9 Mea Malolo Malolo Faigofie Meaʻai mai Kuka i le 'aiga o le afiafi

Anotusi

• Fualaʻau fualaʻau ma Chickpea
• Savory Bean ma Spinach Soup
• Pasta ma le Eggplant Sauce
• Fagu Fualaʻau Fualaʻau
• Mumu Lanu Ivaisa Sipaniolo
• Cajun Shrimp ma Rice
• Gingered Povi ma Fualaʻau
• Apu Cranberry
• Faigofie Faigofie lemu Oatmeal
• Iloilo mo

Pe oe sailia se meaʻai mafanafana mo le tautoulu po o le taumalulu pe manaʻo e tausi lau umukuka malulu i le taimi o le tautotogo ma le taumafanafana, oe o le a fiafia o loʻo i ai nei soifua maloloina lemu kuka fua i lau auupega. Naʻo le faʻatumu ole mea faigaluega meaʻai countertop ma mea kuka fua ole mea kuka lemu aʻo leʻi moe (e sauni ai le 'aiga o le taeao) poʻo le taeao (mo le' aiga o le afiafi), ma le taimi e sauni ai lau taumafataga ia lava. (Faitau: Sili atu taimi e suʻe ai se ponesi i le fale HIIT toleniga!)

Fualaʻau fualaʻau ma Chickpea

Faia: 4 i le 6 tautua

Mea'ai

• 3 ipu fugalaʻau florets
• 1 15-aunese mafai tamai moa, faʻamama ma sasaʻa
• 1 ipu tatala-ato 'aisa tipi lanumoana tipi
• 1 ipu fasi kāloti
• 1/2 ipu aniani tipi
• 1 14-aunese mafai fualaʻau fualaʻau
• 2-3 sipuni ti curry efuefu
• 1 14-aunese mafai faʻamalamalama susu susu
• 1/4 ipu laulaʻau fou basil
• Alaisa enaena kuka (tuu i le faitalia)

Fa'atonuga

1. I le 3-1 / 2- poʻo le 4-quart kuka faifaimalie, tuʻufaʻatasi cauliflower, pipiʻi, pi lanumeamata, kāloti, ma aniani. Fofo i totonu o le supo ma le curry efuefu.
2. Ufiufi ma kuka i luga o le maualalo-vevela nofoaga mo le 5 i le 6 itula pe i luga o le maualuga-vevela faʻatulagaina mo 2 1/2 i le 3 itula.
3. Faʻasusu i le niu ma launiu basil lau. Sipuni araisa, pe a faʻaaogaina, i totonu o tanoa, ma sana i luga o le pito i luga. (Afai e te fiafia i lenei fua lemu kuka kuka, ona e alofa i nei 8 isi DIY Initia DIY.)

Savory Bean ma Spinach Soup

Faia: 6 tautua

Mea'ai

• 3 14-aunese kalone fualaʻau fualaʻau
• 1 15-aunese mafai tamato puree
• 1 15-aunese mafai tamaʻi paʻepaʻe papaʻe poʻo pi i Matu Sili, faʻamaligiina ma fufulu (faʻatau ni nai isi kalone mo nei suamalie pi suamalie-ioe, o loʻo i ai!)
• 1/2 ipu araisa enaena e leʻi velaina
• 1/2 ipu aneti tipiina
• 1 sipuni ti punipuni mago
• 1/4 sipuni ti masima
• 1/4 sipuni ti pepa uliuli
• 2 pulupulu pulupulu, tata
• 8 ipu faʻapipiʻi faʻapipiʻiina le fualaʻau fou poʻo le kale kale
• Sisi lelei Parmesan saluina lelei

Fa'atonuga 

1. I totonu o le 3-1 / 2- poʻo le 4-kuata kuka kuka lemu, tuʻu fualaʻau fualaʻau, tamato fualaʻau, pi, araisa, aniani, basil, masima, pepa, ma kaliki.
2. Ufiufi; kuka i luga o le maualalo-vevela faʻasologa 5 i le 7 itula pe i luga o le maualuga-vevela faʻatulagaina 2 1/2 i le 3 1/2 itula.
3. Aʻo leʻi tuʻuina atu, faʻamalosi le spinach poʻo le kale ma faʻapipiʻi le fua kuka lemu maloloina ma le sisi Parmesan.

