ʻO nā manaʻo hoʻomākaukau ʻai saladi maikaʻi loa ma 2022

Kōkua nā manaʻo hoʻomākaukau ʻai salad iā ʻoe e hoʻolālā i kāu mau meaʻai i kēlā me kēia lā i hiki ke pōmaikaʻi i kou olakino a me ka metabolism kino a hāʻawi i nā meaʻai maikaʻi he nui. Hiki i nā salakeke ke loaʻa nā meaʻai he nui i nā meaʻai olakino e hoʻomaikaʻi ai i kou nohona olakino i kēlā me kēia pāʻina āu e hoʻomākaukau ai no ʻoe a me kou ʻohana. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

Inā ʻoe ma kahi ʻai koʻikoʻi, meaʻai meaʻai a vegan paha, ʻaʻole pau nā koho, e lawelawe ana i kāu ʻai salakeke olakino i kēlā me kēia lā a i ʻole e hana mua ʻia a lawe pū me ʻoe no ka ʻai ʻai maikaʻi ma ka holo. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

He aha ka ʻai saladi?

ʻO ka meaʻai saladi kekahi ʻano meaʻai i loaʻa i nā meaʻai he nui, ʻoi aku ka liʻiliʻi o kekahi o ia mau mea ʻai. ʻO ka mea nui o ka salakeke, e like me ka salakeke tuna a i ʻole ka salakeke ʻuala, i kapa ʻia ma hope o ka salakeke. He pau ʻole nā ​​koho a ʻaʻole hiki iā ʻoe ke hele hewa me nā ʻono āu e makemake ai.

Hiki i nā kīʻaha saladi ke kīʻaha ʻaoʻao, akā ʻo ka hapa nui i manaʻo ʻia he kīʻaha ʻokoʻa hiki ke hoʻokō i nā pono āpau o kou kino. Hiki iā ʻoe ke pōmaikaʻi mai ka ʻai ʻana i ka salakeke ma ke ʻano he meaʻai ma mua o ka meaʻai kiʻekiʻe i nā calorie akā haʻahaʻa i nā meaʻai olakino. V

He aha ka mea nui o ka salakeke no ka ʻai?

ʻO ka hoʻokomo ʻana i ka salakeke he ala maikaʻi loa ia e hoʻohui i nā antioxidants ikaika, nā minerala a me nā huaora i kāu ʻai. A ʻo ka ʻai ʻana i ka salakeke he ala ʻoi aku ka maikaʻi e hoʻomaikaʻi ai i kou nohona a hoʻonui i kāu metabolism. Loaʻa paha i ka ʻai salakeke nā mea a pau āu e pono ai e hoʻomāʻona i kou pōloli a me kou kino.

Eia nō naʻe, inā ʻaʻole ʻoe e noʻonoʻo i nā mea ʻai a me nā ʻaʻahu, maʻalahi ka hewa i ke koho ʻana i ka saladi no ka mea hiki i kēia mau calorie ke ʻoi aku ma mua o nā pono o nā mea kanu olakino e like me nā mea kanu a huaʻai paha. Hiki ke paʻakikī ka mālama ʻana i ke kaulike i ka wā e kuke ai i ka salakeke inā ʻaʻole ʻoe e akahele. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

No ke aha e maikaʻi ai nā meaʻai salad iā ʻoe?

Ma waho aʻe o ka hāʻawi ʻana i nā pae kiʻekiʻe o nā meaʻai, ʻo ka ʻai ʻana i kahi ʻāpana liʻiliʻi o ka salakeke ma ke ʻano he meaʻai e kōkua iā ʻoe e hoʻokō i kāu ʻai ʻana i nā huaora waiwai e like me C, B6, A a i ʻole E, a me ka waikawa folic. A inā ʻoe e hoʻohui i ka ʻaʻahu meaʻai i ka saladi, e kōkua ia iā ʻoe e komo maʻalahi i kēlā mau meaʻai.

Hiki i nā wāhine menopausal ke pōmaikaʻi mai ka ʻai ʻana i hoʻokahi salakeke i ka lā, no ka mea, ua hōʻike ʻia ka nui o ka ʻai ʻana i nā mea kanu maka a me nā huaʻai e hōʻemi i ka nui o ka nalowale o ka iwi i nā wahine premenopausal. ʻO ke kumu ʻē aʻe e hoʻohui ai i ka aila i ka ʻaʻahu salakeke e kōkua i ka absorption o alpha-carotene, lycopene, a me beta carotene. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

Ua manaʻo ʻia he ʻai saladi?

Manaʻo pinepine ʻia ka salakeke he mea āu e ʻai ai ma mua o ka ʻaina awakea a i ʻole me kahi papa nui, akā hiki ke noʻonoʻo ʻia ka saladi he lawelawe piha no ka mea aia i loko o nā meaʻai e loaʻa nā mea āpau āu e pono ai i ka pāʻina, a ʻoi aku paha ma mua o kāu pono inā ʻaʻole ʻoe e akahele.

