Tuna a me ka huela ʻaila me ka lole melemele a me ke kāleka lole

Ua hōʻole ʻia ka ʻike ʻana i kēia ʻaoʻao no ka mea mākou e manaʻo nei ʻoe e hoʻohana ana i nā pono hana e nānā i ka pūnaewele.

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Palapala Kahuna: # 372c99a0-a7c0-11e9-9782-479a731a724f

Nā mea waiwai

Na punoaoa

• 1 laococado
• 1 lemon
• 1 ʻōpala o ke kāleka
• 1 ʻoliki ʻoliki,
• 1 ʻōpō
• 1 ka canuna tuna (ma loko o kona wai)
• 1 tīpono ʻae ʻo Dijon,
• 1/2 tīpole paʻakai a i ʻole ʻono,
• 1/2 tīleʻa ʻeleʻele ʻeleʻele a i ʻole ka momona,
• 1 punetē ʻaila ʻoliva.

ʻO nā kumuwaiwai no 2 mau lawelawe. Eʻai ana ka kuke ma kahi o 15 mau minuke.

ʻĀina waiwai

Kuhi ʻia nā helu o ka calorie no ka 100 gr o ka huahana i pau.

Limea

No ka hoʻomākaukau ʻana i kahi huapalapala alpococ, ʻaʻole pono ʻoe e kau i ka nui o ka hoʻoikaika. ʻO nā mea āpau āu e makemake ai he pahi nui a koi ma nā lima, kahi kīʻaha liʻiliʻi a me nā mea i hōʻike ʻia i luna.

ʻOkiʻoki i ka avocado i ka hapalua me kahi pahi nui. Hiki iā ʻoe ke hoʻoiho i kahi iwi ma o ka hoʻopili ʻana i kahi pahi i loko ona a huli iki i ka hema a i ʻole ʻākau. I kēia manawa makemake ʻoe e loaʻa i kahi peni momona a maikaʻi. Hiki iā ʻoe ke hoʻohana i kahi kīʻaha.

Peʻoki i nā ʻōpio, nā ʻōʻī kālai ʻia a me nā ʻoliki ʻulaʻula. A laila ʻokiʻoki i nā hua kolu ʻekolu i loko o nā ki liʻiliʻi. Hoʻohui i nā nati, nā ʻoliki a me ke kāleka i ka abakate. E kāwili maikaʻi i nā mea kanu a pau me kahi ʻeha.

E hōʻalo i nā ʻūpī tuna, hoʻomoʻi i ka iʻa me ka ʻula a kāwili ʻia me ke koena o nā meaʻono.

ʻOkiʻoki i ka lemon, e ʻoki i ka wai a hoʻohui i ka pā. Mai poina i kahi pāʻina o ka ʻaila ʻoliva a me ka mustard. Ka manawa me ka paʻakai a me ka pepa a hoʻohuihui hou.

Ua mākaukau ʻia kāu meaʻai hoʻōla, hoʻōla a hoʻōla.

Kūpono me ka hua kō, ka ʻala a me nā mea kanu

ʻOluʻolu, ʻoluʻolu, hoʻoweliweli i ka ʻono, ʻo kēia ʻano mea pono i ka hōʻike. Mālama mākou i ka leʻaleʻa: ka hoʻomākaukau ʻana i kahi pākaha maʻalahi loa - kahi ʻatikala kikoʻī me nā kiʻi e kōkua aku iā ʻoe!

Ke hoʻololi nei kekahi poʻe kahu hale i kēia kuke me ka pāʻina awakea a me ka ʻaina awakea. Ka nui o ka waiū a me ka momona, ka wikiwiki kuke - ʻo ia nā māhele o ka kūleʻa. Hāʻawi ka Avocado i ka ʻono buttery ʻoluʻolu, a me ka wai lemon a me nā meaʻuala ua loaʻa ka vitamina zest.

• Ka wā kuke: 10 mau minuke
• Ka māhele calorie - ʻaʻole iʻoi aku ma mua o 270 kcal

Mea koho no 6 mau lawelawe:

• Canuna Tuna - 420-450 g
• Kukulu - 1 pc.
• Avocados - 2 nui a ʻekolu paha medium.
• ʻO ka ʻala keʻa - 1 ʻōpala ʻaila
• Cilantro / kāpīpī - 1 ʻāpana liʻiliʻi
• Ka wai lemona - 2 tbsp. huina
• Olive liʻiliʻi - 2 tbsp. (ʻoi aku ka wahine hou wahine)
• ʻO ka paʻakai kai - 1 tīpele a i ʻole e hoʻāʻo
• Kālepato ʻeleʻele - 1/8 kāpī

Hoʻohui mākou i nā kēli i nā tuna, pono wale mākou i ka pulp. Hoʻokiʻoki mākou i ka iʻa i nā ʻoki liʻiliʻi liʻiliʻi. Hoʻokaʻawale mākou i ka avocado mai ka ʻili, wehe i nā huaʻoki, ʻoki ʻia i loko o nā ʻokiʻoki ʻole ʻole. Hōʻokiʻoki i ka ʻōmala a me ka lau, ʻāʻā ke cilantro.

E hoʻomohala i ka kukama, ka ʻalaʻala, ka ʻala, ka tuna a me nā mea kanu i ka ipu nui.

E ninini i ka ʻano me ka wai lemon, ka aila oliva, ka pepa a me ka paʻakai. E kāʻei mālie, akā me ka ʻuhane, nā ʻāpana o nā lako āpau me ka lole. Hiki iā ʻoe ke kōkua iā ʻoe iho!

ʻO nā mea huna o ka kūleʻa a me nā pono mai kaʻike pilikino.

• Noho nā kāpoleka ma ka lettuce maʻa mau no nā ʻoi aku 3 mau hola ma hope o ka hoʻohui ʻana i ka paʻakai. Inā makemake ʻoe e hoʻomākaukau i ka ʻai ma mua o ka manawa, e kāwili i nā mea kanu, akā ʻaʻole i paʻakai. Palapala a hoʻohemo. E hoʻohui i ka paʻakai ma mua o ka lawelawe ʻana.
• Mālama ʻia ka huahana semi-unsalted i loko o ka friji a hiki i ka 2 lā. E ʻalo ka wai lemon i ka pouli o nā avocados i ʻoki ʻia.
• Inā hiki ʻole iā ʻoe ke pale i ka hoʻowalewale e hoʻohui i ka mayonnaise i ka huaʻai, koho i ke momona haʻahaʻa (a i ke 30%). ʻO ka avocado pono maoli ka luna o ka ensemble.
• Tuna i loko o ka aila ʻoi aku ka momona ma mua o ka iʻa i loko o kona wai ponoʻī. Akā ka hapa nui o nā kalori! ʻAʻole mākou makemake i ke hoʻololi iā ia.

"Nā māka" me nā hua, nā ʻoliki a me nā mea kanu

Makemake ʻoe i kahi mea ʻokoʻa? Hiki ke pāʻani ʻia nā ʻoki liʻiliʻi kuʻuna. E hālāwai me nā hua i hoʻouka ʻia me kahi mea ʻala maikaʻi.

• ʻO ka wā kuke: 15 mau minuke
• Ka māhele calorie - a hiki i 250 kcal

No nā lawelawe 4 he pono mākou:

• Canuna Tuna - 1 nui hiki
• Avocados - ʻElua waena
• ʻO ka ʻala ʻala - ¼ riki ʻala
• 1 ʻoki ʻoki moa ʻōpala
• Celery - nui mau kaʻina
• Nā greens punahele - nā lālā 3-4
• Lemon (wai) - 1 pc.
• Mustard - 1,5 tīpona
• ʻO ka paʻakai a me ka pepa e hoʻāʻo ai

E hāʻawi i ka kīʻaha i kahi ono ʻono ʻono, e hoʻāʻo i nā loina.

