01 o ka 10
ʻO kaʻApaʻApaʻAlaʻApaʻo Steam me Ginger
Pākuʻi Asparagus. Loaʻa kiʻi ʻO kaʻApaʻApaʻAlaʻApa Imi me ka Ginger he māmā,ʻala, hoʻokipaʻo Asia i hoʻouluʻia me ka hānai, ka leamele a me ka paʻi o ke kāleka. ʻOi ka meaʻawaʻawa a me ka pīpī a me ka'ōpala. He mea maikaʻi loa ia no nā puʻupaʻa a no ka hoʻomaʻemaʻeʻana i nāʻale a me nā moku koko.
02 o 10
ʻO ka Sauteed Broccolini me kaʻaila a me kaʻaila
ʻO Broccolini me ka'ōmole. Loaʻa ʻO kēia meaʻai wikiwiki a me kaʻono no ka Sautéed Broccolini me kaʻaila a me kaʻailaʻo Olive he mea nui loa ia ma kahiʻaoʻao no nā mea likeʻole, a waihoʻia i loko o ka pūlaki macro no kaʻaina awakea a me kaʻaina awakea paha. ʻO Broccolini he huapiliʻelua o nā huaʻai: broccoli a me ka loina o nā meaʻaiʻo Asia. ʻO nā lālā lōʻihi i piha i kaʻai a me keʻano palupalu, a hiki ke kukeʻia i mua a lawelawe i kahi mahana.
03 o 10
ʻO Pan Roasted Padron a me nā mea paʻiʻo Sishito me ka'Ola Olive a me ke Kai Paʻa
Padron Peppers. ʻO Jen Hoy I kekahi manawa heʻoi aku ka liʻiliʻi, aʻaʻole hiki ke lilo i meaʻoiaʻiʻo no kēia meaʻai no Pan Roasted Padron aʻo kahi Shishito Peppers . ʻEkolu mau meaʻai (nā pepa, kaʻailaʻoliva maikaʻi a me ka paʻakai paʻakai) e hana i nā meaʻono a me ka momona nui e hiki ai iā lākou ke hoʻi hou mai. ʻO kēia mauʻano heirloom he'opihu paʻakikī keʻano o nā meaʻono a me ka momona, nā meaʻono a me nā meaʻono wale nō paha (hiki iāʻoe ke loaʻa i kahi o 10 he piccante). ʻO kēia mau pōhaku liʻiliʻi nui ia i ka mea maikaʻi ma o lākou iho aiʻole i lawelaweʻia me nāʻoliva maikaʻi, ka hulu hipa a me kaʻeka waina. E waiho i nā koʻi e hana i nā lima liʻiliʻi e koho i nā pepa.
04 o 10
Palepaʻiʻiaʻo Broccoli me nā pāʻoli, ka'ōmole a me ka lama
ʻO Broccoli Heart. Loaʻa ʻO ka hoʻohui i ka Broccoli me nā'āpana, ke kāleka a me ka waionona heʻaoʻao wikiwiki loa ia. Ma waho aʻeo ka puʻuwai palekana i kaʻaiʻana i ka meaʻai,ʻo Broccoli he kumu nui o ka fiber, nā huaora A, C, K, a me ka B. E hoʻomanaʻo i ka microwaving a me ka mea e hoʻopuku ai e hoʻopau i kēia mau meaʻai hoʻomehana lā, kahi e mālama ai i ka mea nui. Hanaʻia kēia'āpanaʻaoʻaoʻoluʻolu me ka pāpā, keleka, a me ka pāʻana o ka lemon, a ua mākaukau i loko o 5 mau minuke wale nō.
05 o 10
ʻO White Beans a me Kale me kahi'āpana liʻiliʻi
ʻO Beans a me Kale. ʻO Jen Hoy ʻO kēia mea hoʻomākaukau no W hite Beans a me Kal me kahi Broth Reduction ,ʻo ia hoʻi, hiki ke hoʻomākaukau i kaʻaina ahiahi i loko oʻumi mau minuke! ʻO kēiaʻai wikiwiki a melahi maʻalahi ka makahiki maikaʻi a hāʻawi aku i kahi piha no nāʻano likeʻole. Hoʻomaopopo nā greens i ka hoʻomaʻemaʻeʻana no ka pūnaha lymph a me ke ake, a he hale koko a hāʻawi i kahi tonic nui loa no ka'ōnaehana māmā a me ko lākou hua kanu nui. Hiki iāʻoe ke ho'āʻo e hoʻohui i ka kale me nā kīʻaha, e like me ka mīmona, kahula, arugula, a me nā greensipip. A iʻole e pani i ka'āpana broccoli, ka'ōnihi, ka baby kale a me nā kālepa pēpē. ʻO nā pīniʻeleʻele e hana i kahi kūpono piha no kekahi o nā lau nahele'ōmaʻomaʻo. ʻO ka Savory Sautéed Kale he koho'ē aʻe me kaʻole beans, a he ala mālie, maikaʻi ia e loaʻa ai kāu mau greens me ka uku iki a me ka pōmaikaʻi keu.
