ʻO ka meaʻala me kahi meaʻai

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Kāleka - 53

Kaona - 4g

Kaomi - 4g

Paena - 2g

Ka LāʻEwa 12 min
Prep 2 min , Cook 10 min
Nā lawelawe 8

ʻO ka hōʻiliʻiliʻana a me ka hoʻomāmāʻana,ʻaʻole kahi maikaʻi wale nō e hoʻomākaukau ai i nā mea kanu. Akā,ʻo kēia mauʻano hoʻomeheu lawe mai i nā meaʻoluʻolu a me nā maʻalahi me ka loaʻaʻole o nā momona hou a me nā calories. Hoʻokumuʻia kaʻono a me kaʻono i ka meaʻai, a me ka momona i loko o ka mea kanu, a me kahi kīkī liʻiliʻi a me ka nani maikaʻi. Ma keʻano he uku hoʻonui, kaʻaila a me ka palaoaʻole,ʻaʻole lākou e hoʻomākaukau nui, no laila, he mau ala maikaʻi kēia no ka loaʻaʻana o ka meaʻai olakino, wikiwiki i ka papa.

Nā meaʻai

• 2 paona pī
• 2 hui pūʻailaʻaila
• ʻO ka paʻakai, ka pepa, a me nā mea kanu o ka koho
• Kō koho: he mau'ōmole o ka wai lemon

Hoʻomākaukau

I ka lā

1. ʻO ka umu heona i 425 F.
2. Inā lahilahi nā iheʻilima, e hoʻopili i nā wēlau a hoʻolei; ināʻeleʻele ka lāʻau, e hōʻoki i ka hopena a me ka peel ikaika me ka mea nānā hua.
3. E kau ka'āpiʻoki ma kahi kuki kukui a me ka pī panai.
4. Kaulei i kaʻaila ma luna o ka pīpaka a kāpīpīʻia me ka paʻakai, ka pepa, a me nā mea kanu e koho ai. Inā hoʻohana, e kau i ka wai lemon. E hoʻohana i kou mau lima eʻoluʻolu i ka uhi ponoʻia o kaʻupena.

1. E kīʻaha no 5 mau 10 mau minuke, a hiki i ka wa eʻoluʻolu a hoʻomaka i ka char.

Ma ka Grill

1. Hoʻomohoʻo ia i kaʻenehana.
2. Inā lahilahi nā iheʻilima, e hoʻopili i nā wēlau a hoʻolei; ināʻeleʻele ka lāʻau, e hōʻoki i ka hopena a me ka peel ikaika me ka mea nānā hua.
3. E kau i ka pūʻakai i loko o kahi pāʻani āpau.
4. Kaulei i kaʻaila ma luna o ka pīpaka a kāpīpīʻia me ka paʻakai, ka pepa, a me nā mea kanu e koho ai. Inā hoʻohana, e kau i ka wai lemon. E hoʻohana i kou mau lima eʻoluʻolu i ka uhi ponoʻia o kaʻupena.
5. E wehe i nā ihe mai ke kīʻaha ae kau pololei ma luna o kaʻenaʻena wela, e hoʻohuli wale i hoʻokahi manawa i ka manawa e 'ai ai, e pili ana i 5 mau minuke-e nānā ponoʻole i ka wela o kaʻalani.

Nā Huakaʻi Ola o'Apaʻi

He puna maikaʻiʻo'Asakagus ka huaʻai K, kahi kumu maikaʻi loa o ka huaʻa A A, ka palahalaha, ka hao, a me ka hao, a me kahi kumu maikaʻi o ka huaora C. He kumu maikaʻiʻo ka pīpaka i nāʻano phytonutrients , e like me nā antioxidants e hiki ke kāohi i ko mākou mau pūnaewele mai hewa.

He mau kumuʻeleʻele lākou no ka inulin, kahi mea e kākoʻo ana i ka huakiko kino i loko o ko kāua puʻupuʻu. 'Ōleloʻiaʻo'Asakagus heʻano olaola maoli no ka huiʻana o nā mineral a me ka amino acid i kapaʻia he asparagine.

Nā Pāʻani Asparagus

Ma waho aʻe o nāʻano'ōmaʻomaʻo'ōmaʻomaʻo maʻamau,ʻelua mauʻano likepaka i loaʻa.

Hiki ke hoʻohanaʻia nāʻano likeʻole a me nāʻano o nā mea'alapoki i nā mea huli.

• ʻAnoʻAlaʻApa:' Alike nā'apena asa me nā mea'alamaʻomaʻo'ōmaʻomaʻo keʻole lākou e hoʻoneleʻia ka mālamalama e ka lepo lepo e pili ana i ka'ō'ō'ōpuʻu. ʻAʻole hiki i ke kumulāʻau ke hua mai i ka chlorophyll me kaʻole o ka mālamalama, no lailaʻaʻoheʻano'ōmaʻomaʻo i ka'ōpū. ʻAiʻia kaʻono'āpanaʻeleʻele i ka meaʻono a heʻuʻuku aʻe ka maikaʻi ma mua o ka'ōpoki'ōmaʻomaʻo.
• Palekana aiʻoleʻApaʻAla Lamera: Uaʻikeʻia kēiaʻanoʻo Viola a heʻano likeʻole lākou mai nā'ōpiʻomaʻo uliuli a me ke keʻokeʻo. ʻO ko lākouʻono ke hoʻomanaʻo nei i nā artichokes a loaʻa iā lākou ko lākouʻala mai nā anthocyanins e like me nā hua waina a me ke kāpokiʻulaʻula. Kūleʻa lākou i ka'ōmaʻomaʻo i kaʻohi a me ka wikiwiki wikiwikiʻana i nā ihe kaua. Uaʻoi aku ka maʻalahi o lākou.