He wa me te waahi mo kai ngakau, whakamahana . Karekau noa i te wa e whiti ana te ra ka mau te hau. I roto i taua wa, ka huri tatou ki nga kai ngawari, makariri, he maamaa engari he tino makona (a ko etahi kaore he tunu). I konei, e 30 nga tohutao tina maeke ka kore koe e wera i to arero.
E RUNGA ana: 43 Nga Kai Karekau e tunua mo te Tina
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell
1. Kihu Hamana Kukamo Matao
Ko te tofu tunua kua hokona i roto i te toa me te kihu matao ka pai te ngakau, te hauora me te ngawari ki te wepu.
Tikina te tunu
Averie Kuki
2. Huamata heihei Orzo
Taapirihia nga huawhenua i kohia e koe i te maakete a nga kaiahuwhenua i tenei wiki. Ko te waahanga pai rawa atu? Mena ka whakamahere koe mo nga toenga ka taea e koe te pai ki tenei taangata neke atu i te kotahi noa.
Kihini Maranga3. Huamata Quinoa me te Heu Karoti me te Piihi, te Currants me te Cashews
Ko tetahi o nga tohutao he ngawari, he mea whakarite (whakamahia nga hua me nga nati kei a koe i te taha o te kaata) ka taea te kai mahana, makariri ranei. Kei a koe te whiringa.
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell4. Poke Poke Merengi
He pai mo te wa e pirangi ana tatou ki tetahi mea hauhautanga me te marumaru. I whakahuahia e matou te kaihuawhenua (me te photogenic) o tenei?
Tikina te tunu
E RUNGA ana: He Mahere Kai Kai-Tuku-Tua-Tahu ehara i te huamata katoa me te Oatmeal
Pikitia o Yum5. Horoihia te Huamata Broccoli me te Whakakakahu Aramona
He kāpeti papura, broccoli, karepe, aramona, aniana matomato me te kakahu karaka aramona-miso-karaka vegan.
Kihini Maranga6. Nga Peera Huamata Raumati Miere-Miso
Kua kite koe i tetahi mea tino ataahua? A ka tino hiahia koe ki te whakauru i tenei kakahu reka-reka mo nga mea katoa.
He aha a Gaby Cooking
7. Kanga Tohi me te Tiihi Goat Avocado Toast
I runga i te witi, te chives, te rēmana, te tote me te pepa, ehara tenei i to tohi awhekātō toharite. (Me mihi, mema Coterie Gaby Dalkin .)
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell8. Peach Tunu, Prosciutto me Mozzarella Sandwich
He reka, he tote me te reka. Ko ta matou sammy tino pai ko te mea e kiia nei ko te riri tuatoru.
Tikina te tunu
He pai te purei me te pata9. Aglio Olio Zoodles me nga Huawhenua Raumati me te Shrimp
Ko tenei kai mama i runga i te kai Itariana matarohia kua whakakiia ki te reka. Kaua e wareware ki te kohi i runga i te tiihi hou kuoro.
Whakahauhia10. Porowhita Sushi Bowl me te Haramona Sashimi me te Ginger Miso Dressing
Na Ali Maffucci mema o PureWow Coterie i homai tenei peera ataahua (kaore i te whakahua i nga karaehe) ka mihi tonu matou. Whakamātauria te aniwaniwa.
Te Kihini Maama a Lexi11. Huamata Tuna Mediterranean
Kua whakakiia ki te maha o nga mea reka me nga kakano (huawhenua, artichokes, capers, avocado me te winika waina whero), kaore koe e ngaro i te mayo.
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell12. Huamata Thai me te Avocado
Kua reri to Instagram, na te mea he tino ataahua tenei huinga o te kāpeti, pepa me etahi atu huawhenua hou—kua whakakikoruatia ki nga poro awhekātō—he tino ataahua ki te kore e tohatoha.
Tikina te tunu
Haimona Smith/Vegan 10013. Cheesy Raw Vegan Zucchini Lasagna
Tutaki ki te putanga kai ma o to kai whakamarie tino pai.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell14. Ko te Kohu Quinoa-Avocado Ultimate
Kare kirikiri? Takina. Koeke raukikini? Takina. Nga poro awhekātō, te merengi uhikura me te quinoa? Tirohia, tirohia, a oh yeah, taki.
Tikina te tunu
Te Maarua Kai Maama15. Pineapple Mango Salsa Chicken Rētihi Wraps
Mena kei te rapu koe i tetahi mea kei runga i to kai, ko enei taangata - na te mema o Coterie a Liz Falcigno - he tino kore-putea, Paleo, me Whole30. A ka taea e koe ki runga i te teepu i roto noa i te 20 meneti.
