Leiloa 10 Pauna I le Masina ma le Fesoasoani a Lenei Maloloina Fuafua Fuafuaga

Anotusi

• Le "Leiloa 10 Pauna i le Masina" Fuafua Meaʻai: 300-Kalori Meaʻai o le Taeao
• Apple-Cinnamon Oatmeal Pancakes
• Hamu, fuamoa, ma sisi sanuisi
• Mushroom ma Spinach Strata
• Ogafu Meli mafanafana
• Veggie Patty ma le Apple-Chicken sosisi
• "Leiloa 10 Pauna i le Masina" Fuafua Meaʻai: 400-Kalori Lunch Manatu
• Spicy Shrimp Noodle Salad
• Veggie Burger Rice ma Pipi
• Chunky Vegetable Salad ma le Lemoni-Cumin Vinaigrette
• Waldorf Salati afifi
• Usu Turkey Sandwich ma Chipotle Mayo
• "Leiloa 10 Pauna i le Masina" Fuafua Meaʻai: Manatu mo Meaʻai mo le 'aiga o le aoauli
• "Leiloa 10 Pauna i le Masina" Fuafua Meaʻai: 500-Kalori Manatu Meaʻai i le afiafi
• Moa Marsala
• Su'u Steak ma Isalasala Saute
• Pasta ma Ricotta-Stuffed Mustard Greens
• Iʻa Tacos ma le Chipotle-Lime Sauce
• Kalefonia Cobb Salati
• "Leiloa 10 Pauna i le Masina" Fuafua Meaʻai: Manatu mo Meaʻai mo le Taeao maloloina
• "Tuu'u 10 Pauna i le Masina" Fuafuaga Taumafa: Mea'ai maloloina
• Iloilo mo

Ma e te manaʻo ai leiloa se tama i le 10 aso 10 pauna i le masina? Ua lelei, ae muamua e taua le maitau o le vave pa'ū pauna leiloa e leʻo taimi uma o le sili (pe sili ona gafataulimaina) fuafuaga. Pea, e tupu le olaga ma, faʻatasi ai ma ia, aso faʻatulagaina, e pei o se faʻaipoipoga poʻo se tafaoga - o nei mea uma e lua ono mafua ai le le manaʻomia mamafa i ou foliga vaaia. Ma o lea, ma se gaioiga tele lata mai o le tulimanu, ua e sauni e aʻoaʻo pe faʻafefea ona leiloa le 10 pauna i le masina, saogalemu.

I se faʻaopopoga i le mulimulitaʻia o nei mea saogalemu, fesoasoani faʻataʻitaʻi lagolagoina ma le inuina o le tele o le H20 (lea e tatau ona e faia i taimi uma, BTW), o le tausisi i le soifua maloloina meaʻai e mafai ona fesoasoani ia te oe e faʻataunuʻu ai foʻi au sini. O lenei lisi o meaʻai vave, faʻatumu malosi e mafai ona fesoasoani ia te oe e faʻaitiitia le mamafa i le masina e tasi - o le soifua maloloina ma le fiafia. Na o le filifili mai i meaʻai ma meaʻai mama i lalo e faʻapitoa ai lau "leiloa 10 pauna i le masina" fuafuaga o meaʻai mo le aofaʻi o 1,500 kalori i le aso.

Faʻatasi ai ma se peleni faigata, e mafai ona e manatu e leiloa le 8 i le 10 pauna i le masina e tasi, ae le faʻaoga pe a fai o lea ua e i ai i se meaʻai maualalo-kalori e amata ai. Ae e te leʻi maulu i lenei taumafataga, siaki pe fia ou kalori moni lava 'ai - ma e fia e tatau ona' aʻai faʻavae i luga o lau gaioiga tulaga, basab metabolic rate, ma ituaiga olaga. O le mea e ofo ai, o le 'ai itiiti e mafai ona fa'alavelaveina ai foi au sini o le pa'u mamafa. (Faitau foi: O le a le mamafa e mafai ona e leiloa i se masina?)

O le taimi lava e te fuafuaina ai lau kalena manaʻoga ma fuafuaina latou te fetaui ma lenei taumafataga fuafuaga, oe o le a saʻo i luga o le ala e pa'ū 10 leiloa pauna i le masina e aunoa ma le mauaina o se tasi tulaga o le faʻatautau.

O fua na saunia e Natalia Hancock, R.D.

