Heʻoiaʻiʻo ka mea a lākou i'ōlelo ai:ʻO kaʻai kakahiaka kaʻai nui loa o ka lā. ʻO kaʻoiaʻiʻo,ʻo nā haʻawina e hōʻike anaʻaʻole iʻoi aku ka maikaʻiʻole o nā mea e hana ana i ka meaʻai kakahiaka kakahiaka. Akā, maiʻai wale i kekahi kakahiaka kakahiaka kakahiaka nui! E hōʻoia i ka meaʻoluʻolu a maʻalahi no ka mea he meaʻono a hoʻomaha maikaʻi.
ʻO ka uluʻana o'Oatmeal Bowl
He aha ia? ʻO kahi lawelaweʻana o ka oatmeal kahiko i kāluaʻia me ka pālua o ka nui o ka wai a no ka hoʻomālua i ka manawa o ka oatmeal.
ʻO ka hopena hopena he mahele nui o ka'ōpala wela.
No ke aha o ka pihaʻana: ʻO ke kīʻo ia nā'ōpiopio kahiko, nā mea maikaʻi, kiʻekiʻe i ke fiber, a me ka mahalo. A ma muli o nā wahi liʻiliʻi e waiho mai i ko mākou manaʻo i ka pōloli a nele, ua nui ka lawelaweʻana i kaʻoihana nui. Paipai ka waiu waiu i ka hoʻopiha i ka meaʻai
Pehea: i loko o kahi ipu haoʻole, e hui pū me 1/2 kapu o kaʻaila kahiko, 1/4 tsp. ka mea'alamona, ka papa paʻakai, 3/4 kapu waiū momona momona, 1/8 tsp. ka puna vanilla, a me 1 1/4 kapu wai. E lawe mai i kahiʻeha a hoʻohaʻahaʻa i ka simmer. E kahe a ulu a hiki i ka ulu a me ka momona, 12 - 15 mau minuke. E hoʻomaha iki i ka liʻiliʻi, a laila hoʻonaniʻia eʻono.
Oatmeal Palea
He aha ia? ʻO ka hoʻololiʻana o ka oatmeal ulu,ʻo kēia mau mea maikaʻi i hoʻouluʻia i ka hua a me ka waina.
No ke aha i piha ai: Uaʻikeʻoe i ke kumu o ka pihaʻana o ka oatmeal, aʻo ka hua hou kekahi o nā kumu maikaʻi loa o ka fiber maoli. Eia hou, hiki iāʻoe keʻai i ka nui o ia mea me kaʻaiʻole i nā kalo he nui loa.
Hoʻokomo ka yogurt i kekahi kinona i ka palaʻa.
Pehea: i: E hahai i nā kuhikuhi no ka'ōlaʻi'ohāhā e ulu nei. E hoʻomau i ka palaoa a hiki i ka lōʻihi, i ka 1 1/2 hola. E hoʻolālā a me ke kele me kāu hua punahele a me ka waikena nonfat.
Hua'ōlelo a me Greek Yogurt Bowl
He aha ia? He kīʻaha ia o ka momona Keleko momona-ʻole (e like me keʻano o Fage a Chobani) e hoʻopau i ka hua nui.
Hiki nō hoʻi iāʻoe ke hōʻiliʻili i ka palaoa o ke kiʻekiʻe-fiber a me kahi liʻiliʻi o nā hua.
No ke ahaʻo ka pihaʻana:ʻO kaʻeleʻele Greek yogurt he mānoanoa,ʻeleʻele, a kiʻekiʻe loa i loko o ka protein. Hoʻolālāʻia me ka hua a me kaʻai, loaʻa iāʻoe hoʻokahi pāpālua o ka protein a me ka fiber no ka hoʻokumu pihaʻana i kou lā. Aʻo nā nīkeke e hoʻohui i nā momona maikaʻi e mālama iāʻoe.
Pehea e: E hoʻomaka i ka hoʻouluʻana i kekahi mea'alalale-ʻole kalo i loko o ka Greek grag-free Greek yogurt. ʻO kēia ke kumu o kēia manaʻo. E hoʻomoʻi i nā huaʻiliahi (e like me ka Fuji apple a me ka maiʻa) aiʻole nā huaʻokoʻa (e like me nā raspberries a me nā blueberries). E kāpīpī me ka'ōpala a me nā hua, a lawelawe me ka puna!
ʻO ka hōʻailonaʻai i loko o kahi Mug
He aha ia? Hoʻohuiʻia kahi hua manu-keʻokeʻo aiʻole nā hua manu-ʻai i ka mea kuke i ka microwave . Hoʻopiʻia nā pahu loloa me nā puaʻa a me ka paʻakai māmā a hoʻopauʻia me kāu punahele punahele.
No ke aha i hoʻopihaʻia ai:ʻO kaʻaila a me ka momona momonaʻole nā kinai kālā a pau, aʻo ka momona kekahi kumu kumu kūpono o ke ahi. A ma muli o ka momona o nā moa i ka calories, hiki iāʻoe ke hui pū me nā mea'eneʻena kiʻekiʻe e like me nā mīkini mau'ōlelo Pelekānia (me kahi wai iki liʻiliʻi) a me nā hua hou (me kahiʻaoʻao o nā hua).
Pehea e: Ponoʻoe i kahi mau mea lako mea maʻalahi a me nā meaʻai. ʻO keʻano, pehea ka maʻalahi o ka maʻalahi.
Ka Puʻupuʻu Lapa ma nā mea a pau
He aha ia? He pilina maikaʻi maoli ia! Nui nā pāpona pūmua ma luna o nā papa, mai nā mea ākea i nā mea i hanaʻia mai ka mele. Loaʻa nā koho vanilla, nāʻano likeʻole, a me nā meaʻalo'alokela. ʻO ka laulā palapo he koho kūikawā no nā poʻe makemake e'onaʻona i hope o ka'ōʻai kakahiaka akāʻaʻole naʻe i loko o nā hua a iʻole ke koko.
No ke aha i piha ai:ʻO nā meaʻai e like me pancakes a me ka mea hōʻoluʻolu Farani e hauʻoli a he mau mea hoʻopunipuni e ho'ōla iāʻoe i nā calories. Akāʻoi aku ka nuiʻole ma mua o kaʻai,ʻaʻole i loaʻa ka nui o ka meaʻai. Ma ka hoʻouluʻana i ka lepo poli hiki iāʻoe ke hānai i kou makemake a hoʻopihaʻia i ka manawa like.
Pehea e: No pancakes, e hana maʻalahi. ʻO Whisk i loko o ka lepo a hoʻomākaukau e like me nā mea maʻamau! No ka baʻa Pelekānia, e hoʻopili wale i ka lepo i loko o ka waiʻu hua manu i hanaʻia mai nā hua manu a me ka mea momona momona waiʻole, kahi extract vanilla, a me kahi meaʻala hoʻolimalimaʻole. A laila e hoʻopili iʻelua'āpana palaoa māmā i loko o ka pāpī, aʻaila i loko o ka pūpalewele i hoʻoukaʻia me ka'ōpala. Alohaʻo Yum!
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!