Ma waho aʻe o ka hoʻopiha ʻana i kou ʻōpū, ʻo ka ʻai ʻana i ka salakeke e hāʻawi iā ʻoe i nā meaʻai maikaʻi a me nā huaora i nele i ka ʻai maʻamau. No laila, hiki i kahi meaʻai kaulike ke lilo i kīʻaha salakeke piha i nā meaʻono a me nā meaʻono i hikiʻole i kekahi ke pale i ka ho'āʻo. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

He olakino ka ʻai ʻana i ka salakeke i kēlā me kēia lā?

ʻO ka hoʻomaka ʻana i ka salakeke olakino i kēlā me kēia lā ʻaʻole ia e pōʻino iā ʻoe, akā, hāʻawi ia iā ʻoe i ka ikehu no ka mea e hoʻoneʻe ʻoe i ka nui o ke kō a me nā ʻakika maikaʻi ʻole mai kāu ʻai. Hoʻopiha ʻia me nā minerala, nā huaora, a me nā antioxidants, nā kīʻaha saladi kahi koho maikaʻi loa no ka ʻaina awakea home a ʻoihana paha.

Inā ʻai ʻoe i ka ʻai kaumaha, e hiamoe paha ʻoe ma hope. ʻO ka loaʻa ʻana o ka salakeke e kākoʻo iā ʻoe me ka ikaika hou aʻe e kōkua iā ʻoe e hoʻomau i ka lā. Poina e pili ana i ka piha ʻana ma hope o ka ʻai ʻana, e kōkua ka salakeke iā ʻoe e ʻoluʻolu a piha i ka ikaika a e kōkua maoli iā ʻoe e ʻoi aku ka maikaʻi.

E nānā i kēia wikiō e ʻike i ka hopena o kou kino ke ʻai ʻoe i ka salakeke i kēlā me kēia lā. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

He aha ke ala maikaʻi loa e hoʻomākaukau ai i nā salakeke?

ʻOiai ʻo ka hoʻomākaukau ʻana i ka salakeke e like paha me kahi hana hoʻopau manawa, ʻaʻole maoli. He koho maikaʻi loa nā salakeke no kahi ʻai hiki ke hoʻomākaukau ʻia a hiki i 48 mau hola ma mua. No laila, hiki iā ʻoe ke hoʻomākaukau i kāu salakeke ma mua a lawe i waho o ka friji a mākaukau e lawelawe. He kani maikaʻi, pololei?

ʻO ka mea e pono ai ʻoe e hoʻomanaʻo e hoʻohana mau i nā huaʻai hou a me nā mea kanu. ʻAʻole lōʻihi ka lōʻihi o kekahi mau mea kanu, no laila he mea nui ʻaʻole e waiho i loko o ka friji no ka lōʻihi. E kūʻai mau i nā meaʻai hou no kekahi mau meaʻai e pale i ka pau ʻole o ka meaʻai. (Salada Nā Manaʻo Hoʻomākaukau Meaʻai)

Papa Hoʻomākaukau Meaʻai Saladi

He kī nui ka papahana! E hoʻolālā mau i kāu mau meaʻai salakeke i kēlā me kēia pule! Ma kēia ʻano, e pale aku ʻoe i ka hoʻopau ʻana i nā mea kanu hou a me nā huaʻai, ʻaʻole i maʻalahi loa. E hoʻolālā i ka manawa e hoʻoholo ai i nā salakeke e hoʻomākaukau ai i ka pule a kūʻai aku e like me ia. E hana i kahi papa inoa kūʻai a kūʻai mau i kāu mea e pono ai.

Inā pono ʻoe e hoʻomākaukau koke i kahi kīʻaha salakeke, koho i nā mea kanu e noho hou a lōʻihi. ʻO nā lau lau e like me ka letus, kāpeti ʻulaʻula, kāloti, ʻonika he mea nui loa ia no kēlā me kēia pāʻina salad. E hoʻohui i kekahi pūmua e like me ka moa, soybeans a kūʻai paha i ka tuna canned a kāpīpī i ka mila ma luna o laila a mākaukau kāu meaʻai maikaʻi a maikaʻi. (Salada Nā Manaʻo Hoʻomākaukau Meaʻai)

Nā ʻōlelo aʻoaʻo hoʻomākaukau ʻana i ka meaʻai salad

ʻO ka hoʻomākaukau maikaʻi a me ka hoʻolālā ʻana he hapalua ia o ka ʻai. Aia kekahi mau mea āu e hana mua ai i ke kūʻai ʻana i kāu mau mea kanu hou a me nā huaʻai. Holoi pono, maloʻo a ʻokiʻoki mua iā lākou, a laila mālama i loko o ka friji. Hiki iā ʻoe ke hoʻohana iā lākou e kiʻi koke i kāu meaʻai.

