Kua puta te ra, te tunutunu e pupuhi ana, e kikii ana te maakete kaiahuwhenua i nga hua whakapaipai. Ae, kei te kaha te raumati, me era atu nga hua me nga huawhenua o te tau kei a koe, kaore i te ngawari ake te kai pai (me te mea ranei e pai ana matou ki te kii, tiakina he waahi mo kai reka ). Mai i te iti-carb zucchini enchiladas ki nga maaka ngawari rawa atu, e 55 nga tohutao mo te raumati hei hanga mai i naianei tae noa ki Ra Mahi .
E RUNGA ana: 90 Nga Kai Kaikai Raumati ngawari e pai ai te katoa
Whakaahua: Mark Weinberg/Whakaahua: Erin McDowell
1. Enchiladas Zucchini iti-Carb
He kamokamo raumati kei a koe, e kii ana koe? E tino mohio ana matou ki hea te whakamahi: hei whakakapi i nga tortillas mo nga enchiladas he maamaa ki nga warowaiha engari kaore i te reka.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell
2. Flank Steak Tacos me te Kukama Salsa
Ko te tiihi karika kua pania ki te tiihi kua tutuki ki tana whakataetae i roto i te hauhautanga kukama kukama.
Tikina te tunu
AMANDA FREDERICKSON/KAI ATAAHUA MAHI3. Huamata merengi me te paura chili, te Mint, te kotakota me te tote moana
KI merengi raumati maoa He tino reka ki a ia ano, engari he iti te paura tiihi me te citrus ka huri hei rihi taha patoto.
Tikina te tunu
Taylor Peden raua ko Jen Munk/Cook This Book4. Pīni Kākāriki me te Garlicky Pistachio Vinaigrette
I te nuinga o te wa ka tukuna nga pini kakariki (me te pai, he puhoi), engari kotahi te ngau o tenei huamata hou, karekau koe e hiahia ki te kai i tetahi atu huarahi.
Tikina te tunu
PATRICIA NIVEN/KIA MAHIA
5. Tomato-Poached Cod me nga otaota hou
Ka whiwhi koe i nga tohu bonus mena ka huri koe i nga tōmato kēne ki ngā tōmato hou. (Aue, he kainga tupu koe taonga tuku iho ? Tino pai.)
Tikina te tunu
MATT RUSSELL/PROVENÇAL6. Humata Pango me te Huamata Tomato
I te wa e mahia ana me nga kai teitei, kaore e taea e tenei huamata ngawari te pakaru.
Tikina te tunu
AUBRIE PICK/KITCHEN REMIX7. Huamata Zucchini Minty-Fresh me te Feta Whakarewa
Aita roa matou i mana‘o e tavini zucchini mata, katahi ka haere mai tenei rihi otaota. Kaua rawa tatou e timata ki te feta.
Tikina te tunu
Whakaahua: Tyler Mauk/Whakaahua: Anne Mauk
8. Huamata witi me te Tomato me te Feta me te Lime
Kei tenei huamata nga reka katoa: he reka, he kawa, he kawa me te tote. Koia pea ta matou huarahi tino pai ki te kai i te kanga raumati—i muri i te paoa, o te akoranga.
Tikina te tunu
DONNA GRIFFITH/TE PUKAPUKA TUKAUNA KAUPAPA TUATAHI9. Piri Piri Heihei
Ko tenei heihei raukikini te ingoa mo te pepa piri piri piri o Awherika ki te tonga-rawhiti. Mena ka kitea e koe e tata ana ki a koe, mihi; ki te kore, whakamahia tetahi atu tiihi whero ngawari.
Tikina te tunu
Whakaahua: Nico Schinco/Whakaahua: Sarah Copeland10. Kowhai Tomato Gazpacho
He haerenga motuhake matou ki te maakete kaiahuwhenua ki te mahi noa i tenei hupa makariri. He pai ki te rapu i nga tōmato kōwhai, he iti ake te waikawa me te whakakiihia e te reka, te maoa pītiti .