Whakahauhia16. Piti Noodle, Pea me te Huamata Arugula
I runga i te ranu karika-tahini rēmana, ko tenei huamata marumaru te kai matao pai mo te ahiahi mahana.
Aran Goyoaga / Hinamona me te Vanila17. Huamata Niçoise a Aran Goyoaga
He tino whakahihiri tenei i te huamata toharite Niçoise. He kai tere me te ngakau, he ngawari ki te piki ake, ki raro ranei.
Tikina te tunu
Whakaahua: Michael Marquand/Whakaahua: Jodi Moreno18. Kelp me te Zucchini Noodle Pad Thai
Ko te mema o Coterie a Jodi Moreno katahi ano ka tutakina e te PampereDpeopleny kihini whakamatautau ki te wepu i tenei kai maramara-kore-putea, Paleo me nga matūkai-nui.
Tikina te tunu
Sassy Kitchen19. Huamata Huamata Raumati me te Heirloom me nga kongakonga taro raukikini, te tiihi koati me te Tomatillo Salsa Verde
Koinei te huamata raumati o a tatou moemoea. Kaua e wareware ki te hopu i te ringaringa o nga poraka paoa tunua ka tukitukia ki runga i te rihi mo etahi atu kakano.
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell20. 15-Minute Kukama-Avocado Blender Hupa
Ko te mahi hupa ka rite ki te whakapau kaha mo tetahi mea ka taea e tatou te tiki mai i te ipu. Whakauruhia: tenei tunu kai reka kua rite mo te wa poto.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell21. Huri Remana Matao
He whakakakahu marama, he rawe me te kore he tino tunu kai ka waiho tenei kai hei haerenga mo te po raumati. Ko wai e hiahia ana he umu?
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell22. 15-Minute Gazpacho me te Kukama, te Pepa Whero me te Basil
Me etahi hua maoa me te whakaranu, ki te tukatuka kai ranei, ka taea e koe te whiu i tenei tangata i te wa poto. Kaore he wera (he kaha ranei) e hiahiatia ana.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell23. Boudha Bowl with Kale, Avocado, Orange and Wild Rice
Ko tenei peihana witi, kua whakakiia ki nga kai hou (arakaraka, karaka, kakano paukena me etahi atu), kua tata hei kai maau.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell24. Ka takai i te kara o te aniwaniwa ki te ranu toua pata pīnati
Na te ngawari me te whakahauora. Ka taea e koe te hanga i mua i te waa (tae atu ki te rua nga ra i mua) ka kore e makuku i roto i te pouaka pouaka.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell25. Greek Yogurt Chicken Huamata Stuffed Peppers
Tuhia nga toenga o tenei huamata heihei mo te tina. Mena he toenga, ko ta matou tikanga.
Tikina te tunu
Haurua i tunua te hauhaketanga26. Huamata Raumati Raumati
Me waiho nga hua o te kaupeka hei whetu o to kai, na te mea kua kiki tenei huamata vegan ki nga kakano katoa, te pūmua, nga hua me o huawhenua tino pai.
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell27. BLT Rimurapa Huamata
Ka whakakotahihia e matou nga kai reka, reka, kirikiri katoa o te hanawiti matarohia—he iti, he pai, te taro. Haere ki mua, parai katoatia o poaka i to parakuihi e whai ake nei, katahi ka penapena nga toenga mo tenei kai.
Tikina te tunu
Gentl me Hyers/Kuta Tuwhera28. Huamata Noodle Soba Matao me te Ropere
Ko tenei rihi he tata kore-tunu, he iti iho i te 30 meneti ka taea te mahi mo te ra kotahi i mua. Patupatua noa nga rōpere i mua tonu i te mahi kia kore ai e pupuhi.
Tikina te tunu
Te tiakarete mo te Basil29. Panzanella
Tangohia he wharangi mai i te pukapuka a Jerrelle Guy mema o Coterie ka hanga he huamata…mai i te taro.
E RUNGA ana: 30 Nga whakaaro kai kai tere ka taea e koe i roto i te 20 meneti iti iho ranei
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell30. Kowhai Tomato Gazpacho
He ngawari ake, he iti ake te waikawa o te tōmato kōwhai i te nuinga o ngā tōmato whero, ā, he pai te hono ki te pītiti raumati reka. Whakanuia ki runga ki te kukama me te croutons.
Tikina te tunu
He purongo taapiri na Alexandra Hough me Katherine Gillen