Hoʻopiʻia nā beets me nā meaʻai kūpono e like me ka magnesium , potassium , a me ka folate . ʻO kaʻoiaʻiʻo, hoʻokahi wale nō kīʻaha beets he 31 milligrams magnesium, 440 milligrams potassium, a me 148 milligrams o folate. He kumu maikaʻi hoʻi lākou no ka huaora C a me ka calcium, a me kaʻai beets kōkua e hoʻopiha iāʻoe i ke kaula me ka hoʻohuiʻoleʻana i nā calories. Hoʻokahi wale nō kīʻaha o nā beets i kukeʻia he 60 mau calo.
ʻO ka nani keʻokeʻoʻulaʻula he kumu ia o nā antioxidants e hiki ke loaʻa i nā pono olakino.
Hiki paha i nā Beets ke hoʻonani, akāʻaʻole. ʻO kēia mau keʻokeʻoʻulaʻula e mālie, nani iki a maʻalahi hoʻi e hoʻomākaukau. E hele i lalo eʻoluʻolu i kou mau maka ma kekahi o kaʻu mau punahele punahele e lawelawe i nā beets.
1 - KeʻAlaʻAlaʻAlaʻAla
Eʻikeʻoe i nā beets i loko o kekahi hale kūʻai, ma ka māhele hou a me ka lawaiʻa momona. E koho i nā beets e kūpaʻa me nā lau e nānāʻole i ka wilted. Ke hikiʻoe i ka home,ʻokiʻoki i nā lau, akā, e waiho iʻelua iniha o nā koʻi.
- E puhi i kahi wai a hoʻonui i nā beets.
- E puhi i nā beets a hiki i ka manawa eʻoluʻolu ai-30 a 45 mau minuke.
- E puhi i nā beets a ma lalo o ka wai anuanu a wehe i nāʻili (e pale i ka'ākau).
- E paʻi i nā poʻo a me nā'ōlelo aʻo aʻokiʻoki i nā beets i loko o nā pahu.
- ʻO nā mea i hoʻomoʻaʻia i ke kīhāna me ka'ūni pīpī i'ōwiliʻia aiʻole e hoʻoulu me ka pua nani meli.
Inā makemakeʻoe, hiki iāʻoe ke'ānena i kāu beets i kahiʻehā Fahrenheit 400-degree no kahi 45 mau minuke a hoʻokahi hola, a hiki ke maʻa pinepine me ka pahiʻoi.
Hoʻomaʻa houʻia ka beets i ka mea maikaʻi, akā,ʻoi aku kaʻoluʻolu o ka beets (a me ka liʻiliʻiʻole). ʻO nā mea a pau e pono ai kāu e hana, e wehe i ka mea hiki, e hoʻolū i nā beets a hiki paha ke hoʻoulu i kahi o ka mint, aiʻole kāu mea kanu punahele.
2 - Beets i kahi Saladi
Hoʻopili ke Beets i kahiʻala a me ka lahilahiʻulaʻulaʻulaʻula i kahi kaumona'ōmaʻomaʻo maikaʻi. E hoʻopili i kahi pīpī me kahi paʻi mandolin a hui pū i nā'āpana me ka arugula a me nā greens i'āwiliʻia, i kekahi mau'āpana 'aila a me nā pears, nā nati, a me ka lihi. ʻO luna me kaʻaʻahu laulaʻula a iʻoleʻo kāu punahele punahele.
He maikaʻi a hoʻonaniʻo ia i nā beets, akā inā makemakeʻoe i kahi'ōmole haʻahaʻa, eʻoki i nā beets malulu i loko o nā cubes a hoʻonui aku i kekahi salakeke. E hoʻopau me ka loleʻaʻahu māmā a vinaigrette a heʻona maikaʻi kāu.
3 - Eʻoni ma kahi Smoothie a iʻole Beet Juice
He mea kūpono nā beets no nā laleʻaleʻa no ka mea ua hoʻonui lākou i keʻano a me kaʻai maikaʻi i kēlā me kēia'eneʻolu me kaʻole e hōʻoki i kekahi mau meaʻai. Hāpai maikaʻi lākou i nā hua, cherries, a me nā pomegerane no ka mea,ʻo ka mea waiwai nui i ke kani hue e hana i ka nani maikaʻi.
Akā, ināʻaʻoleʻoe i ka laleʻa, hiki iāʻoe ke pāʻani i ka waiʻona ,ʻo ia wale nō a i hui pūʻia me kekahi mau huaʻona'ē aʻe, a loaʻa i ka meaʻai likeʻole.
4 - Beet Pickles
Hiki i nā'ōpena kohoʻia heʻahaʻainaʻono a hiki ke hoʻohanaʻia me ka mūkini i ka manawa awakea, ma keʻano he meaʻai ma mua o kaʻaina awakea, aiʻole (i kaʻu punahele kakahiaka nui me nā hua a me ka pulu. Hoʻopiʻiʻia nā pipi beet ma ka hale a lōʻihi lākou. Hiki nō iāʻoe ke loaʻa iā lākou i nā hale kūʻai kūʻai a me nā hale kūʻai kūikawā.