• Nā huaʻai Caraway - 1,5 punetēpē
• Nā huaʻai Sesame - 1 punetēpē (ʻoki)
• Paliki - 30 g

E wehe i ka meaʻai kīʻaha, e hoʻoneʻe i ka iʻa i ka pā i maʻalahi a kāwili i nā ʻāpana liʻiliʻi me ka makana. Hoʻohui i ka puliki, ke kumuʻi celery a me ka hua manu. Pono lākou e ʻoki ʻia i nā kuʻuna liʻiliʻi. Hoʻopili maikaʻi i nā greens punahele a pīpī i ka mea kanu.

E like me ka maʻamau - ʻoki i kahi avocado i ka hapalua a lawe i kahi pōhaku. Hana mākou iā mākou iho me kahi puna, ʻoka i nā pulpula hua a waiho i loko o kahi kīʻaha me nā ʻano mea ʻē aʻe. Mākou e kū inā hiki i ka hapalua kenimika ke waiho ʻia i ka ʻili. Ua mākaukau nā wahi hao.

E hoʻohui i ka wai lemon a me ka mustard. Inā he mea aloha ʻoe i ka ʻono oriental, mai hoʻopoina e pili ana i nā hua caraway, ʻoki ʻia kā nā līlī a ʻokiʻoki ʻia liʻiliʻi a me ka liʻiliʻi (raʻu i kēlā me kēlā meʻī nā kui). Eia nō naʻe, me ka ʻole o nā mea hoihoi spicy, he mea weliweli wale ka ʻiʻo o ka snack.

Hoʻohui nui i nā mea āpau, hoʻohui i ka paʻakai a me ka pepa. Hoʻopiha mākou i nā waiholo piha ʻole me nā ʻiʻo minced. Pau kēlā!

E leʻaleʻa i kāu mea i aloha ai, e lawelawe me nā kālai lāʻau e ʻokiʻoki i ka hapalua. ʻO Roma. A ma ke poʻo - kahi aphrodisiac, ka mea i manaʻo ʻia he alpocado no ke kumu maikaʻi.

"Nā kahakai Helene" me ka hua a me ka pāhi feta

ʻO wai ka mea nāna e ʻōlelo ke hoʻohui i ka tuna me ka avocado e hiki ke hoʻokūkū ʻia i ka kuke Kalepa? E hoʻohui i nā mea nui i ka wai kīa feta, a ʻike ka poʻe o Italia a me Helene i kēia kīʻaha e like me ko lākou kumu mua.

• ʻO ka wā kuke: 12 mau minuke
• Ka māhele calorie - a hiki i 280 kcal

No nā lawelawe 6-8 e pono ai mākou:

• Canuna Tuna - 2 mau kalima
• Avocado - 2 mau kekona. nui
• Holo - 6 pcs. paʻū hoʻolapalapa
• Brynza (a i ʻole ke kīwī feta) - 100 g
• Ka wai lemona - 2 tbsp. huina
• Kahiki - 2 mau ʻōpio
• Kāleka (e.g. paprika)
• ʻO ka paʻakai a me ka pepa e hoʻāʻo ai

Hoʻokahi mau poʻohiwi mau kāwili me ka ʻula a me ka iʻa mai ka pahu i lilo i mau ʻuala. E kāwili hoʻi i nā avocados i loko o ka lehulehu plete. Hoʻopili maikaʻi ʻia a ʻekolu mau huaʻai hū ai a kāī pāīnī ma luna o kahi kōahi mākaʻi. Hoʻohui mākou i nā mea laʻa a hoʻohui i kahi ʻulaʻala o ke kāleka, i kalai ʻia ma kahi paʻi. E ninini i ka wai lemon. ʻO ia iho - nā mea ʻala, ka paʻakai a me ka pepa.

Hōʻailona i ka feint ma ka moʻomeheu ʻAmelika>

E hauʻoli i ka ensemble kīleʻa o nā tuna salads me nā ʻano aʻoaʻo. ʻAi ʻia, ʻano momona, nani, a me ka kuke maʻalahi.

"Kāpena" me ka kukala a me ka ʻono aloha

ʻO ka kukama a me ka pepa momona maikaʻi. ʻO kēlā ka ʻāpana avocado a me ka tuna e pono ai e huli i loko o kahi puna wai piha i ka manaʻo maikaʻi. Krum, chrome, kromo - hiki mai ke ola i ke ola ma lalo o kēia kani kino, ʻūhā nā kua a lilo ka lā!

• Ka wā kuke: 10 mau minuke
• Ka māhele calorie - a hiki i ka 230 kcal

Ka mea e pono ai no 4 lawelawe:

• Tuna (i kāna wai iho) - +/- 300 g
• Avocado - 2 mau kekona. nui
• Kukulu - 1 pc. nui
• Aniani - ½ keʻa hoʻopau
• Kila pepa - 3 liʻiliʻi ʻāpana-ʻāpana
• A i ʻole hapalua nui - melemele, ʻeleʻele a ʻulaʻula paha
• Nā puao - 1 ʻuʻuku liʻiliʻi
• Hila aila - 1 tbsp. he hua

• Ka wai lemona - 1 tbsp. he hua
• ʻO ka paʻakai, ka pepa e hoʻāʻo ai

ʻOkiʻoki i ka avocado i ka hapalua, e wehe i nā hua, hoʻohemo i nā ʻili a ʻokiʻoki i ka hua i nā ʻāpana liʻiliʻi. Kūleʻa mākou i ka ʻōmato i loko o nā ʻāpana liʻiliʻi, a ʻo ka ʻōkōʻaila me ka ʻōpala ʻoi. Me ka pepa, ma ke ala, hoihoi ia e pāʻani i kēlā me kēia manawa i ka nui - nā pōkole a i ʻole nā ​​lihi lōʻihi. ʻAe, ʻae, ke hoʻololi ʻia kahi mea ʻē aʻe i ke ʻano o ka salala, nānā iā ʻoe iho!

Hoʻopili maikaʻiʻia ke aniani. Lawe mākou i ka iʻa ma waho o ka cana a ʻuwī me ke kuʻekuʻe e kiʻi ai i ka pure keʻokeʻo. Hoʻopili maikaʻi loa i nā greens.

Hoʻohui i nā mea āpau i loko o kahi kīʻaha hohonu. Hoʻokomo i ka palaoa i nā neʻe kūpono, e mālama ana i nā ʻokiʻoki a me ka ʻokiʻoki. Hoʻohui i ka wai lemon a me ka aila oliva, paʻakai, kāwili, a hoʻohui hou i ʻelua mau manawa. Ke kāhea i nā hoaaloha a me nā ʻohana! Ua hiki mai ka wai!

Holoi i ke kiʻi i nā wāwae a i ʻole he nīnau i ka nīnau. ʻO kēia māla nani me ka avocado a me nā tuna ʻaʻole e hopohopo no ka manawa lōʻihi. ʻOi loa inā koe e hoʻohuli me kahi laila me ka kukama a me nā ʻmato. Lāʻau pūnāwai, ʻāpana a me nā manical ʻono.

