Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kaloka - 232
Kaona - 8g
Kaomi - 31g
Paena - 12g
Ka Lā Nui Wā 50 min
Prep 10 min , Cook 40 min
Nā lawelawe 6 (1 3/4 kapu i kēlā me kēia)
ʻO kēia mau meaʻeleʻele māmā a me kaʻono o ka'ōpū e hoʻopihaʻia me ka'ahuʻa momona mai kaʻeleʻulaʻula a me ka waiu niu. ʻAʻole hiki ke lanakila a maikaʻiʻole paha nā meaʻai, no laila, hiki i kaʻohana a pau keʻoliʻoli i ia mea, a hōʻoia i ka meaʻaiʻole ka meaʻai i ka meaʻona. Ua hoʻopihaʻia me kahi hāʻina kū hoʻokahi, mai ka waiū niu pīniu i kahi hōʻailona o ka pīpī pākī uila Thai.
Uaʻike aneiʻoe i ka vegan, ka meaʻaiʻole, a me nā meaʻaiʻai meaʻai a me nā meaʻaiʻaiʻole he mea kōkua i ka hemoglobin A1C? ʻO kaʻokiʻana aʻokiʻana paha i ka meaʻai e hopohopo paha i nā kānaka me ka maʻi diabetic,ʻoiai he mea kanu nā kumuʻai lāʻau hoʻomalu i nā koho o ke kōpena aʻoi aʻe iʻoi aku ka kiʻekiʻe o ka'ōpona. Eia naʻe,ʻo kaʻaiʻana i nā meaʻaiʻole ka meaʻai e hoʻonāukiuki iāʻoe eʻai i nā hua, nā huaʻona, nā kīʻaha piha , a me nā pīni, nā meaʻai e pili ana me ka hoʻoponopono maikaʻiʻana. Hiki ke hiki mai ka hauʻahu i loko o ka fiber a me ka momona waiwai nui, kahi kīnāʻoleʻia, hiki iā ia ke hoʻoikaika i ke koko koko ma mua o ke kālaiʻana.
Nā meaʻai
- 1 punetēpili puna hou kaʻailaʻaila
- 1 pāʻani mele onionio,ʻokiʻoki aʻokiʻoki
- 2 nā'ōleka kālepa, ka'ōpala a minced
- 2 kāloti nui,'ōpala, hoʻopuniʻia, a me kaʻokiʻoki
- 1 ½ punetēpō ka'ūpuni paʻi kala
- 1 14-'unea ke hoʻohaemiʻia nā tōmato liʻiliʻi-sodium
- 1 ka pele kele, kaʻili a me ka paila
- 4 mau kapu i kaʻaila
- ½ teaspoon ka paʻakai
- ¼ ¼ kapune pepa uliuli
- 4 'ai nā kapuʻono
- 1 kaona i ka waiu niu
Hoʻomākaukau
1.ʻO kaʻailaʻaila maʻemaʻe i loko o kahi ipu nui ma luna o ka mahana-wela kiʻekiʻe. I ka wā e wela ai, eʻoki i ka'etena, kalaka, a me nā kāloka 'Oiho a hiki i ka liʻiliʻi o ka'eneka, ma kahi o 5 mau minuke.
2. E kau i ke paʻiʻulaʻula ulaula a kuke aʻaila a liʻiliʻi i ka minuke, kokoke i hoʻokahi minuke.
3. Eʻomi i loko o nā mīmaki paʻi, nā lelo, kaʻaila, ka paʻakai, a me ka pepaʻeleʻele. E lawe mai i kahi ohe, a laila e hoʻopili hou. E uhi i ka'ōpala, e hoʻohaʻahaʻa i ka mahana a me ka mean, a hoʻomehu wale i 20 a 30 mau minuke, e ulu pinepine ana, a hiki i ka manawa e maʻalahi nā papa.
4. E wehe i ka uhi a hoʻoulu i ka waiu niu. Hoʻokumuʻo ia no ka 2 a 3 mau minuke e lawelawe i ka wela.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Inā makemakeʻoe i kaʻai i kāu mau meaʻai, hiki iāʻoe keʻoluʻolu e hoʻokuʻu i ka mea pilikino me kahi'āpana turukiʻuʻuku. E hoʻonui i ka 8 a 12 mau ounʻa o ka turkey'āina ma hope o ka holoiʻana i nā mea kanu me ka paʻiʻulaʻula, a laila eʻaila a kuʻunu kaʻiʻo. Inā makemakeʻoe e hoʻonui i ka protein i ka wā e mālama mau ana i ka meatless, e hoʻoneʻe i nā kopa o ka mea i hoʻomoʻaʻia i ka topa ma ka hopena o ka kukeʻana.
Makemake wau i kēia māhele he alaʻono ia e hele ai i loko o nā lau nahele lau. ʻO ka papa hoʻomākaukau no ka kale, akā hiki iāʻoe ke hoʻohana i ka'ōnihi, kākā, a me nā kīʻaha. He waiwai nā greens i nā antioxidants , e like me nā carotenoids hiki ke kōkua i ka paleʻana i kekahi mau hiʻohiʻona maʻamau i waena o ka poʻe me ka maʻi diabet.
Nā lawelawe a me lawelawe lawelawe
No kaʻikeʻana i ka pahūʻulaʻula, e nānā i loko o kaʻailaʻo'Asina o kāu hale kūʻai.
Ināʻaʻole hiki iāʻoe keʻimi ia, eʻoluʻoluʻoe e kāpili i ka paʻi pilapula'ōmaʻomaʻo aiʻole kalamele paha, aiʻole e hoʻohana i kahi teaspoon o ka lepo. Loaʻaʻia ka waiū o ka waiu i ka lawaiʻaʻo Asia.
He mea maʻalahi kēia mea hoʻomākaukau, no laila, makemake wau e pālua i nā meaʻai a me ka kukeʻana i kahi pahu hou. E mālama i kēlā me kēia mea lawelawe o ka mīpala i loko o ka pahu'ilika a me ka ipu aniani i loko o ka pahu pāʻani a hoʻokuʻuʻia no kahiʻaina maʻalahi ma hope o ka lōʻihi o ka lā ma kahi hana, aiʻole e lawe mai i kahi keʻena i kahiʻaina me ka pa'ū.
Inā loaʻa iāʻoe kahiʻoi aku ka nui o ka'ōhūpīpona, e lawelawe i kēia meʻa me kekahi kumu waipiha. E ho'āʻo i kaʻuala'uapa a me ka huamele-mango hua e hoʻonaiʻia me ka wai lime a me ke kui o nā paʻi pepaʻulaʻula he meaʻoluʻolu kaʻoluʻolu a me ke kīʻaha me ka'ōpala maikaʻi. A iʻole, ināʻaiʻuʻukuʻoe i ka waiʻalulu, e lawelawe i kēia'ōpū me kahi salakeke maʻemaʻe i hoʻopihaʻia me nā'ōpala me ka vinaigrette.