He mea nani nā huaʻaina: maikaʻi,ʻoluʻolu, a hoʻolālā maikaʻi! Ke ulu ka hua i ka wā, e hoʻoemi pinepine nā meaʻai i ke kumukūʻai e kūʻai aku i ka nui o nā mea maikaʻi ma mua o ko lākou hele hewaʻana. ʻOi aku, ua maʻalahi lākou - eʻai iā lākou iʻole e hoʻopaʻi i kahi meaʻai maikaʻi, maikaʻi. Eia nā huaʻainaʻelima, a me nā mea noʻonoʻo kūpono no ka hana!
ʻO Berry Chia Breakfast Bowl
Ka hopena hou: 290 calories, 10.5g ka momona momona (1g i momona), 111mg sodium, 37.5g pahuka, 14.5g fiber, 12g sugars, 14.5g protein
ʻO ka lālā,ʻo ia ke kauwela o nā kauwela. ʻO kahi kīʻaha piha he 46 kaloila wale nō a ua hoʻopihaʻia lākou me ka huaora C, fiber, potassium, a me nā antioxidants! He maikaʻi nāʻanoʻano iāʻoe-ʻo lākou piha i nā'āpana momona omega-3. Hoʻoponopono iā lākou a hoʻokomo iā lākou i loko o ka paona iʻole, aiʻole e hoʻopuka i waho, a me nā mea me nā māmā kukui. ʻO kekahi o kaʻu mau punahele nui e leʻaleʻa ai i nā huakani i loko o kēia Berry Chia Breakfast Bowl.
1. I loko o ke kīlapa a me ka pahu paha, e hui pū me 1/2 cup nonillered vanilla almond milk, 2 tablespoons oats kahiko, 2 tablespoons chia seeds, 2 tablespoons of vanilla, 2 pāpālua ka meaʻalani-ʻole kalo (like Truvia), 1/2 teaspoon vanilla extract, a me 1/4 teaspoon meramona. E hoʻokuʻi a hiki i ka pae nui.
2. E uhi a me ka hau a no ka 8 mau hora, aiʻole a hiki i ka momona o ka oona, ua hoʻonuiʻia ka chia, a ua komo ka nui o ka wai.
3. Hoʻolālā maikaʻi. ʻO ka luna me 3/4 kapu kope a me ka 1/3 kapu blueberries.
Palenaʻo Margaritas
1/2 o ka meaʻai (e pili ana i 16 o.): 138 calories,
Uaʻikeʻoe i ka nui o ka mega melon i nā huaʻa A a me C, a ke kīʻahaʻia kekahi kīʻaha a kau i ke apo ma kahi o 46 calories. Loaʻa iā ia ka citino waikawa amino, hiki ke kōkua i ke kahe o ke koko. ʻO ka moʻopuna pono kahi mea a me ka waiwai!
Hoʻopili i kahi'āpana'ōwili a hoʻopiliʻia me ka balsamic wine no ka hana kūpono ma kahi maʻamau maʻamau. He makana nui hoʻi ia i kahi BBQ hoʻomaha ! A he mea kupanaha loa ia i ka cocktails.
1. I loko o ka mea holoi, hoʻohui i 1 1/2 kīʻaha ma ke kinipona (seedless a hua paha), 3'uneke tequila, 1 punetēpō lime wai, 3 mau kīʻaha no-calorie maoli (e like me Truvia), a me nā kīʻahaʻelua (10 to 16 nā pipi'āpana).
2. Eʻaila a maʻaleʻa. E pīpī, pēpē, ae hauʻoli hoʻi!
ʻO Foil-Pack Peach Cobbler
1/2 o ka meaʻai (e pili ana i 1 cup): 173 kalola, 4.5g ka momona a pau (2g noho momona), 103mg sodium, 32g kāpili, 4.5g pūpū, 16.5g sugars, 3.5g protein
ʻO ka kauwelaʻo peachy! Hāpai kēia huaʻono i kahi punki kūpono: ka huaora C, nā minela, a me ka fiber. Aʻo ka pīkīʻaʻole wale no kaʻeliʻana. Grill peach halves no ka momona o ke kai, aiʻole e hoʻohana i nā piʻi i pihiʻia e huki i kāu guacamole! Mai hoʻopoina i ka meaʻai. ʻAʻole hiki iāʻoe ke hana hewa me ka peach cobbler! ʻO kahi wale nō o nā meaʻai e hiki iāʻoe ke hana i loko o nā pūkāne pepa.
