Nga kakahu pai mo nga huamata hauora

Toka Te Manawa

• Arotake mo

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

Arotake mo