Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kaloka - 256
Kaona - 14g
Kahulu - 30g
Paena - 9g
Ka Honua Wā 35 min
Prep 15 min , Cook 20 min
Ka lawelawe 2
ʻO ka heleʻana i ka meaʻalaʻole hoʻokahi wale nō i ka wiki, e hoʻemi ia i ka hopena o ka maʻi o ka maʻi a me ka hahau-ʻo kekahi o nā haʻawina i hiki i ka 21 pakeneka ke emi loa! ʻO ia no ka meaʻuʻuku liʻiliʻi keʻano o ka lumi no nā mea momona, nā pīni, nā nati, a me nā kīʻaha piha , nā paepae o kahi hoʻolālāʻai maikaʻi.
ʻO kēia pola buddhaʻaiʻole kahi hōʻailona o kahiʻaina e makemakeʻoe e leʻaleʻa pinepine. He mea maʻalahi ka hoʻokomoʻana a he 17 mau momona o ka fiber (ʻo ia paha he 70 mau pakeneka ināʻoe e pana no ka palena he 25 grams i ka lā) a he 19 grams o ka protein,ʻaʻole e hāpai i ka nui o nā huaora a me nā minela. ʻO kahi kīʻaha o kaʻailaʻaila ka manawa e kuke ai a ma ka pāpale e kōkua ai me ka laweʻana i ka meaʻai, akā,ʻo ka huaʻona a me nā momona momona. A, D, E, a me K.
Nā meaʻai
- 1/2 kīʻahaʻaila i kāluaʻia
- 1/4 kapu kānana makamae
- 1/4 ke kīʻaha kapu, he'ahima
- 1 punetēpō lime wai
- 1 teaspoon lime zest
- 1/2 puna punaʻailaʻaila
- 1 punetēne cilantro,ʻo kahi meaʻono loa
- 1 teaspoon chili lūlū
- 1/4 teaspoon ka paʻakai
- 1/4 teaspoon ka honua pepaʻeleʻele
- 2 punetēpuni kaomi, kaʻokiʻoki a me ka hoʻolima
- ʻO ka'ōlohelohe 6 Pākīpika ka'ōpuʻu, me ka lahilahi
- 1 ka pele kepau, ka mea 'ai
- 1 kaʻina kaʻina wai lemon
- 1 teaspoon me ka lama lama
- 1 teaspoonʻailaʻaila
- 1/4 teaspoon ka paʻakai
- 1/4 kapu'eleponaʻeleʻele, halved
Hoʻomākaukau
1. Ka umuʻehu e 350F.
2. E palapala i kahi pepa tunu me ka pepa pepa.
3. I loko o ke kīʻaha liʻiliʻi, e hui pū i ka moa, ka kānana, a me ka māmā. Hoʻopiʻia me ka wai lime, ka zest, kaʻoliva, ka cilantro, kaʻaila chili, ka paʻakai, a me ka pepa.
4. E hoʻokuʻu i ka palaka i ka mīmū e kāwiliʻia i loko o ka umu no 15-20 mau minuke, a hiki iāʻoe ke hou i ka'ōmole o ka'ōpili me ka mālō.
5. E kńkau i kahi pepa kńnuku a kaawale a hoʻonohonoho i ka pala palahi ma luna o laila.
E hoʻomaʻemaʻe iā lākou i ka umu no 3-5 mau minuke, e nānā pono ana i ke ahiʻaʻole lākou e puhi. He pume iki lākou i ka wā e wehe ai. E hoʻokuʻu iā lākou e hoʻomaha.
6. E hoʻomākaukau i ka hua salala a e kuke ana nā pī a me nā puaʻa. E kīki i nā Brussels e hāʻawi iā lākou i keʻano like. Hele pū me ka kale, ka wai lemon, me ka paʻakai, a me ka paʻakai. E hoʻomau i ka lama a hiki i ka manawa e mākaukau aiʻoe eʻai i nā meaʻai e mare.
7. I ka manawa e loaʻa ai kāu mau mea a pau, e hoʻohui i ka ipu buddha. E hoʻolālā i ka palaladai a me ka sala Kaledea, nā pīniʻuala a me nā mea kanu, a me nāʻoliva a leʻaleʻa.
Nā Hoʻoponopono Māhele a me nā Una
He mea maʻalahi kēia pāʻani. Hiki iāʻoe ke hoʻokaʻawale i nā moa no kekahi pēpē punahele'ē aʻe, e like me ka cannellini a me nā pīniʻeleʻele. ʻO kaʻuala ua hana i kahi maikaʻi maikaʻi no ka'ōmole'ōpiopio, me ka hāʻawiʻana i nāʻano hoʻohaunaha likeʻole, beta-carotene , i loko o konaʻalani'ōniʻoniʻo.
Nā lawelawe a me lawelawe lawelawe
ʻAʻole hiki ke hoʻomaopopo i kēiaʻano hoʻomākaukau no kekahiʻano kale kalena pono'ī - hiki iāʻoe ke hoʻohana i kēlā me kēiaʻano likeʻole aʻaʻole e uhaki i ke kāleka.
Inā makemakeʻoe e hoʻoholo i kahi meaʻano e hoʻomaʻemaʻe ai, eʻikeʻoe i kaʻoi o ka'ōpala i ka'ōlaʻi kalepa,ʻo ia ka holo o dinosaur Kale i kaʻaoʻao maikaʻi loa. ʻO Russian ma nāʻaoʻaoʻelua.
Ke hiki mai i ka beana a me ka palaoa, mai hoʻokaʻulua e hoʻohana i ka lola no ka mālamaʻana i ka manawa. He meaʻai maoli lākou no ka hoʻopihaʻiaʻana o lākou i kahi hou hou.
E mālama wale i ka holoiʻana ma mua o ka hoʻohanaʻana, e hoʻokuʻu i ka sodium.
E hoʻopauʻoe me ka nui o ka meaʻai i loko o kāu pakela ... akā,ʻo ka nui o nā meaʻaiʻole i hoʻohanaʻoleʻia eʻoe. He aha kāu e hana ai me nā'ōmaʻomaʻu kalo, ka moa, a me ka kale? Hiki iāʻoe ke hoʻokolohua me kekahi mauʻoihana hou aiʻole e kuke i kahi papa nui aʻe me ka hoʻohanaʻana i nā mea a pau iāʻoe a mahalo i nā loli ma ka pilina ma loko o ka pule. E hoʻoneʻe i kaʻoliva me ka hoʻouluʻana o kahi tuna i kekahi lā, no ka laʻana. (ʻOiai,ʻo ka meli a me ka palaoa ma o lākou iho e hana ai i ka meaʻoluʻolu, ka momona, kaʻaila waiwai nui , pēlāʻoe e holo koke aku ai ma mua o kou manaʻo.)