1. Ka umuʻehu e 350F. E kau i kahi'āpana kaumaha nui ma luna o kahi pepa bakena a me ka palaka me ka palakaʻole.
2. Eʻoki i nā pika i loko o nāʻeke 1-inch, no ka nui o 2 2/2 ago.
3. I loko o kahi pālahalaha nui, pāpīpiʻi i ka piʻi me 1 punetēpuni ka pauka paukū (aiʻole ka kānina), 1/8 teaspoon cinnamon, a me ka helu 1/2 pūnoa no ka mea hoʻonā ponoʻole (e like me Truvia). E hoʻolālā a hiki i ka uhiʻana.
4. I loko o ke kīlaʻau, e hui pū me 1/4 kapu o kaʻaila kahiko, 1 punetēpē-ʻo ka palaoa i ka palaoa, 1 punetēpī ka paila i pihiʻia, 1/8 teaspoon kanamamona, 1/2 packet o ka meaʻai hoʻonā-ʻole maoli, a me ke kāwaha. paʻakai.
5. E kńka ahi i ka peach chip ma ke kiko o ka pahu. ʻOiʻia ma luna me kaʻaila oat.
6. I luna me kahi'āpana nui'ē aʻe. E sila i nāʻaoʻaoʻehā o nā'āpanaʻelua, e hoʻopaʻa i kahi paina i hoʻopaʻaʻia.
7. E paʻi no 20 mau minuke, aiʻole a hiki i ka wā e'ākau ai ke koko a me nā pīnī.
8. Eʻoki i ka paʻi no ka hoʻokuʻuʻana i ka mahu ma mua o ka weheʻana.
ʻO 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
ʻO kēia kaikamahine wahine he ulu nui kona: He waiwai nui ia i nā kolamu a kiʻekiʻe i loko o ka huaora A a me C. Mango ka mea e hoʻokomo i kahi'ākī liʻiliʻi i kēlā me ka momona o kaʻaina kakahiaka. A uaʻike aneiʻoe i kēia hana nui maikaʻi i loko o nā meaʻono maikaʻi? E hoʻohana iā ia i luna i kāu pāʻani salakeke , aiʻole e hana i kāu mango ma ke kākoʻoʻana i ka salsa chunky!
1. I loko o kahi pahu pālahalaha maʻamau, e hui pū me 1/2 kīʻalo mango, 1/2 kīʻaha ipu pīniʻeleʻele (holoiʻia a holoiʻia), 1/3 kapu huapalapala a me nā'ōmato i kālaiʻia, 1/4 kapu kīlaʻula, / 4 kīʻaha pīpīʻulaʻula iki, 1 punetēpuni ka huapalapala a me ka paʻipaʻi pepaʻalani, 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. ʻO ka sila a me ka pahu hau a hiki i ka manawa e hoʻohana ai!
Kaupuni Pie i loko o kahi Mug
Ka hoʻopiʻi piha: 206 kaloliko, 0.5g ka momona momona (0g noho momona), 180mg sodium, 48g mau kiʻikuʻu, 5g fiber, 33.5g sugars, 1.5g protein
ʻO nā Cherrie nā kukui o keʻano, me ka liʻiliʻi o ke kōkole ma mua o nā kīleka baleka! Hoʻokomoʻia lākou me ke fiber, nā antioxidants, a me ka pālolo pālolo. ʻO Pitting lākou he meaʻeha, akā ke hoʻohiki nei wau, he mea pono ia. (Hiki iāʻoe ke hele i ke ala maʻamau a kūʻai aku i nā cherries cherzen!)
E hoʻomoʻi iā lākou i ka pō ahiahi a iʻole ka uluʻana o ka'ohema e ulu ana no ka ululāʻauʻeleʻele. A iʻole e hoʻomau iāʻoe iho i ka paʻi'iliane momona halaʻole.
1. E hoʻokuʻu i kahi mīkini'eneʻena me ka mīkini kikoʻole. E hoʻomoʻi i 1 1/2ʻoki i nā cherries cherry momona i ka puʻu.
2. E hoʻomoʻi i 2 teaspoons ka mea kanu, 1 teaspoon ka mea kanu i keʻokeʻo hulu, 1/4 teaspoon cinnamon, a me kahi pāpaʻa o ka paʻakai. E komo i ke kapa komo.
3. ka mīkini microwave no 4 mau minuke, aiʻole a hiki i ka uluʻana.
4. E hoʻomaha iki, kokoke i 10 mau minuke.
5. E kāpīpī me ka momona momona momona momona (1/4 pepa), a me ka luna me 2 punetēpē Fat Free Reddi-wip (aiʻole ka mālamalama maoli i ka leleʻana).
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!