Le "Leiloa 10 Pauna i le Masina" Fuafua Meaʻai: 300-Kalori Meaʻai o le Taeao

Psst...o le kofe na'o ia e le'o fa'atatauina ose malu taeao. Nai lo lena, filifili se tasi o le faʻamalieina ma faigofie fua i lalo. (Ae o le mea moni, o le a le tele o le kofe e tele naua?)

Apple-Cinnamon Oatmeal Pancakes

Faia: 4 pancakes laiti (2 servings)

Mea'ai

• 1/4 ipu oats ua tipi uamea
• 1/3 ipu susu susu
• 1/4 ipu apu valavala
• 1 fuamoa, sasaina
• 2 sipuniti saito siama
• 1/8 sipuniti kinamoni
• 1/4 ipu faʻaopopo i ai ma le 2 sipuni sipuni pancake palu atoa
• 2 sipuniti suauu canola
• 1/3 ipu yogurt Eleni
• 1 sipuniti suka enaena

Fa'atonuga

1. I totonu o se pesini laititi, faʻafefiloi oats ma susu susu ma tuʻu i luga ole 5 minute. Faʻaopopo le apu ma le fuamoa.
2. I tamaʻi pesini, palu faʻatasi le germ germ, cinnamon, ma pancake mix. Fa'aopoopo lemu mea mago ile paluga oat.
3. I totonu o le auala faʻaaisi, vevela kanola suauʻu luga o feololo vevela. Faaopopo le 1/4 o le paluga ma kuka, faʻafefe tasi, seia oʻo ina lanu enaena le panekeke i itu uma e lua.
4. Toe fai. Auauna ma le yogurt Greek e palu faatasi ma le suka suka.

Hamu, fuamoa, ma sisi sanuisi

Mea'ai

• 1 saito atoa falaoamata Igilisi
• 1 fasi fasi manoa e leʻi faʻamaloloina
• 1 fuamoa, scrambled
• 1 sipuni sipuni sisina Amerika
• Masima ma le uliuli pepa, ia tofo
• 1/2 ipu meleni tipi

Fa'atonuga

1. Faʻapaʻu i se muffin Igilisi. I le tasi afa, fa'apipi'i 1 fasi ham ma fuamoa pa'u e fa'afefiloi ma sisi Amerika ma fa'amasima i le masima ma le pepa uliuli.
2. Maualuga ma totoe muffin afa ma tautua ma meleni. (Faʻafesoʻotaʻi: 11 Fuaoa Sanuisi Puka Meaʻai Faigofie)

Mushroom ma Spinach Strata

Faia: 4 servings

Mea'ai

• 4 fasi falaoa mata, ua vela
• 2 ipu fasi laumei
• 1/3 ipu pepa logo logo mūmū tipi
• 1/4 ipu aniani laitiiti
• 4 ipu pepe spinach
• 8 fuamoa
• 1 ipu susu susu
• 2 sipuni tele Parmesan
• Masima ma le pepa, ia tofo

Fa'atonuga

1. Fufulu muamua le ogaumu i le 450 ° F.
2. Fa'asao le pito i lalo o se tamai ipu tao fa'atasi ai ma le suau'u kuka; tuu le areto i lalo.
3. Mist se lapisi lapisi ma nonstick pasī; faaopoopo pulou, pepa, ma aniani; sosoʻo ile 5 minute. Fa'aopoopo i ai le 4 ipu pepe mea'ai ma tu'u le 1 minute.
4. Paʻu fuamoa i le susu ma sasaʻa i luga le falaoa. Luga ma fualaʻau fualaʻau ma 2 sipuni Parmesan; fa'amasima ma le pepa uliuli.
5. Faʻavela mo le 15 minute pe seʻi maeʻa lelei le fuamoa. (E mafai ona fa'a'aisa i le 24 itula a'o le'i kuka, fa'aopoopo le Parmesan a'o le'i taoina.)

Ogafu Meli mafanafana

Mea'ai

• 1/4 ipu oats
• 1/2 ipu pear tipi
• 2 sipuni palapala flaxseeds eleele
• Su'e fa'a'ele'ele ginger
• 2 sipuniti meli

Fa'atonuga

1. Aumai le 1/2 i le 3/4 ipu vai i se faapuna; faʻaopopo poli ma penina.
2. Fa'aitiitia le vevela ma kuka oats e tusa ai ma fa'atonuga o afifi. Luga ma lauʻeleʻele eleele, ginger eleele, ma le meli. (Pe faʻataʻitaʻi se tasi oa matou fua o le oatmeal mo le paʻu o le mamafa.)

