Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kāleka - 513
Kaha - 33g
Nā kopa - 43g
Paena - 16g
Ka Honua Wā 35 min
Prep 15 min , Cook 20 min
Nā lawelawe 5 (1 1/2 kapu i kēlā me kēia)
ʻO kēia zesty citrus Kale me ka quinoa salad he mea nui i kēlā me kēia pāʻina aʻu i konoʻia ai, a ua aloha mau koʻu mau hoaaloha iā ia. Hoʻokomoʻia me nāʻanuʻu, nā nati, a me nā hua liʻiliʻi hou,ʻo ia ka uku maikaʻi "uku" e hiki ai iāʻoe ke leʻaleʻa i kēlā me kēia makahiki.
ʻAʻole wale ia he makana kūpono mua i ka laweʻana i kahi ipuʻai,ʻo ia hoʻi kahiʻai meaʻai meaʻai a kaʻohana. ʻAʻole kūpono kaʻu mau keiki i ka hanaʻana i kēia, akā ināʻaʻole kāu'ōpiopio i ka kale , e ho'āʻo i kaʻokiʻoki (ʻo nā aneto hoʻi!) A e hoʻolei i kahi kī liʻiliʻi hou no ka mea pono.
Nā meaʻai
- ⅓ ka wai lemon
- ⅓ kīʻaha puna wahineʻaila
- 1 ka'eneʻena ma ka mākeke syrup
- ʻO ka paʻakai a me ka pepa eʻono
- 1 pāʻina quinoa
- 2 kahe wai
- ½ 'ai i ka sliced a iʻole nā'alemona i hoʻoneleʻia
- 1 ka ipuʻulaʻulaʻulaʻula aiʻole kaʻalani (~ ½ lelo nui a iʻole ka 1 onioni liʻiliʻi)
- 2ʻalani nui,'ōpala aʻokiʻoki i loko o nāʻene'e¼ ini
- 4 mau kapu Kale,'ākī liʻiliʻi
- 1 ka ipu i piha i ka palaoa
Hoʻomākaukau
E hana i ka lole: E hui pū i ka wai lemon, kaʻailaʻaila, a me ka mākeke syrup i loko o kekahi kīʻaha liʻiliʻi paha. E hoʻoluliluli aiʻole e haʻalulu maikaʻi i ka hui. ʻO ka manawa eʻono me ka paʻakai a me ka pepa. E waiho a waiho i loko o ka pahu hau a hiki i ka manawa e hoʻohana ai.
Eʻai i ka quinoa: E hoʻouka i ka quinoa a me ka wai i kahi kōpona liʻiliʻi. ʻOhuʻo ia i luna a hiki i ka papaʻana, a laila hoʻohaʻahaʻa ka wela me ka haʻahaʻa a hiki i ka holoʻana o ka wai a pau - e pili ana i 15 mau minuke. Hoʻowiliʻo Fluff i ka quinoa me kahi lāʻau.
ʻOiaiʻo ka kukeʻana o quinoa, e wela i kahi mea liʻiliʻi i ka liʻiliʻi ma luna o ka mahana wela. E hoʻoulu i nā almonds a hoʻouluulu no kahi o 3 a 5 mau minuke, aiʻole a hiki i ka'ōmaʻomaʻo o ke gula'ōmaʻomaʻo. Wehe i nā'alemona mai ka pan aeʻae i ka hoʻonuanu i loko o ke kīʻaha.
Eʻoki i nā'ālika, nāʻalani, a me ka kale, a hoʻomoʻi iā lākou i kahi kīla nui. A laila e hoʻokomo i ka quinoa kīhā, i nā'alemona, a me ka tīhi. E hoʻoikaika i nā mea a pau.
- E hoʻokuʻu i ka ⅓ ipu o ka lole i ka quinoa salad. E noʻonoʻo pono e hui a hoʻohui hou i ka lole eʻai ai inā makemakeʻia. E lawelawe koke, a iʻole hiki iāʻoe ke uhi a mālama i loko o ka friji no nā lā 3.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
ʻO ka hapa nui o nā meaʻai a pau e hiki ke hoʻololiʻia ma muli o kāu mau meaʻai aiʻole i kāu mea i loaʻa. E ho'āʻo i ka'ōnihi pēpē a iʻole ka'āpana puaʻa'āhiʻu ma kahi o ka kale . E hoʻohana i ka'ōmaʻomaʻomaʻomaʻomaʻomaʻomaʻa (kahi'ōmaʻomaʻo wale nō) ma kahi o kaʻulaʻula / anianihi no kahiʻoluʻolu haʻahaʻa-FODMAP. E hoʻopili i nā'alemona me nā hua paina, nā pecans paʻi, a me nā hua macadamia, e like me ka makemake.
Nā lawelawe a me lawelawe lawelawe
ʻO kēia huamona ka meaʻono e lawelawe ai i ka mahana a me ke anu. Hāʻai au me koʻuʻohana i kēia no kaʻaina awakea, a laila, hauʻoli au i nā meaʻai no kaʻaina awakea i ka lā aʻe - a lawelaweʻia paha i ka anu anuanu a iʻole i hoʻomaʻemaʻeʻia i ka ulana.