Mālama nā mākua i kā lākou hana no lākou i ka wā e hoʻokomoʻia ai i nā meaʻai hānai maikaʻi a'ōpio. ʻAʻole hiki i ka'ōwili o ke kakahiaka kakahiaka ke hāʻawi iā ia iho i nā mea hana maʻalahi. ʻO ka nele o ka manawa a me ka hoʻouluʻana e hoʻokuʻu i nā mākua he nui i loko o nā kīʻaha pūʻai hoʻokahi. Eia nāʻeono mau hanana maʻamau i kahi mele hoʻokomo pūʻia i kaʻaina awakea me nā hōʻailona a me nā huli no ka hoʻonāʻana i kāu meaʻai awakea.
Loaʻaʻole kahi papahana
Hiki keʻoi aku ka pihi pinepineʻana o kaʻaila manawa AM ke nīnau pinepineʻoe "he aha kāu e makemake ai no kaʻaina awakea ... .doʻoe makemake i kēia a iʻole paha? ... aiʻole kēia?" He palpable ka hopena.
Kōkua: E hoʻopau i ka pepa haʻihaʻi a ma kahi o ka haʻaleleʻana i ka papa awakea i ka pana o ke kakahiaka, e noho iho i ka ahiahi o ka Sabati a e kahaki i nā mea e hana ai no ka pule e hiki mai ana. Hoʻokahi wale nō minuke kēia a laila e uku kokeʻo ia i nā kakahiaka hana.
Hoʻolaula i kahi papaʻai meaʻai
Ke hoʻopaʻa neiʻoe i ka pahu waiū, ka ipu'ūma, a me ka lāʻau bahi no kouʻike i kāu keiki e like me nā meaʻekolu, akā,ʻaʻole ia makemake e makemake e hoʻopili iā lākou i loko o ka pahuʻaina. ʻO ka hoʻoukaʻana i kahi'āpana meaʻai,ʻo ia hoʻi ka haʻaleleʻole i nā koho maikaʻi'ē aʻe.
Nānā: Loaʻa no ka kauʻana i kēlā me kēia lā. Me ka lawelaweʻana i ka mea lawaiʻa a me nā meaʻai'ē aʻe no kaʻai, hāʻawi iāʻoe i nā mea hou e hoʻolauna i kahiʻano likeʻole o nā koho i kēlā me kēia pule.
Ka Mahana (Ma waho) Ka mana
ʻAʻole makemakeʻoe eʻai i ka mea anu anu a me ka līlū a iʻole ke kīʻaha wela o ka'ōpala, aʻaʻole hoʻi kāu keiki.
E lawe i kahi mau alaʻuʻuku e mālama ai i nā mea wela nā mea mahana a me nā anu anu eʻoluʻolu ana. ʻAʻole wale ka nui o ka mālama wela no ka meaʻai i nā meaʻai, he mea kōkua nō hoʻi ia e mālama iā ia mai ke kīpona bacteria.
Kōkua: E kūʻai i kahi kohana maikaʻi e kau i loko o nā pahu meaʻai a ho'āʻo i kahi mea likeʻole e like me ka Box Omie.
No ka mālamaʻana i ka mea wela maikaʻi i hoʻomehanaʻia a hiki i kaʻaina awakea, e hōʻike mua i kāu pahu. E hoʻopiha i kahi wela me ka wai wela no 10 mau minuke, a laila e hoʻoulu a hoʻopiha i nā meaʻai wela.
Nui nā 'āpana
ʻO Toby Amidor, MS, RD, meaʻike kumu waiwai a me ka mea kākau o The Healthy Meal Prep Cookbook e hōʻike i kekahi mea'ē aʻe e pili ana i nāʻohana a me ka makemake o ka meaʻai. "Makemake nā keiki i ke aloha i nā'ōpili, a makemake nā mākua e hōʻailona i ka mea a kā lākou mau keiki eʻai ai i loko o ka pahu .... kahi ipu kīʻaha ma luna o kaʻainaʻaila he wahie i ka wīwī ma ka māla waina.
Kōkua: Ua manaʻoʻo Amidor i kaʻaiʻoi aku iʻoi aku ka palekana ma o ke kāpiliʻana i nā'āpana tortilla no kaʻokiʻokiʻia o nā meaʻono e like me nā kāloka a me nā pepaʻulaʻula e hiki ke hoʻokomoʻia i loko o ka guac a iʻole kekahi kī.
Ka nui o nā meaʻai
"ʻO ka hōʻaiʻaiʻana i nā meaʻai nui loa he meaʻaiʻole ka lā awakea i hikiʻole i ka nui o nā mākua ke noʻonoʻo" e'ōlelo anaʻo Sally Kuzemchakʻo ka mea hana pilikino i kākauʻiaʻo Real Mom Nutrition. "ʻO nā mea nui o nā meaʻai e hiki ke loli i nā keiki,ʻoiai me nā lā awakea pōkole a me nā mea hoʻonanea o ka walaʻau a me nā hoaaloha ma ka haleʻaina. ʻO ka hopena,ʻaʻole lākou e pau kaʻai nui, a he mea hōʻeha ia i nā mākua. "
Ka hopena: Kuhiʻo Kuzemchak he mea liʻiliʻi. "I koʻu hoʻomakaʻana e hōʻiliʻili i ka meaʻai liʻiliʻi, ua hoʻi mai kaʻu mau keiki i ka home me nā pahu meaʻaiʻole.
