Nga kakahu pai mo nga huamata hauora
Toka Te Manawa
TE KAIAHUAHI ORANGE
Nga Mahi:
8 (rahinga mahi: 1 tbsp.):
He aha e hiahia ana koe
2 tīpune. mustard mustard
5 tbsp. wai karaka
2 tbsp winika winika sherry
1 tbsp. he hinu oriwa hou
1 tīpune. karepe wai karepe ma
1 tīpune. kākano poppy
1 tīpune. rekareka karaka
1 pinea Bob's Red Mill Xantham Gum
Me pehea te hanga
1. I roto i te peihana iti, kowhihia te pua nani, te wai karaka, te winika, te karepe karepe ma, me te purapura purapura.
2. Hikohia te hinu oriwa kia whakauruhia ana kia whakakotahi ai te kakahu. Whakaranuhia ki te karaehe karaka. Taapirihia he wai mena he kaha rawa, ka whakapakarihia ranei ki te kapia mena he angiangi rawa. Whakamaa i mua o te mahi.
He aha kei roto
Calories: 27; Ngako: 1.91g; Warowaihā: 1.95g; Muka: 0.06g; Pūmua: 0.07g
HOKI KI NGA TANGATA HARAARA HEALTHY
WHAKAAHUA AVOCADO
Nga Mahi: 8 (te rahi o te mahi: 2 tbsp.)
He aha e hiahia ana koe
1/2 kapu miraka pē miraka iti
1/4 kapu awhekātō, ka hauruatia, ka werohia
2 tbsp wai kotakota
1 tbsp. hupa huawhenua
1/4 tsp. jalapeno chile, kua hauruatia te roa me te purapura
Me pehea te hanga
1. Taapirihia nga kai katoa ka uru.
2. Kia makariri tonu.
He aha kei roto
Calories: 19; Ngako: 0.85g; Waowao: 2.05g; muka: 0.33g; Pūmua: 0.99g
Hoki MURI KI NGA KAIWHIRI A TE RAU A TE MAHI
MISO VINAIGRETTE KAUAKI
Nga Mahi: 8 (te rahi o te mahi: 2 tbsp.)
He aha e hiahia ana koe
1 tbsp. miso
1 tīpune. kanekane hou, kuoro
1/3 kapu winika raihi kore whakaarohia
1/3 kapu wai
3 oz. te tofu tino pakari
1 tbsp. hinu canola
1 tīpune. Hinu Hinu
1/4 tsp. pepa ma
Me pehea te hanga
1. Kuhua te wai, te mio me te tofu ki roto i te miihini whakakotahi te peera mahi ranei o te tukatuka kai. I te wa e rere ana te whakaranu, whakauruhia te ranu soy, te kanekane me te pepa ma. Tukatuka kia maeneene te tofu.
2. Kia maroke maroke ki roto i nga hinu. Te reka me te taima hei whakatika i te pauna.
3. Mena e tika ana, taapirihia he wai hei whakaheke i te ranunga.
He aha kei roto Calories: 29; Ngako: 2.54g; Warowaihā: 0.77g; Muka: 0.14g; Pūmua: 1.01g
Hoki MURI KI NGA KAIWHIRI A TE RAU A TE MAHI