Meaʻai maloloina i le 'aiga o le afiafi i le 10 minute (pe itiiti ifo)

Anotusi

• O pateta suamalie ua tumu i le pi ma le avoka tuʻimomomo
• Vaega
• Faʻasinoga
• Basil cashew pesto pasta
• Vaega
• Faʻasinoga
• O lentil e manogi faigofie
• Vaega
• Faʻasinoga
• Meaʻai sauniuni: Salati e leʻo faʻapena

Le toʻatele o tagata e talitonu ia te aʻu pe a ou fai atu o le faia o se maloloina meaʻai i le 10 minute pe itiiti ifo e mafai. Ma na ou filifili e tuʻu faʻatasia nei fua e tolu e faʻaalia ai le faigofie na ona i ai.

I le aofaʻi lava o taimi e te alu ai e nofo i totonu o se laina tietiega, oe mafai ona sasaina nei nutrient-mafiafia, tofoina-teu meaai.

O pateta suamalie ua tumu i le pi ma le avoka tuʻimomomo

Auaunaga: 1-2

Vaega

• 2 pateta suamalie feololo

Mo le pi ma le avoka tuʻimomomo:

• 1 ipu pi lanumeamata
• 1 avoka
• 1-2 pulupulu papala, tata
• 1/4 ipu aniani mumu, tata
• ~ 1 kulimi suauʻu olive
• sami masima, pepa uliuli, ma fasi vao e tofo i ai

Mo tamaʻi moa faʻamamaina:

• 1 apa tamai moa, faʻamago ma fufulu
• ~ 1 kulimi suauʻu avoka (poʻo le suauʻu o filifiliga)
• 1 pulupulu kaliki, laititi
• 1/4 ipu aniani mumu, tata
• ~ 1 tsp. ulaula paprika
• 1/2 tsp. kumina
• 1/4 tsp. keke
• sina timu o fasi kapisi ma masima e tofo i ai

Mo le maple tahini laei:

• 4 kulimi tahini
• 1 1/2 sipuni maple syrup
• 1 1/2 sipuni sua o le tipolo
• 1 pulupulu kaliki, laititi
• 2 tsp. vineka cider apu
• 1 tsp. suauʻu olive
• sami masima ma le pepa uliuli

Faʻasinoga

1. Faʻaʻi pu i lau pateta suamalie ma kuka i le microwave pe tusa ma le 4-7 minute, seʻia maeʻa.
2. Mo tamaʻi moa: I totonu o se tamai ulo i luga ole la vevela, faʻaopopo lau suauʻu avoka, kaliki, aniani, ma mea manogi ma kuka mo le lata ile 1-3 minute. Le isi, faʻaopopo lau pipiʻi ma kuka mo le 5-10 minute seʻi e sauni e tautua.
3. Mo le pi ma le avoka tuʻimomomo: I se paluga poʻo se mea e gaosi ai meaʻai, faʻaopopo au mea uma ma palu / uaua seʻia e taunuʻu i le mea o loʻo e manaʻomia.
4. Mo laei: I totonu o se pesini feololo, ia tuʻu faʻatasi uma mea fai seia maeʻa tuʻufaʻatasia.
5. 'Otiʻoti lau kuka suamalie vela, faʻatumu i le pi ma le avoka tuʻimomomoina ma tamai moa, ona faʻasusu lea i le faʻamama laʻei laei. Auauna ma isi fualaʻau pe a manaʻomia.

Basil cashew pesto pasta

Auaunaga: 2

Vaega

• 8 oz atigi pusa faʻasolo (Sa ou faʻaaogaina le 'ai pia fuamoa Banza lea e kuka i le 8-10 minute)
• 2 ipu fou basil
• 1/4 ipu seleu mata
• 2-3 pulupulu afu
• 1/4 ipu + 2 kulimi. fefete paleni
• 1/4 ipu + 3 kulimi. suauʻu olive
• 2 kulimi sua o le tipolo
• 1/3 sipuni sami masima
• 1/2 kulimi pepa uliuli

Faʻasinoga

1. Faʻaopopo lau pusa pasta i vai masima faʻapuna ma kuka seʻi al dente.
2. Faʻaaogaina se palu poʻo se mea e gaosi ai meaʻai, faʻaopopo i kaliki, 3 kulimi. suauʻu olive, kesi, ma le pepa uliuli. Faafefiloi seʻia sologa lelei.
3. Faʻaopopo le palu fefete ma le masima i le paluga. Uaua seia tuʻufaʻatasia.
4. Faʻaopopo le basil ma le toega o le suauʻu olive ma palu faʻatasi seʻi vagana ua tuʻufaʻatasia mea uma.
5. Uaua i le sua o le tipolo.
6. Faamafe ma fufulu lau kuka pasta, faʻaopopo i le ulo, ma palu faatasi ma lau kesi pesto seʻia uma ona valiina mea uma. Atonu e i ai sau faʻaopopo pesto (ae le o se mea leaga).

O lentil e manogi faigofie

Auaunaga: tusa o le 4

Vaega

• 15 oz mafai vela kuka, sasaʻa ma fufulu
• 3 pulupulu pulupulu
• 1/2 aniani, tata
• 1 pepa lapo mumu lapoʻa, fatu ma uʻamea aveʻese
• 2 kulimi tamato faapipii
• 1-2 sipuni maple syrup
• 1/2 tsp. sami masima ma sili atu e tofo ai, pe a manaʻomia
• 1 kulimi ulaula paprika
• 1 tsp. kumina eleele
• 1 tsp. ginger, olo lelei
• 1/2 tsp. lega turmeric
• 1/4 tsp. pepa cayenne
• 2 kulimi sua o le tipolo
• 3/4 ipu fou o le cilantro

Faʻasinoga

1. I totonu o se paluga poʻo se mea e gaosi ai meaʻai, faʻaopopo i totonu le kaliki, aniani, logo pepa, tamato faʻapipiina, maple syrup, sami masima, mea manogi, ginger, ma le sua o le tipolo. Faʻafefiloi maeʻaeʻa, ona tofo lea pe e te manaʻo e faʻaopopo se mea.
2. I se apa lapoʻa poʻo se ulo i luga o le vevela-maualalo vevela, faʻaopopo lau lentil faʻamaligiina, fou cilantro, ma le sosi. Faagaosooso seʻia lelei ona tuʻufaʻatasia ma vevela i le ala atoa.
3. Auauna i le araisa, noodles, po o fualaʻau.

A e faʻataʻitaʻia i latou, taʻu mai ia te aʻu ou manatu i le Instagram. Ou te fiafia e vaʻai i au foafoaga ma ou te faʻamoemoe e mafai ona amata ona ou faia maloloina ai laʻititi teisi le taufaafefe ma popole.

Meaʻai sauniuni: Salati e leʻo faʻapena

Ua fai le tala a J.J. Beasley o le tamaloa i tua o le Instagram ma Facebook tala @BeazysBites. Talu ai nei na faʻauʻu ai o ia ma le tikeri maualalo i le Business Management ma International Business. O loʻo galue o ia i le mauaina o le tikeri o le matuaofaiva i meaʻai ma avea ai o ia ma tamaʻitaʻi lesitalaina o meaʻai (a o galue faʻavaitaimi i le falemaʻi o se fesoasoani meaʻai). E manaʻo o ia e fesoasoani i isi e saili se soifua maloloina, sili atu gafataulimaina olaga, ma le mafai faʻatali e avea lona tuinanau i se olaga atoa galuega.