Tuna a ʻAlia ʻAila

E kāhāhā i ka ʻohana i ka wā o ka papaʻaina, ua hoʻoholo mākou e hōʻike iā ʻoe i kahi ʻano kupaianaha. ʻO ka salala me ka alpocado a me ka tuna e pio nā poʻe a pau me ka nānā nani. Pono ka mea hoʻokipa i ʻula me kahi kiʻi o kahi pākana a i ʻole he pāʻina a i ʻole kahi pāʻina e hele mau ana i ka papa ʻaina.

Nā mea wai

• nā kāpena, ʻaila tuna i loko o kāna wai ponoʻī - 150 g,
• ʻōpio - 1 pc.,
• huaʻala hou - 1 pc.,
• ka wai lemon - 1 punetē,
• Mīkini oliva oliva - 1 tbsp.,
• ka paʻakai, ka pepa - e like me kou makemake.

Hoʻolā:

1. E ʻokiʻoki i ka avocado i ka hapalua, wehe i ka pōhaku. Loaʻa iā mākou ka ʻiʻo, hoʻāʻo e hana i kēia i ʻole ka make o ka peel.
2. Hana mākou i ke kaʻina hana e hoʻohana i kahi kīʻaha kūikawā no ka ʻōmole ʻōmaʻomaʻo, no ka mea he mau kihi ʻihi.

3. Kāwīkī ʻia i Kupa ma ke ʻano o nā ʻāpana ʻoki. Ma ka makemake, e hoʻomaʻemaʻe mākou i ka lauʻano.
4. Mālama i ka pulpona ʻāpala, kāwili me ka wai lemon.

5. E wehe i kahi kō o nā tuna, e hoʻoneʻe i ka iʻa i ka sima, pono nā ka wai wai āpau. Maanei mākou e hoʻohui i ka kukala - hui pūpū.

6. paʻakai, kāwili, ninini i ka aila ʻili, hui maikaʻi.
7. A i kēia manawa ke kau nei mākou i ka nui i loko o nā pahu i hoʻohuli ʻia mai nā ʻāpana ʻokiʻoki a hoʻohana ʻole i nā kīʻaha salad maʻamau. E hāʻawi i ka kīʻaha i ka papaʻaina.

Paki!
No ka hoʻomākaukauʻana i kēia meaʻaiʻai, kūpono kahi hua overripe. ʻOi aku ka maikaʻi e hoʻohana koke i ka pāʻai, no ka mea ma hope o ka manawa e huli ke aʻalolo i ka ʻula ma mua o ka ʻōmaʻomaʻo.

Avocado, Tuna, Tomato a me Cheese Salad

Mai hoʻomomona ʻole e noʻonoʻo a noʻonoʻo i ka kuke ʻana i kahi mea maikaʻi a me nā kumu. Eʻoliʻoli i ka ʻanuʻu piha pono ʻole a i ka tuna salad. Maʻalahi ke ʻano o ke ʻano me nā kiʻi o kēia mālama hānai, ʻo ia hoʻi e hana wikiwiki a maʻalahi i kahi papa awakea loa.

Nā mea wai

• ʻōpio - 1 pc.,
• hua aihaka - 8 pcs.,
• kaʻaila tin i loko o kona wai ponoʻī - 180 g,
• ka pāpaʻi feta - 80 g,
• ka wai lemon - 1 punetē,
• kaʻaila oliva - 2 tbsp.

Hoʻolā:

1. ʻoki ʻoki ʻia i ʻāpana ʻehā.
2. Kūleʻa Fetu.

3. Hānō i ka avocado, e ʻoki i ka ʻiʻo i nā cubes. E waiho he mau ʻāpana lōʻihi no ka hoʻolālā e like me ka makemake.
4. I loko o kahi kīʻaha nui mākou e hoʻouna aku nei i nā avocados, kamato, tuna, wai lemon, hinu, kāwili pono.

5. Hoʻopili mākou i ka kīʻaha ʻono ma luna o ka pā, i pīpī me nā ʻīhi kuʻi, hoʻonani me nā ʻāpana avocado, a mākou i haʻalele ai a hauʻoli.

Paki!
ʻAʻole pono ka hoʻohana ʻana i ka cherry, e hana aku i nā mau ʻōmole ʻē aʻe, akā ʻaʻole nui. Hiki ke hoʻololi ʻia ka momona me kahi kao.

Kaleka huila me nā ʻukate a me nā tuna

Inā ʻoe e hoʻolālā i kahi hoʻolauleʻa, no laila, e makaʻala nui i kēia kihi chic e manaʻo nui ʻia nā kiʻi gourmets nui loa. E manaʻoʻiʻo iaʻu, e ʻoliʻoli nā malihini a me nā home.

Nā mea wai

• ʻōpio - 1 pc.,
• nā pūkuni pā - 1 can,
• hua aihaka - 6 pcs.,
• nā hua manu kao - 6 pcs.,
• kaʻaila momona 20% - 2 mau punetēpau,
• kele hemo - 0,5 tsp,
• nā lau saliki, paʻakai, kāwili pepa - e like me kāu makemake.

Hoʻolā:

1. Hoʻokuʻu i ka peel mai ka avocado, ʻoki i ka hapa, e hoʻoneʻe i ka iwi. Hoʻokomo i ka pulp i nā ʻāpana a hoʻoiho i kahi ipu.

2. I kēia manawa e loaʻa ka saele. Kōmini momona 2 tbsp kāwili ʻia i kahi paʻa like me ka mustard lahilahi 0.5 tsp.

3. Maanei ua hoʻokomo mākou i nā avocados, tuna, hui hou, hoʻopaʻa.

4. E ʻoki i nā hapalua cherry kamato a me nā hua i kupa.

5. Lawe mākou i ʻelua papa, waiho i nā lau ʻiniki, kāwili pū i ka hopena o ka hopena ma luna a hoʻonohonoho i nā tōmato, nā hua, ka paʻakai a me nā pepa i kou makemake.
6. Mālama mākou i ko mākou kumu hana i ka papaʻaina.

Paki!
Inā makemake ʻia, hiki ke hoʻololi ʻia kaʻaila kirika me ke kōnona, a me nā hua manuwa me nā mea maʻamau.

Hala me tuna, ʻĀpana a me ka pasta

No ka leʻaleʻa i kahi pāʻina awakea a i ʻole kahi pāʻina ʻaina e lawe mai i ka leʻaleʻa a me kahi hanana leʻaleʻa, a laila pono ʻoe e hoʻomākaukau i ka salaki naʻau, nā mea mua a kupaianaha Mai hele i kēia ʻanuʻu, e manaʻoʻiʻo iaʻu, ʻaʻole ʻoe e kala aku ia, e hoʻoweliweli ka hopena i nā mea āpau a hoʻomaka paha kēia hana ʻana i kāu punahele a maʻamau i kāu papa.

Nā mea wai

• pasta - 250 g,
• nā pūkuni pā - 1 can,
• ʻōpio - 1 pc.,
• kaʻaila - 50 g,
• nā lau ʻoma ʻoma - 150 g,
• paʻakai moana - e like me kou makemake.
• nā hāmela pēpē hou - i kou makemake,
• pālato - 1 pālima lima,
• wai lemon - i kou makemake,
• kaʻaila ʻoliva - me kou makemake.

Hoʻolā:

1. Hoʻouna mākou i kahi pasta i hala.
2. E kau iā lākou ma ka pā ipu, e kau i ka tuna, nā lāʻau ʻoliva, nā ʻoma ma luna o ka pulima a ʻoki ʻokiʻoki i ka hope.
3. E hoʻoheheʻe i ka mea kanu me ka wai lemon, ʻaila ʻoliva, paʻakai, kāwili, pīpī ʻia me nā mea kanu a kono aku i ka poʻe āpau i ka papaʻaina.

