Hoʻopihaʻia ka'ōlaʻi i ka meaʻai maikaʻi, e like me ka nui o nā huaora, nā mineral, ke fiber a me nā antioxidants pono. Aia lākou i ka nui loa i ka huaʻa A A me ka beta-carotene. Hoʻolako lākou i ka nui o ka calcium, potassium, lutein, a me ka Vitamin C. Hoʻomaka kaʻuala i ka nui o nā meaʻaiʻai, a he 100 mau calo ka nui o kēlā me kēia mehua hānai.
ʻAʻole i maʻalahi kaʻuala i ka hale kūʻai a hūnā lākou i kahi maloʻo. ʻO ka maikaʻi loa o nā mea a pau loa o ka hui maikaʻi o nā meaʻono a me nā meaʻoluʻolu a ua maʻalahi ka hoʻomākaukauʻana,ʻaʻole ponoʻoe e makemake i ka meaʻai. Eia kekahi laʻana,ʻelima mauʻano e hoʻomaʻala ai a lawelawe i nāʻuala.
1 - Pālaʻi Loa
ʻO ka nani o nā meaʻuala i hanaʻia. ʻO nā mea a pau e pono aiʻoe e holoi, holoi i nāʻili me ka'ōpala, a hoʻokomo i kaʻuala ma ka umu i hoʻonuiʻia i 400 degrees Fahrenheit. E puhi iā lākou no kahi 45 mau minuke a hiki i keʻano o ke kino.
Inā pōkoleʻoe i ka manawa, hiki iāʻoe ke 'ʻoki' i kāu mauʻuala i loko o ka ulaumokūʻau. ʻAʻole i like kaʻulu i ke kīlaʻuala, akā, ua like kaʻono. Kū keʻano ke kaʻina ma muli o ka nui o ka mīkini'eneke microwave, ka nui o kaʻuala, a me ka nui o kāu kuke kuke. Hiki i ka 8 mau minuke, akā e hoʻomaka i ka huli ma hope o 5 mau minuke.
2 - Pākī
ʻO kaʻualaʻuala e hanaʻia i kahi'āpana nani me kēlā momonaʻalani nani. He mea maʻalahi ke hana a inā hiki iāʻoe ke hana i nāʻuala pālaki maʻamau , a laila uaʻikeʻoe i ka hanaʻana i ka uala i kuʻiʻia, akā ma kahi o ka waiū a me ka waiū, e ho'āʻo i kahi'ōpū puna liʻiliʻi a me ka paʻiʻana o ka kinamona. Inā makemakeʻoe i kahi mea liʻiliʻi loa, hiki iāʻoe ke hoʻomoʻi i kahi māmala syrup a me ka molasses, eʻono ai.
3 - Hoʻokumu'Āpī
Alohaʻo Yum! ʻO nā'ōlaʻiʻuala he mea kupaianaha maikaʻi loa i nā fries French aʻike pinepine akuʻoe iā lākou ma nā menus. ʻO ka hapa nui o kaʻualaʻuala i loaʻa i loko o nā haleʻaina ka hohonu, akā, maʻalahi ka hana ma ka home.
Peel i kekahi mauʻuala'alala aʻokiʻoki iā lākou i loko o nā paʻi ka nui o nā kīhālani Falani maʻamau, i kahi o 1/4 ka laulā. E hoʻokomo i ka mīkoi i loko o kekahi pola nui a hoʻoulu iā lākou me kaʻaila liʻiliʻi a me kaʻaila canola, kahi wale nō e humuhumu pono i nā mea. E kau i kahi pepa pepa ma kahi pepa bakupa (aiʻole e'ōwili i ka pepa me kahi mea'opiʻole) a hohola i nā kui ma waho o ka pepa. Eʻoki iā lākou i 450 degrees Fahrenheit no kahi o 20 mau minuke, aiʻole a hiki i ka wā e luʻu ai i waho aʻeleʻele i loko.
4 - Ma Veggie Burrito
ʻO ka'ōlaʻo o kaʻuala ua hui pū me nā legumes a me ka palaoa a no laila he maʻalahi a me kaʻoluʻolu veggie burrito manaʻo. E hoʻomaka me kaʻuala māla. Eʻokiʻoki i nā'āpana liʻiliʻi. Hāpaiʻo ia i nā pīniʻeleʻeleʻeleʻele a me nā pīni kīʻaha a me ke kīʻaha a me kaʻaila.
E kau i kahi'āpana liʻiliʻi o kēlā me kēia mea i waenakonu o kahi tortilla a hoʻonui i kekahi mea'ē aʻe āu e makemake ai e like me ka hani wela, ka salsa, nā pepa, nā'aliki, ka letus a me ke kāpena. E hoʻopili i kāu mau lole me ka hauʻoli.
Inā he meaʻai holoholonaʻoe, hiki iāʻoe ke hoʻohui i ka moa kua kuʻiʻia, ka pipi, ka puaʻa, aiʻole kekahi mau mea i kālaiʻia no kahi kīʻaha momona a me kaʻono.
5 - Pālaʻi Loa
I ka manawa e hana aiʻoe i ke ahi i ke kuke, ka iʻa, ka moa paha, e hele i mua a hana i kaʻualaʻuala e like me kaʻaoʻao. E hoʻomaka i ke kinipona i nāʻualaʻalani i loko o ka walaʻau (e like me ka haʻina o ka hamo) a hoʻokomo i loko o ke pola. ʻO ka manawa me ka paʻakai a me ka pepa a kau iā lākou ma luna o ka'āpana, ma luna o ke ahi wela no kahi o 3 mau minuke ma kēlāʻaoʻao a me kēiaʻaoʻao, aiʻole lōʻihi paha no ka loaʻaʻana o nā mele e hoʻomau ai.
E hoʻokuʻu i nā pele mai ka wela kūpono a e hoʻopau lākou i ka kuke. Pono eʻaneʻane i ka hapalua hola. Pono e hoʻololi i hoʻokahi aʻelua paha o lākou e kuke.
ʻO kahi hua'ōlelo mai
Hoʻopihaʻia kaʻuala i ka huaora, nā mineral, fiber, a me nā antioxidants . ʻAʻole lākou i ke kiʻekiʻe loa i nā calories pēlā i kūpono lākou e lawelawe ma keʻanoʻaoʻao me kāu pūmua punahele.
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