9 Recipe Kuki Puhoi Hauora mai i te Parakuihi ki te Tina

Toka Te Manawa

• Huawhenua me te Kauri Chickpea
• He Pini Pinana me te Hupa Koura
• Rimurapa me te Eggplant Sauce
• Hupa Huawhenua Mīti
• Pini Whero Mo Te Raihi Paniora
• Cajun Shrimp me te raihi
• Mīti kanekane me te Huawhenua
• Aporo karani
• He Oatmeal Cooker Piki Piki
• Arotake mo

Ahakoa kei te rapu koe i tetahi kai pai mo te ngahuru te hotoke ranei, kei te hiahia raanei kia noho pai to kauhini i te waa o te puna me te raumati, ka koa koe kei te whai koe i enei tohutao tunu puhoi hauora i roto i to whare taonga. Whakakiia noa te taputapu papaa ki nga kai tunu tunu kai puhoi i mua i te moenga (ki te whakarite parakuihi) i te ata ranei (mo te tina), ka tae ki te wa ka taka to kai. (Panuihia: He nui ake te wa ki te tarai i te bonus i te kaainga HIIT whakangungu!)

Huawhenua me te Kauri Chickpea

Hanga: 4 ki te 6 tohanga

Kai whakauru

• 3 kapu putiputi putiputi
• 1 15-hekeheke pīti, ka horoia, ka whakamakuku
• 1 kapu pīni kākāriki kua tapatapahia
• 1 kapu kāreti tapatapahi
• 1/2 kapu riki tapatapahi
• 1 14-ounce te hupa huawhenua
• 2-3 tīpune paura kari
• 1 14-hekere ka taea te rama i te miraka kokonati
• 1/4 kapu kua koripihia nga rau basil hou
• Raihi parauri tunua (he kowhiringa)

Aronga

1. I roto i te 3-1 / 2- te 4-quart ranei te tunu puhoi, whakakotahi i te kareparāoa, te pīpī, te pīni kākāriki, te kāreti, me te riki. Kohia te hupa me te paura kari.
2. Kapihia me te tunu i runga i te wera iti mo te 5 ki te 6 haora, i runga ranei i te wera nui mo te 2 1/2 ki te 3 haora.
3. Kohia te miraka kokonati me nga rau basil pakaru. Kohuatia te raihi, ki te whakamahia, ki roto i nga peihana, ka tauhiuhia te kareti ki runga. (Ki te pai koe ki tenei tunu tunu kai puhoi, ka pai koe ki enei 8 atu rihi Inia DIY.)

He Pini Pinana me te Hupa Koura

Hanga: 6 tohanga

Kai whakauru

• 3 14-hekene kēne hupa huawhenua
• 1 15-hekere te tomato puree
• 1 15-hekere ka taea he peini iti ma, he piini rawhiti ranei, ka horoia ka horoia (hokona etahi atu ipu kē mo enei purini pi reka - ae, kei te kitea!)
• 1/2 kapu raihi parauri kaore i tunua
• 1/2 kapu aniana tapatapahi rawa
• 1 tīpune basil maroke
• 1/4 tīpune tote
• 1/4 tīpune pepa pango
• 2 karika karika, tapatapahi
• 8 kapu tapatapahi rawa te parakihi hou, rau kare ranei
• Tiihi Parmesan tapatapahi rawa

Aronga 

1. I roto i te 3-1/2-, 4-quart ranei te tunu puhoi, whakakotahi i te hupa huawhenua, te puree tōmato, te pīni, te raihi, te riki, te basil, te tote, te pepa, me te karika.
2. Taupoki; tunu i runga i te waahi wera-iti 5 ki te 7 haora, i te waahi wera-nui 2 1/2 ki te 3 1/2 haora.
3. I mua tonu i te mahi, whakakorikoria te parakihi, kare ranei, ka tauhiuhia te tunu tunu kai puhoi hauora ki te tiihi Parmesan.

Rimurapa me te Eggplant Sauce

Hanga: 6 tohanga

Kai whakauru

• 1 eggplant reo
• 1/2 kapu riki tapatapahi
• 2 14-1/2-hekene kēne tōmato tapaono
• 1 6-hekere te kee te whakapiri tōmato kāhua Italian
• 1 4-hekere ka taea te tapatapahi harore, ka riringi
• 1/4 kapu waina whero maroke
• 1/4 kapu wai
• 2 karika karika, tapatapahi
• 1 1/2 tīpune maroke oregano
• 1/3 kapu pitted oliva kalamata, tapatapahi
• E 2 punetēpu tapatapahi i te pāhiri hou
• Pepa pango
• Te pene rimurapa i tunua
• Tiihi Parmesan tapatapahi