Paki!
ʻAʻole pono ke hoʻohana i ka paʻakai o ke kai, hiki iā ʻoe ke lawe i ka maikaʻi maʻamau. A e hoʻohono maikaʻi ka wai lemon i ka lime.

E nānā ma kēlā me kēia huapalapala a me ka tuna huʻu i hōʻike ʻia ma kēia ʻatikala - e kau kahaha nā hopena iā ʻoe. Hōʻike mua kēlā me kēia kiʻi me kahi kiʻi ma kona ala iho, akā ka mea nui ka hiki iā ʻoe ke hana i kēia kakahiaka ʻaina awakea, ʻaina awakea a me ka pāʻina i kēlā me kēia lā.

ʻO nā kīʻaha kuke

ʻO ka salad me ka ʻokini a me nā tuna he mea kaulana loa i ka culinary honua. Loaʻa iā ia ke aloha kūikawā i nā ʻāina o ka Hikina, kahi lākou e moʻo pono ai i ka tuna puʻuwai a me ka olakino. He kumu kēia i nā protein, nā momona amino momona a hele maikaʻi me nā wai he nui, a me ka hoʻonaʻau waiwai ʻawaʻawa ʻaʻole wale e hoʻopalulu i ka ʻono o ka pāʻai, akā hoʻoheheʻe ʻia ʻo ia me nā momona momona a me nā momona momona.

ʻAʻole ka maikaʻi loa ka hui ʻana o nā avocado a me nā mea tuna wale nō, akā he mea ʻono loa. Ua hoʻohui pū ʻia kēia tandem i nā mea kanu lau, nā mea kanu, ka wai a me nā ʻeka, i hoʻolako ʻia me nā huika puff a me nā ʻeke alpocado. ʻO ka lawelawe maka mua o ia pālala e hoʻonani i kahi ahaʻaina a me nā mea leʻaleʻa i nā malihini me ka hui pū ʻana o nā kala.

No kēlā mau kalapu he mea nui loa ia e koho i kahi hua avocado i piha a me ka saturated. Hiki i ka hua ʻoluʻolu ke maʻalahi i ka ʻoni ʻulaʻula uliuli a me nā pihi palupalu iki. I loko o ka ʻukui e pono e palupalu a me ka momona. Hiki iā ʻoe ke koho i ka tuna i kou ono - hiki i ka iʻa hou ke ʻoliʻoli e hoʻohui i ia pālala a hoʻohui pū i kahi kīʻaha me nā tuna pā.

Tuna ʻAluaka Tuna

ʻO kēia kahi saliki kauwela. ʻAʻole kaumaha, mālie a lahilahi. He maʻalahi a maʻalahi hoʻi ka hoʻomākaukau ʻana. E hoʻāʻo, pono ʻoe e makemake i ke hui ʻana o ka avocado me ka tuna.

Nā mea waiwai

• alpino - 2 pcs.
• kaʻaila (kēkele) - 1 ipu o kaʻaila (me ka aila 185 gram)
• kukama - 2 mau kukama liʻiliʻi
• mayonnaise - 1 papa
• ke kāleka - 1 ʻōpala

Nā ʻike nui

• Ka wā ʻai. 20 mau minuke
• Nā makahiki: 2 lawelawe

Limea

Hoʻopili kūleʻa i ka ʻiʻo o kahi alpocado. E hoʻokomo i ka tuna i loko o ka ipu. ʻOkiʻoki i nā kukama i loko o nā kaula liʻiliʻi, waiho mau ʻāpana i nā mania no ka hoʻolālā ʻana. E kālai i ke kāleka. Hoʻohui mākou i nā tuna, ka ʻukunu, nā kukama, ke kākā. Nāʻaʻahu me ka mayonnaise. Kāpāwili. Hoʻopiha mākou i nā ʻāpana ʻehā o ka avocado me ka ʻupena i hoʻopau. Hoʻopiliʻia me ka dill. ʻAʻole wau i ka paʻakai, a ma kona puka ʻana, ua hana naʻauao wau. Mai ka paʻakai ʻo ka tuna a me ka kōniona, ua kūwaho ka ʻono i ka lawa. ʻAno hoihoi!

ʻOno kōkua Lavash

Hiki ke hāʻawi ʻia kēia ʻano meaʻai momona i nā mea e ʻai ana i ka meaʻai. ʻIke ʻia ma kahi kokoke i ke kau o nā momona maikaʻi i loko o ka fuki a me ka protein e pono ai no nā meaʻai maikaʻi. Maʻalahi ʻo ke ʻano he mea ʻelua a ʻelua paha, a ma kahi o 5 mau minuke e kuke ai.

Nā mea waiwai

• alpino - 1 pc.
• ka tuna - 1 hiki
• hua palaoa - 3 pcs.
• Lolo - 0,5 pcs
• pāhala - 0,5 ʻōpala
• pua nani - 1 tīpune
• ka paʻakai, ka pepa - e hoʻāʻo ai
• ʻokiʻoki

Nā ʻike nui

• Ka wā ʻai. 7 mau minuke
• Nā makahiki: 2 lawelawe

Hoʻolā:

Pono ka palupalu, a no laila mea momona. Pono e ʻoki ʻia i nā ʻāpana ʻelua a loaʻa i kahi pōhaku. A laila e hoʻopaʻa iā ʻoe iho me kahi papa hoʻōla a hoʻoili i ka ʻiʻo me ia. E waiho i loko o kahi kīʻaha i mea e maʻalahi ai e kāohi.

A e nahā mākou i ka paila me nā lua, ka mea maʻamau mākou e wāwahi i ka ʻuala. Eia wale no ka mea pau ʻole. ʻO ka lau ka nui o ka laulā ma waena o nā ʻāpana liʻiliʻi a me nā moala i hoʻonui ʻia.

E kuʻoki i nā hua i kuke ʻia a hoʻokomo iā lākou i loko o ka ipu i ka hua a huki hoʻi iā lākou. A laila e hoʻohui i ka pālea ʻānai. E hōʻalo i nā wai āpau mai ka tuna hiki. E kau i nā mea i loko o ka huina holoʻokoʻa.

Hoʻoweliweli i ka wai mai loko o ka hapalua o ka lemon. E hoʻohui i ka paʻakai a me ka pepa e hoʻāʻo ai, me ka ʻala hoʻi. E hoʻomoʻi i ka iwi holoʻokoʻa a hiki i ka pae ʻana. E hoʻāʻo e hoʻāʻo, a inā pono e hoʻohui i ka memo nalo i ke ʻano o ka paʻakai, ka pepa, a i ʻole ka wai lemon.

E kau i ka berena pita ma ka papa ʻaina a uhi iā ia me ka lūlō ʻōmaʻomaʻo. A laila e kau i kahi papa manawaleʻa o ka huaʻai kīʻaha i hopena a ʻōwili i loko o kahi ʻōwili. ʻOki ʻia i ke ʻano o nā ʻōwili a kau i ka pā. E lawelawe a ʻai a me ka leʻaleʻa.

Hoʻomaopopo ʻole inā e mālama i kēia mea leʻaleʻa i ka manawa lōʻihi. ʻOiai mākou i hoʻopaʻa ai i ka berena pita me ka lettuce, akā he waiwai nō naʻe ia e hoʻoheheʻe koke ʻia mai ka pilina me ka meaʻai. No laila, ʻoi aku ka maikaʻi o ka hoʻopuni ʻana i ka hoʻopiha ma mua o ka lawelawe ʻana.

