Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kāleka - 205
Kaona - 11g
Kāpena - 22g
Paena - 6g
Ka Honua Wā 30 min
Prep 15 min , Cook 15 min
Nā lawelawe 6
I loko o kēia meaʻai, ke kāpae muaʻia ka'ōpala apalapala i loko o ka wai liʻiliʻi nui e hana i ka laulā a me keʻano momona. A laila, e nininiʻia ka waiū o nā waiū momona liʻiliʻi, nā hua, a me ka palaoa āla palaoa i luna aʻokiʻia a hiki i ka paʻi.
He puna maikaʻi nā'ōpala i ke ahi a me ka huaʻaa C, a aia kekahi mauʻano palekana e like me ka quercitin, a heʻano palekana ke kino ma ka paleʻana i ka uluʻana o kekahi mau pūnaeho kanesa.
Ua like ka likeʻana o ka'ōpuʻu'alaina i ka palaoa palaoa a pau, e hāʻawi ana i ka meaʻono i kahi fiber kiʻekiʻe, i ka palaoa i kūkuluʻia. ʻO ka spelled flour also has the water solubility,ʻo ia hoʻi, hiki ke maʻalahi i nā meaʻai e ke kino.
Na kēia meaʻai e kōkua iāʻoe e hana i ka hapalua o ka palaoa āu eʻai nei i kēlā lā i kēia lā i ka'ā'ī'ōpū . Me kaʻaiʻana i nā hua, nā huaʻona, nā pīni, a me nā lekile, e hālāwaiʻoe i kāu koi i kēlā me kēia lā , e mālama ai i kou puʻuwai a me kou puʻuwai i nā maʻi āpau e pili ana.
Nā meaʻai
- 3 hua nui
- ¾ kaona momona momona
- ¾ kaʻaila palaoa
- 1 teaspoon vanilla kahi
- ¼ teaspoon ka paʻakai
- 1 teaspoon cinnamona, i māheleʻia
- 4 punetēpē ka paʻakaiʻaʻole i paʻiʻia, i māheleʻia
- 2 mau'ōlaʻi maʻamau,'ōpala a kikokikona i ka'eliʻoki
- 1 punetala me ka'ōmole koko
- 1 punetēpona ka paʻu paila
Hoʻomākaukau
1. E ho opiha i ka umu i 425F.
2. E hui pū me nā hua, ka waiū, ka palaoa, ka vanilla, ka paʻakai, a me ka hapalua o ke kinona. E hoʻokaʻawale.
3. E hoʻokuʻu i ka hapalua o ka wai pīpī i kahi kapuahi hao ma kahi mahana wela. E hoʻomoʻi i nā'ōpona a'ōpīʻia me ke kōmaʻomaʻu a me ke kinamona. Hoʻomoʻa pinepine pinepine, a hiki i ka hoʻopauʻana o ka'ōpala i ka'ōmole, ma kahi o 4 mau minuke. Hoʻololi i kahi pāpale.
4. E wehe i ka skillet a me ka wela i ka umu no 5 a 8 mau minuke a hiki i ka wela.
E hoʻomoʻi i ka waiū i koe i ka skillet, a hiki i ke kāʻei i ka lalo a me nāʻaoʻao.
5. E hoʻomoʻi i nā'ōpona a'ōpala i ka skillet a ninini i ka pahu paʻi.
6. E hoʻi i loko o ka umu a hoʻomoʻa no ka 15 mau 20 mau minuke a hiki i ka wā e hoʻonaniʻia ai ka pancake aʻulaʻula a puni nāʻaoʻao a hoʻonohoʻia ka kikowaena.
7. Eʻoki i ka pancake i hoʻopauʻia me ka pala o ka pa a lawelawe.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
ʻOiai ka kiʻekiʻe o ka waiū i loko o ka momona momona a me ka cholesterol, i kekahi manawa hoʻohanaʻia e kahi pipi liʻiliʻi i kahi leʻa o ka meaʻai. I ka hopena, hoʻokahi wale nō mea hana i kēia pancake (1 / 6th of the pancake) wale nō i loko o 2 teaspoon o ka pata (e pili ana i 70 Kaloka, 8 grams ka momona a pau, 5 grams ka momona momona, 20 mg cholesterol). Inā makemakeʻoe i ka nix i ka mea nui loa, hiki iāʻoe ke hoʻohana i kaʻaila kūpaʻa e like me kaʻaila canola. ʻO kaʻaila Canola ka mea liʻiliʻi-ʻole, akāʻoi kona kiʻekiʻe i ka momona, akāʻo kaʻano o ka momona ka mea iʻikeʻia he momona i hoʻomahaʻoleʻia, kahiʻoi aku o ka maʻi kalapona ma mua o ka momona momona.
Nā lawelawe a me lawelawe lawelawe
ʻO ka wā hāʻule ka manawa maikaʻi loa e pā ai i nā'ōlaʻa. E kiʻi i kāuʻohana a me nā hoaaloha a hele aku i kahi pālaʻaiʻaila ma kahi e hiki ai iāʻoe ke koho i kāu mau'ōlaʻa'ōpiopio. He ala maikaʻi kēia e kākoʻo ai i nā mahi'āina āpau a hoʻonani i ka hana kino o waho.