No reira kua oati koe ki te kai noa i nga kai ma, katoa me nga kai karekau i tukatuka i tenei marama. (He mīharo koe.) Engari i te wa e tohe ana koe me te mamingatanga me te oma atu ki waho o te kuaha, he tino ngawari ki te toro atu ki te PB&J…ka ota mai ranei mo te tina. Kei te whakangwarihia e matou: Anei e 30 nga tina kai ma hei whiu i tenei marama.
E RUNGA ana: Me pehea te kai mahara ka huri i to oranga katoa
Haurua i tunua te hauhaketanga Ko nga Reta Ritihi a te atua o Kariki
Ka hiahia pea koe ki te tiki tauera taapiri mo enei taangata.
Kihini Kairangi Hanewiti Huamata Avokado Chickpea
I tenei whakaaturanga, ko te awhekāka te mahi mai i te mayo, ko te piihi te mahi tuna.
E RUNGA ana: 39 nga huarahi ki te tunu heihei i a koe i roto i te kai kai
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellZoodles me te Tomato Sauce me te Mozzarella
Ko te tiihi i roto i te whakaōrite ka whakaaetia i runga i te kai kai ma—no reira kia ngawari ki te mozz, OK?
Tikina te tunu
Whakaraera reka Pesto Chicken Bowls
He pai ake i te huamata (engari he rite tonu te hauora).
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellNga Peera Roopu Puna
Ko te tapatapahi he whakahau.
Tikina te tunu
Whakaraera reka Hanewiti Huamata Huamata Miokareti Kariki
He rite tonu ki te mahi a Kuia (engari kotahi miriona taima te mama ake).
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellNga Paihikara Haramona
Hangaia he puranga ka whakatio mo te wiki.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellEgg and Veggie Bowl
Ko te tikanga he kai parakuihi, engari he tino reka ki te kati ki te kai kotahi anake.
Tikina te tunu
E RUNGA ana: A matou 47 Recipes Hua Hua Tino Pai
Cafe Delites Kohuatia Remana Herb Mediterranean Huamata
He tino karaehe….
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellTe Pounamu Buddha me te Kale, te Awhekaraka Karaka me te Raihi Mohoao
Ko te whakamatau i te hauora ehara i te mea he hoha.
Tikina te tunu
Te Tikanga Hou Huamata Pīti Pahuhu me te Whakakakahu atua o Chevre Green
Kei a matou nga beets. (A he reka ratou.)
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellHuamata Awhekātō me te Pīni Pango Rimurapa
Tāpirihia te heihei, te hāmana rānei mō te pūmua anō.
Tikina te tunu
E RUNGA ana: 30 Rimurapa Kai Whakamarie Ka taea e koe i roto i te 30 meneti iti iho ranei
Pikitia o Yum Huamata Broccoli me te Kakahu Aramona
Kia ora, Romana.
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellKale Quiche me Cheddar-Rice Crust
Kohia he poro (e rua ranei) ki roto i to pouaka tina.
Tikina te tunu
Whakanuia te Toast Chicken Gyros with Tzatziki
Ko te katoall mo te ranu kirikiri.
Erin McDowellKarepe kareparāoa me te Shallots Crispy
Kohia nga mea reka katoa me te raihi parauri.
Tikina te tunu
E RUNGA ana: Te 41 Recipes Kareparāoa Pai o nga Wa Katoa
E rua nga Pi me a raua Pod Kukama me te Awheakaro Sandwich
He marama, he kirikiri me te whakapumau kia makona koe tae noa ki te tina.
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellHuamata Aporo, Karepe me te Rimurapa Pekani
Mena e ruarua ana, taapirihia etahi atu hua.
Tikina te tunu
Pikitia o Yum Nga Peera Quinoa Mediterranean me te Ranu Pepa Whero Pahuhu
He tohu taapiri mo te Instragramability.
E RUNGA ana: 13 Poaka Buddha Hauora Ka taea e te tangata te hanga
Erin McDowellHuamata Citrus, Fennel me Avokado
To tatou huamata waitohu hou.
Tikina te tunu
Ka kai a EmileHumusi Huawhenua takai
Kaore he tina tepu pouri mo koe.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellHuawhenua Tunu me te Tiihi Koati Tacos
Mahihia me te ranu wera atu.
Tikina te tunu
Haurua i tunua te hauhaketanga Citrus Tirama, Awhekaraka, Quinoa me te Huamata Haramona Pango
Ka hiahia koe ki te pupuri i tenei i roto i to hurihanga auau.
E RUNGA ana: 35 Nga Tikanga Hou rawa ki te tunu ika
Te kiri kiri Te Roopu Raumati Shrimp me te Ranu Hoisin Hoisin
He ngahau ki te hanga me te kai.
Ko te hiahia a Kim Huamata Tuna Tapatapahi Mehiko
Ko te huamata mo te hunga e kino ana ki te huamata.
Te Tikanga Hou Riwai kua utaina me te Kirikiri Tiihi Chipotle
Ko wai e kii ana kaore e taea te whakakii i te tina kaihuawhenua ki te pūmua?
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellPikitia Burgers
Ka rite.
Tikina te tunu
E RUNGA ana: 30 nga kai huawhenua mangere ka taea e koe i roto i te 30 meneti iti iho ranei
He pai ki a ia te kai Huawhenua Thai Pita Pizzas
A kua rite i roto i te 30 meneti iti iho ranei.
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellRatatouille
Anei he aha te mahi me era huawhenua katoa kei roto i te pouaka pouaka.
Tikina te tunu
He Blog Kai ahau Ko te Sandwich Veggie Ultimate
Kua kite koe i tetahi mea ataahua ake? (Kao. Ko te whakautu kao.)
