ʻO ka lālāʻo Autumn,ʻo ia ka'ōniʻa, ka peʻa, ka'ōpala, ka paukena, nā haohao, nā'ōpala, a me nā hua maloʻo a me nā mea e kapaʻia nei "nāʻoni honua" -yellows, oranges, reds and browns- nui i loko o ke aupuni mō'ī i kēia manawa o ka makahiki. ʻAʻole wale kēia mau huaʻai a me nā meaʻai e lawe mai i nā meaʻoluʻolu i ko mākou pākū hauʻoli, e hāʻawi lākou i nā meaʻai waiwai me nā pono mālama ola a me nā mea hoʻolālā i nā mea hana ikaika ma kahi manawa o ka makahiki i ka wā e maʻalahi ai mākou i ka maʻi. Eia ka papa hana no kēia manawa waiwai nui o ka makahiki. ʻO ka'oina maikaʻi!
01 o 08
Hoʻoponopono Kūʻai Loa no ka Hōʻiliʻili'Āina
ʻO ka mea kanu a me ka hāʻuleʻana i nā meaʻai. Ke Kali Nei Au no Getty Images Hāʻule ka hopena iā kākou i kahi mana hoʻoulu e like me ka honua e hoʻokuʻu ana i kāna hope loa. ʻO nā'ōmaʻomaʻi pale, nā'ōmaʻomaʻu hoʻolālā, nā pulupulu Pākeke, ka puaʻapelu, ka kāpelu, nā'ulina, nā beets, nā leka a me nā huaʻaiʻona'ē aʻe ka mea e waihoʻia ana no kaʻikeʻana i nā mahana anu me ka hau. Eia kekahi mau punahele punahele no ka hoʻohanaʻana i kaʻohiʻana i kaʻohi'Ikuhi. ʻO kēia mau meaʻai he meaʻoluʻolu, denser aʻoi aku ka hoʻomehanaʻana i keʻano ma mua o nā mea kau wela.
02 o 08
Eʻono me nā'āpala: Ka meaʻai hoʻomanaʻo no kēlā me kēia papa
ʻO Jen Hoy Hāʻawi akuʻo Fall i ka nui o nā'ōlaʻa no ka kukeʻana, ka kuke, ka salakeke, ka'ōmaʻa a me kaʻai pono ma ka lima. He nui nāʻano o lākou:ʻo ke kī, keʻoluʻolu, keʻoluʻolu, ke kīkī, ka paʻakikī a me ka momona me nā mea likeʻole. ʻO Fuji, Braeburn, Pink Lady, Gala, Cortland, Pippin, McIntosh, Macouns, Jonathan, Ginger Gold, Paula Red, Empire, Winesap, a me Jonamac kekahi o nāʻanoʻano o nāʻano'ōleʻa. Mai kahi hiʻohiʻona ikaika a ho'ōla, ua nani loa kēia mau hua nani. Ke ulu nei lākou ma luna o ka lepo, e hōʻiliʻili ana i ka ulu a me ke uluʻana ma o ko lākou mau pūpū, i nā kaula kani umbilical e hoʻohui iā lākou i ka lāʻau makua. Ua hanaʻia lākou i loko o ka pūpū o nāʻanoʻano, a he kino kino. Ma muli o kēiaʻano, pili lākou i nāʻano o nā mea kiʻekiʻe, a me nā mea hoʻomaha a me nā mea hoʻomaha. ʻO lākou no ka hoʻonuanu a me ka hoʻomaʻamaʻaʻana i nā māmā, akā, he pōmaikaʻi ka hōʻemiʻana, ka hoʻokuʻuʻana a me ke ake. ʻO ka waiwai i ka pectin e pilina pū me nā meaʻai'ē aʻe i loko o ka hua, nā paʻaʻa e hoʻoneʻe i ka cholesterol a me nā mea kaumaha mai ke koko. ʻOi aku ka maʻalahi o nā'ōlaʻa i'ōpala ma mua o nā'ōmole, no laila, ua nui kā mākou meaʻai i ka papa inoa e hahai nei. Ua komo pū mākou i ka nui o nā vegan, gluten-free a me nā kohoʻana i nā kānana a pau, no laila he mea no nā mea a pau.
