ʻO Lenamona'Ālika a me ka Sage Hoʻokipa Squash

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Kāleka - 233

Kaona - 7g

Kāpena - 44g

Paena - 4g

Ka lōʻihi manawa 45 min
Prep 15 min , Cook 30 min
Nā lawelawe 2 (1 1/4 kapu i kēlā me kēia)

Inā he maʻamau a ma waho paha,ʻo ka'ōmole kapalapala heʻano mahanahana - aʻaʻole wale no ka mea ua wela ia ma mua o ka lawelaweʻana. I loko o kēia'ōpili'ōpiopio i ka meaʻai, nā meaʻala like me ka'amamona, ka sage, a me ka nutuseg hui pū me nā hua'ōmaʻomaʻu'ōniʻoniʻo e hāʻawi aku i nā meaʻono, nāʻono, a me nā meaʻoluʻolu kūpono.

Hiki ke hōʻoluʻolu kēia mea i ka meaʻai. ʻO kahi hana hoʻokahi e hāʻawi iāʻoe 9 grams o ka fiber cholesterol-fighting (ʻo ia 37% o kāu hopena o ka lā). ʻO ka pāpūpila , calcium , a me nā huaʻa C C kekahi ma kahiʻaoʻao hoʻonani. I ka hopena, ua piha kēia mehe me ka huaʻa A A ,ʻo ia ka meaʻalaniʻalani e like me ka'ōmaʻomaʻu a me nā kāloka.

Nā meaʻai

• 4 1/2ʻokoʻa ke kumu o ka'ōmaʻomaʻu,ʻehā
• 2 kalo kāpili, he kupa
• 1 kaʻailaʻailaʻaila
• 1/2 pāʻina kaʻina paʻakai
• 1 1/2 kīʻaha wai
• 1/2 ka pākeke kaona
• 4 lau lau
• 1/4 teaspoon nunu
• nui ka paʻakai a me ka pepa eʻono
• 1 kaʻalani kaʻaila kirimalu a iʻole ka Greek yogurt, no ke kāhikoʻana, koho
• 1 punetēpī pailaʻo ia, no ke kāohi, koho

Hoʻomākaukau

1. ʻO ka umu e hoʻolapalapa ai i 350F.
2. E hoʻomaʻemaʻe māmā i kahi pepa kīʻaha nui a hoʻonohonoho i nā kāmaʻa a me nā kāloka ma luna. E hoʻokuʻu i nā'āpana a puni me kaʻaila a kāpīʻia me ka paʻakai. E'ānaiʻia a maʻa kokeʻia me ke olopā, ma kahi o 25 a 30 mau minuke.
3. E hoʻomoʻi i nā'ōpena i'ōpala i kahi meaʻai meaʻai me ka wai, cinnamon, sage, a me ka nutmeg. Hoʻohui, e hoʻonui i ka wai ma ka pailakeke inā makemakeʻia.
4. E hoʻohui i nā kāohi koho.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

E hoʻohana i ka meaʻai i meaʻai ma mua o ka wai no kahi meaʻokoʻa'ē aʻe, akā e noʻonoʻoʻoe i ka sodium ihirangi i ka kūʻaiʻana i kāu waiwai. Hoʻohālikelike i nā lepili ponoʻole a koho i ka laikini e hāʻawiʻia ka sodium haʻahaʻa ma o ka lawelaweʻana.

Nā lawelawe a me lawelawe lawelawe

ʻO ka'ānaiʻana i nā meaʻai he mea nui ia-ʻo ia ke kōkua i ka laweʻana mai i nā'ōnana maoli o nā huaʻai. Akā,ʻo kahi o ka hopena maikaʻi o kaʻaina maikaʻi, kahi maikaʻi loa o nā meaʻai a me ka momona.

Hāʻawi i nā hua'ōpala i hoʻolūlāʻia i mau minuke e hoʻomaha ai ma mua o ka huiʻana iā lākou, no laila e maʻalahi ka mālama. ʻO ka'ōpala ka meaʻono i ka wā e wela ai, akā hiki ke hoʻohanaʻia i ka anu.