ʻO ka'ōmoleʻokiʻia o ka'ōmole me nā Walnuts a me nā Cherriesʻala

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 323

Kaona - 8g

Kāpena - 57g

Paena - 9g

Ka lōʻihi manawa 45 min
Prep 5 min , Cook 40 min
Nā lawelawe 2 (1 1/4 kapu i kēlā me kēia)

ʻO nā'āpana hoʻolimalima (e like me ka paukena) a me nā cherie maloʻo ua waiwai i nā carotenoids , a ke kino e hoʻololi i ka huaʻaʻa A, kahi waiwai nui no ka hana kūpono a mālama i nā pūnaeho maikaʻi. ʻO ka'aluʻa kekahi i loko o ka lutein a me ka zeaxanthin, nā caroteno kalameʻa kalaʻula e kōkua ai e pale i ke ola o ka maka ma o ka kānanaʻana i nā kukui ultraviolet ikaika loa e hiki ai ke hoʻopōʻino i ko mākou maka maka a me ka retina.

ʻO ka hoʻohuiʻana i kēia mau meaʻai meʻa me keʻano o ka oatmeal maikaʻi, hoʻololiʻoe i kāu kakahiaka kakahiaka maikaʻi i kaʻai maikaʻi. ʻO kaʻaiʻana i ka oatmeal waiwai nui o ka fiber-e hiki ke kōkua i ka hellesterol a me ka hopena i ka puʻuwai.

Nā meaʻai

• 1/2 kīʻaha o ka palaoa
• 1 ka wai wai
• 1/2 kīʻaha momona momona
• 1/2 kapu paukena puree
• 1/2 teaspoon meramona
• 1/4 teaspoon nunu
• 1/4 teaspoon kupulau
• 1/8 teaspoon cloves
• 2 punetēpē kaʻina kahe
• 2 punetēpuni 'āpuni punetē
• 2 punetēpē maloʻo

Hoʻomākaukau

1. E kau i nā oats i loko o kaʻenehana a me ka wela ma luna o ka mea kiʻekiʻe, e hoʻoulu pinepine, a hiki i ka hoʻomakaʻana o ka'ōlolo e hoʻomaʻemaʻe, e 3 mau minuke.
2. E hoʻomoʻi i ka wai a me ka waiū a lawe mai i kahi maʻiʻeha, e ulu pinepine.
3. E ho'ēmi i ka wela i kahi haʻahaʻa haʻahaʻa, e uhi i ka'ōpala a me ka kuke, e hoʻonāukiuki i kekahi manawa, no ka 15 i 20 mau minuke.
4. E hoʻokomo i ka pumpkin pumpkin, meaʻala, a me 1 punetēpī kahe maple a me ka hoʻonaneaʻole, e hoʻouluulu i kekahi manawa, no 5 mau minuke'ē aʻe.

1. E hoʻopau i ka wela a komo i loko o 2 mau kīʻaha.
2. E hoʻomaʻemaʻe i ka walnuts ma kahi ala maloʻo a hiki i kaʻalaʻala a ke hoʻomaka wale nei i keʻeleʻele, kokoke i 3 mau minuke.
3. E hoʻokaʻawale i nā'ōmole pauna, nā huaʻi maloʻo a me ka hapalua o ka pailakeke ma waena o nā ipuʻelua.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

No kahi hoʻolālā kauwela, e lawe i ka waikena puree a hoʻonui i ka waiū ma kona wahi. ʻO ka laweʻana i ka paukū, he māla momona, e ho'ēmi iki i keʻano o ka waiʻopaʻa (1/2 kapu o ka waiū he 6 grams o ka waihā me ka 1/2 kapu paukena pauka, he 10 grams o ka waikahu) a hoʻonui i ka waiwai i loko o ka ka meaʻai.

No ka pīpoki antioxidant, luna me ka hua hou, nā hua'ōlani a iʻole nā ​​hua pōhaku i kālaiʻia e like me ka peaches, plums, a me nā nectarines.

Nā lawelawe a me lawelawe lawelawe

Ma mua o ka hoʻohanaʻana i ka paukena kēne puree, ho'āʻo e hana i kāu puree pono'ī me ka pauka a iʻole ka hoʻouka kaua. E puhi i ka umu i 425F, eʻoki i ka'āpala i loko o ka'āpana me ka pahiʻoi.

Hoʻopuka i nā hua kanu a mālama no kahi hoʻohana hou.

E kńkau i kahi pepa ulana me ka pepa pepa a kau i ka pae pipi ma luna. E kulu i kēlā me kēlā me kēia meena me 1/2 ka 1 teaspoon oliveʻaila. E kīʻaha no 45 mau minuke i ka hola 1, a hiki i ka'ōʻana o ka'ōpala. E lawe i waho o ka umu ae hoʻomaha. Peel i waho o ka kikokiko a me ka puree nā'alupaluʻoluʻolu me ka mea holoi lepo a me ka mea holoi lepo.