16 Hoʻomākaukau Hoʻomāʻau Ola Loa

Uaʻike aneiʻoe i ka nui o nā hopena kūkeke e hoʻohana ai i nā kānana condensed canned, soup a me nā pāpale wili palaoa, a me nā momona nui o kaʻiʻo? ʻO nā meaʻai a pau he meaʻono ia, akā, e hoʻonui i ka sodium a me ka momona i kāuʻaiʻana. Loaʻa ka koho maikaʻiʻana i nā kīʻaha kūkā i ke kīkoʻa olakino ma muli o ka sodium, nā mea'eleʻa momona, aʻo ka momona momonaʻaʻole ia eʻoi aku ka maikaʻi no kāuʻohana, akā e hana maikaʻi iāʻoe.

Aia kekahi mau mea e hiki iāʻoe ke hana e hōʻoia i kāu mauʻoihana kukui māmā maʻamau eʻoi aku ka maikaʻi. Inā hoʻopiʻiʻoe i ke kōle i mua o ka hoʻohanaʻana iā lākou, momona ka momona i kahi papa ma luna i hiki ke laweʻia i mua o ka hoʻonuiʻana i ka papa. Hoʻohana pūʻia hoʻi kaʻaila haʻahaʻa a me ka mea momona, aʻokiʻoki i ka momona a me kaʻili mai nā meaʻai ma mua o ka kukeʻana. Hiki paha iāʻoe ke ho'āʻo i nā meaʻaiʻai meaʻai i hoʻokahi manawa i ka hebedoma, aiʻole e hoʻomāhuahua i nā meaʻai i kekahi mea hoʻomohala kūkeke-kekahi meaʻai e hoʻohana ana i ka nui o nā lauʻai hou eʻoi aku ka maikaʻi ma mua o hoʻokahi me nā mea i hoʻoponoponoʻia.

• 01 o ka 16

  Ka Mea Lawaiʻa Meʻa Meaʻai Me ka Lākiu

  ʻO kēia meaʻai hoʻokipa kūʻokoʻa hoʻokahi-pāʻina e hui pū i ka mea momona puaʻa me ka nui o nā huaʻona, i hoʻolimalimaʻia me ka allspice, horseradish, a me ka wai'ūpona. ʻO ka hui pūʻana o ka meaʻono a me ka meaʻono (me kahi liʻiliʻi liʻiliʻi) e hana ai i kahi ipu kū hoʻokahi a momona. Aʻoi aku ka maikaʻi,ʻo kaʻiʻo o kaʻiʻo puaʻa ka mea iʻoi aku ka nui ma mua o ka pipi, aʻo ka hoʻohuiʻana o kahi'āpana acorn a meʻelua mauʻuala, e hoʻonui i ke kiʻekiʻe ma Vitamin C a me B6.

• 02 o 16

  ʻO Barley Casserole

  Pāleʻaleʻa a paʻiʻo Barley a maikaʻi noʻoe. Hiki ke hoʻohanaʻia i ka meaʻono a me ke olakino maikaʻi e like me ka meaʻaiʻai meaʻai aiʻole i kahi kīʻahaʻaoʻao. ʻO kahi kī piha i nā huaʻai hou e like me kaʻaila, kelaka, ka pepa, a me nā haloo, a me ka nui o nā mea kanu, ua paʻakikī kēia ipu a piha. ʻO ka pipiʻana o nā hua pinia ma ka hopena e hoʻohui pono i ka'ākau'ākau.

• 03 o 16

  Pākīpika Pākī

  ʻO kēiaʻano mea maʻalahi wale nō e hoʻohana wale i nā meaʻai wale nō, akā, ua ola maikaʻi a maikaʻi ka maikaʻi. Hoʻomaka ka pīpī i kahiʻano o ke kino maoli, a me nā'ōmaʻa kēne a me nā pepa bale pa'ūkū a me nāʻaila i lawe mai i nā meaʻai a me ka meaʻono i ka'ōmole.

