Peheaʻoe e hoʻomaka ai i kāu lā me kāu mau keiki? Pōʻakai kakahiaka, akā pehea keʻano?
ʻO kēia kekahi o nā hana hou he wahi kahi e lele ai no nā mea a pau e neʻe aiʻoe, kahi koho koho a kāu iho. Ke aloha nei mākou i kēia mauʻano mea maʻalahi i ka mea maʻamau i loko o koʻuʻohana - e loaʻa ana i nā mea a pau i kā lākou iho pilikino pono'ī o kahi pālahalaha, i kekahi manawa e hoʻoikaikaʻia e kekahi mea koho'ē aʻe ("kali, makemake wau i ka salima ma luna oʻu!") "He aha ka hewa me ka hummus i loko o kahi nīnau?").
E hoʻomaka me nā hua i hoʻopiliʻia i ka manawa e noʻonoʻo ai i ka hoʻopihapiha - a laila ka lewa ka palena e pili ana i ka mea āu e hoʻohui ai - kahi lihi o ka chi (ka nui o ka protein!), Nāʻano huaʻai a pau, a me nā meaʻala a meaʻala paha, e ho'āʻo i kekahi o nā pua leaner a me nāʻano moa). Leftovers i loko o ka pahu hau hau? ʻO wau, e hoʻopau i kēlā mau kuleana i - kekahi'ōnaʻi i hoʻoleiʻia i ka'ōpū a iʻole nā'ōpū'ē aʻe paha, kekahi mau kīʻaha kuke, aiʻole ka'ōmole hauʻomaʻu a me nā puaʻa i hukiʻia. Hiki i nā mea a pau ke hele i loko o ka breakfast breakfast quesadilla. A ua maʻalahi kēia mau mea e huki ai i ka lā pule, a me ka hauʻoli no ka hopena pule.
A no ka piliʻana i ka pilikino,ʻo ka laweʻana i kēlā mau momona i ke kakahiaka nui ia no nā keiki a me nā mākua. ʻO ka loaʻaʻana o nā kinona pono e hiki iāʻoe keʻike i ka lōʻihi lōʻihi, e kōkua iāʻoe e noʻonoʻo pono ma ke kula a ma ka hana-ʻo ia kekahi mau kumu koʻikoʻi. ʻO kahi o nā mea maʻalahi a me nā kamaliʻi e pale aku i ke kinetona o kēlā me kēia pōpōleʻa āu e hoʻoholo ai,ʻo ia ke hoʻonui i kahi'ōmole o ka waiū maʻemaʻe,ʻewalu 8 auneke kelemu he 8 mau grama o ka protein maikaʻi, a me 9 mau mea waiwai.
A nui nāʻano tortilla e loaʻa ana i kēia mau lā (ka'ōmato, ka'ōnihi, ka palaoa a pau) - he ala maikaʻi loa e hoʻolako i nāʻano likeʻole o kēia meaʻai,ʻaʻole e haʻi i nā'ōniʻoniʻu o ke kala.
ʻO kēia mau mea maikaʻi nui i ka papaʻaina kakahiaka, akā hiki iāʻoe ke hoʻopili i kēia mau mea oiai e mahana ana i loko o ka pepa alumini a pepa pepa paha aʻai i ka holo. (Akā, e'ōpala i ka waiū mua!). Kaomi maʻaneʻi no nāʻike hou.
Ka mea e pono ai
- 6 teaspoons waiʻaʻole i holoiʻia
- paʻakai ka paʻakai (kosher)
- pepaʻeleʻele keʻono
- 8 hua nui
- 4 mau tortilla (8-iniha; kekahi meaʻai /ʻano)
- 1/2 'aila kuki (kahi iʻokiʻia ai kēlāʻano kēiaʻano)
- ʻO ka mea koho: nā hua leʻaleʻa a me ka guacamole, nā huamaki i kālaiʻia, ka salsa, nāʻalani i paʻipaʻiʻia, ka puaʻa puaʻa i puhiʻia i ka pua turuki a me ka puaʻa aiʻole ka moa moa,ʻeleʻeleʻeleʻele a iʻole pīpī paha, holoiʻia a holoiʻia, nā pale huapalapala, nā pepa'ūlē paʻi, ke kīleʻa a iʻole i hoʻoleiʻia
Pehea e hana ai
- I loko o kekahi kīlaʻau, e paʻi i nā hua me ka paʻakai a me ka pepa.
- Kuhiʻia i 2 teaspoons o ka waipū ma kahi alakiʻi maʻamau ma luna o ka'ōwili-kiʻekiʻe wela.
- E nininiʻia i loko o nā hua, a hoʻokuʻu iā lākou, e hoʻonāukiuki i kekahi manawa akā e waiho i ka lalo i kahiʻoi i waena o nā kani.
- Kūleʻa iki ma mua o ka hanaʻana i kāu makemake, no ka mea e hoʻomau lākou i ka kuke i loko o ka nīnau, a kāpīpī iā lākou i loko o ka pā.
- E holoi i ka skillet, a laila e wela ma luna o ka wela wela.
- E hoʻokuʻu i 1 teaspoon o ka waipū ma ka skillet, a laila e kau i kekahi o nā tortillas o ka palaoa i ka skillet.
- E kūkulu i ka helu 1/4 o nā hua i'ōwiliʻia i ka hapalua o ke tortilla, a kāpīpī i 2 punetēpē o ka paʻakai a iʻole ka'ūpī i ka hua.
- Hiki iāʻoe ke kapa iā ia he lā a paʻi i ka hapalua o ka tortilla ma luna o ka hoʻopihaʻana, aiʻole e kāpīpīʻia i kekahi o kēia mau manaʻo: , i hana 'ia i ka' aupani paʻakikī, ka'ōnihi, nā maʻi ala, a pēlā aku.
- E hoʻohana i kahiʻula eʻoki i ka hapalua hapa o ka tortilla ma luna o ka hoʻopihaʻana, a eʻaila no ke 1 mau 2 mau minuke, a he keʻokeʻo ke kumu o ka nīnau.
- E hoʻohana i kaʻula e hoʻohuli i ka nīnau a me ka kuke no kekahi mau'ē aʻe 1 i 2 mau minuke, a hiki i kaʻaoʻao'ē aʻe he'ōniu gula.
- E kńkau i ka pń i ka pń, a oki i nń hapakolu. E hana hou me nā mea i koe, ka pata, nā tortillas, nā hua a me nā kī piha i makemakeʻia, a e lawelawe i kēlā me kēia me kahi'ōmole o ka waiū makū.
ʻO kēiaʻatikala he māhele ia o ka pilinaʻana me ka National Milk Life Campaign, a ke hauʻoli nei wau e kaʻana aku i kēiaʻano hoʻohua meʻoe!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1445 |
| Ka nui o ka momona | 49 g |
| Ka momona | 21 g |
| Ka momonaʻole | 12 g |
| ʻO Cholesterol | 257 mg |
| Sodium | 3,250 mg |
| Nā Carbohydrates | 202 g |
| Fiber Dietary | 14 g |
| Pāmua | 45 g |