Tuna Salad me Avocado a me Spinach

ʻAnoʻoluʻolu maikaʻi loa, maikaʻi loa ke olakino a maʻalahi hoʻi me ka avocado a me nā tuna. ʻEkolu mau mea wale nō e hana i kahi mea nani, kūmole waha, nā ipu mua me ka ʻaihue ulu mai ka aila ʻoliva a me nā mea ʻala maikaʻi. E hoʻāʻo iā ʻoe iho!

Nā mea waiwai

• Avocado 1 ʻāpana
• ʻO ka paʻakai e hoʻāʻo
• Hila aila 1 tbsp. he hua
• Lemon wai waiau tsp
• Canale tuna 1 hiki
• Kāwili ʻia i ka momona 100 kekona
• Nā pepa pepa ʻono ʻono no ka hoʻāʻo

Nā ʻike nui

• Ka wā ʻai. 20 mau minuke
• Nā makahiki: 2 lawelawe

Limea

Hiki ke lawe ʻia kahi ʻaila o ka kai tuna i loko o ka aila a me kāu wai ponoʻī. Pono e hoʻoalo i nā wai āpau ma ka hoʻolei ʻana i ka iʻa ma ka sima. Ua hoʻohana au i kahi tuna manamana maikaʻi ʻia, kahi kēpele o 180 g, no kahi māka ʻelua no nā poʻe ʻelua ua lawa.

Holoi a maloʻo kahi ʻemena hou. ʻAʻole e hoʻomākaukau i ka salati ma mua, i ka manawa mua ma mua o ka hoʻohana ʻana a me ia no hoʻi, mai hoʻomele i ka kuʻuna i mua. Hoʻomaka koke kona mau lau mai ka wai i lilo a lohi. E hoʻokomo i nā greens i loko o kahi kīʻaha pālahalaha me ka lau mua. Nā ʻāpana ʻē aʻe. ʻAkuhi kikowaena luna lōʻihi. A laila e kulu i kekahi wai mai ka wai lemon hou a ninini pākuʻi i ka pā. ʻO ka paʻakai a kāpīpī ʻia me ka pepa o ka ʻāina. E hoʻonohonoho i ka aila ʻoliva a hauʻoli i kahi anocado a me nā tuna salad. He mea ʻoluʻolu loa! E nānā iā ia!

Kepani lapoʻa me tuna a me ka avocado

ʻO ka huehinaka ʻo Tsuna kahi abocadon consocado i hana ʻia mai ka tuna kēkē, pulupa ʻaila, kaʻaila keke me ka isabi paste a me ka palaoa kēne. He maʻalahi ka ʻano ʻaʻano ʻai, a ua hōʻoia ʻia ka hopena.

Nā mea waiwai:

• mea kekahi keʻa - 1 hiki (170 g),
• kēne palaoa - 50 g,
• alpha kahiko - 1 pc.,
• kirīmi - 60 g,
• Wasabi pākaha - 1 tsp,
• paʻakai - ½ tsp,
• ʻeleʻeleʻele ʻeleʻele - ¼ tsp,
• lau ʻōpala lau - inā pono
• kinia ʻōmato - inā pono
• wai momona hou (koho, no ka hoʻohanohano) - 1-2 mau lālā.

Nā ʻike nui

• Ka wā ʻai. 15 mau minuke
• Nā makahiki: 4 lawelawe

Limea

E kau i nā ʻike o ka tuna hiki ke kau ma luna o kahi mākaʻi a hoʻokuʻu i ka wai e kahe kahe. Inā loaʻa kahi hapa o ka tuna, e hoʻomoʻi maikaʻi me ka lāʻau, akā ʻaʻole i loko o ka palupalu, ma nā ʻāpana liʻiliʻi. Inā kanu ʻia ka tuna, a laila e pale i ka hana mua. Akā e pono ke hoʻokaʻawale ʻia ka wai o ka pulp.

ʻO ka huapalapala ka huahana hou aʻe. Pono i kahi huaʻai. I loko o ka hale kūʻai, kūʻai paha ʻoe i ke kūleʻa, e like me ka hua ʻai, nā hua. ʻAʻohe mea ia, ʻo nā Kepani, e like me mākou, e kūʻai nei i nā hua momona, loaʻa iā lākou ka avocado import like ʻole.

Inā paʻakikī ka avocado, waiho ia ma ka papaʻa no nā lā 2-3, e hiki aku i ka palupalu i makemake ʻia, pono ʻoe e kūʻai i kahi avocado i mua.

E holoi i ka hua, holoi, ʻoki i ka hua i ka hapalua, pono e hoʻomanaʻo he nui ka iwi nui i loko o ka hua. E hoʻoneʻe i ka iwi a wehe i ka pulp mai ke ʻili me kahi puna, hoʻokaʻawale loa ia. Leli i ka pulp me kahi moʻoki, e waiho ana i nā ʻāpana nui o ka pulp.

I loko o kahi kīʻaha kūpono, hoʻohui i kaʻaila keke, ka pīpī wasabi, paʻakai a me ka pepa ʻeleʻele ʻeleʻele. I loko o kahi kīʻaha, e kāwili i ka puluna o ka tuna a me ka palaoa kēne. E hoʻopihapiha i kahi kīʻaha salad (a i ʻole nā ​​ipu gastronomic) kālai ʻia avrado, ʻaila kuke me ka wasabi a me ka tuna me ka palaoa, e kāwili ʻia i nā kiko o ka ipu, uhi me nā kiʻi kīʻaha a hoʻomoʻa i ka 15-20 mau minuke.

E kau i ka ʻanuʻu maʻa ma kahi pākī lawelawe, e hoʻohui i nā lau lau a me ka ʻāpana o ka voatala cherry. Hoʻopili i ka palaoa me ka dill. Mea ʻono ʻono.

Hoike ʻike

ʻO ka pālule me ka avocado a me ka tuna kahi hale mālama o nā mea kanu pono e pono ai mākou i ka makahiki, a ʻo ke ʻano anuanu.

He hopena maikaʻi ka avocado ma ka hana a me ke ʻano o nā hui he nui: e hoʻohaumaha ia i ke kahe o ke koko a me ka hoʻokumu ʻana i ke koko, hoʻohaʻahaʻa i ka kolamu koko a me nā pilikia o nā maʻi cardiovascular, kōkua me ka constipation, hoʻonui i ka kūʻē i ke kaumaha, hoʻomaikaʻi i ka hoʻomanaʻo a me ka hiki ke kāʻei, a kōkua hoʻi e hōʻemi i ke kaumaha.

Eia kekahi, ʻike ia (a ʻaʻole ia o ka makahiki mua!) ʻO kēlā mau avocados he aphrodisiac ikaika. ʻO ka hopena hoihoi o ka ʻai ʻana i ka hua he nui loa a ua pāpā ʻole ʻia nā koloniala Helene e ʻai i nā alpocas i ka wā o ka hoʻoikaika kūwaho.

Hoʻokomo ʻia ka Avocados i loko o ka meaʻai, no ka mea, ʻaʻole i loaʻa ka kō i ke kō a me nā palaka maikaʻi ʻole. ʻO nā avocados a me nā tuna ua waiwai nā polyunsaturated acid, nā minelala a me nā huaora. No laila, ʻo ka alpocado a me ka tuna salad ʻaʻole ia he momona maikaʻi wale nō, akā he olakino nō hoʻi.