06 o 10
Hōʻaikai Lā Laʻe
E hoʻolālā. Loaʻa Hoʻomakaukauʻia kēia Hōʻaiʻai Paʻakaiʻo Fry i loko o 5 mau minuke, a he ala maikaʻi loa ia e hoʻohana ai i nāʻano hua likeʻole. He māmā, māmāʻano hoʻouluulu me kahi liʻiliʻi a nui loa. ʻO ke kīʻaha, ke kālani, ka sima sesame a me kahi hapa o ka hānai e hana i ka hopena no nā mea a pau āu e makemake ai e hoʻohana.
07 o 10
Hoʻokumuʻia ka'ōpena me ka Sweet Herbs
ʻO ka Squash Summer. Loaʻa ʻO ka hua'ōmaʻomaʻuʻo Samea me nā Sweet Herbs he mea wikiwiki, māmā,'āpanaʻala e hoʻopihapiha ana i nā mea momona aʻoihana honua paha, a hiki ke hoʻokomoʻia i loko o kahi meaʻai meaʻaiʻai maʻalahi. E hoʻohana i nā'ōmole'ōmaʻomaʻo a'ōmaʻomaʻo paha no kēia pāʻani.
08 o 10
Zucchini "Spaghetti" Me Coriander, Kāliko, Nati Pine a me ka Lona
Raw Zoodles. Loaʻa Zucchini "Spaghetti" Me Coriander, ka'atika, Nati Pine a me ka Lemona kekahi ala kupaianaha e hoʻohana i ka'ōpana o ka squash. Hoʻopuka kokeʻiaʻo Zucchini "noodles" me kahi māmā māmā o ka hua coriander coriander, nā hua pākuʻi, keleka, ka thyme hou a laila kaheʻana i ka wai lemon ma mua o ka lawelaweʻana. ʻO wau kahi o kaʻu hele-i mea no ka pasta, akā he meaʻono nō hoʻi i kālaiʻia me ka spaghetti semolina. ʻO ka pāʻani Parmesan he mea kohoʻo ia i ka hoʻopauʻana i kēia pāʻani, a lawelawe iā ia e hāʻawi aku i ke kino a me kahiʻano'ē aʻe o ka'ōpala. Loaʻa iāʻoeʻelua koho maʻaneʻi: e hānai iā lākou i ka mahana, akā, he'ōpala maoli paha, aiʻole e hāʻawi wikiwiki aku iā lākou. ma ke ala a he meaʻono loa lākou!
09 o 10
ʻO ka'ōmaʻa'ōmaʻa me nā kāloti, nā'āpana a me nā mīkeke
ʻO Haricots Verts. ʻO Jen Hoy ʻO nā'āpana'ōmaʻomaʻo me nā kāloti, nā'āpana a me ka mīkeke he wahi maʻalahi hiki ke hoʻohuiʻia i loko o ka pāpale saladi a lawelaweʻia paha ma o lākou iho. Ināʻaʻoleʻoe he aloha i ka mint,ʻo ka dill a me koume he mau mea maikaʻi loa. ʻO kekahiʻano mea maʻalahi'ē aʻe,ʻo iaʻo Pesto Beans , nā pī pole i hoʻopihaʻia me ka basil, ke kāleka a me nā nina paina.
10 o 10
Hoʻokumu i ka'ōpona pua
Pāpaʻi. Karen Luchesi Māiʻi MīkiniʻO ka puaʻaʻalaʻula hāʻawi kahi meaʻono a momona i kaʻohana i kālaiʻia pinepineʻia o kaʻohana kāpīpī. Hoʻomākaukauʻia me ka palakala a me nā mea kanu hou, a lawe wale i mau minuke e hana ai. Hiki ke mālamaʻia ka'ōmaʻapiʻi i nā huaʻaola C a me K, hoʻohala (nui no nā wāhine hāpai), a me ka pālolo. He kumu maikaʻiʻo ia no kaʻaiʻai, a hānai i nā mumū. Ua'ōlelo hou nā haʻawina hou e hiki nō i ka'ōpailaʻala ke pāʻani i ka meaʻai āpau.