03 o 08
Pilāʻau'Alaʻula:ʻO ka meaʻaiʻai a me ka hapalāʻauʻai Karen Luchesi Ua hāʻawiʻia kahi kīpala maikaʻi ma kahi'ōpala maikaʻi i loko o ka nui o nā'ōpili (me nā keiki, nā'ōpio ulu, a me nā poʻe e heleʻole ana i nā hoaaloha me nā huaʻai). Keʻike nei au he mea ponoʻole ia eʻike ponoʻiaʻo ia he mea kanu e pono ai ka lawelaweʻana a me ka noʻonoʻoʻana, no ka mea, he mea maikaʻi ke hoʻomākaukau maikaʻi. Mahalo ka'ōpona i nā huaʻaola C a me K, pale (nui no ka'ōpū!) A me ke ahi o nā meaʻai, a ke aʻoʻia nei no kona mau'āpana anticancer. E like me ka nui o nā mea keʻokeʻo keʻokeʻo, ua hana ka'ōpelupika i kahi kālaika hakahaka nui loa e paʻi me nāʻaʻai. ʻO nā mea kanu a me nā meaʻala likeʻole nā mea hoʻonui i ka puaʻaʻalaʻa a hiki ke hoʻololi i kēia mea momona a haʻahaʻa i loko o kahi mea kūikawā. Pono kēia mauʻike e kōkua iāʻoe e wehe iāʻoe i nā hōʻailona o ka honua e hana i nā mea kupaianaha e hiki ai ke hana i nā mea nani!
04 o 08
ʻO ka Mana Mushroom: He meaʻai nui no nā mea kanu a me ka mea kanu
Ua kākauʻia nā pūmakai i nā mana e hoʻonui i ka palekana, hoʻomaʻemaʻe a hānai i ke koko, a kōkua i ka laweʻana i nā toxins o ke kino. ʻO nā pūʻakai o nāʻano a pau-ʻo ia keʻano o ka pāʻani keokeo uila - e like me nā hale kūʻokoʻa anti-inflammatory o nā meaʻai ikaika. He waiwai lākou i ka selenium, B huama, potassium a me phosphorous, a he mau'onaʻona no ka'ōnaehana pūnaewele. E aʻoʻia ana nā'ōhū'ōpiopio no ko lākou mau antiviral, antibacterial, hikiʻole i ke kanalē. Ma waho aʻe o kēia mau mea,ʻo kaʻoiaʻiʻoʻo nā hauhū nā mea kanu nui, piha i kaʻano pilikino a me ka hauʻoli i ko lākou pono iho. ʻO ka papa inoa o nā mea e hoʻomaopopo ai i kēia mau mea kanu i nā mea kanu o ka nahele.
05 o 08
ʻO ka Cooking a me ka Baking me ka Squash
Ka Pōʻalima Pīpī Pōʻuku. ʻO Jen Hoy Hiki mai ka squash i loko o nāʻano likeʻole, nāʻano a me nā lau. I ke kauwela a me ke kakahiaka nui,ʻike mākou i nāʻano'ōmaʻomaʻo'ōmaʻomaʻo a me nā'ōmaʻomaʻo: zucchini, ka'ōmaʻomaʻu'ōmaʻomaʻu, ka avocado a me ka pan pan. I ke kauwelaʻana o ke kauwela, ua nui nāʻano'ōmaʻomaʻo a me nā momona momona aʻoi aku i ka hoʻoilo:ʻo nā pauka o nāʻano a pau, nā kumuhana, nā momona, ka momona, ka momona, ka hubbard, ka hokkaido, a me nāʻoihana he nui aku. Aia kekahi me konaʻano pono'ī, aʻoiai ka hapanui o lākou e loli ma kahi papahele, e hoʻololiʻia ka'ōpala a me keʻano e like me ka'ōmahi āu e koho ai. Ua hoʻokumuʻia kēia koina o nā papahana no ka hāʻawiʻana iāʻoe i nā manaʻo no nā alaʻole e hiki ke hoʻohanaʻia i ka'ōlulu o nāʻano a pau i kāu lumi kuke.
