E hoʻomākaukauʻana no ka wai pīkī pīkī pālolo e lilo ai i kahi pālahalaha nui! Eia kaʻike a pau e pili ana i kaʻano haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa me keʻano o ka pīnī paʻa.
He aha ka mea pilikia i ka pīkī peanut?
Ua hanaʻia ka paʻu pīpī pīpī i nā pīpī pīpī,ʻo ia hoʻi nā pīni me kaʻailaʻoi. ʻO ka hopena? ʻO kahi maloʻo maloʻo me kahi hapa o nā momona a me nā calories o ka waiʻona pīnī maoli.
E hoʻopili wale i ka wai e hoʻololi i kahi palahalaha eʻono e like me ka PB maʻamau.
ʻO ka 2-punetū ka hoʻohanaʻana i ka paona PB he 50 mau calories, 2g ka momona (<0.5g ka momona), 34mg sodium, 4g carbs, 2g fiber, 1g sugars, a me 6g protein. E hoʻohālikelike i kēlā me ka nui o ka waiʻona pīni pēpona, kahi i loaʻa i nā calorie he 19,ʻo ka nui o ka momona (3g ka momona), 140mg sodium, 7g carbs, 2g fiber, 3g sugars, a me ka protein 7g. ʻAe,ʻoiaʻiʻo!
Hiki iāʻoe ke loaʻa i ka paila pēpē paila ma nā papa o kāu supermarch with nut butters (JIF e hana i kahi version), a hiki ke kauohaʻia ma ka pūnaewele ma o kahi papahana e like me Amazon.
E hoʻomākaukau i ka hoʻohanaʻana i ka PB paula i kāuʻoihana punahele loa?
Ka Hoʻomaopopoʻana i nā meaʻono
Hana Makeki PB & J
ʻO wai ka mea hiki ke pale aku i ka pīkī pīnopa a me ke kalowa? E hoʻomaka i ka huiʻana i 2 punetēpē o ka lepo me kahi wai liʻiliʻi; a laila e hoʻonui i ka hoʻonuiʻana i ka wai a hiki i kāu mau makemake.
A laila, koho i kāu jelina: E koho i kahi mea me ka'eneʻena sugar sugar a me nā calorie he 25 mau pākahi. Ke hana nui nei ka poʻe Smucker a me Welch. A, he pono, ponoʻoe e loaʻa ka berena! E lawe i nā pōpō berena māmā, me ka nui o nā calo he 45, aiʻole ka 100-calorie pālūnū. I kēia manawa, ua loaʻa iāʻoe nā mea a pau e pono aiʻoe no ka pākiko haʻahaʻa PB & J.
E hoʻohui i kahi Smoothie a Milkshake paha
Hiki iāʻoe ke hoʻohui pono i ka lepo i kāu mea paona no ka'ōpala PB i loko o kāu mea inu. Pēlā nui! E hoʻomaopopo i nā mea'ē aʻe āu e hoʻohana nei,ʻaʻole kiʻekiʻe loa i nā calories. E ho'āʻo i ka vanilla almond milk, paʻipaʻi a me ka maloʻo maloʻo, a me vanilla a me ka pauka lepo paʻakai me ka 100 calories ma ke kau. I kēia manawa, he meaʻai ia no kahi māmā lighti a iʻole he uila.
Hana i nā Low-Calorie Popsicles
ʻO Powdered PB kahi hōʻailona nui loa i nā maʻamau pa'ū. I kēia lā, ua hoʻokolohua wau me ka DIY-calorie popsicles. Ua maʻalahi ka hanaʻana ma mua o kāu e noʻonoʻo ai! No ka'ōpū kahīnī pēpē, hoʻohui i kekahi hapalua o ka paina PB me nā kīʻahaʻelua 2 paʻipaʻi a me ka maile aniani, 1 kapuʻaina waikeli Greek free-fat, 2 pākene kalo-kalo, a me kahi teaspoon vanilla extract. E ho opili i nā mea a pau a māhele i ka huiʻana i loko o ka'āpana'ōpala 6-mau. E hoʻolālā no nā hola 3, a me voila: 100 mau kaloni e mālama!
Hoʻoponopono iā ia i ka uluʻana i ka'Oatmeal
ʻO ka uluʻana o ka oatmeal he mea maʻamau ia:ʻO ka pāpāluaʻana i ka nui o ka wai a me ka kukeʻana no ka manawaʻelua e hana i ka hapa nui o ka oatmeal me ka heluʻole i ke kalori nui! E hoʻohana i ka pīkī pīkī paila i mea e hoʻonā ai i ka'ōpala i kāu kola oatameal ulu . E hoʻolālā i ka hanaʻana o ka wai pīpī pīpī paila i loko o kāu oatmeal no kahi'ōniʻoniʻo maikaʻi.
E kiola i loko o nā kinetē heʻuʻuku o nā mīkī keʻakeʻa maʻamau no ka pākeke chocolate-PB!
E hoʻohana iā ia i ka Baked Goods
ʻO ka waiʻu pīnī paʻa i loko o koʻu huakaʻi hou-i meaʻai no nā mea i kāluaʻia. ʻO ka pāʻina PB a pau,ʻaʻohe o nā calorie nui a momona! ʻO kekahi o kaʻu mau punahele nui e hoʻohana ai aia ma Peanut Butter Blondies. ʻO ka'āpala a me ka moa he mea'ē aʻe. Hiki nō hoʻi iāʻoe ke hoʻohui i ka lepo me ka pololei i ka mea maloʻo i loko o nā mea hou. ʻAʻole like me ka waiū pila pēpē, hoʻopili mauʻia ia!
E hana i kahi kīnaʻi Peanut
He meaʻono ka pīpī pīpī pīpī, akā heʻano kiʻekiʻe loa ia i ka momona a me nā calorie.
ʻAʻole i ka wā e hoʻohana aiʻoe i ka pīpī pīkī pālolo! No ka hanaʻana i kahi haʻina maikaʻi akā māmā, e hoʻohui i 1 ½ punetēpena o ka paona PB, ¼ cup nonweetened almond milk, 1 teaspoon honey, 1/2 teaspoon lime juice, and ¼ teaspoon crushed garlic, and whisk until smooth. E hoʻopauʻiaʻoe i nā kānalua 35-calorie. Kaulei iā ia ma ka moa a iʻole nā mea hānai eʻai i kāuʻai i kahi kiʻekiʻe.
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!