Hōʻike me ka ʻōmala a me nā kāloti

Ke hopohopo nei ʻoe e hōʻaiʻē i ka iʻa a me ka avocados i ke kino me nā kaloli? E hoʻāʻo i ka ʻanoʻaila me kahi ʻōhune a me nā ʻano lau he nui. E hoʻohuli hou i ka hāʻawi pono no ke ao, piha i nā huaora a me ka fiber. Momona, momona a ʻoluʻolu kūpono no ka nalowale kaumaha.

• Kūkulu manawa: 10 mau minuke
• Ka māhele calorie - a hiki i ka 240 kcal

Mea hānai no nā lawelawe 3-4.

• Canuna Tuna - 120 g
• Avocado - 1 pc. ʻōpū nui
• Kāleka - 100 g
• Hele lōʻihi (kaomeka) kukama - ½ pcs.
• Kalima Kaoli - 100 g
• ʻOi ka pōpō nui - ½ pcs.
• Aniani - ½ kaila liʻiliʻi
• Apple - ½ hua nui
• Lālalo (a i ʻole Iceberg) - 1 kāwele
• Lemon a lime paha - 1 pc.

• No ka lemona a me ka waiū me ka hoʻohui ʻole
• Kahala pua nani

Kuke kalapu i kou ala punahele - microwave, lohi wikiwiki kuke, ma ka pauku. Hiki iā ʻoe ke pālua.

ʻOkiʻoki i loko o nā ʻāpana pepa ʻōpala, ka pepa, ka ʻoma, ka aniani, ka kaloti kaliki. Hoʻokiʻoki i ka ʻalokole ma ka hapalua, lawe i ka pōhaku, ʻoki i ka ʻili, ʻokiʻoki i nā ʻāpana o nā lau a me nā hua. E hoʻokomo i nā meaʻono i loko o kahi kīʻaha hohonu. Maanei mākou uhaʻi a ʻokiʻoki nei i nā lau lettu.

Hoʻopaʻa mākou iā mākou iho me kahi pānaʻi a kāwili pū i nā ʻāpana. E hoʻohui i nā tuna a hoʻohui hou. Hoʻopili i ka lemona i loko o kahi pānaʻi kokoke.

ʻO ka paʻi hope he kīʻaha liʻiliʻi o ka ʻai. Hiki iā ʻoe ke Diard mustard. A i ʻole e lūlū me kahi ngalamina kuleka me ka pua nani a ninini i ka māka. Ke kūpono nei ke kapa i nā ʻaihue / ʻākala me nā mea maloʻo maloʻo e hoʻāʻo (mustard maloʻo, nā lāʻau lapaʻau Italia, nā hua caraway, ka rosemary, a).

"Mokuna mokupuni" me nā tangerines

ʻO kēia mea ono o ka tuna a me ka avocado e lawe iā ʻoe i ke kūkulu wela, i nā ʻāina o ke kauwela mau loa a me kahi hoʻomaha hoʻomaha. ʻO kahi koho kūpono no ka poʻe makemake e mālama iā lākou iho i nā lepe i nā hui hui mua.

• ʻO ka wā kuke - 10 mau minuke
• Ka māhele calorie - a hiki i 270 kcal

No nā lawelawe ʻehā he:

• Kekahi huakai (lettuce / iceberg / kahawai wai) - 1 kāpeka
• Canuna Tuna - 240 g
• Avocado - ½ o ka hua maʻamau
• Palaki - 2 pcs.
• Nā hua lōʻai - 100 g

• Kōmole wai - 50 ml
• Lemon - wai wai ½ kaila.
• ʻO ka paʻakai - ¼ kāpī
• Huli a Olive - 40 ml
• Nā huaʻai (nā hua ʻalā, nā paprika, a me nā mea) - ¼ tīpoki

E maʻalahi e kuke!

Hoʻomaʻemaʻe mākou i ka tangerine, hoʻokaʻawale iā ia i loko o nā ʻāpana a me ka lawe ʻana i nā hua, inā loaʻa kekahi. Tuna me kahi pahi liʻiliʻi ma nā ʻāpana liʻiliʻi. ʻOkiʻoki i ka alpocado i nā ʻāpana lōʻihi. Mai hōʻuluʻulu i nā lau a ʻokiʻoki i nā lau lettu.

E hoʻomaopopo: hiki ke hoʻololi i kekahi lau lau i ka ʻihi o ka lau o ka kāpeti o Beijing.

Ma kahi o ka huehue maʻamau, ʻoi aku ka momona o ka hoʻohana ʻana i kahi wai wai exotic (ʻo ka pale i like me ka pua nani) a i ʻole ka Iiseberg crispy. E hoʻoholo iā ʻoe iho he koho kūpono loa no kou ʻohana.

Kohi mākou i ka nani. ʻO ka mua, fluffy ʻokiʻoki i nā lau. Ma luna o mākou e kau ai i nā koina mandarin, tuna, nā hua a me ka avocado.

Hoʻohui i ka puna i loko o kahi kīʻaha: ʻoni a me ka wai lemon, nā mea ʻala punahele, ka paʻakai a me ka ʻaila ʻoliva. Paʻa ikaika loa ʻoe a ninini i loko o ka pāka. E hōʻiliʻili mālie i nā meaʻala. Ke neʻe nei ʻelua mau pana i kekahi, e hoʻopiʻi ana i nā hua a me nā mea momona mai ka paʻakikī nui.

Mālama mākou i ka ensemble kūlohelohe no 10 mau minuke i lilo ai nā ʻona i nā hoa. Hoʻalahalaha mākou ia ma nā papa ākea a hauʻoli i ka leʻaleʻa fruity. ʻO ka wikiwiki, waho ʻole a super-juicy!

Nā Mana Ka Meaʻai ʻai Super me Quinoa a me nā Herbs

Inā ʻaʻole ʻoe e ʻike me ka quinoa (ka lāʻau maʻuna mua o India), a laila ke manawa e ʻike ai i nā ʻalā hou. Ma aneʻi i kēia loulou e ʻike ʻoe i kahi moʻolelo kikoʻī e pili ana i nā cereals leʻaleʻa. He kūpono ia no nā pā ʻai a hoihoi nui ʻia i kahi papa olakino. ʻAʻole no kekahi mea i manaʻo ʻia ʻo quinoa e superfood, e like me avocado. Maikaʻi e hoʻohui iā lākou i loko o kahi pālani me ka tuna.

• Ka manawa kuke: 30 mau minuke
• Ka māhele calorie - a hiki i 260 kcal

No nā 2 lawelawe e pono ai mākou:

• Kinoa Krupa - 100 g
• Canuna Tuna - 120 g
• Avocado - 1 pc. ʻōpū nui
• Kalima Kaoli - 200 g
• Feta a hipa paha i ka pipi - 50 g
• Kīwī - 50 g (1 bunch)
• Nā hua momona (palaoa) - 2 tbsp. huina
• Oa aila Olive - 3 tbsp. huina
• Lemon - 1 sh.
• ʻO ka cider Apple cider - ½ tbsp. huina

E hoʻomoʻa i ka iʻa i loko o nā ʻāpana liʻiliʻi me ka makana. E ʻokiʻoki i ka avocado i ka hapalua, lawe i ka pōhaku, ʻoki i ka ʻili, ʻoki i nā ʻāpana liʻiliʻi. Halima i nā ʻoma ʻoma. Kūleʻa mākou i ke kīpī a me nā tīhi feta. Hoʻopili maikaʻi loa i ka mō'ī.