• 04 o 16

  Hoʻokena Kupa Kūlehu Fajita Stew

  ʻO kēiaʻano anuenue a me ke olakino crockpot he kiʻekiʻe i loko o ka protein, ke fiber, a me ka hua malo C. He meaʻai kēia mea no ka hoʻouluʻana i ka fajita (hoʻohanaʻia ka pūnaehu sodium, ka nui o ka paʻakai.

• 05 o 16

  Ke Kai Kūkulu Pākīpika o Southwest a me Beans

  ʻO kaʻaiʻana i kahi o ka'okila ma ke kolokola e hana i ka meaʻono, keʻai, a me ka meaʻono. I ka manawa i puhiʻia ai, eʻoki i kaʻiʻo e kū'ē i ka palaoa no nā hualoaʻa maikaʻi loa. ʻO kēia'ōpē maikaʻi i piha i nā mea kanu huaʻai a me nā pīni i nā meaʻono o ka'Ākau Hema mai ka hoʻohuiʻana o ka salsa a me kaʻaila chili.

• 06 o 16

  ʻO ka pahu kuʻi kaʻi a me nā piʻi

  ʻAiʻia nā'ōlaʻa, ka waiʻawaʻawa, ka pauki lepo, a me ke kāleka i ka hanaʻana i kahi meaʻono a me kaʻoluʻolu e hiki ke hana. Hoʻokomo ka pā i kahi'enela'ē aʻe o ke kahiʻaʻa a hoʻonanea keʻano o ka meaʻai i ka moaʻo Mughlai. E lawelawe i ka laiki, couscous, a me ka pāpaʻi e hoʻonā i ka milo.

• 07 o 16

  Hoʻolālā Pākīpika Ola Loa

  ʻAʻole pono ka pipiʻai e piha i ka momona a kauʻia i ka paʻakai. ʻO kēiaʻano maikaʻi e hōʻike ana i nā pīniʻeleʻele, kāloti, a me ka wainaʻulaʻula e hoʻohui i ka meaʻala a me ke kala i kēia mea maʻalahi. Manaʻoʻoe e hoʻonui i kekahi mau mea kanu e like me nā halo, zucchini, kānana, a ualala e hoʻoulu i nā meaʻai a me ke keʻa.

• 08 o 16

  'Oleka Crockpot Black Bean Chili

  ʻO kahi pipiʻaiʻai me nāʻanoʻono he nui, ua maʻalahi kēia'ōpuni'ōniʻoniʻo e hana a hōʻoluʻolu i nā meaʻai. Hoʻopiliʻia ka'ōpū huaʻai me ka nui o nā mea kanu e like me ka kumini, kaʻaila chili, a me nā meaʻulaʻula, a me nā pepa bell, ka palaoa, a me nā pīniʻeleʻele e hana ai i ka'alapuni me kaʻano hohonu-a nui loa nā meaʻai!

• 09 o 16

  ʻO ka pahu kūkekeʻo Cacciatore

  ʻO Cacciatoreʻo ia he " hahai holoholona" maʻItalia , ai ka manawa eʻaiʻia ai kahi kīʻaha ka cacciatore ,ʻo ia hoʻi, ua hoʻomākaukauʻiaʻo ia "ʻano kālua holoholona," me nā'ālika, nā'ōmato, a me nā mea kanu, kaʻiʻo i mikoʻia me ka moa a me ka līpī. ʻO kekahi mau'ōmaʻomaʻi'ōmaʻomaʻa'ōmaʻomaʻa e mālama ana i ka moa boneless i loko o kēia mea maʻalahi a me ka maikaʻi .

• 10 o 16

  ʻO ka hana kūponoʻo kaʻolo

  ʻO ka Curry ka manawa hoʻohanaʻia e wehewehe i ka huiʻana o nā meaʻala likeʻole me nā kīʻaha i hoʻomoʻaʻia i keʻano o ka momona. Ma kēiaʻanoʻaʻai , kūʻaiʻia ka momona a me kaʻeleʻele i ka'āpana o nā huaʻai a me ka moa. ʻO kaʻaila, keleka, ke aloha, ka kinamona, a me nā meaʻulaʻula ulaula e hoʻopuni ana i waho o ka pā, e hana ana i kahi meaʻoluʻolu a paʻakikī.

