E like me ka hapanui o nā kānaka, hauʻoli au i ka nui o nā meaʻai me ka nuiʻole o ka lolo nui. ʻO ia kaʻu mea nui nui i kaʻu mau'ati me ka hoʻohanaʻana i nā meaʻai. He aha keʻano o kēia? ʻIke wau i ka palekana maʻamau a me keʻano hana kuke e hoʻonui i ka'āpana, me kaʻaeʻole i kaʻai a me ka hoʻonuiʻana i nā calories. E nānā i kekahi o kaʻu mau punahele punahele nui a me nāʻano maikaʻi loa e hoʻohana ai.
Zucchini
ʻO Zucchini he mea kupaianaha nui ma ka hoʻokōʻana i ka pasta aʻo ka meaʻoihana hoʻokahi wale nō 30 calories, me ka 2g fiber. No ka hoʻoliloʻana i ka zucchini i loko o nā pēpē kinikini, e hoʻopili iā ia i nā wā lōʻihi lahilahi ma ka hoʻohanaʻana i ka veggie peeler, a laila e hoʻohana i keʻano o kāu makemake.
- E hoʻopiha i nā kī kīkīkī: E kāpīpī i nā pēpona zucchini a maʻaʻole, i loko o ka skillet me kahi wai o ka wai aiʻole ma ke kuhiʻana iā lākou i loko o ka microwave, a laila e hoʻoulu i ka pīni. Makemake wau e hana i ka mea kanu haʻahaʻaʻo Alfredo mai loko mai o nā'āpana kepa a me ka māmā maikaʻi eʻai ai me nā huapalapala zucchini.
- E hoʻohui i kāu lasagna: Ma mua o ka hanaʻana i nā'ōmole zucchini, eʻokiʻoki i kāu mau'āpala i nā pāpaʻi a kāwili i ka hapalua o kāu mau lasagna no nā papa. Hiki iāʻoe ke hele aku i ka noodle-ʻole! No ka mālamaʻana i kāu pāla ma kaʻaoʻao'ākau, e hoʻohana i ka lāhi a me ka momona momona a me ka momona momona.
- Nuiʻoe i ka nui o kāu paʻi pasta:ʻAʻoleʻoe e hoʻolapalapa i nā kikokikona zucchini i ka hanaʻana i kahi sāleta pata. Eʻako wale i nāʻiliahi me ka paʻipaʻi paʻakai a me ka momona, ka momona liʻiliʻi (I like feta), a me kaʻaʻahu Italian i kahi momona.
Broccoli Cole Slaw
ʻAʻole maopopo i ka pākeke broccoli? He mea pono e loaʻa ka pahu hauhā , kahi hui o nā kāpili kūpoki, kāloti, a me ke kāpena. ʻO ka kīʻaha o ka mea he 25 calories wale nō, a me 3g fiber. Eia kekahi mau manaʻo no ka mea e hana ai me ia.
- Hoʻopiliʻia nā pāʻani spaghetti: Pāpaʻi pipi i ka umuapi (kahi manawa e hiki ai ke hana pololei i loko o ka pōʻai) a hoʻoulu me ka spaghetti kiʻekiʻe a me ka meaʻono momona momona. Hoʻomaʻa pinepine au i ka paku.
- E hoʻopiha i nā'ōmoku kō-paʻi: Eʻoki liʻiliʻi ia a hoʻokomo i kāu huamata a me ka uku moa. E hoʻomanaʻo pono e hoʻohana i nāʻano momona momona o ka mayo a me ka kirīmiʻona -ʻo ia kahi i hele mai ai ka momona mai!
- ʻO ka nui o kaʻaiʻana o ka meaʻai i ka meaʻai: E kiʻi i kekahi mau meaʻai i loko o kāu mau kīʻaha protein. Eʻoki loa i ka pāʻani a hui pū me nā mea momona o ka honua āpau a me ka pipi momona. Hana wau i kaʻu ma loko o kahi'āpana mīkini no ke kaʻina o ka mana.
- E hoʻomāhuahua i ka palaoa'eneʻena: Uaʻike wau aia he nui kaʻaila hou e hele a puni, no laila e hoʻolālā wale i kahi pāpaʻi pila. Makemake wau e hoʻomaka me kahi pāʻina protein ma lalo o 300 calories.
ʻO Spaghetti Squash
Pau ka inoa i ka inoa. He mea nui kēia spaghetti swap. ʻO hoʻokahi kīʻaha o nā kaula i kāluaʻia he 40 wale nō calories wale nō,ʻaʻole e hōʻike i ke fila 2g. No ka hoʻomākaukauʻana, hoʻomapala mua i ka mea a pau i loko o ka mimikiwewe, e maʻalahi i kaʻokiʻoki, a laila e hoʻolōʻihi i ka lōʻihi a wehe i nāʻanoʻano. Eʻai i ka mīkini aiʻole ka umauma mīkini a hiki i ka mūlū, e hoʻohui i kahi waiʻuʻuku e mālama ai, a laila e kinaki i nā kaula, e hoʻoulu iā lākou, e holoi i ka mea e pono ai, a hoʻohana e like me kou makemake.
- E hoʻopili i kāu spaghetti: Eʻoki i nā kaula me ka spaghetti kiʻekiʻe aʻoi aku i kaʻalua o kou nui no ka loaʻaʻole o nā calories. Hoʻouhi wau ia mea me nā mea momona momona a me nā topena me nā meaʻai i hanaʻia mai ka mea momona o ka honua āpau a i ka mākī lean.
- Noodle i kāu chili: Hui nui kaʻeli a me ka spaghetti, akā,ʻoi aku ka emi o ka peleka spaghetti ma nā kaloka ma mua o nā pānaʻi maʻamau. E nānā aku i ka liʻiliʻi i ka mea momona (meaʻai a meaʻaiʻole paha), aiʻole e hana i kāu pono'ī me nā mea lean / extra-lean ground, nā pīni, a me nā momona. ʻO ka sshhetti squash ka mea e hoʻonui ai i kaʻoluʻolu o kāu chili, a me nā manawa kūpono, e loaʻa iāʻoe kahi meaʻono.
Pāpaʻi
He meaʻono kēia huaʻai i nā mea hōkū nui. A he 30 mau calo mai kēlā me kēia kīʻaha, a me ka 2g fiber.
- ʻElua mau pīlaʻiʻuala: ʻOhi a me ka hamo puapakalāpona pua (hoʻoulu aiʻole ka hauʻi) a hoʻoulu me kou mauʻuala. ʻO kekahi bila māmā, kahi paʻakai liʻiliʻi, aʻo kahi'āpana o ka mīkiniʻeleʻele e kau i ka hiʻona.
- E hoʻonui i kāu mele a me ka cheese: E'aku wale a'ānai i kekahi mau kīʻaha o nā momona momona. Nui nā hana maʻamau i kahi nui. Hana wau i kaʻu kuʻi a me ka pulina me ka peloni lima hoʻolālā kiʻekiʻe a me nā mea momona momona.
- E hoʻomāhuahua i kāu salala'ilala: E'ānai wale a me ka mahu! Hiki iāʻoe ke hoʻonui i kāu salama spud aʻoi aku me nā mea'alaʻula paʻakikī i hoʻopiliʻia, ka meaʻaila a me ka meaʻono. A e kuʻi me ka huaʻala maʻemaʻe a me ka mayo paha i ka wā eʻoki ai i kēlā kapa komo.
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!