ʻO ka ʻaoʻao paʻakikī loa o ka hana ʻana i nā meaʻai nani i kekahi manawa ʻaʻole ke kaʻina kuke akā ʻo ka hoʻolālā papa. ʻaʻole maopopo ka mea e hana ai no ka aina ahiahi i kēia lā? Makemake ʻoe i nā manaʻo he nui no ka ʻono ʻono ʻaʻole lōʻihi e hoʻomākaukau? A i ʻole makemake ʻoe e hoʻomau i ka hoʻomākaukau ʻana i kahi pāʻina paʻakikī a hoʻopau manawa ma hope o kahi lā paʻakikī?
No laila, hoʻomaikaʻi, ʻoiai ʻo ka pou o kēia lā e pane i ka nīnau “He aha ka mea e hana ai no ka ʻaina ahiahi” ma ka hoolako ana i ka 12 manaʻo pāʻina maikaʻi loa 15-30 mau minuke wale nō e hoʻomākaukau ai!
E heluhelu pū hoʻi: 20+ Manaʻo maʻalahi a me ka haʻahaʻa-prep lunch
Table of Contents
- #1 – Moʻa Fajitas
- #2 – ʻOkoʻa ʻala
- #3 – Laiki Palai Puaʻala
- #4 – Pesto Pasta
- #5 – Salai Tuna
- #6 – ʻAi Pipi
- #7 – ʻIlialia Sausage a me nā Pepa
- #8 - Nā meaʻai Quesadillas
- #9 – ʻOpae Scampi
- #10 – ʻO Salmon i kālua ʻia me ka Salsa ʻAvocado
- #11 – ʻAi ʻAi ʻAi
- #12 – ʻAiʻa a me ʻAvocado Poke Bowl
- He aha kaʻu e ʻai ai no ka huila ʻaina ahiahi
- Ke Kumu Loaʻa
Nā ʻōlelo aʻoaʻo hou aku me AhaSlides
E hoʻomaka i kekona.
Hoʻohui i nā leʻaleʻa hou me ka huila spinner manuahi maikaʻi loa i loaʻa ma nā hōʻike AhaSlides āpau, mākaukau e kaʻana like me kāu lehulehu!
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#1 – Chicken Fajitas – He aha e hana ai no ka ʻaina ahiahi
ʻO ka moa Fajitas He kīʻaha Mekiko kuʻuna me ka umauma moa, ka pepa bele, ka ʻakaʻaka, ka wai lime, a me nā mea ʻala.
E hoʻomoʻa wale a hoʻomoʻa i ka moa, a laila e hoʻomoʻi i ka bele a me nā aniani ma mua o ka hui ʻana i nā mea āpau a kaomi i ka lemon hou ma luna. E lawelawe me nā tortillas a me nā mea punahele punahele.
#2 – ʻOkoʻa ʻalaʻala – He aha e hana ai no ka ʻaina ahiahi
ʻAʻole hoʻi i wai kou waha i ka inoa o kēia kīʻaha? E hoʻoheheʻe i ka pata i loko o ka skillet, e hoʻohui i ke kāleka minced, a e kuke no 1-2 mau minuke. ʻO ka hope, hoʻohui i ka ʻōpae a kuke a ʻulaʻula. No ka ʻono hou aʻe, hiki iā ʻoe ke hoʻohui i 2 punetēpē o nā lau paʻi ʻokiʻoki.
#3 – Laiki Palai Kaulila – He aha e hana ai no ka ʻaina ahiahi
No ka hana ʻana i kēia kīʻaha, pono ʻoe i hoʻokahi poʻo o ka puaʻala, aniani, kāloti, a me kahi kālika liʻiliʻi. E hoʻomaka me ka wili ʻana i ka puaʻala a hiki i ka laiki like. A laila, e hoʻohui i ka ʻonika i kālai ʻia, kāloti, a me ke kāleka i loko o kahi pā ma mua o ka hoʻohui ʻana i ka puaʻala. ʻO ka hope, e hoʻohui i ʻelua hua manu i kuʻi ʻia a me ka soy sauce e ʻono ai.
#4 - Pesto Pasta - He aha e hana ai no ka ʻaina ahiahi
No ke aha e hoʻohana ʻole ai i ka ʻai pesto a me ka paʻakai i loaʻa iā ʻoe ma ka lima?
E kālua i ka spaghetti e like me kou makemake. A laila, e hoʻohui i 1/2 kīʻaha pesto hui ʻia a me 1/4 kīʻaha parmesan kuʻi ʻia i ka paʻakai wela.
#5 – Salai Tuna – He aha e hana ai no ka ʻaina ahiahi
He meaʻai maʻalahi akā ʻono loa. Hiki iā ʻoe ke hoʻohui i 1 kini tuna me hoʻokahi ʻāpala i ʻoki ʻia a me ke kumu seleri i ʻoki ʻia, a laila hoʻohui i 1/4 kīʻaha walnuts ʻoki ʻia a me 1/4 kīʻaha mayonnaise. E lawelawe me ka berena a me ka lau letus!
