʻaila kalo, a hoʻolei i ke kapa komo.
Ke lawe nei i kahi pilikino pilikino? (Hiki wale ka manawa e hoʻomaha ai!) Pākaukau i kahi saladi maʻa .
3 - Fruity Cheese Skewers
1/2 o ka meaʻai (2 skewers): 109 calories, 4.5g ke kinona momona (3g noho momona), 241mg sodium, 8.5g pahuka, 0.5g fiber, 7g sugars, 9.5g protein
E kono i kēia pūʻulu nalu ma kāu pikinikō. E maʻalahi ka hana, a me ka'ālana keʻakeʻa! I kekahi manawa, nui nā'āpanaʻai e makemake ai i mea liʻiliʻi loa .
1. Eʻoki i nā'āpanaʻeono o Mini Babybel Nā walaʻau māmā i loko o 4 mau pahu pākahi.
Eʻokiʻoki i ka moloki i 16 mau'eneha keneta (e pili ana i 1 1/2 kīʻaha).
3. E kiʻi i ka mīkini a me ka pae i kēia mau mea: 1 cuke kalaiwai, 1 kahi kahi, 1 cuke kalani, 1 kahi kahi, 1 cuke kaloni, 1 kahi liʻiliʻi, 1 kākila wai.
4. E hana hou iʻekolu mau skewers!
4 - Tropical Pico de Gallo
1 / 8th o ka meaʻai (e pili ana i 1/4 kapu): 25 calories, 0g ka momona momona (0g noho momona), 108mg sodium, 5.5g kāpili, 1g fiber, 2g sugars, 1g protein
Aia kahi manawa i paneʻoleʻia ai nā pīpī a me kaʻaha? No kahi lā mahana mahana,ʻo kēia salupa pīpī punaheleʻo ia ke alanui e hele ai!
1. I loko o kahi pahu pālahalaha maʻamau, e hui pū me 1/2 kapu mango manua, 1/2 kīʻaha i hoʻouluʻia a holoiʻia i nā pīniʻeleʻele, 1/3 kapu hua a me nā tōmaʻa kohi, 1/4 kapu a me ka'ulaniʻula, kahi 1/4 ke kīʻaha pīpīʻulaʻula iki, 1 punetēpē ka huapalapala a me ka paʻipaʻi pepa jalapeño, 1 punetēpē punahele cilantro, 2 teaspoons lime juice, 1/4 teaspoon tote, 1/8 teaspoon pepaʻeleʻele, a me 1/8 teaspoon kumulāʻau'āina.
2. E hoʻokuʻu i kaʻaʻahu.
3. E hoʻopaʻa i ka hōʻailona a me ka lama a hiki i ka manawa e hoʻohana ai.
E hauʻoli ma laila! E hoomanao hoi e hoomaemaeia; he ala hoʻokahi wale nō e loaʻa ai kahi lāʻoi aku .
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!