Tikina te tunu
KAREN GERMAN / WHANAU TAHUA11. Huawhenua Mediterranean Roasted
Whiriwhiria taau ake haerenga: Ka whai hua nga huawhenua o te tau i konei, mena ka tapahia kia rite te rahi.
Tikina te tunu
NASSIMA ROTHACKER / CALIFORNIA: ORA + KAI12. Te ika ma Turmeric me te pīnati me te kukama Chili-Lime
Karekau he mea ki te hamana, engari he pai ki te huri i to rihi ika i ia wa. Ka mahi tahi tenei me nga ika ma, ka reri i raro i te haora.
Tikina te tunu
ERIC WOLFINGER/TE MEXICAN KETO COOKBOOK13. Maka-Iron Pork Chops with Cacao-Spiced Rub
I mohio koe ka taea e koe te tunu kai me to tangata pono paraharaha rino i runga i te tunutunu? (Ae, ka taea e koe te tunu noa i te tapatapahi, engari he pai ki a matou te horapa o te paraharaha.)
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell14. Light and Tangy Coleslaw
Ka kata matou i te mata o te mayonnaise.
Tikina te tunu
Melina Hammer/Simply Julia15. Ko nga Pipi kua tunua a Julia Turshen me te Peppers me te Zucchini
Whakaritea tenei kai pai ki nga huawhenua kei roto i te pouaka pouaka (he tipu ranei i roto i to māra ).
Tikina te tunu
E RUNGA ana: 15 Mīharo Mīharo Coleslaw Recipes Ko te Whetu o te Picnic
Michelle K. Min/Spicebox Kitchen16. Tacos Haramona Roasted
Te tunutunu pineapa salsa me (vegan!) cashew-lime cream are * kihi kaitao.*
Tikina te tunu
MATT ARMENDARIZ/KAI TA KOE17. Roopu Riteti heihei Thai
Ki ta matou whakaaro iti, karekau e nui te aroha o te takai rētihi. Ae, he pai ake te hauora i te tortilla, engari he pai ki a maatau mo te kakano me te rereke ki te whakakii.
Tikina te tunu
Betty Liu/Ko Shanghai18. Eggplant koromamao
Tirohia te hiraka, te eggplant ngawari kua ruia ki roto i te ranu winika-hoi.
Tikina te tunu
Whakaahua/Whakaahua: Katherine Gillen19. Riwai Tunu-Umu me te Pipi Crispy me te ranu Yogurt
Psst: Ka taea e koe te tunu i te riwai reka wedges hoki—i roto i te meka, e tino taunaki ana matou.
Tikina te tunu
ERIN KUNKEL/TE ORA ORA20. Nga Tiaki Pan-Seared with Citrusy Corn Succotash
Ehara i te mea anake kirikiri hauora (me te 100 Calories i roto i te toru hekere) he tere, he ngawari hoki ki te tunu.
Tikina te tunu
Whakaahua: Jon Cospito/Whakaahua: Heath Goldman21. 20-Minute Burrata Huamata me nga Hua Kohatu me te Asparagus
Ko koe taea me kai to burrata ka kai ano hoki; honoa noa ki te puranga huawhenua kaakaariki me nga hua kohatu hei utu mo te papa charcuterie.
Tikina te tunu
Whakangahau Whakaoho/The Domestic Geek's Nga Kai Maamaa22. Kotahi-Pot Tomato Basil Rimurapa
Karekau he tangata e pirangi ana ki te whakamahana i te kihini i runga i te po wera me te po. Waimarie mo koe, kua reri tenei merekara kotahi-kohua i roto i te 20 meneti.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell23. Zoodles me nga Huawhenua Raumati
I Kitea: He aha koe me mahi me o hokonga maakete kaiahuwhenua hou. E 25 meneti te roa, ka rite ki te raumati i runga i te pereti.