#6 – ʻAi Pipi – He aha e hana ai no ka ʻaina ahiahi
ʻO ka pipi, ka pepa bele, a me ka soy sauce kahi hui maikaʻi loa.
Eʻokiʻoki i ka pipi a me ka bele i nā'āpana. E wela i ka punetune o ka aila i loko o ka pā, a laila e hoʻohui i ka pipi a me ka pepa a kuke a moʻa. E lawelawe me ka laiki wela a me ka manawa me ka soy sauce e ono ai.
#7 – Sausage Italia a me nā Pepa – He aha e hana ai no ka ʻaina ahiahi
ʻOiaʻiʻo, pono ʻoe i ka sausage Italia (inā ʻaʻohe āu, hiki iā ʻoe ke hoʻololi iā ia me kahi ʻē aʻe, akā ʻaʻole maopopo i ka maikaʻi o ia mea), ʻelua mau bele, a me nā ʻōmato ʻokiʻoki.
E hoʻomaka i ka kuke ʻana i ka sausage i loko o ka pā me nā pepa bele a me nā ʻōmato, me ka hoʻohana ʻana i ka ʻaila e pale ai i ka pipili. E hoʻomoʻa a hiki i ka ʻulaʻula ʻole o ka sausage, a hoʻoponopono i ka mea hoʻonani e like me ka mea e pono ai. E lawelawe me ka laiki mahu, ka spaghetti, a me ka hoagie rolls.
#8 - Veggie Quesadillas - He aha e hana ai no ka ʻaina ahiahi
E ʻoki i 1 pepa bele, kahi aniani, a me hoʻokahi zucchini (a i ʻole e hoʻohui i kāu mau meaʻai punahele). A laila e hoʻomoʻa i ka pā me ka punetune o ka ʻaila, e hoʻohui i nā mea kanu i ʻoki ʻia, a kuke a hiki i ka palupalu. E kau i nā mea kanu a me ka paʻakai i ʻoki ʻia ma luna o nā tortillas, a e kālua a hoʻoheheʻe ʻia ka paʻakai.
#9 – Shrimp Scampi – He aha ka hana no ka ʻaina ahiahi
ʻOi aku ka maʻalahi o ka hana ʻana i ka Shrimp Scampi ma mua o ka wā.
E hoʻomoʻa mua i ka pasta. A laila e wela i 2 punetēpē o ka pata i loko o ka pā, e hoʻohui i 2 cloves o ke kāleka minced, a kuke no 1-2 mau minuke. E hoʻohui i ka ʻōpae a kuke a moʻa. ʻO ka hope, e hoʻolei i ka pāpaʻi moʻa a kāpīpī i ka pā paʻi a me ka wai lime, a mākaukau kāu ʻai.
#10 – ʻO Salmon Baked me ka ʻAvocado Salsa – He aha e hana ai no ka ʻaina ahiahi
Pono kēia meaʻai i ka hoʻomākaukau liʻiliʻi. E puhi mua i ka umu a 400 ° F. I kēia manawa, e hoʻomoʻi i kahi salmon fillet me ka ʻaila ʻoliva, ka paʻakai, a me ka pepa. A laila e hoʻomoʻa i ka salmon no 12-15 mau minuke a i ʻole a moʻa.
E hana i ka salsa avocado i ka wā e hoʻomoʻa ai ka salmon ma ka hoʻomoʻi ʻana i hoʻokahi avocado pala me ka ʻōpuʻu, a hui pū ʻia me nā tōmato cherry ʻokiʻoki, aniani ʻulaʻula, cilantro ʻoki ʻia, a me ka wai lime. ʻO luna i ka salmon me ka salsa avocado.
#11 – Chickpea Curry – He aha e hana ai no ka ʻaina ahiahi
Pono ʻoe i kēia mau mea: hoʻokahi aniani, ʻelua cloves kālika, a me ka pauka curry. A laila, e hoʻomoʻa i ka pā me ka ʻaila a hoʻohui i ka ʻaila i ʻoki ʻia, ke kāleka minced, a me ka pauka curry. E hoʻohui i 1 kini o ka moa a me 1 hiki i nā tōmato i ʻoki ʻia, a e hoʻomoʻa no 10-15 mau minuke. He ʻono kēia meaʻai me ka laiki!
#12 – ʻAiʻa a me ʻAvocado Poke Bowl – He aha e hana ai no ka ʻaina ahiahi
He meaʻai hōʻoluʻolu ia no nā lā kauwela! Pono ʻoe e hoʻomākaukau i ka laiki sushi, salmon fillet, avocado, kukama, ʻaila sesame, a me nā aniani ʻōmaʻomaʻo.
E kuke i ka laiki sushi e like me nā ʻōlelo aʻoaʻo. A laila ʻokiʻoki i ka ʻiʻo salmon i loko o nā ʻāpana liʻiliʻi, a hoʻomoʻa iā ia i loko o ka soy sauce, ka aila sesame, a me nā aniani ʻōmaʻomaʻo. ʻO ka hope, ʻokiʻoki i kahi avocado.