ʻOiaʻiʻo, hāʻawi kekahi mau hale kūʻai i nā mea kanu i ʻoki ʻia a i ʻoki mua ʻia i mākaukau e hoʻohana, akā e mālama ia i ke kālā inā ʻoe e hana i kēia ma kāu iho. Hiki iā ʻoe ke hoʻomākaukau koke i kekahi mau salakeke a mālama i loko o ka friji a hiki i ka hoʻohana ʻana. (Salada Nā Manaʻo Hoʻomākaukau Meaʻai)

Pehea ka lōʻihi e hiki ai iā ʻoe ke hoʻomākaukau i ka salakeke ma mua

Hiki ke mālama ʻia ka salakeke i hoʻomākaukau ʻia i loko o ka friji no 3 a 5 mau lā, ma muli o nā mea i hoʻohana ʻia. Eia nō naʻe, ʻoi aku ka maikaʻi o ka hoʻomākaukau ʻana i kahi kīʻaha salad ma mua o ka ʻai ʻana. Akā i kekahi manawa ʻo ka papa hana paʻa e koi iā ʻoe e hoʻomākaukau i kāu mau meaʻai ma mua. No laila, ʻoi aku ka maikaʻi o ka hana ʻana i ka salakeke ma mua o ka ʻai ʻana i ka meaʻai wikiwiki ʻole.

E hoʻohana i nā ipu maloʻo maʻemaʻe e mālama i kāu mau salakeke i loko o ka friji. Hiki iā ʻoe ke hana i kāu mea e manaʻo ai e hoʻohana i ka lā aʻe me nā huaʻai a me nā mea kanu pala. He mea nui nō hoʻi ka hana ʻana i nā papa meaʻai e pale ai i ka pulu ʻana o nā kīʻaha salakeke.

E nānā i kēia wikiō no ka ʻike hou aku e pili ana i ka mālama ʻana i kāu saladi hou no nā lā. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

Pehea ʻoe e hoʻomākaukau ai i ka salakeke me ka ʻole o ka pulu?

I ʻole e ʻike i kāu kīʻaha salakeke ma hope o ʻelua mau lā, pono ʻoe e aʻo i kekahi mau mea mai ka manawa āu e hana ai i kāu saladi e hōʻoia i ka hou a me ka ʻono. ʻO ka hana maʻalea, ʻo ia ke kau ʻana i nā meaʻai a hoʻopaʻa pono iā lākou i mea hou.

No ka mālama ʻana i kāu kīʻaha meaʻai, e hoʻokaʻawale i kāu kīʻaha a hoʻoulu ʻia ma mua o ka hoʻohana ʻana. No laila, hiki iā ʻoe ke hoʻomākaukau i ka ʻuala a me nā mea kanu e hoʻoili i loko o kahi hue hiki iā ʻoe ke lawe pū me ʻoe i kou ala e hana ai. A i ʻole hiki iā ʻoe ke pelu maikaʻi i kāu mau meaʻai a mālama mau i nā mea hou a ʻono. (Salada Nā Manaʻo Hoʻomākaukau Meaʻai)

Kau ʻana i kāu ʻai saladi - ʻanuʻu i kēlā me kēia ʻanuʻu

He hana noʻeau ke kau ʻana i nā mea salakeke i loko o ka hue a i ʻole ka pahu - he ʻano nani a nani hoʻi, akā ʻono ke ʻono ʻoe. ʻO ia ke kumu he mea nui e hoʻopaʻa pono i nā mea ʻono a pau i mākaukau no ʻoe. Eia kekahi mau ʻanuʻu kumu āu e hahai ai. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

KaʻAnuʻu Hana 1: Layering i ka lole

Inā makemake ʻoe e mālama i ka ʻaʻahu me ka salakeke, e hoʻokomo pono i ka ʻaʻahu ma lalo, mai nā ʻōmaʻomaʻo e pulu i ka wā e hoʻopili ai me ka lole. E hoʻohui i kekahi mau punetēpuni o ka ʻuala i lalo o ka ipu a i ʻole kekahi pahu hau.

KaʻAnuʻu Hana 2: Layering ʻoi aku ka paʻakikī o nā mea kanu a me nā huaʻai

ʻO nā huaʻai paʻakikī a me nā huaʻai e like me nā'ōlaʻa, kāloti, aniani, pepa ʻulaʻula e pono e hele ma luna o ka ʻuala. E ʻoi aku ka maikaʻi o kēia mau mea ma muli o ka ʻaʻahu ʻana no ka mea lawe māmā lākou i ka ʻono me ka pulu ʻole o ka lole.

KaʻAnuʻu Hana 3: Mea Kuke

Pono ka papa aʻe e like me ka pī, ka moa, ka laiki, ka quinoa, ka noodles a i ʻole ka pasta. Hiki i nā mea a pau āu e makemake ai ke hana pū me ia. Pono e hoʻomoʻa ʻia ka pasta al dente, hoʻokahe maikaʻi ʻia a hoʻopaʻa ʻia i loko o ka friji. Mai hoʻohui i nā mea wela i ka salakeke āu e mālama ai i loko o ka friji.

