Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 350
Kaona - 30g
Kāpena - 14g
Paena - 12g
Ka Lā Lahui 22 min
Prep 7 min , Cook 15 min
Nā lawelawe 3 (2 pancakes kēlā me kēia)
ʻAʻole pono nā pancakesʻole e hāʻawi i ka meaʻono. ʻAiʻia kēiaʻano pākena me ka'alemona almond aʻoi aku ka maikaʻi ma mua o keʻano o ka palaoa keʻokeʻo kahiko, aʻoi aku ka maikaʻi o kaʻaila almond aʻoi aku ka meaʻai. Inā he houʻoe i ka hoʻohanaʻana i ka pāʻona almond, e hoʻomanaʻo i kaʻaila almond (like me ka palaoa almond) keʻano likeʻole mai kahi'āpana i kekahi, no laila e hiki ai iāʻoe ke hoʻololi i ka nui o ka wai āu e hoʻohana ai e loaʻa ka lahilahi āu e makemake ai .
Manaʻoʻoe e hoʻoulu i nā blueberries a iʻole nā hua'ē aʻe e like me ka peaches, ka pineapple, a iʻole nā makalekalekalekaleleʻeleʻele no ka loaʻaʻana i ka mea āu e makemake ai. Hiki iāʻoe keʻike i nā pancakesʻoiʻole gluten-free i kahiʻano likeʻole, akā i ka mea'ē aʻe e like me keʻano o nā pancakes. ʻO ke kī i ka gluten-freeʻole e hāʻawi iāʻoe e noʻonoʻo iki aʻe e pili ana i ka hoʻohanaʻana i kekahi mea i kāpaeʻoleʻia. ʻO ka uku, heʻai iʻoi aku kaʻoluʻolu e mālama ai iāʻoe no ka lōʻihi.
Nā meaʻai
- 1 ka ipu'alamona
- 2 hua nui
- 1/4 wai wai (no nā puffier pancakes, hiki iāʻoe ke hoʻohana i ka wai kahe)
- 2 punetēponaʻaila niu
- 1/4 teaspoon ka paʻakai
- 1 kaʻalani kaʻaila a iʻole ka meli i paʻiʻia
Hoʻomākaukau
- I loko o ke kīʻaha hanana, e hui pū i nā mea hana a hoʻopau ponoʻia. E hoʻohana i ka'ōpiki a me ke'ōpiki paha e hōʻoiaʻiʻo ua hui maikaʻiʻia. E noho ka pahu i kekahi mau minuke ma mua o ka hanuʻana.
- ʻOhi e like me kāu hana'ē aʻe i nā pancakes, me kahi liʻiliʻi liʻiliʻi ma mua o ka maʻamau, e like me keʻano o keʻano o keʻano o ka palacakes. Makemake wau e hoʻohana i kekahi pī kīʻole me kahiʻaila niu liʻiliʻi.
- E lawelawe me ka syrup maple a iʻole nā hua hou.
Kōkua: E hoʻomaopopoʻoe i kēlā pancakes i hanaʻia me ka'alemona almondʻaʻole e "hōhā" ma luna o ke ala like me nā pancakes . No laila, ponoʻoe e nānā i kaʻaoʻao eʻike i ka wā e'ōʻeleʻele. A laila ua hiki i ka manawa e pale ai.
ʻO ka Hui'Ohea kaʻu e hoʻohana ai?
Hiki iāʻoe ke hoʻohana i kaʻailaʻaila ma loko o nā meaʻai he nui, akā, hoʻohanaʻia kēia meaʻai i kaʻaila niu no konaʻonoʻoi loa. ʻAʻole wale i kahi momona maikaʻi maikaʻi (kiʻekiʻe i ka momona momona), akā, he mauʻano pono likeʻole e like me nā antioxidants.
I kekahiʻaoʻao'ē aʻe, i kekahi manawa,ʻaʻole pahaʻoe e makemake i kaʻono o kaʻailaʻaila ma nā kīʻahaʻaʻohe momona. Hiki nō hoʻi iāʻoe ke hoʻohana i kekahi o ka momona momona monounsaturated a me nā hinu'alaohu ma kēia hihia no ka mea he hemahema ko lākou a me kahi kiʻekiʻe o ka uahi.
Nā koho alakino hou
- ʻO nā puaʻa: He māmā, maʻalahi, a pumeʻia wale ka piko o ka hau. E ho'āʻo i nā omelets, frittatas, pōpō kakahiaka burritos, aʻoi aku.
- Cereals:ʻOiai kekahiʻano o nāʻano o ka'āpanaʻainaʻole, akā,ʻo ka'ōmole ho'āʻo a me kaʻoiaʻiʻo,ʻo ia ka mea i hanaʻia me ka'ōnihi o ke olonā, ka'alemona almond, a me ke TVP.
- Pale Pōʻakai: E hanaʻia nā pōpō palaoa, biscuits, bread , a me kaʻeke kope me ka'alemona almond, ka palaoa flax, a me nā meaʻai'ē aʻeʻole. A aia ka nui o ka berena wīlīʻole ma laila i kēia manawa.
- Nā Huahana Lapaʻau Spoonable: Yogurt, ka nihi, ricotta, a me ka tofu, i ka hui pūʻana me ka hua, e hoʻomāʻona i kaʻaina kakahiaka. Mai helu i ka hoʻohui waiwai.
No kaʻike hou aku e pili ana i nā meaʻai eʻai i ka mōliaola, aiʻole no nā meaʻai maʻamau, e nānā i kēia pilina e pili ana i ka meaʻaiʻole.