Aronga

1. Peera eggplant; tapahia ki poraka 1-inihi.
2. I roto i te 3-1/2- ki te 5-quart te tunu tunu, whakakotahi i te eggplant poraka, te riki tapatapahi, te tōmato kēne me te wai, te whakapiri tōmato, te harore tapatapahi, te waina whero, te wai, te karika tapatapahi me te oregano.
3. Taupoki; tunu i runga i te wera-iti te waahi 7 ki te 8 haora, te waahi wera-nui ranei 3 1/2 ki te 4 haora.
4. Kohuatia te oriwa kalamata me te pahiri. Whakawa ki te reka ki te pepa. Ringihia te ranu ki runga i te rimurapa; tauhiuhia te tunu kai tunu puhoi me te tiihi Parmesan ka mahi. (E Pa ana: Ko tenei Vegan Bolognese te mea pai rawa atu mo te Stovetop Kowiri Tuwhi mo te Ranu Meat Tino)

Hupa Huawhenua Mīti

Hanga: 4 tohanga

Kai whakauru

• 1 pauna te tiihi mīti kāre he koiwi ka tunua, ka kuti ka tapahia kia ngau te rahi
• E 3 kāreti reo, ka tapahia ki te poro hiato / 2-inihi-matotoru
• 2 rīwai iti, tihorea ka tapahia ki roto ki nga poraka 1/2-inihi
• 1 riki reo, tapatapahi
• 1/2 tīpune tote
• 1/2 tīpune kua maroke i a koe
• 1 rau kokoru
• 2 14-1/2-hekene kēne tōmato tapaono
• 1 kapu wai
• 1/2 kapu pīti tio
• Nga peka pahiri hou (mehemea)

Aronga 

1. I roto i te 3-1/2-, 4-wha-wha ranei te tunu kai puhoi, whakakotahi i nga pihi mīti, te kāreti tapatapahi, te rīwai tapatapahi, me te riki tapatapahi. Tauhiuhia ki te tote me te thyme. Tāpirihia te rau kokoru, tōmato me ō rātou wai, me te wai. Me oho tae noa ki te whakakotahitanga o nga kai katoa.
2. Taupoki; tunu i runga i te wera-iti mo te 8 ki te 10 haora, te wera-wera ranei mo te 4 ki te 5 haora.
3. Tangohia ka maka te rau kokoru. Whakakotahutia te pī me te whakapaipai i te tunu tunu kai puhoi ki te pahiri ki te hiahiatia.

Pini Whero Mo Te Raihi Paniora

Hanga: 6 ki te 8 tohanga

Kai whakauru

• 2 kapu pīni whero maroke, pīni tākihi maroke rānei
• 5 kapu wai matao
• 1 he punetēpu hinu huawhenua
• 3/4 pauna pokohiwi poaka korekore, tapahia ki nga waahanga 1-inihi
• 2 1/2 kapu aniana tapatapahi
• 6 karika karika, tapatapahi
• 1 punetini kumine paraoa
• 4 kapu wai
• 1 6-3 / 4-hekere te putiki raihi Paniora, kua maoa
• Pepepa jalapeno hou, tapatapahi

Aronga 

1. Horoihia nga pini; waikeri I roto i te ipu nui, whakakotahi i te pini me te 5 kapu wai; kawea ki te whewhe. Whakaitihia te wera me te korohū mo te 10 meneti.
2. Tangohia i te wera. Kapihia ka waiho kia 1 haora. Horoihia ka riringi pīni.
3. Whakawerahia te hinu i roto i te paraharaha i runga i te wera reo-tiketike. Tunua te poaka kia rua nga wahanga; whakaheke ngako.
4. Kohuatia he tunu tunu 3-1/2-, 4-wha ranei ki te rehu tunu kai. Tāpirihia te pīni, te poaka, te riki, te karika, me te kumine. Ringihia ki roto i te 4 kapu wai; whakaohokia
5. Taupoki; tunu i te tunu tunu puhoi mo te wera iti 10 ki te 11 haora.
6. Ma te whakamahi i te koko mokowhiti, tangohia nga pini me te poaka. Tukuna he pini ki runga raihi, me te koko pune ki runga ake. Whakapaipai me te jalapeno tapatapahi. (Na kia mau tonu te wera ki enei tohutao raukikini pepa 10 raukikini.)

