Ka korero teka matou ki te korero matou ki a koe ko nga kai reka e whai ake nei hauora mo ia—he kai reka tonu ratou. Engari ko taatau katoa mo te pauna, me etahi wa maimoatanga reka kei tona waahi. Engari ki te tapahi i te waahanga mai i to kai kai, rapua he whakanui kai i roto i te pūmua tari. He matūkai tonotono mo te hanga uaua me te whakatikatika me te awhina i to tinana ki te whakaputa i nga homoni nui, me te mea ka makona koe, ka awhina aukati i te pakaru o te huka . I konei, 17 nga kai purini-nui hei whakamutu i to kai i runga i te reka.
E RUNGA ana: 25 Paramanawa Pūmua Hauora He Tino Pai
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell
1. Te Ipu Pīnati Pata Nui o te Ao (11g pūmua)
Ka tae mai ki pata pīnati me te tiakarete, he maha ake. Whakatakotoria tenei kai reka ki runga i te teepu ka tatari mo te wa e tata mai ana.
Tikina te tunu
Erin McDowell
2. Pie Whakatio Pīnati (13g pūmua)
Ka huihui nga mea katoa me te kore e huri i te oumu. Ko tenei he waewae pai rawa atu me te karaihe miraka teitei, matao. (E mohio ana koe, mo etahi atu pūmua— wink wink .)
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell3. Kore-Bake Chocolate Peanut Butter Pretzel Squares (12g pūmua)
Ko tetahi atu maimoatanga kore-tunu, ko enei pae kawe ka whakakotahi i a maatau paramanawa tino pai ki te kotahi. He tote, he reka, he kirikiri me te maeneene i ia ngau.
Tikina te tunu
Mark Weinberg/The Book on Pie4. Pie Kirīmi Pīnati me te Rahipere Meringue (11g pūmua)
He ahua pakiwaitara te ahua o tenei porowhita me te reka o te nostalgia. Kia mau tonu o matou ngakau o te rea-rima.
Tikina te tunu
Erin McDowell
5. Keke Aramona Karamere (12g pūmua)
Ko te ranunga aramona hukahuka, ka huri ki te kirikiri reka, kareira i roto i nga meneti 15 whakamutunga o te tunu. Ko te hukapapa kaore e tika kia whakamahia.
Tikina te tunu
Nisha Vora6. Keke Parakuihi parakuihi Vegan Spiced Blueberry (10g pūmua)
Ka taea e koe te mihi paraoa witi katoa mo te tekau karamu o te pūmua i ia wahanga o tenei keke. He reka engari kaore hoki he reka, he rite tonu te reka mo te parakuihi, mo te kai reka ranei.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell7. Keke Tiihi Espresso tiakarete (15g pūmua)
Ahakoa he tiakarete, kawhe ranei to whakaaro mo te tiki i ahau, koinei te tohu kaore koe e whai ki te whiriwhiri.
Tikina te tunu
Whakaahua: Mark Weinberg/Whakaahua: Erin McDowell
8. Keke Tiihi Lime Kare-Tua (10g pūmua)
Kia ora, kaukau wai karekau. Kia ora, keke tiihi kirikiri me te moemoea. Ka uru mai tenei tohutao me te 30 meneti o te takatu me te haerenga poto ki te pouaka pouaka, engari he iti ake te kaha i tera.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell9. Keke Tiihi Oreo Puoro (13g pūmua)
He mihi ki to Crock-Pot whirinaki , he ngawari te kape tiihi taumata-kaikai ki te mahi ki te kainga. Ko te tikanga iti me te puhoi ka whakarite i te hua hiraka.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell10. Pihikete Pīnati me te Tiēre Sandwich (7g pūmua)
Ko nga hanewiti pihikete he nui ake i nga hanewiti i ia wa.
Tikina te tunu
Christopher Hirsheimer/Canal House Cook Something11. Rēmana Curd with Whipped Cream (8g pūmua)
Ko tenei kai reka me te huatau ka taea te mahi ki a ia ano, me te iti o te kirīmi whiu hou, hei whakakī ranei ki te porohita, ki te tart ranei. (Ka taea e koe te whakatio mo muri.)
Tikina te tunu
Whakaahua: Matt Dutile/Whakaahua: Erin McDowell12. Potato Potato de Crème with Tosted Marshmallow Fluff (9g pūmua)
Inaha, ko ta matou huarahi tino pai ki te kai huawhenua . Ko enei kuiti he reka katoa o te porowhita paukena kaore he raruraru o te kirinuku. I tua atu, ka taea e koe te whiu i to rama pupuhi.
Tikina te tunu
Whakaahua: Nico Schinco/Whakaahua: Erin McDowell13. Muffin-Tin Lemon Meringue Tarts (15g pūmua)
Na konei i whakaaro matou tine mawhene he pai noa mo te mahi mawhene. Ko te trifecta o te kirinuku pihikete, te whakakī mohinuhinu me te meringue fluffy * kihi a te kaitao *
Tikina te tunu
Whakaahua: Matt Dutile/Whakaahua: Erin McDowell14. Keke Kai Anahera Pumpkin me te Kirīmi Tiihi Glaze (7g pūmua)
Mena he pono ta tatou, kare rawa tatou e paopao i tetahi mea e pa ana tiihi kirīmi he kirikiri, engari he pai te reka o te keke rewa-i-waha.
Tikina te tunu
Whakaahua: Nico Schinco/Whakaahua: Erin McDowell15. Konati Raihi Pudding me Rhubarb Compote (8g pūmua)
Kei roto i te purini raihi ataahua e toru nga momo miraka (te katoa, te kokonati me te kawa kawa) mo te kirikiri ake, ko te tart. rhupara ka whakatauritehia e te compote te reka.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell16. Pudding Pango-ma-ma (10g pūmua)
Ka mutu, he kai reka mo te hunga ngawari e kore e taea whiriwhiri i waenga i te vanilla me te tiakarete. (TBH, kaore koe e whai.)
Tikina te tunu
Whakaahua: Matt Dutile/Whakaahua: Erin McDowell17. Tio Tio Thai Panna Cotta (9g pūmua)
He rite te reka o te tiihi tio Thai, engari ka hiahia koe ki te koko hei utu mo te kakau witi mo tenei putanga.
Tikina te tunu
E RUNGA ana: 30 Nga Kai-Pūmua-Teitei Kare i te Hoha Te Tiiki me te Riwai