E nānā i kēia wikiō no ka ʻike hou aku e pili ana i ka waiho ʻana i nā kīʻaha salakeke i loko o kahi pahu mason. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

KaʻAnuʻu Hana 4: Layer Protein

Pono e loaʻa i ka papa aʻe kekahi mau protein. Hiki iā ʻoe ke koho i ka ʻiʻo i hoʻomoʻa ʻia, ka iʻa a i ʻole ka cheese. ʻO nā mea a pau āu e hoʻoholo ai e hoʻohana, e hōʻoia ua ʻoki ʻia a hoʻokahe ʻia i nā wai keu. Hiki nō hoʻi iā ʻoe ke hoʻohana i nā hua i hoʻolapalapa ʻia a i ʻole nā ​​hua gluten-free e like me ka quinoa. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

KaʻAnuʻu Hana 5: Ka Layer hope

ʻO ka papa hope loa, ʻo ia nā meaʻai āu e hoʻomākaukau ai i loko o ka friji akā e hoʻohui ma mua o kou hoʻoholo ʻana e ʻai i ka pā saladi. E mālama i kāu letus i ʻoki hou ʻia, nā strawberries, ka avocado a i ʻole nā ​​hua maloʻo i mākaukau, akā e hoʻohui i ka hope. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

KaʻAnuʻu Hana 6: Hoʻohui i ka Salad

E hui maikaʻi ma mua o ka ʻai ʻana i kēia kīʻaha salakeke a hauʻoli i kāu meaʻai olakino homemade. Inā ʻoluʻolu ʻoe iā ia, noho hou ia no kekahi mau lā a hiki ke leʻaleʻa me ka hoʻolimalima ʻole i ka manawa e hoʻomākaukau ai i kahi meaʻai kiʻekiʻe e hiki ai iā ʻoe ke lawe i ka hana a kali paha iā ʻoe e hoʻi mai i ka home. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

10 mau manaʻo hoʻomākaukau ʻai saladi no 2021

ʻO nā koho he aneane pau ʻole i ka wā e pili ana i nā manaʻo ʻai saladi. Nui ka maʻalahi o ka ʻai hoʻokahi i hiki ʻole ke pau ka manaʻo. Eia kekahi mau manaʻo meaʻai salakeke wikiwiki a olakino e kūpono i nā pono like ʻole. Hiki iā ʻoe ke hoʻāʻo i kekahi o lākou a pau!

ʻO ka hoʻohui ʻana i ka pāʻina salakeke me ka nui o ka hoʻoikaika kino hiki ke lilo i hui lanakila no ka pohō kaumaha. E hoʻohui i nā mea kanu maka a i kuke ʻia paha, kekahi protein, a me ka gravy ʻaʻole nui ka calorie, a loaʻa iā ʻoe kahi meaʻai kūpono e kōkua iā ʻoe e hoʻemi i ke kaumaha. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

Pālaʻi-puʻu salakeke

Ua ʻike paha ʻoe i kou hoʻomau ʻana e lilo i ke kaumaha a ʻoi aku ka paʻakikī o ka lilo ʻana o kou ʻōpū ma mua o nā mea ʻē aʻe. Eia naʻe, ʻaʻole hiki ke nalowale kēlā ʻōpū paʻakikī ma ka ʻai ʻana i nā salakeke olakino a ʻono a ʻike haʻaheo i ka manawa pōkole. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

nā mea hoʻohui

• 2 mau hua moa i pailaia
• 1 avokado
• 1 kīʻaha moa i holoi ʻia
• 14 oz o nā puʻuwai artichoke i holoi ʻia
• Ma kahi o 5 oz o nā ʻōmaʻomaʻo hui ʻia
• ¼ kīʻaha o ka ʻaila ʻoliva puʻupaʻa
• ¼ teaspoon o ka pepa
• ¼ teaspoon o ka paʻakai
• 2 punetune o ka ʻākeke
• 2 punetune o ka apple vinega

ʻOkiʻoki i nā hua, ka avocado, a me nā mea kanu i loko o nā ʻāpana liʻiliʻi. E holoi i ka moa e wehe i ka paʻakai. I loko o kahi kīʻaha kaʻawale, e hana i ka ʻaila mai ka ʻaila, ka pepa, ka paʻakai, ka sinapi a me ka vīnega. Inā ʻoe e ʻai koke iā ia, e hui pū a hauʻoli. Inā ʻoe e hoʻomākaukau ana ma hope, e pelu me ka hui ʻole.

