Tau hou, tahua hou. Ma te iti o te whakamahere me te whakatau, ka taea e koe te kai pai ake i tenei marama… me te kore e kai huamata ia po, na te mea pono, he pouri tena. Ko enei tohutaka kai hauora 31 o Hanuere ka taea e koe te whakamahere kai he kai kai, kai reka ia po (bonus: nga toenga tina ), kia taea e koe te kai ma (whakaarohia nga kai kua oti te tukatuka) me te kore karekau.
E RUNGA ana: 15 nga whakaaro kai kai hauora mo te tokorua kaore i te hoha
Linda Pugliese/Awhina koeHanuere 1: Meatball Reme me te Hupa Escarole
He ngakau tenei hupa a hauora, he mihi ki te nui o nga kaakaariki me nga miitio tino ngawari kua whakamatauria e koe.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellHanuere 2: Vegan Slow-Cooker Detox Coconut Hupa
Ka huihui nga kai papai katoa me te pana noa i te paatene.
Tikina te tunu
Linda Pugliese/Awhina koeHanuere 3: Crispy Tofu Steaks with Broccoli Rabe and Romesco
Karekau he kai, karekau he raruraru. He reka tenei rihi kirikiri, he ngawari ki te hanga me te kikī ki te pūmua tipu.
Tikina te tunu
Whakaahua/Whakaahua: Katherine GillenHanuere 4: Rīwai Tunu-Umu me te Pipi Crispy me te ranu Yogurt
Engari tino nui, nau matou i te ranu miraka pē.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellHanuere 5: Huamata Kale me te Persimmons, Crispy Chickpeas me te Parai Parai
He rawe, he tart, he reka, he reka, he rereke te ahua o te huamata pouri.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellHanuere 6: Shrimp with Cauliflower Grits and Arugula
Ma te huri i te karepe mo te raihi, ka ngaro nga warowaiha engari ka mau tonu te reka (katoa i roto i te 30 meneti).
Tikina te tunu
Nisha Vora / Te Puka Tuki Kohua Inamata VeganHanuere 7: Pot Inamata Vegan Pho
Ka kii ratou ki te awhi i roto i te peihana, koinei ta ratou e korero nei.
Tikina te tunu
Ko Michael Graydon raua ko Nikole Herriott/Nothing FancyHanuere 8: Alison Roman's Swordfish with Crushed Olives and Oregano
Ahakoa ko te hunga e kiia nei he hunga kino ki te kaimoana, ka ohooho i muri i te ngau kotahi o tenei rihi. He rite ki te heihei…engari pai ake.
Tikina te tunu
Whakaahua: Mark Weinberg/Whakaahua: Erin McDowellHanuere 9: Enchiladas Zucchini iti-Waahi
He mea ngaro enei enchiladas: ko te gooey katoa, te pai o te tiihi, me nga warowaiha.
Tikina te tunu
Laura Edwards/Mai i te Umu ki te RipangaHanuere 10: Katipa me te Tahu me te Soy, Honi, Chili me te Kanekane
He raukikini, he reka me te nuinga o nga ringaringa. Ka kite tatou i tetahi haerenga hou mo te wiki mo te heke mai.
Tikina te tunu
Donna Griffith/The Primal Gourmet CookbookHanuere 11: Piri Piri Chicken
He makariri i waho, engari kei te whakahurihia e matou te wera o te kihini.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellHanuere 12: Ka takai te Rainbow Collard ki te Ranu Pīnati Toua
Ka taea e koe te hanga i mua i te wa (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 McDowellHanuere 13: Fettuccine Whakamaamaa me te ranu kareparāoa Alfredo
He rite te ahua ki a Alfredo. He pai ake te reka i a alfredo.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellHanuere 14: Pipi me te Hua kokonati Curry
Whakaotia te hiahia ki te tango i roto i te 30 meneti.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellHanuere 15: Whole30 heihei Meatballs me te kareparāoa raihi me te raihi kokonati.
Kaore matou i runga i te kai Whole30 a kaore e taea e matou te makona ki taua ranu kirikiri.
