Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 179
Kaona - 13g
Kāpena - 14g
Paena - 6g
Ka Honua Wā 25 min
I mua o 5 min , Cook 20 min
Nā lawelawe 8 (1/4 kapu pākahi)
Eʻono i kāu mau meaʻono i ka lauʻala punahele i loko o keʻano ulu. Hiki ke hoʻopihaʻia ka pilina o ke alanui me ke kō, akāʻo kēia meaʻai e pili ana i nā meaʻala likeʻole e hoʻopau i ka meaʻaʻaʻole e makemakeʻia ka meaʻala.
' Amika a me ka pepitas (hua paukino ) e lawe mai i ka mumū e hakakā i nā momona maikaʻi a me ka protein i ka papa,ʻoiaiʻo ka'ōpū o ka'ōpala piha e hoʻopuka i ka'ōpona'okikoki kiʻekiʻe , kahi hui e mālama ai i ka pae o ka ikehu a me ka pōloli ma ke kahakai.
Nā meaʻai
- 1 ka'alamona
- 1/2 teaspoon pumpkin pie
- 1/4 teaspoons ka mea kanu
- 1 teaspoons teaspoons kosher
- 1 teaspoon me ka mīkeke paʻakai
- 1/2 kīʻaha lāʻau'iliane
- 1/4 kapu pepitas
- 1/2 kīʻaha i ka'ōpala huapalapala i kālaiʻia, e like me nā lālā pal a me ka palaoa i kālaiʻia
Hoʻomākaukau
1. Ka umuʻehu e 325F.
2. I loko o ke kīʻaha liʻiliʻi, e hoʻoulu i nā'alemona me ka meaʻawaʻawa pumpkin, me ke kinamona, a me ka paʻakai.
3. Hoʻopiliʻia ka pa'ūpī māpelu ma luna o nāʻanuʻu a hoʻokuʻu i ka pele no ka mea e paʻakai nā meaʻala i nā huapalapala.
4. Eʻoki i nā huapalapala ma kahi pāpale hoʻokahi ma kahi pepa bakupa i kāwiliʻia me ka pepa paʻu pepa a me ka pahu alumini no kahi o 15 mau minuke, a hiki i keʻala.
5. E hoʻouku i ka pepitas i ka pahu 5 mau minuke ma mua o ka pauʻana o ka manawa e hoʻomaʻamaʻa ai.
6. E hoʻokuʻu i nā'alemona a me nā pani me nā huakīkī maloʻo maloʻo a me ka palaoa.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
I nā manawa a pau eʻoki aiʻoe i nā meaʻai mai nā pūʻulu likeʻole (ʻo ia he mahele like o ka walnuts ma kahi o nā'alemona, aiʻole he māhele likeʻole o nā'āpana apana maloʻo ma kahi o nā lāʻau'iliala maloʻo) i nā mea like,ʻaʻole i pau ka huiʻana o nā alahele me kaʻai (ke kinona, nā'aea, a me ka momona) e kūpono.
Eia kekahi laʻana, e hoʻokuʻu i ka kinamona me kaʻanaka e hana i kahi pilina paʻi pila. Hoʻopili i nā hua'ōmaʻomaʻa no ka pepitas e hoʻololi i ke kola / kikokikona. E ho'āʻo i nā huawaina aiʻole nā hua maloʻo maloʻo ma kahi o ka huakoki. Hoʻopili i nā moa'ōpala no kaʻaiʻana o ka palaoa a pau e hoʻonui i ka protein.
Nā lawelawe a me lawelawe lawelawe
E hoʻomaha i mua o ke waihoʻana a hiki i ka hui ke loaʻa mushy. E nānā pono me ka bakena no ka mea hiki ke hele mai kahi kūpono e puhi i loko o nā minuke!
No ka mālamaʻana i nā'āpana ma ke kaʻina, hoʻohui i kahi alahele i loko o nā pahu a iʻole nā peke pūnaewele-luna e hopu i ka - hele.
Mālama kēia i ka meaʻai nui i loko o kāu kaʻa, kā lima, a ma kāu papa hana paha, no ka mea, ua lako mauʻoe i ka lāʻau olakino, ponoʻole, aʻaʻole e waiho i ka nānāʻana i ka mīkini kūʻai.