Pasta ma le Eggplant Sauce

Faia: 6 tautua

Mea'ai

• 1 isalaelu isalaelu
• 1/2 ipu aniani tipi
• 2 14-1 / 2-aunese faʻapipiʻi tamato tamato
• 1 6-aunese mafai faʻapipiʻi tamato faʻa-Italia
• 1 4-aunese e mafai ona vaeluaina pulouaitu, faʻamaligiina
• 1/4 ipu uaina mumu mago
• 1/4 ipu vai
• 2 pulupulu pulupulu, tata
• 1 1/2 sipuni tiina mago oregano
• 1/3 ipu pipi kalamata olisi, fasi
• 2 sipuni faʻapapaina pasili fou
• Pepa uliuli
• Pasta penne kuka
• Sisi sisi Parmesan

Fa'atonuga

1. Paʻu isalaelu; 'otiʻoti i totonu o le 1-inisi kupita.
2. I totonu o le 3-1 / 2- i le 5-kuata lemu kuka, tuʻufaʻatasi fualaʻau fualaʻau, aniani tipi, fualaʻau tamato ma a latou sua, tamato faapipii, fasi 'oti, uaina mumu, vai, fualaʻau kaliki ma oregano.
3. Ufiufi; kuka luga o le maualalo-vevela faʻatulagaina 7 i le 8 itula pe i luga o le maualuga-vevela faʻatulagaina 3 1/2 i le 4 itula.
4. Ulu i kalamata olive ma pasili. Vaitau e tofo ai i le pepa. Liligi sosi i luga o pasta; sausau le fua kuka kuka lemu i le Parmesan sisi ma tautua. (Fesoʻotaʻiga: Lenei Vegan Bolognese O le Sili Sili Ona Lelei Stovetop Suʻesuʻega mo Saʻo Meaʻai Saʻo)

Fagu Fualaʻau Fualaʻau

Faia: 4 tautua

Mea'ai

• 1 pauna povi e leai se manufasi e tunu, teu ma tipi i fasi vaega
• 3 karoti feololo, tipi i totonu o le 1/2-inisi-mafiafia fasi
• 2 tamai pateta, peeled ma tipi i totonu o le 1/2-inisi cubes
• 1 aniani feololo, tata
• 1/2 sipuniti masima
• 1/2 sipuniti tiina mago lau
• 1 faga lau
• 2 14-1 / 2-aunese faʻapipiʻi tamato tamato
• 1 ipu vai
• 1/2 ipu lapisi-faʻapisa pi pi
• Laʻau pasili fou (filifiliga)

Fa'atonuga 

1. I totonu o le 3-1 / 2- poʻo le 4-kuata kuka kuka lemu, tuʻufaʻatasia fasi povi pusi, fasi karoti, pateta pateta, ma tipi aniani. Faapipiia i le masima ma le thyme. Faʻaopopo faga lau, tamato ma a latou sua, ma le vai. Faagaosooso seʻia tuʻufaʻatasia uma mea fai.
2. Ufiufi; kuka i luga o le maualalo-vevela faʻasologa mo 8 i le 10 itula pe i luga o le maualuga-vevela faʻatulagaina mo le 4 i le 5 itula.
3. Aveese ma tiaʻi faga lau. Faʻalu i pi ma teuteuina le kuka lemu fua i le pasili pe a manaʻomia.

Mumu Lanu Ivaisa Sipaniolo

Faia: 6 i le 8 tautua

Mea'ai

• 2 ipu mago pi mumu poʻo pi mago fatu
• 5 ipu vai malulu
• 1 sipuni fualaʻau fualaʻau
• 3/4 pauna le tauau puaa le faʻapipiʻi, oti i ni 1-inisi fasi
• 2 1/2 ipu aniani tipiina
• 6 pulupulu pulupulu, tata
• 1 sipuni kumina eleele kumina
• 4 ipu vai
• 1 6-3 / 4-aunese afifi Sipaniolo araisa, vela
• Fou jalapeno pepa, fasi

Fa'atonuga 

1. Fufulu pi; alavai I totonu o se tanoa tele, faʻaputuputu pi ma le 5 ipu vai; faʻapuna. Faʻaitiitia le vevela ma simmer 10 minute.
2. Aveese mai le vevela. Ufiufi ma tu le 1 itula. Fufulu ma sasaʻa pi.
3. O le vevela suauʻu i totonu o le lapisi i luga atu o le vevela maualuga. Kuka puaa i ni faaputuga se lua; sasaʻa gaʻo.
4. Faʻaofu se kuka telegese 3-1 / 2- poʻo le 4-kuata i le kuka fana. Faʻaopopo pi, puaa, aniani, kaliki, ma kumina. Liligi i totonu le 4 ipu vai; fa'aoso.
5. Ufiufi; kuka le fua kuka lemu i le maualalo vevela 10 i le 11 itula.
6. Faʻaaoga se sipuni sipuni, aveʻese pi ma puaʻa. Auauna pi i luga o araisa, ma sipuni suavai luga o le pito i luga. Teuteuina i fasi jalapeno. (Ona faʻatumauina pea lea o le vevela i nei fua o fualaʻau fualaʻau e 10.)