Cajun Shrimp me te raihi

Hanga: 6 tohanga

Kai whakauru

• 1 28-hekere ka taea te pani tomato
• 1 14-hekeheke hupa heihei
• 1 kapu aniana tapatapahi
• 1 kapu tapatapahi pepa pere matomato
• 1 6- ki te 6-1/4-hekeheke te rahui witi roa me te raihi mohoao, penei i te Uncle Ben's
• 1/4 kapu wai
• 2 karika karika, tapatapahi
• 1/2 tīpune Cajun mea kakara
• 1 pauna i tunua, ka whawha, ka poipoia
• Ranu wera-pepa (he kowhiringa)

Aronga

1. I roto i te 3-1 / 2- te 4-quart ranei te tunu puhoi, whakakotahi i te tomati me a ratou wai, te hupa heihei, te riki, te pepa pere, te ranihi raihi me te pihi whakaranu, te wai, te karika, me te kinaki Cajun.
2. Taupoki; tunu i runga i te wera iti 5 ki te 6 haora, i runga ranei i te wera nui 3 ki te 3 1/2 haora.
3. Whakakotahitia te kōeke ki te ranunga raihi. Taupoki; tunu mo te 15 meneti te roa ake i te waahi wera nui. Tauhiuhia te tunu tunu puhoi ki te ranu wera-pepa mena ka hiahiatia.

Mīti kanekane me te Huawhenua

Hanga: 6 tohanga

Kai whakauru

• 1 1/2 pauna te mīti porowhita porowhita, ka tapahia kia 1 inihi te rahi
• 4 kāreti reo, tapahia ki nga poro 1/2-inihi te matotoru
• 1/2 kapu tapatapahi aniana
• 2 karika karika, tapatapahi
• 1 1/2 kapu wai
• 2 punetēpu iti-konutai soy ranu
• 2 tīpune kanekane hou kuoro
• 1 1/2 tīpune kareti kau-bouillon tonu
• 1/4 tīpune pepa whero mongamonga
• 3 punetēpu māngaro kānga
• 3 punetēpu wai makariri
• 1/2 kapu pepa pere whero tapatapahi
• 2 kapu wewete-peke hukapapa hukihuki pihi peas, rewa
• Raihi maoa

Aronga

1. I roto i te 3-1/2-, 4-quart ranei te tunu puhoi, whakakotahi i te mīti, te kāreti, te aniana me te karika. I roto i te peihana reo, whakakotahihia te 1 1/2 kapu wai, te ranu, totini, bouillon, me te pepa whero maru; ringihia te ranunga ki roto i te tunu tunu.
2. Taupoki; tunu i runga i te wera iti 9 ki te 10 haora, i runga ranei i te wera nui 4 1/2 ki te 5 haora.
3. Mena ka whakamahi i te waahi iti-wera, huri ki te waahi wera-teitei. I roto i te peihana iti, whakakotahi i te māngaro kānga me te 3 punetēpu wai matao; uruhia ki te ranunga mīti me te pepa pere. Taupoki; tunu 20 ki te 30 meneti neke atu ranei, tae noa ki te wa e matotoru ana, kia oho kotahi. Whakauruhia nga huka hopu huka. Mahi ki te raihi. (Whakautu Whakamutunga: He kino te mīti whero *tino* ki a koe?)

Aporo karani

Hanga: 6 ki te 8 tohanga

Ko te tunu tunu kai puhoi na Pamela Braun o MyMansBelly.com

Kai whakauru

• 4 pauna (tata ki te 12) nga aporo, kua tihorea, kua tihorea, kua tapatapahia
• 1 kapu cranberries
• 1/4 kapu wai

Aronga

1. Tāpirihia nga aporo me te karanirani ki te tunu kai puhoi ka riringi wai ki runga. (Ki te hiahia koe kia reka ake, whakauruhia te nui o te huka, te huka parauri, te hinamona ranei inaianei.)
2. Whakanohoia te taupoki ki runga i te tunu tunu. Whakaitihia te wera ka tunu mo te 6 haora.
3. Tangohia te taupoki ka whakaohohia kia pakaru ai nga aporo me nga cranberry ka nui pea nga waahanga.
4. Mahihia kia rite tonu, whakamahia ranei he miihini rumaki (he mea whakakoi noa ranei) hei whakaene.

He Oatmeal Cooker Piki Piki

Hanga: 8 toenga

He tunu kai tunutunu puhoi na te Te Karapu Pereti Kaihoroi na Beth Bader me Ali Benjamin

Kai whakauru

• 1 kapu tiihi tarai-maitai
• 1/3 kapu rā tapatapahi
• 2/3 kapu karepe
• 1/3 kapu piki piki maroke
• 1/2 tīpune hinamona whenua
• 1/3 kapu aramona tapatapahi, wōnati rānei
• 4 kapu wai
• 1/2 kapu haurua me te haurua (me te miraka kau noa ranei, he maha nga painga hauora)

Aronga

1. Whakaranuhia nga kai katoa ki roto i te tunu kai tere i mua i te moenga.
2. Whakatakotoria ki raro ka tunu mo te 8 ki te 9 haora.
3. Oho ki te whakakotahi me te mahi.

Arotake mo