Veggie Patty ma le Apple-Chicken sosisi

Mea'ai

• 1 sosisi moa-moa
• 1/4 ipu pateta suamalie, kuka
• 1/4 ipu mūmū fiafia mumu, valavala
• 1/4 ipu zucchini, faʻafefiloi
• 1 sinasina le fuamoa
• 1 sipuni falaoamata
• Masima, e tofo i ai
• Cayenne, ia tofo
• Nutmeg, e tofo
• 1 sipuniti suauu canola

Fa'atonuga

1. Kuka sosisi moa-moa e tusa ma le faʻatonuga o afifi.
2. Faafefiloi pateta suamalie, Red Bliss potato, ma zucchini faatasi ma pati i le solo pepa e mitiia ai le susu.
3. Faʻaopopo le 1 fuamoa paʻepaʻe ma le 1 sipuni falaoa falaoa; vaitau e tofo ai i le masima, cayenne, ma le nutmeg.
4. Fausia se patty ma kuka i le 1 sipuniti le suauu canola i luga o le vevela vevela seia enaena i itu taitasi. Auauna ma le 1/2 lanu piniki moli. (Ponesi: Le taeao sili ona lelei e 'ai a'o le'i faia ituaiga ta'aloga uma)

"Leiloa 10 Pauna i le Masina" Fuafua Meaʻai: 400-Kalori Lunch Manatu

Combat #saddesklunch syndrome ma fafagaina aoauli ma se tasi o nei felanulanuaʻi, manogi fua. (Fa'atatau: 5 Meal-Prep Hacks mo Mea'ai Sili Brown-Bag Lunches)

Spicy Shrimp Noodle Salad

Mea'ai

• 1/3 ipu saimini cellophane po'o pasta lauulu agelu
• 1/4 ipu moli mumu mumu, faʻamamaina
• 1/4 ipu kāloti, faʻamamaina
• 1/4 ipu suka suka pi
• 3 aunese ulu, fofoʻe
• 1 sipuniti pata pinati
• 2 sipuni sipuni araisa
• 1 sipuniti suka enaena
• Sua o le 1/2 lime
• 1 sipuni ti suauʻu sesame
• Dash flakes pepa mumu
• Oomi masima sami
• 1/4 ipu totogo
• 1 sipuni tiina fualaʻila
• 1 sipuni tele cilantro tipi

Fa'atonuga

1. Cook kofe cellophane poʻo agelu laulu pasta. Faatasi ai ma le 1 minute kuka taimi o totoe, faʻaopopo mumu pepa paipa, karoti, ma suka snap pi. Aveese saimini ma fualaau faisua mai le ulo; tuʻu ese le pasta ma fufulu fualaʻau i le vai malulu.
2. Faaopopo le ula i le ulo; magoto 3 minute, faʻapipiʻi.
3. Fafaga faʻatasi le pata pinati, suka araisa, suka enaena, sua o le lime, suauʻu sesame, flakes mumu pepa, ma masima sami. Togi saimini, fualaau faisua, ma ula ma totogo, scallion, ma cilantro. Faasusu i ofu.

Veggie Burger Rice ma Pipi

Mea'ai

• 1 veggie burger (Nei o matou pito i luga oloa filifilia.)
• 1 sipuni tiina le aniani
• 1/2 sipuni kumini
• 1/4 sipuni tiina sukala efuefu
• 1/4 sipuni ti masima
• Fa'asoa moa maualalo-sodium
• 1/4 ipu araisa enaena
• 1/4 ipu apa pi pi uliuli, fufulu ma sasaa
• 1/4 ipu liu suavaisa na liu suavai
• 1 sipuni tele avoka tipi tipi
• 3 sipuni salsa

Fa'atonuga

1. Cook veggie burger e tusa ai ma faʻatonuga afifi; 'oti i ni fasi'i lapopo'a ma tu'u ese.
2. Faʻaopopo aniani, kumina, chili efuefu, ma masima i le maualalo-sodium moa faʻasoa ma faʻaaoga i le tulaga o le vai e kuka enaena araisa e tusa ma afifi faʻatonuga.
3. Faafefiloi le araisa vela ma pi uliuli ma sana aisa. Maualuga ma le veggie burger tipiina, avocado teu, ma salsa.