ʻAi ʻAina Salai Diabetic

ʻO ka meaʻai maʻi maʻi i manaʻo ʻia he ʻai haʻahaʻa-carb. Loaʻa i kēia ʻano salakeke ka nui o nā mea kanu ʻokiʻoki a me ka protein i mea maikaʻi loa no ka poʻe e hakakā nei me nā pae glucose kiʻekiʻe. A piha me ka ʻono a ʻo ka mea nui loa - he maʻalahi ka hoʻomākaukau. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

nā mea hoʻohui

• ʻO ka ū moa i hoʻomoʻa ʻia ma nā ʻaoʻao ʻelua
• 2 punetune o ka aila ʻOliva
• 3 kīʻaha kale i ʻoki ʻia
• 1 kīʻaha o Brussels sprouts
• 1 kīʻaha kukama
• 1 kīʻaha kāpeti i ʻoki ʻia
• 1 kīʻaha kāloti ʻoki ʻia
• 1 kīʻaha fennel
• ½ kīʻaha ʻokiʻoki ʻulaʻula
• 1 kīʻaha o ke kōmato ʻokiʻoki
• ¼ kīʻaha o nā hua pomegerane

No ka lole

• 2 punetune o ka apple vinega
• 2 pū'āpū o kaʻailaʻaila
• 1 ½ wai lemon
• 1 ʻolokaʻa kālua kuʻi ʻia
• 1 tsp o ka fennel minced

E ninini i ka aila ʻoliva ma luna o nā umauma moa. E kau i ka pā me nā umauma i loko o ka umu preheated a e hoʻomoʻa no kahi o 30 mau minuke. e maalili. I kēia manawa, ʻoki, ʻoki a ʻoki i nā mea kanu.

Pono lākou a pau e ʻokiʻoki i loko o nā ʻāpana liʻiliʻi, hui maikaʻi a waiho ʻia e hoʻomaha i loko o ka friji. Ke maʻalili ka ʻiʻo, ʻoki ʻia a hoʻohui i loko o ke kīʻaha me nā mea kanu. Eʻaʻahu me nā mea i hāʻawiʻia a hauʻoli i kāuʻai i ka piha. Inā pono ʻoe e mālama i ka salakeke no hope, e hoʻokaʻawale i ka lole a me ka ʻiʻo a hiki i ka lawelawe ʻana. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

ʻAi ʻAi Huaʻai Huaʻai

Hiki ke hāʻawi ʻia ka hapa nui o nā kīʻaha salakeke i ka wā e haʻalele ai ʻoe i kekahi o nā mea ʻike maopopo. He ʻono maikaʻi lākou a hiki ke lawelawe koke ʻia a i ʻole ma ke ʻano he meaʻai saladi. Eia ka meaʻai no kēia salakeke. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

nā mea hoʻohui

• 8 oz o ka pasta a i ʻole nā ​​noodles raiki
• ¼ kīʻaha oki ʻokiʻoki
• 6 oz o nā halo o kāu koho (portobellos, morels, shiitakes)
• 2 punetune o ka aila ʻoliva puʻupaʻa
• 3 kīʻaha o ka asparagus ʻokiʻoki
• ʻO ka paʻakai a me ka pepa
• Pākeke
• 4 ʻokiʻoki i nā aniani

No ka lole

• 4 punetune o ka aila ʻoliva puʻupaʻa
• 2 punetune wai lemon
• 1 kālika kālika
• kekahi pahūpahū

E hoʻomoʻa i ka pasta al dente, hoʻokahe a waiho i ka maʻalili. E hoʻololi i ka pasta me nā noodles laiki e mālama i kēia kīʻaha saladi gluten-free. E hoʻomākaukau, ʻoki a ʻoki i nā mea kanu. E wela i ka pā a hoʻohui i ka ʻaila a me kahi ʻaila. E hoʻomoʻa no kekahi mau minuke, a laila e hoʻohui i nā halo, ke kau. E hoʻoulu a e kuke noʻelima mau minuke'ē aʻe.

Hoʻohui i ka asparagus a paʻi wikiwiki. E hoʻohui i ka pasta me nā aniani, nā halo, ka asparagus a hoʻohui i ka pā paʻi a me nā aniani puna. E hoʻomākaukau kaʻawale i ka lole a kāpīpī ma luna o ka saladi. E hui maikaʻi a hauʻoli i kāu ʻai. Inā ʻoe e hoʻomākaukau ana i kēia kīʻaha ma hope, e hoʻohui i ka lole ma mua o ka lawelawe ʻana i ka saladi. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

Salada Nicoise

No Palani mai ka Salad Nicoise, a mai ke kulanakauhale Farani o Nice kona inoa. He panalāʻau kahakai ʻo Nice ma Farani a loaʻa nā mea a pau ma kēia wahi a puni. ʻAʻohe mea kupanaha ʻo ka anchovies, nā ʻoliva a i ʻole nā ​​​​'ōmato kekahi ʻāpana o kēia salakeke meaʻai. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

nā mea hoʻohui

• 15 auneke o ka ʻuala ʻulaʻula i ʻoki ʻia
• Salt
• 2 punetune waina keʻokeʻo maloʻo
• 4 mau hua moa i pailaia
• 10 auneke piʻi ʻōmaʻomaʻo
• ¼ kīʻaha waina waina
• ¼ kīʻaha ʻokiʻoki ʻulaʻula
• 2 punetune o ka sinapi
• 1 punetune o thyme hou
• Pepa lepo
• 1 kīʻaha o ka ʻaila ʻoliva puʻupaʻa
• Ua ʻoki ʻia nā ʻōmato cherry 8
• 1 poo letus
• 6 radishes, ʻoki ʻia
• 2 mau kini anchovies, hoʻokahe ʻia
• ½ kīʻaha ʻoliva Nicoise

