E hoʻoulu i kāu Veggie Intake me kēia mau meaʻai 10 Recipes

Uaʻike mākou a pau e pono iā mākou heʻelima kauʻai huaʻai i hoʻokahi lā, akā hiki ke pilikia i ka hapanui o ka manawa. Me kēia mau meaʻai hoʻomoʻa, akā, hiki iāʻoe ke hele i mua o ka pale aʻoliʻoli i nā huaʻai i loko o ke kīla hoʻokahi! ʻO nā meaʻai no kēlā me kēia kānana keʻano likeʻole, akāʻo kēlā me kēia meaʻai he mea olakino a hoʻoulu. Aʻo kēia mau meaʻono a pau, he meaʻai i ka meaʻai , aʻo ka hapa nui hoʻi he mau meaʻino . Inā haʻalele kēia list iāʻoe e makemake hou aku, aia i ka nui o ka meaʻai meaʻai hoʻomoʻa mea kanu e mālama iāʻoe i ka maikaʻi a me ka māʻona!

• 01 o ka 10

  ʻO ka mea kanu nā mea kanu

  ʻO nā mea wale nō e pono aiʻoe no ka'ōmole punahele homemade ka huaʻakai, ka wai aiʻole kaʻaila mea kanu , a me nā meaʻala. Aʻo kēia keʻano o ka meaʻai hoʻomaʻamaʻa o ka mea kanu maʻamau , akā, eʻoluʻoluʻoe e hoʻomāhuahua i ka'atila a iʻole ka huaʻokoʻa e like me ka quinoa e hoʻopiha ai i kahi mea. Makemake ia e liʻiliʻiʻole ia ? Eʻoluʻolu e hoʻohana i kaʻaila punahele free gluten-free , aiʻole e kūʻai i kahi mua.

• 02 o 10

  Māmāʻala a me ka meaʻai

  Hoʻopauʻia kēia kumukūkeke aʻoi aku ka nui o ka meaʻono o ka meaʻai me ka puʻuwai a me ka hoʻouluʻana i ka'ūhū ma mua o ka'ōpū meaʻai'ē aʻe. Ua hoʻopihaʻia i kaʻuala, kaʻula, ke kāloti, ka mea kanu, a me nā meaʻala. Me he mea hōʻoluʻolu nei e like me ka'ōpala o ka mea kanu maʻamau, me nā mea'alaʻau kahiko o ka home-i kālaiʻia e nāʻAmelika, ua loaʻa i kēiaʻano hoʻonanea he kōpū a me ka protein mai ka'āpana'ōmaʻomaʻo.

• 03 o 10

  ʻO ka hua'ōmaʻakaiʻo ka'ōmato

  ʻO kahi'ōmaʻomaʻa'ōmaʻomaʻo'ōmaʻomaʻo naʻaupō wale naʻe i hoʻopihaʻia me nā'ōmato, kāloti, celery, riki, a me ka'ōnihi, ua hoʻopiliʻia kēia meaʻai me ka palaoa bale kiʻekiʻe . He mea hōʻoluʻolu a hoʻopihaʻia, a e hana pinepineʻoe. Hoʻohui ka bale i ka mea 'ai loa ma mua o nā mea' ai a me ka mea kanu'ē aʻe.

• 04 o 10

  ʻO ka meaʻalaʻai me Barley

  E hoʻopiha i kēia beana a me ka'ōpala o ka mea bale bale me nā meaʻokoʻa āu i loaʻa. ʻOiai keʻano o ka meaʻai no nā kāloti a me ka huluhulu, e pili ana paha i nā mea i hiki ke hoʻololiʻia-e ho'āʻo i nā'ōmaʻomaʻo'ōmaʻomaʻo, zucchini, aiʻole ka puaʻaleʻa, a me nā mea a pau i loaʻa iāʻoe i loko o ka pahu hau.

• 05 o 10

  Lentil a me ka meaʻai

  Ke kālai, ka makale, nāʻaila, kaʻuala, a me ka'ōnihi e hui pū me nā lelo no ka mea momona momona a momona. Ināʻoe eʻimi ana i kahi meaʻono hoʻomoʻoʻana i ka mea kanu i ka homemade, he mea maikaʻi kēia meli a me ka meli . Hiki ke 'ai i kēia' aila maikaʻi ke lilo i kahi kīʻaha nui ke hoʻohanaʻia me kahi kīʻaha'alalaina a me kahi hua salamā .

• 06 o 10

  ʻO ka'ōmaʻaʻo ka'ōmato me ka Tempeh

  Hoʻokumu ka'ōpiʻuki a me nā kāloka i ka kumu o kēia'ōpiopioʻaila a me ka'ōpala , aʻo ka tempeh māmā i hoʻokuʻu i nā hua'ōleloʻelua a me kekahi meaʻai lapaʻau maikaʻi. E hoʻololi iā ia i ka meaʻai a pau ma ka lawelaweʻana me ka hawuni kīkī grilled grill no kahiʻaina awakea māmā e aloha ai nā keiki. Ma keʻano he bonus kālā,ʻo kēia kānana homemade ka meaʻono awakea a he haʻahaʻa hoʻi i nā calories.

• 07 o 10

  Pāpala HuiʻOle Hui'Olehu

  Ma kahi o ka'ōpū puna wai, no ke aha lā e ho'āʻo ai i kahi'ōpiopioʻo Thai me ka waihona waiu niu ? ʻO ka papahele no nā meaʻulaʻula,ʻo ka cilantro hou, kāloti, kaʻaila lime, a me nā'ōmato, a me ka'ōniu Thai mai kahi kumulāʻau a me cayenne hoʻi. ʻO kahi loli maikaʻi mai nā kīʻaha punahele kahiko akā hoʻokahi wale nō paha e lilo i punaheleʻohana.

• 08 o 10

  ʻO ka huaʻaiʻo Moroccan Stew

  ʻO kēiaʻano mea kanu hoʻokipaʻo Moroccan e uluʻia e nā meaʻono o'Akoliko a hoʻolāʻauʻia me kahi'ōpona'ōpona a me nā hua waina, akā naʻe, aia nō i nā meaʻano o nā mea kanu kahiko e like me nā'ōmato, kāloti, a me ka makale. Hoʻopili ka moa i ka lepo a me ka hao-pono no nā mea kanu a me nā meaʻokoʻa .

• 09 o 10

  ʻO ka Bean Bean a me Swiss Chard Vegetable Soup

  Ke hiki mai i ka hanaʻana i ka meaʻono maʻalahi, hoʻopiha i ka pahu o nā pīni keʻokeʻo a me kekahi o nā kora Swiss he mea nui loa ia. E like me ka hapanui o nā mea kanu i ka homemade, hiki iāʻoe ke hoʻololi a pau i nā meaʻai e hoʻohana i nā mea a pau e pono ai e hoʻolei i kāu pahu hauʻai, aiʻole e hoʻomāʻona i nā lālā o kouʻohana.

• 10 o 10

  ʻO ka'ōpū a me ka'ōpūʻono

  Kūlana maikaʻi i ka mauʻu, akā he meaʻono ia e makemake aiʻoe eʻai ia mea i kēlā me kēia makahiki, e hui pū kēia mehu māmā i ka'alakinina a me kaʻuala i loko o ka'ōpūʻulaʻula, vegan a me ka waiʻole. ʻO ka waina keʻokeʻo a me ka wai hou e hoʻokomo i kahi maka momona,ʻoiai ka meaʻono ke hana nei i kēia mea a kahi e aloha ai nā keiki.