Chunky Vegetable Salad ma le Lemoni-Cumin Vinaigrette

Mea'ai

• 1/3 ipu apa pipi, fufulu ma sasaa
• 1/3 ipu pi fatu fatu apa, fufulu ma faʻamaligiina
• 1/4 ipu kāloti tipi
• 1/4 ipu fasi jicama
• 1/4 ipu apu tata
• 1/4 ipu fasi pepa logo mumu
• 1 sipuni 'oti fasi seleri
• 1/4 ipu kukama tipi
• 1 sipuni maukeni fatu
• Sua o le 1/2 lemoni
• 2 sipuniti suauu olive
• 1 sipuni sipuni uaina mumu
• 1 sipuniti kumini eleele
• Paʻu suka
• Paʻu masima
• 1/2 ipu pineapple, tipi i ni fasi vaega u

Fa'atonuga

1. Faʻafefiloi pipiʻi, fatu fatu, karoti, jicama, apu, pepa mumu mumu, seleri, kukama, ma maukeni.
2. Faafefiloi faatasi le sua o le tipolo, suauu olive, vineka uaina mumu, kumina, suka, ma le masima; timu i luga ole salati. Auauna i le paina.

Waldorf Salati afifi

Mea'ai

• 1/2 Red Delicious apple, tipi i ni fasi vaega
• 1 'au sela, selu
• 1 sipuni vine
• 5 walnuts, tipi
• 1/4 ipu karoti ua uma
• 1 aunese susu susu, kuka
• 1 sipuni sipuni o fatu poppy dressing
• 1 8-inisi inisi atoa-saito

Fa'atonuga

1. Faafefiloi faatasi apu, seleni, vine, walnuts, karoti; moa, ma lavalava fatu poppy. Sipuni i luga o le 8-inisi atoa-saito afifi ma taavale i luga.

Usu Turkey Sandwich ma Chipotle Mayo

Mea'ai

• 1/4 ipu mayonnaise
• 1 sipuni tele cilantro
• 1 sipuni tiina fualaʻila
• 1 sipuni chipsotle cabies i adobo
• 1 sipuni sipuni sua timoni
• 1/2 sipuni tele chipotle mayo
• 2 fasi falaoa saito atoa
• 3 aunese pipiʻi ulaula
• 1 fasi sisi cheddar
• 4 fasi kukama
• 1 ipu salati romaine salu

Fa'atonuga

1. Faʻafefiloi mayonnaise ma cilantro, scallion, chipsotle cili i adobo, ma le sua sua.
2. Sausau le chipotle mayo i luga ole falaoa. Maualuga 1 fasi ma pipi, sisi cheddar, kukama, ma romaine letisi. I luga ma le fasi falaoa o totoe. (Poʻo paga se faʻi ma se tasi o nei 10 sanuisi maloloina i lalo o le 300 kalori.)

"Leiloa 10 Pauna i le Masina" Fuafua Meaʻai: Manatu mo Meaʻai mo le 'aiga o le aoauli

Pisi tele e sauni mea'ai i le taimi e pa'u ai le 10 pauna i le masina o lu'itau o le fuafuaga o mea'ai? Uʻu nei taumafataga faleaiga mo se filifiliga vave e le tiaʻi ese ai lau faʻatonu.

• Starbucks Tomato ma Mozzarella Sandwich (350 kalori)
• Quiznos Chipotle Turkey Sammie (400 kalori)
• Chick-fil-O le sanuisi moa moa ma le tele o fualaʻau aina (400 kalori)
• P.F. Tausamiga a Chang's Stir-Fried Buddha's Feast (380 calories)

"Leiloa 10 Pauna i le Masina" Fuafua Meaʻai: 500-Kalori Manatu Meaʻai i le afiafi

Filifili se tasi o nei taumafataga DIY e faʻauʻu saʻo lou aso.

