ʻO ka pīpīʻulaʻulaʻo Sicksh Buty

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 377

ʻAi - 12g

Kahula - 65g

Paena - 9g

Ka lōʻihi manawa 45 min
Prep 15 min , Cook 30 min
Nānā 2 (1 kīʻaha kēlā me kēia)

Hoʻokani keʻano o nā Bowls ma keʻano nui a maʻalahi hiki ke maʻalahi i mea e pono ai kāuʻai. Makemake wau i ka hanaʻana i nā kīla palaoa no kaʻaina awakea ma keʻano he mea e hoʻohana ai i nā mea likeʻole e like me kaʻohi a me nā hua maloʻo. ʻO kēia Butticut Squash Grain Bowl he meaʻoluʻolu hoʻopukaʻia i hanaʻia me nā'ōmaʻomaʻu o ka hoʻoilo, nā'ōhiʻa, a me nā huaʻikuʻa maloʻo.

ʻO nā kīʻaha i hanaʻia me nā huapalapalaʻokoʻa , nā huaʻai, nā hua, a me nā peni ka mea nui no kou kahe koko ke piha lākou i ka momona a me ka momona momona, potassium, a me ka magnesium. E hoʻololi i nā kīʻaha a pau paha i loaʻa iāʻoe, aiʻole e hoʻokomo i ka moa i puhiʻia a me nā piʻa no ka hoʻonuiʻiaʻana o ka protein.

Nā meaʻai

• 1 mau kīʻaha paila he hoʻokahi
• 1 teaspoonʻailaʻaila
• 1 teaspoon me ka mīkeke paʻakai
• 1/4 teaspoon meramona
• 1/4 teaspoon pepa pepa hou
• Hoʻopiha i ka paʻakai
• 1/4 kapu pecans
• 1 kīʻaha laiki
• 2 kahe i ka paila pēpē aiʻole ka puna puna
• 1 ka'ōliki'ōpili liʻiliʻi
• 1/4 mau lāʻau'iliane maloʻo

Hoʻomākaukau

1. ʻO ka umu hehi a 400F. E laina i kahi pepa e lapalapa ai me kaʻili lole a me ka moena pīpili paʻa.
2. Hoʻopili i nā'ōmaʻomaʻu me kaʻaila, ka syrup, cinnamona, pepa, a me ka paʻakai. Hoʻomālahalaha ma luna o ka pepa bakena a me ka'ōhinu no 25 mau 30 mau minuke, e ulu pinepine ana.
3. E kau i ka pekani ma kahi'āpana o ka mīpili a me ka mīniki liʻiliʻi a hoʻowali ma 400F no 5 a 10 mau minuke a hiki i ka meaʻala, ke nānā pono.
4. E hui pū. E māhele i ka laiki ma waena o nā kīʻahaʻelua. E hoʻomoʻa i nā greens, ka'ōmaʻomaʻu, nā'ōhiʻa, nā huakoki a me nā pekena.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

E hoʻololi i ka laiki no nā kīhi āu e makemake ai a iʻole ka lima. Hiki iāʻoe ke hoʻololi i nā hua, nā huapalapala i hoʻomapalaʻia, aiʻole nā ​​hua no nā mea a pau āu i makemake ai. E hōʻoiaʻiʻoʻoe e koho i nā hua kuʻiʻole e mālama i ka sodomi haʻahaʻa.

E hoʻomoʻa i nā piʻa kuliki, nā hua, ka moa a iʻole nā ​​meaʻai'ē aʻe no kaʻoi aku o ka protein.

Nā lawelawe a me lawelawe lawelawe

E maʻalahi nā papa hula i ka pauʻana o kaʻohi i loko o kāu pōkiki aiʻole ka pahu pāʻani, e ho'āʻo e hoʻomohala i kahi hanu laiki, quinoa, aiʻole farro no ka hebedoma e hoʻonui ai. ʻO kaʻoihana pūnaewele hoʻi e like me ka laikiʻeleʻele a me kaʻai ka mea maikaʻi.

E hoʻoulu i kaʻailaʻaila, ka balsamic wiliaka, aiʻole kāu mea kanu punahele no kaʻaʻai hou aʻe.