E hoʻomoʻa i ka ʻuala i ka wai paʻakai no ʻelima mau minuke a i ʻole a palupalu. E kānana, e kāpī i kahi waina a hoʻomaha i kahi pahu ʻokoʻa. E hoʻolapalapa i nā pīni ʻōmaʻomaʻo i loko o kahi pā ʻokoʻa, e hoʻokahe a waiho i ka maʻalili.

E hoʻolapalapa i nā hua no 12 mau minuke, e hoʻoneʻe i ka wai anuanu e hoʻōki i ka paila ʻana, a hoʻomaha. E hoʻomākaukau i ka ʻai ma ka hui ʻana i ka ʻaila, ka vīneka, ka aniani, ka paʻakai, ka pepa, a me koume. E hui a hui nā mea a pau. E hoʻohui i ¼ kīʻaha ʻuala i ka ʻuala.

E kau i ka lau letus ma ka pā a hoʻohui i ka ʻuala ma luna. E hoʻohui i nā pīni ʻōmaʻomaʻo, nā radishes, nā anchovies, nā hua ʻehā a me luna me ke koena ʻuala. E hoʻonohonoho i nā tōmato cherry i ʻoki ʻia, e hoʻoheheʻe i ka ʻuala a i luna me ka ½ kīʻaha ʻoliva Nicoise. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

Hoʻomākaukau ʻAi Salalala Helene

ʻO kēia salakeke pāʻina maʻalahi akā nui ka meaʻai ʻo ia wale nō ka mea e pono ai ʻoe i nā lā hana paʻahana inā makemake ʻoe i kahi mea e kali ana iā ʻoe i loko o ka pahu hau. A e ʻoluʻolu e hoʻonui, no ka mea, makemake ʻoe i nā mea hou aʻe. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

nā mea hoʻohui

• Letusi
• ʻO Tomato Cherry
• Kūkopo
• ʻAkaʻaka ʻulaʻula
• ʻO Olive
• Pāhi Feta
• ʻO ka vīneka, kaʻaila, a me nā mea hoʻonani no ka lole

Eʻoki i nā mea kanu a pau a me ka cheese feta. E kau i ka letus ma lalo o ke pola. E kau i nā mea kanu i ʻoki mua ʻia, nā ʻoliva a me ka cheese feta. E hana kaʻawale i ka lole i mākaukau no ka hui ʻana a me ka lawelawe ʻana. E hui maikaʻi ma mua o ka lawelawe ʻana a hauʻoli i kāu ʻai ʻono a ʻono. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

Huamoa moa Thai

ʻOiai he mea ʻē paha ia, ʻaʻole maʻalahi ka hoʻomākaukau ʻana i kēia salakeke me nā mea i hoʻomākaukau mua ʻia. E mālama pono iā ʻoe nā mea a pau, e mākaukau ana kāu salakeke crispy a ʻono a kali iā ʻoe e leʻaleʻa i kāu ʻai. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

nā mea hoʻohui

• He hapahā kīʻaha wai lime
• 1/4 kīʻaha soy sauce (ka sodium haʻahaʻa)
• 1/4 kīʻaha pīnī pīnī (ʻaila)
• ʻO ka meli (ʻelua punetēpē)
• 1 punetēpuni chili sauce (Sriracha)
• 1 ʻolokaʻa kālua kuʻi ʻia
• 1 punetēpē aʻa ginger hou i ʻoki ʻia a i ʻole 1/4 punetēpē paʻa ginger pauda
• 1 aila hua ʻaila sesame
• 1 pahu (14 auneke) huila coleslaw
• 1 1/2 kīʻaha moa rotisserie i ʻoki ʻia
• 4 aniani ʻōmaʻomaʻo
• ʻOki ʻia 1/4 kīʻaha cilantro hou, ʻoki ʻia
• ʻO ke koho: nā pīni i hoʻomoʻa ʻia e ka meli, ʻoki ʻia

No ka hana ʻana i ka ʻaʻahu, e hoʻokuʻi i nā mea mua ʻewalu a maʻemaʻe. E hoʻohui i nā mea saladi me ka lole i loko o kahi kīʻaha nui. E hoʻopaʻa i ka friji no 1 hola, sila. E kāpīpī i ka pīni ma kēlā me kēia lawelawe, inā makemake ʻia. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