• 11 o 16

  ʻO ka'āpana kīkōkōʻo kaʻaila a me ka momona

  Maʻemaʻe ke makemakeʻoe i kahi papa hoʻomaha akāʻaʻole makemakeʻoe eʻike i ka hewa ma hope o ka hua'ōlelo,ʻo kēiaʻona waiwai nui ka mea momona loa, a kiʻekiʻe loa ma Vitamin A a me ka potassium. ʻO ia ka māmā māmā e hāʻawi ana i ka pele i konaʻanoʻeleʻele a me ka momona, aʻo Dijon huakeke a me ka meli e hana i nā meaʻono a me nā momona. Hōʻalo kēia meaʻai no nā kāloti akā maikaʻi no ka hoʻonuiʻana i nā mea'ē aʻe e like me ka broccoli.

• 12 o 16

  Kupa Kuʻoku Iālia Pākī a me Peppers

  ʻO kahi kīʻaha piha i nā mea kanu a me nā mea kanu,ʻo ia hoʻi kahi sohi a me nā pepa e hiki ai iāʻoe keʻoluʻolu i kahi. E kuʻi i ka puaʻa pua puaʻa no ka moa a iʻole ka hopena, a eʻokiʻokiʻoe i ka momona. ʻO kēia lauʻanoʻeleʻele ka mea hoʻokaumahaʻia ma luna o kekahi kīkēkī i kālaiʻia al dente.

• 13 o 16

  ʻO ka'Aiwi Pīpī Pīpī

  ʻO kēia kīʻaha kūpīpī ka meaʻono meaʻai ka meaʻai a me kaʻono, a heʻai i loko o ka ipu hoʻokahi. Hoʻopihaʻia me nā'ōlaʻi, kāloti, aniani, a me ke kāleka,ʻo kēia pākaukau ka hana a pau o kaʻaina ahiahi ahiahi. Akā,ʻaʻole eʻoluʻolu ke hoʻolei i kekahi mau huaʻai'ē aʻe inā makemakeʻia nāʻano pāʻani-makemakeʻia me nā halaʻa i kaʻiʻo.

• 14 o 16

  Hoʻokena'Ālana'Ālaʻula Puana Pōpena

  ʻO ka waiʻalani mālū keʻo ka mea hilinaʻi hūnā, e hāʻawi ana i kahi o ke kepau a me kaʻono i loko o kēia meaʻono hiki i ka papaʻanoʻano . Lilo i ka puaʻa aʻoluʻolu aʻo kaʻiʻo maikaʻi loa ia no kaʻaila i hanaʻia i ka waiʻalani a me ke kō.

• 15 o 16

  ʻO ka hānaiʻo Turckpot Turkey

  He ala maikaʻi kēia e kuke ai i ka umauma lūnāʻaʻoleʻo ia he hōʻoluʻolu! E loaʻa iāʻoe kahi pāʻina mahalo , a me nā meaʻai no nā kohu nui i kēlā me kēia pule. ʻAʻohe hopohopo e lawe i kahi i loko o ka umu a nānā hoʻi i kaʻahaʻaina-e kau wale i ka umauma'ōmaʻomaʻo i ka mea kukeʻai a hoʻokuʻu i ka mea no nā holaʻelima a meʻeono!

• 16 o 16

  'Okoeka Turkey Meatloaf

  Kūkulu kēiaʻano momona momona me ka lepo turkey. (Pono e kūʻai i ka pōʻeleʻeleʻeleʻeleʻeleʻele a me ke keʻokeʻo'āpana pipi no ka hopena maikaʻi loa.) E hoʻopoina e hoʻomaʻemaʻe i ka meaʻai - ka mea hoʻolaha wikiwiki e hōʻoiaʻiʻo i kahi meaʻono e aloha ai kaʻohana a pau.