Moa Marsala

Mea'ai

• 2 sipuni falaoamata
• 1/4 sipuni ti masima
• 1/4 sipuni ti pepa uliuli
• 4-aunese susu susu
• 1 sipuniti suauu canola
• 1 kalaka kalaka, tipi
• 1 sipuni tele aniani tipi
• 1 ipu fafaga quartered
• 1/3 ipu uaina marsala
• 1 sipuni afa ma le afa
• 4 pateta fou vela
• 1 ipu pi lanu meamata ua ausa
• 1 sipuni ti pata

Fa'atonuga

1. Faafefiloi falaoamata ma masima ma le pepa uliuli. Fa'asusu fata moa ma toli itu uma e lua ile paluga falaoamata.
2. Suauʻu canola vevela i lapisi lapisi luga o feololo vevela; saisi kelu pulupulu ma aniani 1 minute.
3. Faaopopo pulou ma kuka mo le 5 minute. Tulei pulou i le itu o apa ma faʻaopopo moa; Suʻe 2 i le 3 minute i le itu ma faʻaopopo le uaina marsala.
4. Faʻaititia le vevela ma tuu le uaina faʻaititia i le afa; afa ma le afa ma faʻaititia ile afa. Tu'u atu ma pateta fou tao tao ma pi lanu meamata fa'afefiloi ma le pata ma fa'amasima i le masima ma le pepa uliuli e tofo ai. (Fesoʻotaʻiga: 15-Minute Meaʻai e Liliu Solo 'Ai i se Faʻamanuiaga)

Su'u Steak ma Isalasala Saute

Mea'ai

• 2 sipuniti suauʻu olive
• 1 pulupulu pulupulu, tata
• 1/4 ipu uaina mumu
• Masima ma pepa uliuli, e tofo
• 1 4-aunese pulou pulou
• 1 isalaelu feololo, pa'u ma tipi
• 1/3 ipu aniani laitiiti
• 1/2 ipu tamato tipi
• 1 sipuni feta
• 1 sipuni tele mint
• 1 sipuni pasili pasili

Fa'atonuga

1. Fa'avela le ogaumu ile 350° F.
2. Fafaga faʻatasi le 1 sipuni ti suauʻu olive, kaliki, uaina mumu, ma le masima ma le pepa uliuli e tofo.
3. Liligi paluga i luga o steak; mar marini 20 minute.
4. Sausau le eggplant ma le 1 sipuniti masima, tuu i totonu o se solo pepa solo ma tuu nofo.
5. Kuka steak i totonu o se vevela pupuni kaluga 2 minute i le itu. Tao mo le 10 minute.
6. Faʻamau le solo pepa i luga o isalaelu. Faʻamama ile 1 sipuni ti suauʻu olive seʻi auro; faaopoopo aniani ma kuka mo le 2 minute. Faʻaopopo tamato tipi ma kuka 2 minute; fa'amasima ma le pepa uliuli. Aveese mai le vevela; faʻaopopo feta, mint, ma pasili.

Pasta ma Ricotta-Stuffed Mustard Greens

Mea'ai

• 4 lau sinapi lanumeamata (po'o Swiss chard) lau
• 1/2 ipu nonfat ricotta
• 1/4 ipu sana
• 1/4 ipu pepa logo lanu mūmū tipi
• Pepa uliuli, ia tofo
• 3/4 ipu sosi marinara
• 1 ipu vela vela atoa pasta

Fa'atonuga

1. Fa'avela le ogaumu i le 350 tikeri.
2. Kuka lau o le sinapi lanu meamata (po'o Suiselani chard) i le vai fa'asima fa'apuna 1 minute se'ia magumagu ma vaivai; aveʻese mafiafia laʻau i lalo o laulaʻau taʻitasi.
3. Faafefiloi faatasi le ricotta ma sana ma le pepa logo mumu; vaitau e tofo ai i le uliuli pepa.
4. Vaevae le ricotta faʻatumu i totonu o le sinapi laulaʻau laulaʻau ma faʻasolosolo taʻitasi, tuʻu i autafa i totonu ina neʻi oʻo ina sulu i fafo le faʻatumuina. Tuu lau mea'ai i totonu o se tamai ipu tao ma luga i luga o le marinara sauce.
5. Tao mo le 20 minute. Auauna i luga o pasta atoa saito. (P.S. O nei 'aiga o mea'ai e sili ona mamao mai se salati vaivai.)