Cajun Shrimp ma Rice

Faia: 6 tautua

Mea'ai

• 1 28-aunese mafai tamai tomati
• 1 14-aunese mafai moa moa
• 1 ipu aniani tipiina
• 1 ipu fualaʻau lanumeamata lanumeamata fualaʻau
• 1 6- i le 6-1 / 4-aunese afifi fualaʻau umi ma vao-vao, pei o Uncle Ben's
• 1/4 ipu vai
• 2 pulupulu pulupulu, tata
• 1/2 sipuni ti meaʻai Cajun
• 1 pauna kuka, valavala ma deveined shrimp
• Hot-pepa sosi (tuu i le faitalia)

Fa'atonuga

1. I totonu o le 3-1 / 2- poʻo le 4-kuata lemu kuka, tuʻu faʻatasi tamato ma a latou sua, moa moa, aniani, logo pepa, araisa faʻafefiloi ma afifi meaʻai, vai, kaliki, ma Cajun faʻamanogiina.
2. Ufiufi; kuka i luga o le maualalo-vevela faʻatulagaina 5 i le 6 itula pe i luga o le vevela-vevela faʻatulagaina 3 i le 3 1/2 itula.
3. Faʻapipiʻi ulu i paluga araisa. Ufiufi; kuka mo le 15 minute le umi i le maualuga-vevela tulaga. Faapipi le fua kuka lemu i le vevela-pepa sosi pe a manaʻomia.

Gingered Povi ma Fualaʻau

Faia: 6 tautua

Mea'ai

• 1 1/2 pauna lapopoʻa pipiʻi lapopoʻa steak, oti i le 1-inisi cubes
• 4 kalai feololo, tipi i totonu o le 1/2-inisi-mafiafia fasi
• 1/2 ipu fasi lapisi
• 2 pulupulu pulupulu, masaesae
• 1 1/2 ipu vai
• 2 sipuni soona faʻaitiitia-sodium soy sosi
• 2 sipuni sipuni grated fou ginger
• 1 1/2 sipuni ti vave povi-bouillon granules
• 1/4 sipuni ti oomi mumu pepa mumu
• 3 sipuni tele masoa
• 3 sipuni vai malulu
• 1/2 ipu fasi moli mumu fufulu
• 2 ipu faʻamamago-teuisa suka faʻaputuga pi pi, liu suavai
• Araisa kuka

Fa'atonuga

1. I totonu o le 3-1 / 2- poʻo le 4-kuata kuka kuka lemu, tuʻufaʻatasia povi, kāloti, uamea, ma kaliki. I totonu o se pesini feololo, tuʻufaʻatasia le 1 1/2 ipu vai, soy sauce, ginger, bouillon, ma nutipepa mumu pepa; sasaa i luga o paluga i le pusa kuka.
2. Ufiufi; kuka luga o le maualalo-vevela faʻatulagaina 9 i le 10 itula pe i luga o le maualuga-vevela faʻatulagaina 4 1/2 i le 5 itula.
3. Afai o le faʻaaogaina o le maualalo-vevela faʻatulagaina, liliu i le maualuga-vevela faʻatulagaina. I totonu o se tamai pesini, tuʻu faʻatasi le cornstarch ma le 3 sipuni vai malulu; faʻagaeʻe i meaʻai fefiloi faʻatasi ai ma le logo pepa. Ufiufi; kuka le 20 i le 30 minute sili atu, pe seʻi faʻamafiafia, faʻaoso tasi. Faʻalu i suka suka. Auauna i le araisa. (Tali Faʻaiʻu: O le aano mumu * moni * leaga mo oe?)

Apu Cranberry

Faia: 6 i le 8 tautua

Kuka kuka kuka fua lelei mai le faʻaaloalo a Pamela Braun o MyMansBelly.com

Mea'ai

• 4 pauna (pe tusa o le 12) apu, fofoʻeina, faʻapipiʻiina, ma faʻalu le kuata
• 1 ipu cranberry
• 1/4 ipu vai

Fa'atonuga

1. Faʻaopopo apu ma cranberry i le kuka lemu ma sasaʻa vai luga. (Afai e te manaʻo e faʻateleina ia suamalie, faʻaopopo loa le aofaʻi suka, suka suka, poʻo le kinamoni i le taimi nei.)
2. Tuu le tapuni i luga o le kuka kuka. Liliu le vevela i lalo ma kuka mo le 6 itula.
3. Aveese le tapuni ma faʻagaeʻe e gagauina apu ma cranberry atonu o loʻo i ai pea i ni vaega tetele.
4. Auauna pei o le, pe faʻaaoga se paluga palu (pe palu masani) e faʻalelei ai.

Faigofie Faigofie lemu Oatmeal

Faia: 8 tautua

Kuka lemu fua fua mai le faʻaaloalo a Le Kalapu Pepa E Sili Ona Mama saunia e Beth Bader ma Ali Peniamina

Mea'ai

• 1 ipu oats ua tipi uamea
• 1/3 ipu aso tipiina
• 2/3 ipu vine
• 1/3 ipu mati mati mamago
• 1/2 sipuni tiina eleele kanamoni
• 1/3 ipu fualaʻau 'almonds poʻo niukati
• 4 ipu vai
• 1/2 ipu afa-ma-afa (poʻo yogurt faigofie, lea e Tele tele faʻamanuiaga tau le soifua maloloina)

Fa'atonuga

1. Faʻafefiloi uma mea i totonu o se kuka lemu i luma o le moe.
2. Seti i lalo ma kuka mo le 8 i le 9 itula.
3. Uunaʻi e tuʻufaʻatasia ma tautua.

Iloilo mo