He mea kūponoʻole ia, akā,ʻo ka mea liʻiliʻi i hoʻopihaʻia,ʻo ka nui loa nō ia o kā lākouʻaiʻana. "
Ke haʻalele nei i kāu mau keiki mai kahi papa
Hiki i nā keiki ke lilo i mea liʻiliʻi loa i nā meaʻai inā haʻaleleʻia lākou mai ka hana. Ināʻae ka lā awakea me ka hana kaumaha iāʻoe, eʻoliʻoli ana kāu mau keiki i kēlā hana hoʻomanaʻo.
Kōkua: Ma mua o nā nīnau hoʻoili e pili ana i ka mea e lawe ai, e noi i nā keiki e hoʻohana i ko lākou mau manaʻo a me ko lākou lima e lepo. E hoʻolālā i kekahi manawa ma ka lā e koho a ho'āʻo i nā mea maʻalahi e like me ka salamoa pātaʻi tuna a me ka'ōpona'okena me ka mīkini. E kōkua iā lākou e hoʻomākaukau i nā meaʻai a laila e'ākoakoa pū.
Ma kahi o ka kūʻaiʻana i nā meaʻai maʻamau nui i hanaʻia, e hana i nāʻano homemade o nā keiki punahele e like me kaʻiliʻili me nā keiki. E paʻi i ka hopena kaulana loa i kāu hoʻolapu o nā punaheleʻohana a e nānā nā mea a pau i ka loaʻaʻana iā lākou no kaʻaina awakea.
Hoʻolālā Paʻi Paʻa
(E lawelawe i 4)
- 1 (5ʻoni) hiki ke hana i ka tuna i loko o ka wai, hoʻoulu
- 1 (5ʻoni) hiki ke hoʻomaʻemaʻe keʻokeʻo ma ka wai, e hoʻomaʻemaʻe
- ½ i ka sēlaʻi kāhiʻu
- 1 ka'ōmiʻona liʻiliʻi
- ʻO kaʻaila o ka ½ a lemona
- ¼ kaomi mayonnaise
- ¼ teaspoon kosher paʻakai
- 3ʻaila i paʻiʻia i ka palaoa a me kaʻaila
Hiki i loko o kahi pola nui ke hui pū i nāʻano o ka tuna, ka meaʻaila a me ka'ōpona, ka wai lemon, a me ka mayo; ka manawa me ka paʻakai a hui maikaʻi e hui pū. Hoʻopili i ka sālamu me ka pīni. Eʻoliʻoli i ka manawa a iʻole e waiho i loko o ka firihana no ka lā 3 lā.
ʻO ka'ōmaʻaʻo Tomato Microwave
(Lawelawe 2)
- 1 ka pele i hoʻomaʻemaʻeʻia i ka marinara
- 2 mau kīʻaha he mea kanu hoʻokipa sodium (aiʻole kaʻaila o ka sodium ka liʻiliʻi)
- 2 punetēpē kaʻaila
- ʻO ka hoʻopiʻiʻana i nā'ōpili: nā kānanaʻai'āhiu holoʻokoʻa, nā kupa, nā'āpana tortillaʻeha, ka huluhulu i kāpiliʻia, nā mea kanu hou
E hoʻohui i ka mila marinara a me ka moa moa i loko o kahiʻaila umauma uila. E uhiʻia me ka paʻi lole a hoʻohapuʻia i kekahi mau puka ma luna eʻae i ka mahu e pakele. E kau i loko o ka mimkini kapuahi a hoʻomoʻa i ke ahi wela no 3 mau minuke. E hoʻolālā a mālama i ke kuke noʻelua mau minuke'ē aʻe. Laweʻia mai ka umauma wela a hoʻoulu i loko o kaʻeha kaumaha. E hana me ka makemake makemake.
Kulu Kiwi Hua
(Lawe i nā'āpana he 12)
- 1½ 'aila iʻokiʻokiʻia i nā'ōpona hou
- ½ ke kī 'aiwi kiwi (e pili ana i 2 kiwi hua)
- 2 punetēpuni ke kō
- 2 punetēpuni ka meli
Ka umuʻehuʻehā i 170 mau hanana F. Line i kahi pepa bakena me ka pepa paʻu pepa a iʻole ka mīnaki mīkekeʻole a waihoʻia. E hoʻonoho i nā strawberries, kiwi, kaʻaila, a me ka meli i loko o ka'ōmole. E lawe mai i kahi maʻi, e ho'ēmi i ka simmer a me ka kuke no 5 mau minuke, a laila puree ma ka hoʻohanaʻana i ka mea hoʻomau immersion a meaʻai paha. E hoʻomau i ka kukeʻana no ka mahana wela-nui loa no 10 a 15 mau minuke aiʻole a hiki i ka mānoanoa a me ka syrup; pono ka mānoanoa o ka paila e komo i ke kua o kahi puna. E ninini i ka pailala wela ma luna o ka pepa bakena i hoʻomākaukauʻia a hoʻopalahalaha nui i kahi 8 × 12 mau 'āpana'āpana. E waiho i ka umu a me kaʻauʻa no 3 mau hola. Ma hope o 3 mau minuke, e hoʻopau i ka umu aeʻae e noho i ka umu i ka pō. I ka manawa e hoʻopihaʻia ai, eʻokiʻia i loko o nā'upia me ka pahiʻoi aku a me ka meaʻoki pizza; e kili i loko o kahi'āpana pepa māmā. E kūʻai i loko o kahi pahu pale no kahi o 3 mau pule.