Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 373
Kaona - 27g
Kaomi - 31g
Paena - 7g
Ka Lālā Loa 10 min
Prep 10 min , Cook 0 min
Ka lawelawe 2
Hiki paha i nā Sala liʻiliʻi ke koho maikaʻi loa i ka wā e ho'āʻo aiʻoe eʻai i ka mea olakino, akā i kekahi manawa hiki iā lākou ke lilo i pahele no kāu mau meaʻai . Ma waena o kaʻahi, nā kuʻi, nā moa mīni mīni, a me kaʻaʻahu maikaʻi o kaʻulaʻula, kahi hua'ōlelo maikaʻi 'maikaʻi' e hiki ke hoʻonui i ka momona, calories, a me ka sodium ma mua o ka mea āu e makemake ai eʻai mua.
No ka hanaʻana i kahi sālamu maikaʻi a maikaʻi nui e hiki ai ke kōkua iāʻoe e hōʻea i kāu mau loina olakino, e pili ana kēia huapalaa i kēia mau rula o ke koʻokoʻo.
ʻO ka mua, e hoʻomaka me kahi kumu o nāʻeleʻele'ōuliuli. ʻO ka nui o ka wai leka i ka laumati a me ka nui ole o ka meaʻai. ʻO nā greens o ka pouli, e like me ka'ōniwi , Kale , a me ka lettuce puna ka nui o nā huaora, e like me ka huaora K a me ka hao , ma mua o ka lūlū māmā.
A laila, e hoʻopili i nāʻano hua a me nā mea kanu. Hoʻohuiʻia nāʻano hua a me nā mea kanu āu e leʻaleʻa nei e hoʻonui i nāʻano huaora a me nā antioxidants , me nā mea leʻaleʻa a me nā meaʻono. Hiki hoʻi iā lākou ke hoʻopiha iāʻoe me kā lākouʻili a me ka mea loloa kalo. Makemake au e hoʻohui i nā hua i nā meli, e like me nā huawaina a me nā pea i loko o kēia.
E hele maʻalahi me nā kāpena calorie kiʻekiʻe , e like me ka sīkē, nā koki, nā nati, a me nā hua maloʻo. Ua koho wau i ka paʻakai pepa a me nā pekani no kēia hua bale. ʻOiai lākou meaʻai, hoʻonui lākou i ka calories (a me ka sodium i loko o keʻano o ka lihi), pēlā e palena ai i ka nui āu e hoʻohana nei.
ʻO ka hopena, mai hoʻohana i ka lole bottled a i ka mea ulu. Hoʻopihaʻia lākou me ka paʻakai a me ka momona. Ma kāu hana, e hana i kou lole pono'ī e like me ka vinaigrette balsamic ma kēia hua bale, aiʻole e hele pū me kaʻailaʻaila maʻemaʻe a me ka vīnega e mālama i nā calories, ka sodium, a me ka momona momona.
Nā meaʻai
- 6 mau puna i hoʻonomi pūʻia
- 1ʻili liʻiliʻi, lahilahi i hoʻopiliʻia
- 1/2 kīʻaha i nā hua waina, halved
- 1/4 ka'ōniʻomaʻuʻulaʻula, he lahilahi
- 1/4 kapu pecan halves
- 1/4 ka pahu c cheesebles
- 2 punetēpō balsamic vinegar
- 2 hui pūʻailaʻaila
- 1/2 o ka meli
- pinake hou i ka pepaʻeleʻele
Hoʻomākaukau
- E hoʻomoʻa i ka lethi i kahi ipu nui. I luna me nā'āpana paina, nā hua waina, ka liiki, ka pekī, a me ka tīhi pa.
I loko o ke kīʻaha liʻiliʻi, e hoʻokuʻu i nā meaʻai e kau ai. E ninini iho i ka saladi a hoʻolei i ke kapa.
E mahele i waena o nā papaʻelua e lawelawe.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
E hoʻohana i nāʻano leka i loaʻa iāʻoe, e like me ka'ōpiʻi pēpē a Roman paha. ʻO ka pōʻeleʻele i ka leʻa, nā hua a me nā antioxidants.
E ho'āʻo i kēia salakeke me nā almonds a iʻole ka walnuts ināʻaʻole āu pekena.
Hiki iāʻoe ke hoʻololi i kaʻaila cider winika a iʻole ka waina wilika waina ma ka pāpaleʻana ināʻaʻoleʻoe e mālama i ka vailaʻau balsamic.
Nā lawelawe a me lawelawe lawelawe
He meaʻono kēia hoʻopalapula e like me ke awakea - akā, inā makemakeʻoe i kahi meaʻaiʻoi aku kaʻoi aku, e ho'āʻo e komo me ka iʻa iʻa a me ka moa.
Inā makemakeʻoe i ka sālemaka ma mua o ka manawa, e kali e hōʻailona i ka pāpale a hiki i ka wā ma mua o ka lawelaweʻana iʻole e lilo i ka soggy.