Pālama Bulgur Mediterranean

Hiki ke maʻalahi kēia meaʻai saladi no ka mea hiki iā ʻoe ke hoʻololi i nā meaʻai a loaʻa i kāu ʻano ponoʻī. ʻO kēlā me kēia meaʻai āu e koho ai, he mea ʻono a hoihoi maikaʻi ia i kāu palette, a he kūpono kou manawa e hoʻomākaukau ai. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

nā mea hoʻohui

• 1 kīʻaha bulgur palaoa
• 2 kīʻaha wai
• 1/2 teaspoon kumini
• 1 / 4 teaspoon paakai
• He kini (15 auneke) o nā pīni garbanzo i holoi ʻia a hoʻokahe ʻia
• 6 auneke pēpē spinach (e pili ana i 8 mau kīʻaha)
• 2 kīʻaha o nā tōmato cherry hapalua
• 1 ʻokiʻoki ʻulaʻula liʻiliʻi i ʻoki ʻia a ʻoki ʻia
• 1/2 kīʻaha o ka cheese feta, ʻūlū ʻia
• 2 teaspoons ʻoki ʻia ka mint hou
• 1/4 kīʻaha hummus
• wai lemon (ʻelua punetēpē)

E hoʻohui i nā mea mua ʻehā i loko o ka ipu 6-quart a hoʻolapalapa. E ho'ēmi i ka wela i ka haʻahaʻa a e hoʻokuʻu me ke poʻi no 10-12 mau minuke aiʻole a hiki i ka palupalu nā mea kanu. E hoʻohui i nā pīni garbanzo. Wehe i ka wela a hoʻohui i ka spinach. E waiho i uhi ʻia no 5 mau minuke a hiki i ka mae ʻana o ka spinach. E hoʻohui i nā mea i koe i loko o kahi kīʻaha hui. E ʻai i ke anuanu a lawelawe i ka wela. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

Hualaʻi Ramen

Inā ʻaʻole hiki iā ʻoe ke pale aku i ka salakeke noodle, pono ke kau ʻia kēia salakeke ma kāu papa kuhikuhi ma ka liʻiliʻi hoʻokahi i ka pule. ʻAʻole lōʻihi ka manawa e hoʻomākaukau ai kēia salakeke maikaʻi a ʻono, akā e ʻono maikaʻi ʻo ia ʻoiai inā i hoʻomākaukau ʻia i kekahi mau lā ma mua. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

nā mea hoʻohui

• 9 auneke o ka naiki ramen opae
• 6 kīwī o ka wai kohua
• 1 paona puaʻa sausage
• 3/4 kīʻaha o ka lole salakeke sesame i hoʻomoʻa ʻia (Asia)
• 3/4 kīʻaha o nā aniani ʻōmaʻomaʻo, ʻoki ʻia
• 1/2 kīʻaha cilantro hou, ʻoki ʻia
• 1/2 teaspoon ka lime zest i kālai ʻia
• ʻO ka wai lime 3
• Ma kahi o 8 auneke o nā pī hau hou
• 1-1/2 kīʻaha kāloti pēpē
• 4 punetune i ʻoki ʻia i nā pīni maloʻo maloʻo

I loko o kahi kīʻaha nui, e kau i nā noodles ramen, hapaha, a hoʻokaʻawale i kahi ʻeke o nā mea ʻala. E uhi i nā noodles me ka wai wela a waiho no 5 mau minuke e palupalu. E hoʻokahe i nā noodles a holoi me ka wai anuanu. Ma hope o ka hoʻokahe maikaʻi ʻana, e hoʻi i ke kīʻaha.

I loko o ka skillet nui ma luna o ka wela wela, e hoʻomoʻa i nā sausages a ʻeleʻele ʻole, ma kahi o ʻelima a ʻehiku mau minuke. Wehe i ka wai nui me ke kāwele pepa.

E hoʻokuʻu i nā noodles me ka vinaigrette, 1/2 kīʻaha scallions, cilantro, lemon zest, wai lemon, a me nā mea i loko o ka ʻeke mea hoʻonani i mālama ʻia. E hoʻohui i ka pī hau, ka ʻaila, 3 punetēpē pīni, a me ka puaʻa i loko o kahi kīʻaha nui. E hoʻohui i nā aniani ʻōmaʻomaʻo i koe a me nā pīni ma luna. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

ʻAvocado Steak Salad

He meaʻai maikaʻi kēia meaʻai saladi e leʻaleʻa i ka makahiki āpau, ʻoi aku hoʻi i ke kauwela. ʻO kona hiʻohiʻona maikaʻi a me kona ʻono e hōʻeuʻeu iā ʻoe e hoʻāʻo a hana ma ka liʻiliʻi i hoʻokahi manawa i ka pule e leʻaleʻa me kou ʻohana. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

nā mea hoʻohui

• ¾ paona ʻo Beef flat iron steak or top sirloin steak
• He hapahā teaspoon o ka paʻakai, hoʻokaʻawale ʻia
• He hapahā puna o ka chili, māhele
• 1 / 4 kīʻaha ʻili aila ʻaila kaila
• 2 tsp vinaigrette balsamic
• Lemona wai, 2 teaspoons
• 5 oz. pēpē spinach, hou (e pili ana i 6 kīʻaha)
• 4 mau aniani, ʻoki ʻia
• 1 ʻōmato pipi pipi, ʻoki ʻia
• 1/2 'o'a avocado, 'ili a 'oki 'ia
• ʻO ke koho: 1/4 kīʻaha kīʻaha ʻulaʻula

E kāpīpī i ka hapalua teaspoon o ka paʻakai a me ka 1/4 teaspoon o ka pepa ma luna o ka steak, e hoʻomoʻa ma luna o ka wela wela a hiki i ka manawa e pau ai ka pipi (hiki ke heluhelu ʻia kahi thermometer 135° no ka waena-rare, 140° no ka waena, a me 145° no ka waena). - maikaʻi). E hoʻomaha no 5 mau minuke.