06 o 08
Hoʻoponopono'Āina Pulāʻau Aʻo Mai ka Sou a Dessert
ʻO Jen Hoy ʻO ka leʻaleʻa e pili nei he mele aloha ia i ka paukena a me nā mea e hiki ai. Hoʻopihaʻia ka'ōmole i nā meaʻai: alpha a me beta-carotene a me ka potassium, magnesium, vitamins C a me E. Ua waiwai nui hoʻi i ka fiber a ke manaʻo nei wau he meaʻai nui ia no ka papa mua. ʻO nā'ōmaʻomaʻuʻeleʻele a me ka'ōmaʻomaʻuʻeleʻele ka mea e hoʻomalu ai i ka'ōpū, ka'ōpū a me ka'ōpū, e kōkua ana i ka paleʻana i ka blood sugar. Kuri, Kabocha, aiʻole kekahi mauʻalani lahilahi'ē aʻe paha. Hiki ke hoʻohanaʻia kēia mau mea me ka liʻiliʻiʻole, me nāʻano liʻiliʻi o ke kahi pālahalaha, ka nui a me keʻano. Akā,ʻaʻole iʻoi aku ke kaumaha o ka'ōmaʻomaʻu o Soternut aʻoi aku ka maikaʻi ma mua o kēia mau mea'ē aʻe, akā ua maikaʻi loa no ka hapanui o kēia mau hana.
07 o 08
Hoʻomaluʻana i nā Malu no ka hāʻuleʻana a me ka Winter
ʻO Jen Hoy I ka wā e liʻiliʻi ai a hoʻomahaʻia nā lā,ʻaʻohe mea e māʻona e like me ke kīʻaha nui o ka mela e hoʻomehana ai e hoʻomaha ai i nā'ōpū a me nāʻuhane. Hiki i ka'ōlaʻai ke lilo i hoʻokahi kīʻaha paila hoʻokahi, aiʻole e lilo i meaʻoihana o kahiʻaina ahiahi. He mea hōʻoluʻolu ia i ka meaʻai maikaʻi loa, a i loko o ko kāua hale, he mō'ī ke aliʻi i ka wā e huli ai ke ala. Eʻai mākou i kēlā me kēia manawa o ka lā, e like me ke awakea. Ma lalo iho nei eʻikeʻoe i keʻano o nā kānana i hanaʻia me nā hua'ōmaʻomaʻa, e like me ka'āpala, nā huaʻona aʻa a me nā halo; e like me ka puʻu o ka puʻu pīpī, ka mea hoʻomaʻemaʻe a me nā mea hou aʻe.
08 o 08
E hana i mua o nā mea'ū a me nā'ū ʻO Jen Hoy Pono nā hana hana ma kahi o ka mālama maikaʻiʻana, a hiki i ka hikiʻana i nā meaʻai ke kau i nā kaulike i kaʻoi aku o ka meaʻai pono inā pilikia ka manawa. ʻO nā kānana a me nā kapuaʻi e pili ana i ka pōmaikaʻi mai ka nohoʻana no kahi lā i loko o kāu pōkole e hiki ke hoʻololiʻia nā meaʻono. Hiki nō hoʻi iā lākou ke maloʻo, no laila hiki iāʻoe ke hana i ka ipu o ka mea ai a me ka'ū a hoʻokuʻuʻia i loko o nā waihona meaʻai hoʻokahi no kaʻaina awakea a iʻole kaʻaina awakea ma ka lele. ʻOi aku ka maikaʻi, ke kīkoʻa me ka hoaaloha a hoʻololi i kahi hana i loko o kahi hui kaiaulu. E hoʻokaʻawale i ka bila kikoʻai, e kuke aʻai pū i ka meaʻai maikaʻi aʻokiʻoki i ka waiwai i koe. He ala maikaʻi kēia no nā poʻe'ōpio'ōpio e mālama i ka manawa a me ke kālā i ka manawa e hoʻomau ai i ko lākou nohona ola a me ko lākou kani. E mālama iāʻoe i nā mea maloʻo ma mua o ka refrigeration. Mai hoʻopili i kahi kānana wela i loko o ka pahu hau me ke poʻi e paʻa; ʻo ka hanaʻana pēlā e hoʻomoʻa ai i ka'ōpala no ka meaʻaʻole kahi wahi e wela ai. Ināʻaʻoleʻoe he manawa e hoʻomaha ai i ka puʻu i ka mahana wela, e uhi wale i ka'ōmole ma kahi o ka waihoʻana i kahi ea puka maikaʻi no ka mahuʻana o ka nahu.