Tikina te tunu
Liz Moody/Healthier Tahi24. Zucchini Noodle Pad Tirohia Ew
Hei huri ake i to keemu zoodle, whakamatauria tenei whakahoutanga hauora i runga i te pai ki te tango. Ka tihorea te zucchini ki nga takai papatahi hei utu mo te kihu kiri, a he pai te ranu reka.
Tikina te tunu
Whakaahua: Nico Schinco/Whakaahua: Sarah Copeland25. Toast Karoti Moroccan Heu
He nui rawa te toast awhekātō e hiahia ana matou ki tetahi mea hou. Tomo kāreti tohi. (Kua reri i roto i te tekau meneti, e tama.)
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell26. Heihei Bruschetta
Ko ta matou tina raumati pai rawa atu ka mahia i roto i te tina parapara kotahi, karekau he horoi me te reka o te reka ahakoa kaore.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell27. Huri Remana Matao
Te tina makariri ina 90 nga nekehanga i waho? Tohunga. Ka kiia tenei ko te mana rangi kotahi i roto i te peihana.
Tikina te tunu
Jeanine Donofrio/Te Aroha & Lemons Ia Ra28. Broccoli Rabe and Burrata with Lemon
Ko tenei rihi e wha hei taha, engari mena kua moemoea koe ki te kai i te broccoli rabe me te burrata hei kai (kei a matou), ka taea te mahi kia rua me te tonu karaka i roto i te iti iho i te 400 Calories.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell29. Pan-Fried Cod with Orange and Swiss Chard
Ko te parai parai ka whakakore i te hinuhinu o te hinu parai hohonu a taua mea huri-ki-te-umu.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell30. 15-Minute Mediterranean Couscous with Tuna and Pepperoncini
Ko te wa tina, ka mau koe i waenga i te PB&J me te waahi uaua. Ka whakaaro pea maatau kia mahia tenei ipu whakaki?
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell31. 20-Minute Shrimp Scampi Zoodles
Panuitia i waenganui i nga rarangi ka kitea e koe tenei rihi parapara iti-cal hei kai i runga i te whakamahau me te karaihe waina ma.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell32. Heihei me te Snap Pea Poroi-parai
Ko tenei parai heihei kua ki tonu i te pūmua makona (kia kore koe e hiakai i roto i te haora) he ngawari te mahi.
Tikina te tunu
Whakaahua: Nico Schinco / Whakaahua: Eden Grinshpan33. Sumac me Fennel Fattoush
Ko te fattoush tetahi momo huamata o te Rawhiti o Waenganui—he otaota, he raukikini, he maramara pita kei runga. Aue, a he reka.
Tikina te tunu
Henry Hargreaves/Avocaderia34. Vegan Avocado Caesar Huamata
He aha te maha o nga huamata Hiha he poma karekau ngaro? Ko tenei putanga vegan he iti ake te kai me te rite tonu ki te reka o te putanga taketake.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell35. Kotahi-Kohua, 15-Minute Riima Riima
Ko te rimurapa kaore e whakapau kaha ki te mahi me te kore e taumaha koe? Ko te tohu kei roto i te paraharaha.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell36. Roopu Merengi Steaks
Kaore he mea ki te reka ribeye , engari he wahanga to tatou ki te tunutunu merengi enei ra. He pai rawa atu te huamata huamata.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell37. Kareparāoa Raihi Pounamu me te Kareti, te Kareti me te Miokareti
He reka me te kai te ingoa o te keemu, a ko tenei paheko remu me te miraka reka he tino toa.
Tikina te tunu
Kia Ora Ake38. Huamata witi witi, Tomato me te Zucchini me te Peach-Dijon Vinaigrette
Ko nga puawai ka taea te whiriwhiri, engari ki te whakaaro he 15 meneti te roa o te mahi, he huarahi ngawari ki te whakamihi.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell39. Rarihi Rorerore Bowls ki Tangy Honey-Mustard Dressing
E kore koe e ngaro i te kai me enei parani, kua wera uhikura .
