Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 158
ʻAi - 12g
Kahulu - 9g
Paena - 5g
Ka Honua Wā 30 min
Prep 15 min , Cook 15 min
Ka lawelawe 12 (1 muffin kēlā me kēia)
Hāʻawiʻia kēia mau'awaʻaina flagseed mauʻole i ka pono o ka maikaʻi o ka maikaʻi o ka pono o ka maikaʻi, kahi iʻoi aku ka maikaʻi i ka wā e paʻa ai ke olonā, e like me ia ma kēia meaʻai. Keʻole ka lepo, hiki i nā'ōpala ke hele i loko o ka pūnaewele puni honua me ka loaʻaʻole o ka manawa e hana ai i ka kilokilo. ʻO ka'ōpala a me ka'ōleʻaʻaʻole wale ia e lawe mai i ka hīmeni o nā meaʻono i kēia mau momona, akā,ʻo ka puʻu kālā i hoʻohui pūʻia e hoʻomāhuahua i ka nui o ke fiber i hāʻawiʻia e nā olonā. A no ka noʻonoʻoʻanaʻaʻole he palaoa i loko o ka pākī,ʻo kēia mau'awaʻona'ōpū'ōpalaʻae wale nō.
Eʻoliʻoli i kēia mau momona i ka kakahiaka a kakahiaka paha. E kau i kekahi o ka lunchbox keiki a kāu keiki no ka meaʻaiʻoluʻolu a maikaʻi. E like me nā meaʻai wikiwiki a pau, hiki iāʻoe ke hoʻolilo i kēia i loko o kahi pāʻina-pololei e hoʻololi i ka manawa manawa kuke i kahi 40 mau minuke.
Nā meaʻai
- 1 1/2 kīʻaha flaxseed
- 2 teashi i ka palaoa
- 1 punetēpona kaona
- 1 teaspoon nutmeg
- 1½ teaspoon ka paʻakai
- 1/2 kaomi applesauce
- 4 hua nui (i paʻiʻia)
- 1/4 kīʻahaʻaila
- 1/4 wai wai
- 1 punetune vanilla
- 1'ōpona'ōpala (peeled, cored, a me kahi'āpana'āpana)
- Kō koho: 1/2 kīʻaha pākī
Hoʻomākaukau
- ʻO ka heat oven i ka 350 F. Me ka momona he 12-pahu kalo.
- I loko o kahi kīʻaha nui, e hoʻokuʻu i ka palaoa'ōpiopio, ka palolo paolo, kaʻamona, nutmeg, a me ka paʻakai.
- E hoʻoulu i ka applesauce, nā hua, kaʻaila, 1/4 ka wai wai, vanilla, kaʻaila apalaʻa, a me nā pecans paʻi, inā hoʻohana. Eʻoluʻolu me ka maikaʻiʻole, akā,ʻaʻole e pāʻina.
- E ku i ka minuke he 10 mau minuke, a laila e kahe i ka mńhele muhuki a me ka kuke no 18 mau minuke, ai ole ia a hiki i ka puka o ka niho i waho a me ka mńmoku i kahi e huki ai mai nńʻaoʻao o ka pi. ʻO kēia mau muffins he meaʻono ia e mahana aiʻole i ke ana wela.
Ka hanaʻana a me ka mālamaʻana i ka meaʻaiʻo Flaxseed
ʻO nā'ōpala (kahi i kapaʻiaʻo nā loina i kekahi mau wahi),ʻo ia ka hua o keʻano o ke olonā, kahi i hanaʻia ai ka lole olonā. Ke mālama pono nei nāʻanoʻano a pau, akā pono lākou e lilo i meaʻai i meaʻai e loaʻa ai kā lākou pono waiwai kūpono. Hiki i kekahi mea miki liʻiliʻi a me ke kope (meaʻole keʻano) ke hana i kēia i kekona. Hiki nō hoʻi iāʻoe ke hoʻohana i ka mea'alapalapa, akā e hoʻomaopopo i ka pulupuluʻana i nāʻanoʻano aiʻole hiki iāʻoe ke hoʻopau me kahiʻano pīpī pulupulu.
E kūʻai i nā'ōkeke i loko o ka friji, aiʻoleʻoi aku naʻe,ʻo ka pāʻani. E kau wale i kahiʻeke i laweʻia ai nāʻanoʻano i loko o ka'ekekeke lua pahu-type, a hoʻomau hou i ka hoʻohanaʻana i kaʻeke zip.