ʻO nā mele kahiko, e like me ka freekeh a me kahi mamao loa, hoʻomau mau i ka lokomaikaʻi me nā kuhina, nā kālaihana, a me nā mea ukali. ʻOiai nā meaʻai likeʻole e like me kēia mau mea iʻoi aku kaʻoi aku o ke kumukūʻaiʻoi aku,ʻoi aku ka manaʻo o nā mea kūʻai maʻaleʻaleʻole i ka nele i nā meaʻai.
ʻO ka haʻahaʻa o nā kīʻaha a pau e like me ka laikiʻeleʻele,ʻo ka palaoa a pau, kaʻai, a me ka palaoa e like me ka maikaʻi a me ke olakino.
ʻO kaʻoiaʻiʻo,ʻo ka hapanui o ka noiʻi e pili ana i nā pono olakino o ka'āpanaʻokoʻa, ua mālamaʻia ma nāʻanoʻano kūpono.
Nā Kohiʻoki me kaʻai Mea Ola
ʻAʻole pono e hele pū nā meaʻaiʻoihana ola me nā koinaʻoihana kiʻekiʻe. I ke aʻoʻana i nā keiki he 136 a me ko lākou mau mākua, uaʻike nā mea noiʻi eʻai ana i nā meaʻai o ka mea kanu holoʻokoʻa (me nā kānana piha), ua pili pū me ka $ 0.63 ka ukuʻai o nā lā a pau.
Ua like nō hoʻi kekahiʻikeʻana i ka kohoʻana i ka meaʻai me kaʻailaʻaila, ma mua o ka pāʻaniʻana i kaʻai'āina MyPlate, hiki iā ia ke mālama i $ 746.46 i kēlā me kēia kanaka i kēlā me kēia makahiki a hoʻolako i nā hua o ka hua, nā huaʻai, a me nā kīʻaha holoʻokoʻa.
Ka huaʻiliahi a me ka momona
Mai wehe i kāu pēke i kāu olakino. Ma muli o ko lākou mauʻalalā pono a pau, germ, a me endosperm, hiki i nā mea liʻiliʻi loa o nā'ōpū piha ke hāʻawi i ka paleʻana mai ka maʻi maʻisā, ka maʻi maʻi i ka maʻi, a me kaʻoi aku. (ʻO nā huapalapala i hoʻohemoʻia ka hoʻopakeleʻana i ka hapa nui o ka lalā a me ka germa a pēlā hoʻi kā lākou mōhaiʻai.)
ʻO nāʻoihana hou aʻoi aku ke kūʻaiʻana i nāʻai meaʻai a pau a ma kahi kokoke paha i nā kumukūʻai e like me nāʻano i hoʻoheheʻeʻia,ʻo ia hoʻi, hiki iāʻoe ke hoʻonui i kou laweʻana i nā meaʻai ma kahi liʻiliʻi aʻaʻoleʻole. I kahi wikiwiki i hala aku nei ma o ka supermarket nui,ʻo nā huahana e like me Barza pasta, Rice Instant Rice, Hoʻopuka'ohua-in-a-bag maikaʻi, Uncle Ben's Ready Rice, a me La Tortilla Factory Organic Tortillas, ua like pū like lākou me ka palaoa i hoʻomaʻemaʻeʻia. nā'āpana'ōpū piha.
Nā Kōmike Hua Ula Kūikawā
Ināʻoe i hele ma mua o kekahi o kēia mau'āpana e makemake ai i nā mea maʻamau, nā mea momona, ua hiki i ka manawa e hana ai iʻelua kope. Hiki ke komo i kēlā me kēia papa hale i ka papaʻai maikaʻi.
ʻO Rice Lō
ʻO kahi laikiʻoiʻoiʻo ka palaoaʻohi. Ma hope o nā mea a pau, kokoke i nā'ōlohelohe a pau o ke ao nei e pili ana i nā pālaiki i kahihi.
ʻO nā līni paepae lōʻihi, e like me ka basmati maʻaulu a me ka jasmine momona, he kūpono kūpono ia e like me ke kahua no nā pale a hoʻouluulu, akā he maikaʻi ka laikiʻeleʻele no sushi a risotto. Hiki ke kuke i ka laiki laiki ma keʻano a hiki i ka palupalu a me ka maloo, a laila e hoʻopiliʻia a hoʻohanaʻia ma kahi o ka mea kaumaha.