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell40. Huamata heihei Avocado
Ko etahi huamata heihei me noho ki roto i o raatau putea. Ko tenei, engari, kei runga i to pereti tina.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell41. 15-Minute Gazpacho me te Kukama, te Pepa Whero me te Basil
Mena kei a koe he whakaranu, he 15 meneti te tawhiti atu i te hau ngawari hupa raumati .
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell42. Poke Poke Merengi
Ko nga mea katoa e pa ana ki nga c e toru: he makariri, he kirikiri me te haurangi-reka.
Tikina te tunu
Whakaahua: Nico Schinco / Whakaahua: Eden Grinshpan43. Kamut and Sour Cherry Meze
Ko Kamut he karepe reka, nati tawhito he rite ki te couscous, engari he uaua ake. I konei, ka whakakiia e nga here kawa me te tauhiuhinga o te tiihi.
Tikina te tunu
Nisha Vora/Avery44. Kohua Tere Tere me te Vegan Basil Ricotta
Lasagna i roto i te Kohua Inamata? Ae, he mea noa, koinei te mea ngaro i muri i tenei mahi toi kai vegan kore umu.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell45. Greek Yogurt Chicken Huamata Stuffed Peppers
Ko te whakakakahu miraka miraka Kariki he maamaa noa, engari ka whakakapihia e nga poti pere pepa ngaru te taro hanawiti.
Tikina te tunu
Whakaahua: Nico Schinco / Whakaahua: Eden Grinshpan46. Kebabs heihei me te karika rēmana Yogurt
I te wa e waia ana to heihei ki roto i te ranunga kakara o te Mediterranean, ka taea e koe te whiu i te ranu miraka miraka hou hei haere tahi.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell47. Kanekane-Painapa Shrimp Poroi-parai
He iti raukikini, he iti reka, he rite tonu ki ta matou e hiahia ana ki te kai i te po makuku, piri.
Tikina te tunu
Vegan I roto i te Whare48. Vegan Lentil-Mushroom Burgers
Hurihia nga parati huawhenua tio ka mahia hei utu. Kotahi te ngau ka kore koe e mihi ki te whakapau kaha.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell49. Nga Pounamu Bibimbap
Ko enei peihana kai na te bibimbap Korean. I whakakorea e matou te hua o mua kia waiho hei vegan, engari ka taapirihia ano kia pai ake te rīhi whakakī.
Tikina te tunu
ESTEBAN CASTILLO / CHICANO KAI50. Shrimp in Garlic Sauce
Kaua e pekehia te taro kirikiri mo te horoi i nga ranu karika katoa.
Tikina te tunu
ME POULOS / WIKI MAMA51. Ko Donna Hay's Best Veggie Burgers
Karekau he taputapu whakapaipai, he haerenga atu ranei ki te toa. Tukua te pua nani.
Tikina te tunu
GENTL AND HYERS/OPEN KITCHEN52. Kamokamo me te Kamokamo Puai Frittata
Mena ka kite koe i nga puāwai kamokamo i te maakete, hopukina, ka rere . A, ki te kore e kitea e koe, NBD—ka reka tonu tenei frittata.
Tikina te tunu
Aran Goyoaga / Hinamona me te Vanila53. Huamata Niçoise a Aran Goyoaga
Ka whakapau kaha koe ki te whakareri i o huawhenua, he mea tika ki te hoko tuna kounga teitei, pumau tonu, kaore?
Tikina te tunu
SIMON PASK/TE HAPPY BALANCE54. Zesty Chargrilled Broccolini
Ko te tunu i o huawhenua i runga i te paraihe he huarahi ngawari ki te taapiri i te maha o te reka me te pupuri tonu i te rihi.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell55. Kareparāoa Popcorn Koreana
Ka parai nga kongakonga kareparāoa iti-bitty ka maka ki roto i te karaehe gochujang reka-reka-reka-reka. I etahi atu kupu: Tirohia koe, popcorn shrimp.
Tikina te tunu
E RUNGA ana: 24 Huamata raumati Ka taea e koe te Wepu i roto i te 20 meneti iti iho ranei