Tikina te tunu
Amanda Frederickson/Kai Ataahua MaamaaHanuere 16: Riwai tunua me te Sriracha me te Lime
He rite ki te kai monamona mo te tina me te pai ki a ia.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellHanuere 17: Heihei me te Snap Pea Poroi-parai
He nui te pūmua. He iti nga warowaiha, nga warowaiha me te wa ka tae ki te tepu.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellHanuere 18: Kareparāoa Kore-Putaina Tomato Gnocchi
Kaore tetahi e whakaaro he hauora.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellHanuere 19: Poblano me Mushroom Tacos me te Tomato me te Tiihi Koati
Ko te wa ki te whakawhānui ake i to repertoire taco i te Rātapu. Ka kite koe i muri mai, te mīti whenua.
Tikina te tunu
Liz Moody/Healthier TahiHanuere 20: Tira Miraka Koura Whakanui-a-Imune
Kua whakakiia ki te karika pai-mo-koe me te kanekane, me te whakamarie ki te peke.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellHanuere 21: 15-Minute Mediterranean Couscous me Tuna me Pepperoncini
Mena ka patai koe ki a matou, ko te tuna kēne na whakahāngaitia. Me pehea e taea ai e koe te kai tina i roto i te 15 meneti?
Tikina te Recipe
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellHanuere 22: Keto Sheet-Pan Chicken and Rainbow Veggies
Koinei ta matou huarahi tino pai ki te reka o te aniwaniwa. Takoha: He iti noa te horoi.
Tikina te tunu
Te Utu Colin/E rua nga Pi me a raua Puka Tuki PodHanuere 23: Honey Mustard Sheet-Pan Chicken with Brussels Sprouts
E mohio ana matou ko nga u heihei to tikanga, engari me whakamatau nga huha reka mo tenei wa kotahi. I tua atu, e kore e taea e koe te he ki te ranu pua nani honi.
Tikina te tunu
Whakaahua: Michael Marquand/Whakaahua: Nisha VoraHanuere 24: Kohua Inamata Raukikini Thai Hupa pata pata
Wawahia taua Pot Inamata hou i riro i a koe i nga hararei.
Tikina te tunu
Whakaahua: Nico Schinco/Whakaahua: Erin McDowellHanuere 25: Te Tomato me te Pii Maama ki te Toast
Inaianei tenei me pehea koe e tunu ai mo te tina. Hoatu he hua manu ki runga kia tino kapi.
Tikina te tunu
Whakaahua: Nico Schinco/Whakaahua: Aran GoyyahanHanuere 26: Hupa heihei Remona-Ginger Chicken Hupa
He rite tonu ki te hupa heihei a Mama, engari i tenei wa me te whana gingery.
Tikina te tunu
Allison Day/Modern TinaHanuere 27: Huamata Citrus, Shrimp me Quinoa me te Feta
Whoa. Mena he penei te reka o nga huamata katoa, ko enei hei kai tino pai ma tatou.
Tikina te tunu
Liz Moody/Healthier TahiHanuere 28: Zucchini Noodle Pad Tirohia Ew
Ko te wahi e haere ana matou, kaore matou e hiahia kihu.
Tikina te tunu
E RUNGA ana: Ko nga Kai 9 Te nuinga o nga kai whakakii mo te whakaheke taumaha
Whakaahua: Liz Andrew/Whakaahua: Erin McDowellHanuere 29: Kareparāoa Potato Burgers
Ko te avocado tukituki me te mayo raukikini i hangaia i te kainga ka mau tenei kai kore kai ki runga ake.
Tikina te tunu
Lauren Volo/Kareparāoa PowerHanuere 30: Kareparāoa Chili
Ka patu ano ta matou huawhenua ripeka tino pai.
Tikina te tunu
With Poulos / Week LightHanuere 31: Broccoli Margherita Pizza
Te tuku pizza? Kaore matou e mohio ki a ia.
Tikina te tunu
E RUNGA ana: 32 Nga Recipe Kai Whakamarie Te iti-Karo e kore e mate
