Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 198
Kaona - 8g
Kaomi - 31g
Paena - 6g
Ka Lālā Loa 10 min
Prep 5 min , Cook 5 min
Nā lawelawe 2 (1 1/2 kīʻaha i kēlā me kēia)
Hoʻopihaʻia kahi hana kuʻalikalulu me kēia waiwaikiko chocolate chia smoothie, maikaʻi no kaʻaina kakahiaka, ka meaʻai, a me kahi meaʻai maikaʻi! ʻO ka huaʻonika i pihiʻia ka chia pudding e waihoʻia ana me ka wai pīpīʻeleʻele a me ka momona makaleka ka mea i hoʻonaniʻia me ka maiʻa. ʻOiai ua manaʻoʻia e like me ka hana waiwai a me ka palahalaha, ua hoʻopihaʻia me nā mea pāʻokoʻa-ʻawaʻawa e kōkua ai i ke kōʻana o ke koko koko, e like me nā kumulāʻau chia, ka cinnamon, a me ka pauka koko.
Nā meaʻai
- ½ i piha i ka waiūmona almond
- 2 punetēpuni nā huaʻania chia
- ½ teaspoon meramona
- 1 ½ ka nui o kaʻalani maloʻo, iʻokiʻia i loko o ka pahu
- 1 ½ 'ai i ka waiu'alamona i kalo
- 2 punetēpēʻele
- 2 punetēpuni kaʻehu pīpī ka pauka
Hoʻomākaukau
- I loko o ke kīʻaha hanana, e pākī i nā waiʻona almond, nā hua chia, a me ka hinamona. E noho no ka minuke he 10 mau minuke no ka puluʻana o nā huaʻano chia a hoʻokipa i ka wai.
- E hoʻohui i ka maiʻa, ka waimona almond, koko ka pauka, a me ka paukīpī pāpaʻa ma ka mea holoi. Puree a hui maikaʻiʻia.
- E mahele i ka pila ma waena o nā anianiʻelua. ʻO luna me ka smoothie a me ka lawelawe koke.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Uaʻai muaʻoe i nā kumulāʻau chia?
ʻO nā hua liʻiliʻi, e pili pinepine ana me nā makana makana mai nā 80, he meaʻai aʻoi aku ka meaʻai kūpono. Hoʻopihaʻia lākou i nā momona omega-3 , fiber, calcium, a me nā phosphorus .
Hiki i nā'ōleʻa Chia i kahi 10 mau manawa i ko lākou maloʻo i loko o ka wai, i hiki iā lākou ke kōkua e mālama iāʻoe i ka lōʻihi lōʻihi. Ināʻaʻoleʻoe i ho'āʻo i nā kumulāʻau chia, ua like keʻano o ka'ōmole i ka pudding tapioca. Ināʻaʻoleʻoe e noʻonoʻo e makemake anaʻoe, e hoʻohui i nā kumulāʻau chia, ka kinamona, a me nā wai'alamona hou i loko o ka paʻipaʻi, e kōkua ana e hāʻawi iā ia i keʻano o nā meaʻono.
Hiki ke loaʻa nā kumulāʻau Chia, akā inā loaʻa iāʻoe ka manawa paʻakikī eʻike iā lākou, e nānā i ke kaha nui o ka hale kūʻai kūʻai a iʻole e kauoha i nā mea pūnaewele. Hiki i nā huaʻano chia houʻelua nā makahiki 2 a 3 i mālamaʻia i loko o kahi pōmole waiʻole, e like me ke kekena'ōmole.
Hoʻomaʻaʻia kēia meaʻai i kaʻele paona pīpī e mālama i ka momona i lalo. ʻOiaiʻoiai kahi momona o ka huaʻano chia, inā makemakeʻoe e hoʻomāhuahua i ka mea maikaʻi, e'ōwili i kaʻepa paona pīkī no ka likeʻana o ka pīkī paʻa pipi.
Hiki iāʻoe ke hoʻolei i loko o ka lima o kaʻohi e hoʻonui i ka fiber piha.
He hana nui kēia momona e like me kahi'āpena hoʻokipa ma muli o ka hāʻawiʻiaʻana o ke kīkolima e hoʻopiha i nā hale glucose, a me ka pālolo pālolo e kōkua ai i ka mea i nalowale i ka wela. Hiki paha iāʻoe ke hoʻohui i kahi kapi o ka lepo paʻakai baleka ma mua aʻe o ka pauka koko e kōkua ai i ke kūkulu houʻana i nā maʻi ma hope o ka holoʻana.
Nā lawelawe a me lawelawe lawelawe
Ke hoʻomau mau wau i ka maiʻaʻalani ma ka lima no ka hanaʻoluʻoluʻana i nā mea'enelea. Inā loaʻa iāʻoe kekahi maiʻa'ē aʻe e kau ana a puni, e hoʻopili iā lākou ae mālama i loko o ka paʻaleʻa ma mua o ka heleʻana i kahiʻino. Makemake wau eʻokiʻoki i nā'āpana i loko o kahiʻekeʻeleʻele no ka maʻalahi. E hoʻohana i ka pana iʻoi aku ka'ōpū e hoʻomaopopo i kaʻonoʻana o kēia meaʻai.
No ka mālamaʻana i ka manawa i ke kakahiaka, e hana i ka nui o ka chia pudding i ka hoʻomakaʻana o ka hebedoma a mālama i loko o ka fikelihi a hiki i ka wā e mākaukau aiʻoe eʻoluʻolu i kou smoothie. Pono e mālama i ka pila o chia i 5 mau lā.
No ka hāʻawiʻana i ka'alanihi i kahi hauʻikīne e like me ke kūlike, hoʻohana i ka wai liʻiliʻi, a hoʻomākaukau i kahi meaʻai meaʻai ma kahi o ka mea holoi. E ho'āʻo i ka ½ e hoʻomaka a laila e hoʻonui i ka waiu almond e pono ai. Inā makemakeʻoe iā ia keʻano lahilahi, e hoʻomāhuahua i ka waiʻona almond a hiki i ka hoʻokumuʻana i kāu kūpono i makemakeʻia.