I loko o kahi kīʻaha liʻiliʻi, hoʻāwili i ka aila oliva, ka wī a me ka wai o kahi lemon āpau. Connoisseurs o nā wā panimaha, hoʻohaʻahaʻa e hoʻohui i ka hapalua o ka punetēmi o kāu nalo punahele. Ma kēia kolamu ua aloha nui mākou i nā kumina.

Ma kahi kīʻaha hohonu me kahi neʻe māmā o nā punela ʻelua, e kāwili i ka tuna, ka palaoa quinoa, ʻeka, ʻōkō kōpala, feta cheese, kōkui. E hoʻoheheʻe i ka mea nani me kahi kīʻaha hou, pīpī ʻia me nā hua a maʻalahi hoʻi e hoʻōho i ke ʻano o ka pau ʻana. A ʻo ka ʻala i loko o ke kiʻi ʻaʻole like me kahi mana hana i ʻike ʻole ʻia, a ʻono maikaʻi loa kēia ʻona a me ke olakino.

"Ma kahi pākahi" me ka pepa a me ka pī

Mālama ka lawelawe kūpono ʻana, inā ʻaʻole nā ​​mea āpau, a laila nui. E hoʻāla i ka nui o ka pīhoihoi wale, e nānā wale i nā lau huila ʻōmaʻomaʻo me ka hoʻopiha piha ʻana. E hālāwai me ke koho me ke tuna a me ka avocado i ke ala huakaʻi! ʻO ka moeʻuhane o nā mea mākaʻikaʻi a me nā mea aloha i nā kiʻi paʻi i ka lewa hou.

• Ka wā kuke: 10 mau minuke
• Ka māhele calorie - a hiki i 250 kcal

ʻO kā mākou mea waiwai no nā lawelawe liʻiliʻi 2-3:

• Kahu ʻoʻa - 50 g (maloʻo!)
• Tuna (ma loko kūlohelohe) - 90-100 g
• Avocado - 1 pc. ʻōpū nui
• Yogurt - 1½ tbsp. huina
• Kālala māka - 85 g (hou / hoʻokolī)
• ʻO ka pepa momona maikaʻi - ½ ka lau nui
• Lemon - ½ pcs.
• Nā pua ʻōpala (cilantro a i ʻole pāpaʻi) - 1 kāwī liʻiliʻi liʻiliʻi
• Kekahi huila (nā lau nani) - ma o ka helu o nā lawelawe

Ua māmā hou ke kaʻina hana!

E kāohi i ka tuna me kahi kākā. Inā ka hoʻohana ʻana i nā pīni ʻōmaʻomaʻo maloʻo, e hoʻoheheʻe ʻia e ka waiho ʻana i ke kīʻaha wai wela. Hoʻopili i ka avocado mai ka ʻili a me nā hua a ʻokiʻoki i loko o nā ʻāpana liʻiliʻi. Hoʻomoʻa mākou i nā lauala. ʻAno ke kolikina (mai ʻū!)

Hoomoana ka pala. E nānā pono i kēia ʻano hui me ka iʻa ʻulaʻula inā e manaʻo ʻoe ʻaʻole lawa ka ʻike i ka ʻuala.

Kāwili i nā mea kanu a pau. E kōkua ʻo Yogurt iā lākou e hana i nā hoaaloha ma kahi pālahalaha kūpaʻa. E kau i ka hoʻolako ʻana i ka ʻala ma luna o ka lau o ka lau a me ka ʻupena. Hiki iā ʻoe ke hele palekana! Ma kahi hāpoki, e hele pololei mai kahi pālaula.

Nā ʻōkuhi no ka hana ʻana i ka salala:

1. E ninini i nā hua i ka wai a hoʻouna i ka moʻo e kuke. Mai hana i ke kīwī koʻikoʻi - paʻa wale i ka wai hoʻolapalapa no 5-6 mau minuke.
2. Nā lima e uhaʻi i nā ʻāpana liʻiliʻi mai nā lau lettu, e kau ana ma lalo o kahi kīʻaha kūpono.
3. E ʻoki i ka avocado, kāpae i ka pōhaku, ʻoki ʻia i loko o kahi cube aiʻole nā ​​ʻāpana lōʻihi.
4. Hoʻokuʻu i ka tuna mai ka ipu, ʻoki i loko o nā ʻāpana liʻiliʻi a hoʻokaʻawale wale paha me kahi ʻāpana i nā ʻāpana, hoʻouna i nā huahana ʻē aʻe.
5. E hoʻomohala koke i nā kiko o ka ipo, nā manawa me ka aila a me ka wai lemon, e hoʻohui i ka paʻakai inā makemake ʻia.
6. E ʻokiʻoki i nā hua i ka lōʻihi i 4 mau ʻāpana. Mālama i luna no ka hoʻonani.

ʻOi aku ka maikaʻi e lawe i ka tuna i ka aila, ʻoiai ʻo ka mea i manaʻo ʻia ʻo ia ka lāʻau. ʻO ka koho maikaʻi loa no ka ʻaihue ʻana i ka aila ʻoliva, ʻaʻole i hoʻoinu ʻia me ka aila ʻaila, kahi i paʻakai ʻia nā iʻa.

Hiki ke hoʻokaʻawale i ka pāna me nā hua sesame.

Me ka hoʻohui o nā kukama hou

ʻO kahi koho e pono ai - me ka avocado, tuna, kūkā a me ka hua manu - ʻaʻole ia e koi nui i ka hoʻoikaika ʻana, akā e lilo ia i mea hoʻokalakupua loa na ka poʻe i kahi meaʻai a i ʻole ka mea i hoʻohui ʻia i ka kīʻai nui.

Kūkaha ʻia kēlā ʻano kuke ma kēia aʻe:

1. E hoʻokomo i ka spinach i loko o kahi kīʻaha.
2. Hoʻokiʻoki i ka kukama i nā pahu liʻiliʻi, e like me ka avocado, ma hope o ka ʻōleo a hōʻiliʻili i ka iwi.
3. E wāwahi i ka tuna i loko o nā ʻāpana a i ʻole ʻokiʻi me ka pahi i nā ʻāpana liʻiliʻi.
4. E hoʻomoʻa, hana mua me ka aila a me ka waiʻa, e hoʻāʻo ai, hoʻouna i ka paʻakai a me nā mea ʻala i loko o kahi kīʻaha.
5. E hoʻonani i ka lemon a me nā ʻāpana o nā hua hoʻolapalapa.

ʻAʻole makemake kekahi poʻe e hoʻohui i ka paʻakai: ua lawa ia ma tuna. ʻO nā mea ʻala, ʻo nā mea ʻala maʻalahi e kūpono loa, e like me ke kīwī ʻeleʻele a i ʻole ka hui ʻana o nā lāʻau maikaʻi i loko o Italia.

Ka hoʻomākaukau ʻana i kahi huato me ka alpocado, tuna a me nā mau huaō e like me kēia:

1. E ʻokiʻoki i nā avocados i ʻokiʻoki, ʻīpoki - i nā halamu a i ʻole nā ​​ʻāpana.
2. E wehe i ka kaha a hoʻolele i ka waiʻaila, hoʻokaʻawale i ka paakai piha i loko o nā ʻāpana, e hoʻohui pū i nā mea ʻai i loaʻa.
3. E ninini i ka waiʻaila, ka aila oliva.
4. Kālepa i nā greens palaoa, pīpī i ka salad ma luna ona.
5. Hoʻohui i kāu mea makemake punahele, ka paʻakai.

Loaʻa i kahi mea ʻai hoihoi i ka hoihoi ʻono me ka hoʻohui ʻana i kahi pūpū o ka soy.