I kēia manawa, e hui pū i ka ʻaila, ka vīneka, ka wai lemon, a me ke koena paʻakai a me ka pepa i loko o kahi kīʻaha pāpaʻu. E puʻunaue i ka spinach ma nā ʻaoʻao ʻehā. E hoʻokuʻu i nā'ōmato, avocado, a me nā radishes. Eʻoki i ka steak a lawelawe ma luna o ka saladi. E kāpīpī i ka ʻuala ma luna ona a kāpīpī me ka paʻakai inā makemake ʻia. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

Mīkini pīni

Inā ʻoe e ʻimi nei i kahi salakeke waiwai nui akā ʻiʻo ʻole, ʻo kēia salakeke pī ka meaʻai e kūpono i kāu mau meaʻai. Ma waho aʻe o ka wikiwiki e hoʻomākaukau, he waihoʻoluʻu a ʻono. E hoʻomākaukau maikaʻi ma mua a hauʻoli piha i ka hana a i ʻole ma ka home.

nā mea hoʻohui

• ʻO ka hapalua kīʻaha o ka ʻaila ʻoliva puʻupaʻa
• He hapahā kīʻaha waina ʻulaʻula
• 1 teaspoon o ke kō
• 1 ʻolokaʻa kālua kuʻi ʻia
• 1 teaspoon o ka paʻakai
• 1 teaspoon o ka pauka cumin
• 1 teaspoon o ka pauka chili
• He hapahā teaspoon o ka pepa
• 3 kīʻaha laiki basmati, moʻa
• 1 hiki (16 auneke) holoi ʻia a hoʻokahe ʻia nā pīni kīkī
• 1 hiki (15 auneke) holoi ʻia a hoʻokahe ʻia nā pī ʻeleʻele
• 1/4 kīʻaha cilantro hou
• 1 1/2 kīʻaha kaʻa maloʻo, hoʻoheheʻe ʻia
• 4 aniani ʻōmaʻomaʻo, ʻoki ʻia
• 1 pepa pepa ʻulaʻula momona, ʻokiʻoki

E hoʻokuʻu i kaʻaila me kaʻaila, ka vīneka a me nā meaʻala. E hoʻokuʻi i ka laiki, nā pīni a me nā mea saladi ʻē aʻe i loko o kahi pola nui. E hoʻohui i ka lole, e hui maikaʻi. E hoʻokomo i loko o ka friji e hoʻomaloʻo maikaʻi. E hoʻomoʻa i ka salakeke no ka ʻono maikaʻi loa. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

Mana'o Pono Manawa Keu

Inā ʻaʻole ʻoe i manaʻoʻiʻo e hoʻāʻo i nā manaʻo hoʻomākaukau ʻai salakeke, e noʻonoʻo i ka nui o ka manawa āu e mālama ai i ka pule hana ke ʻike ʻoe e kali ana kahi meaʻai olakino a ʻono iā ʻoe i loko o ka pahu hau. A ʻoiaʻiʻo, ma ʻaneʻi e hoihoi ka poʻe a pau i ke ʻano o ka ʻai ʻono a me ke kono ʻana no kā lākou ʻaina awakea. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

A pono ʻoe e hoʻolōʻihi i ka manawa hou e hoʻopaʻa ai i kāu pahu hau me nā pahu airtight i hoʻopiha ʻia me nā meaʻai momona e hoʻonui ai i kou metabolism a hāʻawi iā ʻoe i nā koho meaʻai olakino i kēlā me kēia lā. E hoʻonui hou ʻia ka ikaika o kou kino a mākaukau ʻoe e hana i kāu hana i kēlā me kēia lā. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

Ua hoʻāʻo paha ʻoe i kekahi o kēia mau manaʻo hoʻomākaukau ʻai saladi? Loaʻa iā ʻoe kahi salakeke punahele e ʻōlelo aku ai? E kaʻana like me aʻu i kou mau manaʻo a me nā ʻōlelo ma lalo nei. (Nā manaʻo hoʻomākaukau ʻana i ka meaʻai salad)

Eia kekahi, mai poina i ka pin /lepe puke a kipa aku i kā mākou moʻomanaʻo no ka ʻike hou aʻe akā ʻike maoli. (Vodka a me ka wai hua waina)