Iʻa Tacos ma le Chipotle-Lime Sauce

Mea'ai

• 6-aunese faʻasologa tilapia
• Oomi le sua o le lime
• Pinch cayenne
• Paʻu masima
• 1/2 ipu yogurt Greek e leʻo iai
• 2 sipuni tele mayonnaise
• sua o le 1 lime
• 1 sipuni ti lime zest
• 1 i le 2 sipuni sipuni Tabasco Chipotle Pepper Sauce
• masima masima
• 2 6-inisi sulu totila
• 4 sipuni tele sana fa'a'aisa
• 4 sipuni 'apa kalone uliuli na faʻamamago, fufulu ma faʻamaligiina
• 1 ipu kapisi tipi
• 1/2 ipu tamato tipi tipi
• 4 sipuni sosi chipsotle-lime

Fa'atonuga

1. Fufulu muamua le ogaumu i le 375 ° F.
2. Fa'asa'o se tasi tilapia i le sua o le tipolo ma fa'amasima i le cayenne ma le masima. Tao mo le 20 minute.
3. Fai le sosi: Faʻafefiloi faʻatasi yogurt Greek, mayonnaise, sua o le 1 lime, lime zest, Tabasco Chipotle Pepper Sauce, ma le fasi masima.
4. Totila totila i totonu ose ogaumu taofasi ma fa'aulu i luga ta'itasi ile 3 aunese tilapia; 2 sipuni sipuni na liua le sanaisaisa; 2 sipuni atigi pi uliuli na faʻamamago, fufulu ma faʻamaligiina; 1/2 ipu kapisi tipi; 1/4 ipu kulimi kulimi; ma le 2 sipuni tele chipotle-lime sauce.

Kalefonia Cobb Salati

Mea'ai

• 1/4 ipu suauʻu olive
• 1 sipuni ti sinapi
• 1/3 ipu uaina mūmū vineka
• 1 sipuniti suka
• 1 sipuni ti masima
• 1/2 sipuni ti pepa uliuli
• 2 ipu kapisi-ma-karoti slaw
• 4 aunese fata moa moa
• E 2 sipuni avi e faʻamamaina
• 1 sipuni sipuni lapisi sisi sisi
• 1 fasi puaa apu ua uma ona ula, ua malepe
• 1/4 ipu tamato palu
• 4 masi saito atoa

Fa'atonuga

1. Faafefiloi faatasi le suauʻu olive, 1 sinapi, vineka uaina mumu, suka, masima, ma le pepa uliuli.
2. Faʻasu ofu sipuni e 2 i le kapisi-ma le karoti. I luga o le moa, avoka, sisi lanumoana, puaa, ma tamato. Auauna ma le fualaʻau atoa. (Faafefiloi mea e ala i le togiina o fualaau faisua, polotini, ma sisi ma se tasi o nei fualaʻau 3-mea e sui ai.)

"Leiloa 10 Pauna i le Masina" Fuafua Meaʻai: Manatu mo Meaʻai mo le Taeao maloloina

A e i fafo o le taulaga pe 'aʻai faʻatasi ma aiga poʻo uo, teu nei maloloina meaʻai i le mafaufau i lou mafaufau. (Fa'atatau: Fa'afefea ona 'ai i fafo ma Fa'aitiitia pea le mamafa)

• Panera Areto Asia Sesame Salad ma Moa ma le pesini o 10-Fualaʻau Soup (510 kalori)
• Fatafata Mo'a'ai KFC, palu pateta fa'atasi ma le kaleve, pi lanumeamata, ma se sana tele i luga o le pa (490 kaloli)
• Chili's Guiltless Mango-Chile Moa (490 kalori)
• Olive Garden Shrimp Scampi Dinner (510 kalori)

"Tuu'u 10 Pauna i le Masina" Fuafuaga Taumafa: Mea'ai maloloina

Taitasi meaai mama o nei manaʻo-busting leiloa 10 pauna i le masina diet plan meaai mama aofia ai le 150 kaloli; 'ai lua i le aso.

• 1 ipu apu ma 2 graham cracker halves
• Smoothie, faia i le 2/3 ipu Greek yogurt palu faatasi ma le 3/4 ipu faʻapipiisa strawberry ma 1/3 ipu susu
• 1 tamaʻi mago, tipi ma sausau i le cayenne ma le sua o le lime e tofo, ma le 2 gingernaps
• 2 sipuni guacamole (faʻataʻitaʻi ia hacks e faʻalelei-lau i lalo!) Ma 8 chips chips atoa-saito
• 3/4 aunese cheddar sisi ma se tama'i apu
• 1/2 ipu vela faʻamamaina edamame ma le 1 sipuni ti o le suauʻu olive ma le faʻasusu masima sami
• 1 aunese atoa-saito pretzels ma 2 sipuni tzatziki

Iloilo mo