E hōʻuluʻulu i ke kīʻaha poke ma ka waiho ʻana i ka laiki sushi, ka salmon marinated, ʻokiʻoki avocado, a me ka kukumba ʻoki ʻia. E hoʻoinu me ka soy sauce a me ka aila sesame, a ma luna me nā hua sesame e ʻono ai ka meaʻai!
He aha kaʻu e ʻai ai no ka huila ʻaina ahiahi
Auwe, kali! Ke hoʻomāʻona ʻole nei kēia mau meaʻai ʻono ma luna nei iā ʻoe? ʻAʻole ʻoe i ʻike i ka mea e koho ai no ka ʻaina ahiahi i kēia lā, ʻapōpō, a me ke koena o ka pule? Mai hopohopo! Na ka huila spinner e hana i kahi papa kuhikuhi a koho i hoʻokahi kīʻaha no ʻoe i kēlā me kēia lā.
He mea maʻalahi loa. Kaomi i ke pihi 'pāʻani' i waenakonu o kēia huila kilokilo a kali e ʻike i kahi e kū ai, a laila ʻike ʻoe i ka mea e ʻai ai no ka ʻaina ahiahi!
Ke Kumu Loaʻa
Loaʻa iā ʻoe, 20 mau manaʻo ʻaina ahiahi e hiki iā ʻoe ke paʻi i loko o nā minuke. Mai nā salakeke hōʻoluʻolu a hiki i nā kīʻaha ʻono a me nā kīʻaha pasta, kūpono kēia mau meaʻai no kēlā mau pule pule. No laila, no ke aha e hoʻāʻo ʻole ai i kekahi o kēia mau kīʻaha i kēia pō a ʻike i kekahi mau punahele ʻohana hou? Laki maikaʻi ma ka lumi kuke!
E hoao i na huila e ae maanei! 👇
No ʻoukou e pilikia ana i ka hoʻoholo ʻana, loaʻa iā mākou nā huila kūikawā e hoʻokō i kāu mau pono kikoʻī:
Pinepine ninau ninaninau 'ana i
He aha ka manaʻo ʻaina ahiahi maikaʻi no kēia pō?
– ʻO ka Salmon me ka ʻuala ʻuala a me ka asparagus – E hoʻomoʻa i ka ʻuala i loko o ka umu me ka ʻuala i ʻoki ʻia me ka ʻaila ʻoliva a me nā mea kanu. E lawelawe me ka asparagus mahu.
– ʻAi moa me nā mea kanu – E hoʻoulu i ka iwi iwi ʻole, ka ʻili moa ʻole me ka broccoli, ka bele, kāloti a me ka pī hau. E kāpīpī me ka soy sauce a me ka lole ginger.
- Pasta primavera - Hoʻomoʻa i nā mea kanu like ʻole e like me ka zucchini, ka ʻōpala, nā ʻōmato a me ka kuke ʻana i ka pasta. E hoʻokuʻi i nā mea a pau i loko o ka ʻaila ʻaila a i ʻole ka ʻaila ʻoliva.
– Sheet pan fajitas – E kālua i nā umauma moa, nā pepa a me nā ʻolika ma ka pā. E lawelawe me nā tortilla mehana, ka letus i ʻoki ʻia, ka salsa, a me ka avocado e kūkulu i nā fajitas.
– Tacos a i ʻole salakeke taco – E hoʻopiha i ka ʻiʻo a i ʻole nā lau me ka turkey lepo a i ʻole ka moa, kāpī i ʻoki ʻia, nā tōmato ʻoki ʻoki, nā pī a me nā mea hoʻonani taco. ʻO luna me ka avocado, ka paʻakai a me ka ʻaila kawa.
- ʻO ka chili Turkey - Hoʻomoʻa i ka turkey lepo, nā pī, nā ʻōmato a me nā mea ʻala no ka ʻai maʻalahi hoʻokahi ipu. E lawelawe me ka pahūpahū a ma luna o ka laiki.
Pehea e hana ai i ka meaʻai maʻalahi i 5 mau minuke?
E hoʻomākaukau i kekahi mau meaʻai haʻahaʻa e like me:
- ʻO Granola parfait - Hoʻopili i ka yogurt Greek, granola, a me nā hua hou e like me nā hua i loko o ke kīʻaha a i ʻole ka pahu.
- Hoʻoluliluli i ka protein - Hoʻohui i ka waiū, yogurt, pauka protein, hua, spinach a me ka hau no ka meaʻai olakino olakino.
- Nā noodles koke - E hoʻolapalapa i ka wai a hoʻomākaukau i ke kīʻaha noodles a i ʻole ramen i loko o 3 mau minuke.
- E hoʻomoʻa me ka pata hua - E hoʻomoʻa i 2 mau ʻāpana berena a kau ʻia me ka pīni, ka ʻalemona a i ʻole ka pata.
– ʻuala hoʻomoʻa ʻia i ka microwave - Holoi a hou i ka ʻuala. ʻO ka microwave ma ke kiʻekiʻe no 4-5 mau minuke a palupalu.
