Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kaloka - 254
Kaona - 9g
Kahulu - 32g
Paena - 14g
Ka Lālā Loa 10 min
Prep 10 min , Cook 0 min
Ka lawelawe 2
I ka wā e'alapalapa ai nā lāʻau uliuli i kēia papahele me kahi pāʻana o ke kō, hana lākou i kahiʻoluʻolu hohonu aʻoluʻolu e hoʻopiha ana i ka yogurt Greek tart.
ʻOkoʻa nāʻano o nāʻano polikino me nā huaʻaʻalaʻeleʻele a me nā huaʻonaʻeleʻele, i nāʻano meakameka (phyto, Greek), me nā anthocyanins a polyphenols . Hiki i kēia mau mea kanu ke hoʻemi i ka loaʻaʻana o ke kanesa a me nā kumu'ē aʻe e like me ka maʻi o ka maʻi, no laila, e komo i ka'ōuliuli a me nā huaʻulaʻula a me nā huaʻai i kāu meaʻai iʻekolu lā o ka wiki e hōʻiliʻili i nā pono.
Eia hou,ʻo nā huaʻano chia i kēia papahele he meaʻoi aku ka maikaʻi . He kumuʻai nui ia o ka omega-3 mau momona momona, ka mea e kōkua i ke ho'ēmiʻana i ka mumuna i ke kino. Ma waena o nā hua, nā kulu chia, a me ka yogurt Greek, ua loaʻa iāʻoe kahiʻalaʻona momona-ʻaihue eʻai i kaʻaina kakahiaka, ka meaʻai, a me kahi'ākena.
Nā meaʻai
- 1 ka lāʻau blueberries, hou aiʻole ka hau
- 1 ka'eneʻena kōma
- 1/4 ke kī i nā kumulāʻau chia
- 2/3 kapuʻaina momona a momonaʻole
- 2/3 wai wai
Hoʻomākaukau
1. No ka compote: Ma kahi o ka'anikani, e hoʻohui i ka blueberries a me ke kōpaʻa a me ka kukeʻana i ka wela mahana, e hoʻoulu pinepine ana, a hiki wale i ka hoʻomakaʻana o nā hua e palupalu a hoʻokuʻu i ko lākou mau wai. Wehe i ka wela a kū a hoʻomaha i ka mahana. I ka manawa anuanu, e kau i loko o kahi pahu, e hoʻopaʻa i ka uhi a me ka hale kūʻai i loko o ka fīhīpiā a hiki i ka wā e hoʻohana ai.
2. No ka huiʻana o ka chia: E hoʻohui i nā huaʻano chia, ka waina a me ka wai i loko o hoʻokahi pahu nui aʻelua paha mau kī liʻiliʻi.
E hoʻomaha, e noho i 5 mau minuke, a laila e hoʻonui hou, e kau ma ke poʻi a me kahi i loko o ka friji i ka pō.
3. I ke kakahiaka aʻe, e hoʻokuʻu i ka chia i loko o ka pola a me ka luna me ka hapalua o ka compote, aiʻole e hoʻopaʻa i ka chia paʻi a hoʻokomo i loko o ka pahu.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
ʻAʻoleʻoe i kaupalenaʻia i nā blueberries no kēia meaʻai. E ho'āʻo me nā cherries, nā lāʻaukilekile, nā lālā, aiʻole nā'āpana'āpala ma kahi o kahi kānana maikaʻi. ʻO kēia mau hua a me nā huaʻeleʻeleʻeleʻele e hāʻawi mai i ka meaʻono maoli a loaʻa nāʻano antioxidant anthocyanin a me polyphenol like me ka blueberries. ʻO ka mea nui loa,ʻaʻole nā helu i nā kaloila.
Nā lawelawe a me lawelawe lawelawe
I loko o nā mahina kauwela, aia nā hua waina ma ko lākou wā kūpono a maikaʻi loa e hoʻohana i nā hua hou. Eia nō naʻe, ke koena o ka makahiki i ka uluʻoleʻana o nā hua, e hoʻoholo ana e hoʻohana i nā hua maloʻo. ʻO nā hua liʻiliʻi nāʻano i hoʻoponoponoʻia -ʻo ia keʻano maʻamau i ke kiʻekiʻe o ka mea i hanaʻia no ka mālamaʻana i nā'āpana hakakā a me ka meaʻaiʻono i ka makahiki āpau.
A inā makemakeʻoe eʻoliʻoli i kēia hana i ka hebedoma a pau, e hele i mua a pālua a'ālua paha i ka papahele, hoʻomākaukau i nā mea āpau i ka pō hoʻokahi, a māhele i nā waihona pahu momona.