Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 200
ʻAi - 12g
Kaomi - 19g
Paena - 5g
Ka Honua Wā 55 min
Prep 15 min , Cook 40 min
Nā lawelawe 10 (1 kapu kēlā me kēia)
Hoʻohui nani nā mea kanu a me nā mea kanu me ka lau āla i loko o kēia pā. Hoʻohana wale i nā'āpana'ōmaʻomaʻo o ka maʻi scallions e hoʻoulu i kaʻono o nā meaʻai nui, i ka mālamaʻana i ka meaʻai ma FODMAP; E lawelawe i nā'ōpiliʻili alapalipili ma kaʻaoʻao no nā hoaʻai eʻaiʻole ana i kaʻai haʻahaʻa FODMAP.
Ma waho aʻe o ka liloʻana i ka IBS-hoaaloha,ʻo ka huapalaa lauhalaʻeleʻele Greek ka mea e like me kaʻailaʻaila a me ka walnuts eʻoluʻolu i nā palale o ka meaʻaiʻai Mediterranean . Hiki ke hoʻohanaʻia kēia huapalaa huaʻai i meaʻai ma kāu kīʻai nui a hiki i nā meaʻaiʻole ke pani i nā'alamona i kāu lunchbox!
Nā meaʻai
- 2¼ kīʻaha wai
- 1 kaʻaila kahi laiki maloʻo
- ½ teaspoon ka paʻakai
- ½ teaspoon ka'ōpū pepa maloʻo hou
- ¼ kaona lemon wai wai
- ¼ kīʻaha puna wahineʻaila
- 2/3 kapu i mea kanu hou (Basil, Mint, a me ka Pā Paʻi)
- 2/3 ke kīʻaha'āpana'ōmoleʻulaʻula (mau wahi'āpana wale nō)
- 1 ka ipu'ūpī liʻiliʻi (e pili ana i 4 auneke)
- 2 mau'ōpēpopo kolo paʻu
- 1/3 kapu pāʻani liʻiliʻi
- ½ Kūkono Pelekānia,ʻoʻokiʻia
Hoʻomākaukau
- I kahi'aniani liʻiliʻi, e lawe mai i ka wai i kahiʻeha ma luna o ka wela nui. E hoʻoulu i ka raiki, hoʻemi i ka wela, e uhi a me ka palahalaha a hiki i ka lauʻiiki a paʻa ka wai, 35 a 40 mau minuke. Laweʻia mai ka wela a hāʻawi i ka laiki i ka mahu no 5 mau minuke me ka uhi. A laila, e wehe i ka uhi a hoʻokuʻu i ka laiki a kokoke i ka lumi wela.
- E hoʻonaninu i ka paʻakai, ka pepa, ka wai lemon, kaʻaila, nā mea kanu, nā'ōmole pāʻani, ka'ūpulu'ōpiopio, nā kīmato cherry, walnuts, a me ka kukumba. E mālama i ka wikiwiki, aiʻole ka mānele e uhi paʻaʻia a hiki i ka lawelaweʻana.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Hiki ke hoʻohanaʻia ka nui o nā mea kanu haʻahaʻa-FODMAP ma kahi o nā māmakai cherry a me ka kukumba Pelekānia.
Hiki ke hoʻololiʻia nā hua pine a me nā pekī no ka walnuts.
Hiki ke hoʻohanaʻia nā kīʻaha haʻahaʻa haʻahaʻa-haʻahaʻa FODMAP i loko o kēia meaʻai i kahi o, a iʻole paha i ka laiki. E hoʻohana i ka piha oʻekolu mau kīʻaha o kahi laiki i hanaʻia, quinoa, millet, buckwheat, a sorghum.
Nā lawelawe a me lawelawe lawelawe
ʻO keʻano o ka laikiʻeleʻele (ʻo ka palaoa liʻiliʻi, ka palaoa lōʻihi, a pēlā aku) e hoʻomaopopo i ka manawa hana a me ka nui o ka wai e pono ke hoʻohanaʻia. E hoʻohana i kaʻikepili i hoʻolakoʻia ma kahi kīkaʻi kīiki inā loaʻa.