E maʻalahi ke maʻalahi o Tuna me ka salmon kalima, a me ka cherry - me nā hua hau kokoleka a i ʻole nā ​​mea maʻamau, ʻokiʻoki i loko o nā ʻāpana liʻiliʻi.

Puff salad me ka tuna a me ka avocado

ʻO ka papaʻaina hoʻomaha e hoʻopiha i kahi māla puʻupuʻu nani me nā iʻa a me ka avocado. He mea kūpono ia e noʻonoʻo ana i ka mayonnaise ma ia, no laila, ʻaʻole hiki ke kapa ʻia kēia ʻano kīnē i kapa ʻia he meaʻai ʻai.

ʻLelo:

1. E hōʻalo i ka wai momona mai ka tuna, e kau i ka fillet ma lalo o kahi pā hohonu. ʻO ke ʻano e pono ai, no laila hiki ke hoʻokaʻawale ʻia kekahi mau ʻāpana me kahi ʻānai.
2. E kau i ka ʻōmato ʻōpala i ka iʻa. Inā ʻaʻohe hua me nā ʻala i ka hale, hiki ke hoʻohui ʻia iā lākou ma ke kaʻawale, ʻaki liʻiliʻi me ka pahi. A i ʻole hana ole kēia mea ʻai, lawe wale i nā mea momona momona kāwele.
3. E maʻalahi e pulu i ka mayonnaise.
4. E kāwili i ka hua manu ma kahi pālahalaha coarse, kau ma luna o ka pāpaʻi, uhi me ka mayonnaise.
5. Hele pū me nā avocados. E pīpī i kahi ʻāpana o nā hua me ka wai lemon.
6. Hiki iāʻoe ke hoʻonani me nā mea kanu a me nā hua sesame.

No ka pōmaikaʻi maikaʻi loa, e lawe wale i ka mayonnaise homemade. ʻO kahi ʻano, hiki iā ʻoe ke hoʻohana i kaʻaila ʻona, akā e nalowale ke ʻano hui mua.

Kūlana aʻe ma ka ʻaina hoʻolālā:

1. ʻOkiʻoki i nā tōmato nui, akā lahilahi. Inā makemake, hiki iā ʻoe ke hoʻokaʻawale iā lākou.
2. E ʻoki i ka avocado, wehe i ka pōhaku, ʻokiʻoki i nā ʻāpana liʻiliʻi. Hoʻokaʻawale, ninini i ka hua me ka wai lemon (ʻāpana hoʻokahi i lawa).
3. Kuhi i nā hua manu, hoʻokaʻawale iā 4-8 mau ʻāpana.
4. Tuna huehue i ka wai. Hiki iā ʻoe ke waiho e pili ana i hoʻokahi tīpoki no ka lole.
5. E hoʻouna i nā mea i hoʻomākaukau ʻia i loko o kahi kīʻaha, e ninini i ka aila, ʻīpī ʻia me ka paʻakai a i ʻole nā ​​mea ʻala (no ka laʻana, ʻīwī a ʻeleʻele), e kuke i ka ʻemila a kāwī i ʻelua ʻōpala ma ka moʻo maikaʻi. Hoʻohui maikaʻi i nā mea a pau.
6. E kau i ka arugula.

E hele maikaʻi ka pā me kahi pīpī o ka berena rye. Hiki iā ʻoe ke hoʻokolohua me ka ʻaʻahu: soy sauce, Tartar a Pesto paha.

Hana ʻia e ka laʻana me ka tīhi

ʻO kahi kīʻaha protein piha maikaʻi loa i nā mea maʻamau e ʻona. Loaʻa ka ʻai i ka momona i ka wā e loaʻa ai nā pōkā liʻiliʻi o ka feta a i ole ka feta cheese i loko.

Nā ʻōpū o ka hoʻokumu ʻana i kahi salad.

1. ʻOki keʻoki nā lau - nā mea i māhele ʻia i 4 mau ʻāpana.
2. E hoʻokomo i ka fillet tuna, kāwili me kahi ʻula a hiki i nā palapala ʻeke.
3. E hoʻolalulu mālie i ka avocado, wehe i ka pōhaku. ʻO ke ala ʻokiʻī he cubes a ʻokiʻoki paha. Ma mua o ka hoʻouna ʻana i ka salala, e maopopo e pīpī me ka wai lemon.
4. E ʻokiʻoki i ka feta a i ʻole ka pipi feta i loko o nā pālahalaha nui, e makaʻala ʻole e kāʻei iā lākou me ka pahi.
5. E hoʻokomo i nā tōmato, nā ʻākococuna, tuna i loko o kahi kīʻaha salad, hui pū me ka wikiwiki. ʻO ka wāʻaila me ka ʻaila ʻoliva a i ʻole kāu mea i punahele ai. E hoʻohui i nā pihi ʻokiʻoki o nā mea kanu, nā mea hoʻonaninani, e hoʻohui hou i nā mea āpau.
6. E lūlū mālū aku i ke kīwī ma luna.

I ka hopena hope loa, pono ʻoe e hana i kahi hui hou aku me kahi kāpeka.

Ikale a me ka ʻokiʻoki a me ke tuna mai Julia Vysotskaya

Ua hoʻokaʻawale ʻia nā ʻono o Julia Vysotskaya i ka hoʻokumu ʻia a me ka ʻiʻo kūikawā. Loaʻa iā ia kahi laʻana no ka pālala kaulana, ka ipukukui, kahi e lilo ai ka ʻāpana o ka hapalua avocado. ʻOi aku ka nui o ka momona la i ke kiʻekiʻe, akā ke nānā aku ka ʻoliʻoli, a makemake ka ʻono i nā poʻe malihini i kēlā me kēia manawa.

Pehea e kuke ai i kahi pākala:

1. Maʻalahi e knhi tuna me kahi ʻāʻī - kahi piha piha o ka fillet i hiki ke noho i loko.
2. E ʻokiʻoki i ka ʻāpana ʻolua ma ka hapalua, lawe i ka pōhaku. E hōʻiliʻili i ka pulp me kahi puna, e makaʻala e ʻaʻole e hōʻino i ka peelī palalū. Aia nā moku ʻole ʻelua.
3. E ʻokiʻoki i ka celery i loko o kahi kaʻi liʻiliʻi.
4. I nā koina a pau (avocado, tuna, celery) e hoʻohui i kahi ʻupena o ka ʻonika, ke kāleka palu.
5. Ka manawa me kahi kāwele o ka mayonnaise a me ka mireka, hoʻomoʻi i nā mea ʻala a me ka paʻakai.
6. Hoʻohui maikaʻi me ka nui o ka hopena i hoʻohana ʻia a hoʻohana i kahi pūpeka e hoʻouna ai i ka moku.
7. E hōʻeha i nā tōmato.
8. E hoʻopili i kekahi mau hapa o ka cherry i kēlā me kēia mākeke "tubercle", kaomi iki iā lākou i ka pala.

Hiki iā ʻoe ke lawelawe iā ia ma kahi kīʻaha kūʻokoʻa, a i ʻole ma ka pā ma kahi kīwaha ʻaoʻao. Pono ka ʻona a me ka mayonnaise: e hoʻomaikaʻi maikaʻi kēia i ka ʻono o ka pā.

ʻOle me ka ʻaukala a me ka tuna - kahi mea maʻalahi, akā, he mea ʻono loa. Akā, ʻaʻole pono ʻoe e halihali me ia, akā, ʻo ʻelua mau manawa i ka hebedoma hoʻokahi ʻano ʻaʻai e hoʻopilikia wale i ke kino.