Ko te Huamata Super Easy Quinoa Huamata Kayla Itsines Hei Mahi Kai tina

Toka Te Manawa

• Arotake mo

Ko te kaiwhakangungu o Ahitereiria me te mahinga whakapakari tinana a Instagram Kayla Itsines e mohiotia whanui ana mo te awhina i nga waahine maha ki te huri i o ratau tinana me ana whakangungu 28-meneti Bikini Body Guide tino rongonui. (Whakamātauria tana ara iahiko tinana katoa ki nga waahi katoa mo te whakamaarama o te upoko ki te matimati.) Ahakoa kei roto i tana kaiarahi matihiko he waahanga mahere kai, inaianei kei te eke ia ki te taumata e whai ake nei ma te whakaputa i tana pukapuka kai hauora tuatahi me te pukapuka noho kei roto hoki he kaupapa whakangungu 28-ra), e waatea ana inaianei.

Kei roto i te pukapuka nga mahere kai me te neke atu i te 200 nga tohutaka ngawari engari he mea whakahihiri mai i te 'Strawberries, Ricotta & Nutella Drizzle on Toast' ki te 'Zucchini Pasta Bolognese' me te maha o nga whakaahua ataahua, whakahihiri hei whakahihiko i a koe ki te whao i aua whakatau kai hauora. . Waimarie mo matou, i tohatoha mai a Kayla ki a matou i te tunu mo tana eggplant me te huamata quinoa kia iti ake te pouri o a matou huamata tina i te tau 2017. (Tirohia ta matou 30-Day Shape Up Your Plate Challenge for Easy, Healthy Meal Planning for more inpo.)

Mahi: 1

Te wa whakarite: 10 Meneti

Te wa tunu: 15 Meneti

Uaua: Ngawari

Kai:

• 2 oz quinoa
• 1⁄4 egg eggplant, tapahia kia 1⁄2-i roto i nga poro matotoru
• rehu hinu
• 4 oriwa kalamata, ka werohia, ka tapatapahia
• 1 ringaringa iti nga rau arugula
• 5 1⁄4 oz te pi tiihi, ka horoia, ka horoia
• 1 punetēpu rau basil hou
• He pepa pango hou (he kowhiringa)
• Ko te 1 oz te tote iti-momona iti-ngako iti, maru

Aronga:

1.Whakanohoia te quinoa me te 2⁄3 kapu wai ki roto i te kohua mo te wera nui ka kawe ki te whewhe, me te whakaoho i etahi wa. Taupokina ka whakaitihia te wera ki raro. Kohuatia mo te 10-12 meneti kia mimiti te wai, kia ngawari te quinoa.

2. Whakawerahia he paraharaha rorerore, paraharaha ranei mo te wera nui.

3. Whakapaia nga poro eggplant ki te rehu hinu. Tunu mo te 4-6 meneti, kia ngawari ranei, ka huri i etahi wa. Waiho kia whakamatao.

Hei mahi, waiho te quinoa, oriwa, arugula, piihi, basil me te eggplant ki roto i te peihana kai. Whakakahoretia ki te pepa mena ka hiahiatia, ka rukuhia kia ata uru. Tauhiuhia ki runga i te feta.

Mai Te Tinana Bikini 28-Ra Te Kai Kai Hauora me Te Aratohu Mo Te Ora na Kayla Itsines. Mana pupuri © 2016 na te Kaituhi, ka taarua ano i runga i te whakaaetanga a St. Martin's Press.

Arotake mo