5 - Beets ma kahi Pizza
Make mākou i ka pizza, akāʻoi ke kiʻekiʻe i nā calories aʻaʻole maikaʻi ia noʻoe, no laila keʻike nei mākou i ke kiʻi no nāʻanoʻoihana maikaʻi . ʻO kahi o kaʻoi aku o ka pizzaʻoi aku kaʻoi aku kaʻoi aku o kaʻaiʻana i ka paʻakai a hoʻonui i ka nui o nā maʻi. Hiki iāʻoe ke nānā i nā pepa, nā'āmoa, ka'ōnihi, a me ka broccoli, no laila e hoʻomau i nā beets. Hikiʻole iāʻoe ke loaʻa nā beets e like me nā hoʻouka i kāu pizza punahele punahele, akā hiki iāʻoe ke hoʻonui i ka beets i kekahi pizza hale.
6 - Mīpī Beet
ʻO ka pīpī pīpī he naʻau aloha, maikaʻi, aʻoluʻolu, aʻaʻoleʻoi aku ka paʻakikī i ka hoʻomākaukauʻana i ka home. E'āpala a hoʻoneʻe paha iʻekolu beets, e wehe i nāʻili aʻokiʻoki i'āpana. E kau i nā beets i loko o kahi kōpena liʻiliʻi a me ka hoʻouluʻana i hoʻokahi kīʻaha o ka pipi a huaʻai. E hoʻokuʻu iʻekolu mau cloves o ke kālaka, kahi lālā bay, a me ka hapa hapalua o ka thyme maloʻo. E lawe mai i kahi'ōhū a hoʻolima no nā minuke heʻumi.
Wehe i ka paila mai ka wela, a eʻoluʻolu ia no nā minukeʻelua. A laila e hoʻomaʻemaʻe i kāu kānana i loko o ka mea holoi. E hoʻomoʻa i kahi paʻakai iki a me ka pepa, a me kahi meaʻono hou. E lawelawe me ka meaʻai mehana hou.
7 - Nā Paʻa i hui me ka Pīpī
E hana i kahi mīpala paʻakai a me ka salalamu'atila ma o ka hoʻohuiʻana i ka beets a me ka paʻakai pa'ū e hoʻomaʻamaʻaʻia me ka hinuʻailaʻono, chives, ka paʻakai, a me ka pepa. A iʻole hiki iāʻoe ke hoʻohui i nā beets i hoʻomaloʻoʻia i kāu palaoa pālaʻi maikaʻi loa.
E hoʻomaka me kekahi'ōleʻa'alalaʻai'alapona i ka meaʻai (e nānā i nāʻano māmā no ka mālamaʻana i nā calories). Eʻokiʻoki i ka hapalua o nā'ōlaʻiʻuala a hoʻololi me ka nui like o nā pēpē pēpē a me nā pīpī. A laila e hana i ka mea i kauohaʻia.
ʻO kekahiʻanoʻoluʻolu loa eʻoliʻoli i nā beets a me ka'ailala,ʻo ia ke'ānena. E hoʻohana i kāu meaʻai punahele no nā'ōlaʻi'ānena a hoʻokomo i kekahi mau pipi o nā beets peeled.
8 - Eʻai i nā'ōpū Beet
Ma mua aʻe o ka noʻonoʻoʻana, i ka wā e kūʻai mai aiʻoe i nā beets hou, e loaʻa ana i kā lākou mau lālā nani maikaʻi. Mai kiola aku iā lākou-ʻoi aku ka maikaʻi o nā greens ma mua o ke aʻa. Hoʻokahi kīʻaha o nā'ōmaʻa pipi i ka 4 grams kehe, 36 mau mīmīmū C, ma luna o 11,000 Mokuna Kuleana Aʻo o ka mau huaʻa A, a me ka aneane 700 mau huakani vitamin K. Aia nō he 160 miligrams calcium a me 98 milligrams magnesium. He mea nui ka pilina o kaʻike kai, aia ma laila.
Hiki ke kuke i ka beet greens a lawelaweʻia e like me nā'ōmole'ē aʻe e like me ka'ōina, kale, a me Swiss chard. Akā, e hoʻomaʻemaʻe i ka holoiʻana iā lākou me ka maikaʻi loa e kiʻi aku i kahi lepo e hiki ai ma luna o nā lau. ʻAʻohe mea i hoʻopau i kahi kī nui o ka pīpī liʻiliʻi eʻoi aʻe ana ma mua o ka hukiʻana i ke kiko.
9 - E ho'āʻo i nā Golden Beets
Inā he lawaiʻa maoliʻoe, hiki iāʻoe keʻimi i nā beets gula ma ke kumukūʻai a me ka māla mahiʻai. Ua like lākou me kaʻoluʻolu e like me nāʻulaʻulaʻulaʻula a ua waiwai loa ko lākou gula.
E hoʻohana i nā beets gula ma nā meaʻai hoʻomanaʻo pipi, aiʻole e hana i ka meli olaki me nā paʻi pipi gula, ka mozzarella tīhi me kahi wīnaki balsamic liʻiliʻi a me ka basil haipal.
Nā kumuhana:
ʻOʻAmelika Hui PūʻIa o kaʻOihana Hanaʻai'Aihana Nānā Nūnū Kūʻono no ke Kānāwai Kūlana Kūlana 28. "Hōʻike Pūnaewele: 11087, Beet greens, kuʻi, paʻipaʻi, paʻiʻia, me kaʻole ka paʻakai." Loaʻa iā Mei 30, 2016. https://ndb.nal.usda.gov/ndb/foods/show/2868.
Ka Moku'āinaʻoʻAmelika Hui PūʻIa Waiwai Kūʻaiʻo Nutrition Database no ke Kūlana Kūlana Kūlana 28. "Hōʻike Pūnaewele: 11080, Beets, raw." Loaʻa iā Mei 30, 2016. https://ndb.nal.usda.gov/ndb/foods/show/2863.