ʻAʻole wale ka laikiʻo Riki lālā i ka laiki liʻiliʻi ma laila. ʻO ka laiki laiki, ka raiiki laiki, a me ka laiki laulā (keʻanoʻole i ka laiki) nā koho nui loa.
Nā lālā hou: Ma hope o ka loaʻaʻana o ka laiki'alaʻula, ho'āʻo i ka hoʻokolohuaʻana me nā'ōpū likeʻole e like me ka millet, quinoa, sorghum, aiʻole farro. ʻO kēlā me kēia mau huapalapala momona i loko o kēlā me kēiaʻano kernels, e like me ke kaulike o nā huapala a me nā kīʻaha pilaf.
Pau Wheat
He nui nā meaʻai eʻoliʻoli nui i kaʻikeʻana e hiki ke hoʻololiʻia ka palaoa palaoa piha i 50 mau o ka palaoa o ka palaoa i ka hapanui o nā meaʻaiʻole me ka hoʻololiʻole.
No ka hoʻohuliʻana i kahi meaʻai i ka 100 pakeneka o ka palaoa a pau, e hoʻopili hou iʻelua punaha o ka wai ma ke kīʻaha o ka palaoa palaoa a pau, a laila e hoʻomaha ka palaoa i 20 mau minuke ma hope o ka huiʻana.
ʻO ka'ōpala palaoa wīwī nui ka meaʻono aʻoi aku ka maikaʻi, a me ka'ōpala palaoa a me ka palaoa a me ka'ōpala palaoa wīwī ka huapalapala. ʻO nā huaʻuala (e like me nā wā kahiko e like me ka pāpū a me ka spel) e loaʻa i kaʻoluʻolu maikaʻi i ka wā e maloʻo ai, e hoʻonanea ai lākou i nā meli pale mahana a me ka maʻamau, a me nā kīʻaha pilaf.
Nā lālā hou: Ināʻikeʻoe i ka palaoa a pau, e ho'āʻo i ka palaoa kahiko, e like me ka einkorn, spel, farro , a me ke kaʻa.
ʻOhi
ʻO kaʻai ka meaʻaina kakahiaka nui no ke kumu:ʻaʻohe mea kūponoʻole i ka nui o nā kīʻaha a me nā puʻupuʻu ma lalo o nā kamaliʻi butterscotch me ka kinamona, nā hua, nā nuts, a me ka waiū.
No ka'ōnaehanaʻoi aku ke maʻalahi o ka risotto, e hoʻokomo i nāʻohe'ōpili pōhaku no ka raiki. A iʻole, eʻono i kāu kamele hoʻokaho me kahi kīʻahaʻala maikaʻi , i hoʻopihaʻia me ka sriracha, nā bacon, a me ka moa manu.
Nā lālā hou: Inā ua makaukauʻoe e hoʻopuka mai i ka oatmeal i kaʻaina kakahiaka, e ho'āʻo hou eʻai i ka millet, quinoa, aiʻole buckwheat paha ma ka stovetop me ka waiū a me ka meli.
ʻO kaʻohi palaoa piha
Hoʻohuiʻia ka kānana hou e like me ka huaʻai maloʻo, akā ua hoʻomaloʻoʻia ka huapalaoa a pau, ma keʻano o ka palaoa palaoa, ka palaoa, a me nā kānana kānana,ʻo ia kekahi mea koho maikaʻi loa. ʻO ka popcorn ka huapalaoa. ʻO nā grits a me nā polenta nā mea i hanaʻia mai ka palaoa huapalapala heʻoi aku ka paʻakikī aʻoi aku kaʻai ma mua o ka pākī palahalaha o ka palaoa i hoʻomaʻemaʻeʻia.
Kekahi mau papahana: Ināʻo ka porridge-y, nā kalo-kalo-ʻano-kalo,ʻo ia ka leff a me ka noʻonoʻo ka hua kahiko noʻoe e ho'āʻo hou.
ʻO ka Oldways he huiʻoihana waiwaiʻole i hoʻolaʻaʻia no ka hoʻomaikaʻiʻana i ka lehulehu ma o nā kohoʻana i nā meaʻai. Hāʻawiʻo Oldways i nā papahana hoʻonaʻauao a me nā hoʻomaopopo e pili ana i ka hoʻoilina waiwai ahupuaʻa, ka maikaʻi o nā kīʻaha holoʻokoʻa, a me nā hana o ka hana maʻamau.