Nā Huakaʻi Ola o Ahi Tuna Poke a me pehea e hana ai
Inā makemakeʻoe i ka sashimi a me ka ceviche, alohaʻoe i ka pelapela, kahi hana Hawaiʻi maoli no ka hoʻomākaukauʻana i ka iʻa iʻa. ʻO ka hua'ōlelo 'poke' (ʻo ia me ke 'okay') pili i ka iʻa iʻokiʻia i loko o nā'ōpiopio liʻiliʻi. Hoʻomaʻaʻia nā kuʻuna maʻamau i ka paʻakai Hawaiʻi, ka loʻi a me ka kukui kukuiʻala kukui i hoʻokomoʻia i loko o ka inamona.
Ka Moolelo o Poke
Wahi a ka mea kākau moʻoleloʻo Rachel Lauden i kāna pukeʻo The Food of Paradise: Keʻimi i ka Waiwai Kālā Hawaiʻi, ʻaʻole maopopo i ka wā i lilo ai ka haumia i ipu iʻa maoli.
ʻOiai ua hauʻoli ka poʻe Hawaiʻi i nā iʻa iʻa i hui pūʻia me ka paʻakai a me nā mea'ē aʻe no kahi lōʻihi loa,ʻo ka mea mua i kapaʻia ai ka hewa i loko o kahi pahu kuke i hanaʻia i ka makahiki o 1970.
Nā Huakaʻi Ola o Poke
ʻOiai nō pahaʻoe e loaʻa ai i ka puaʻa a me nāʻano iʻa'ē aʻe,ʻo ka tuna ka iʻa maʻamau i hoʻohanaʻia no ka haumia. He mea maikaʻiʻo Tuna i ka meaʻai maikaʻi no ka mea he kumu nui ia o ka protein a ma keʻano momona a pau loa, akā he kiʻekiʻe i nā omega nui 3 omega-3 i maikaʻi no kou naʻau a me kou lolo. Ua emi mai i nā calories. ʻO ka'āpana o ka tuna'ōmaʻa he 30 mau calories.
Pehea e hana ai i kahi mea maʻalahi ma ka home
Hiki iāʻoe keʻona i nā meaʻai ma nā haleʻaina e pili ana i nā meaʻai o ka Pākīpika.
ʻO kāu mea e pono ai:
E hoʻomaka me ka lama sushi lau hou. Ponoʻoe e hele i kahi hale kūʻai kūikawā a me ka mākaʻi Aseke ināʻaʻole kāu lawe waiwai e lawe. Mai hoʻohana i nā'ōhukai'ōhukai maʻamau. Hanaʻia ka hana maʻamau me ka paʻakai Hawaiʻi a me nā kī kukui i'ōpalaʻia a me ka lepo, kahi i kapaʻia ai lākou he inamona.
He mea paʻakikī kēia mau mea ma waho o Hawaiʻi, akā,ʻo ka paʻakai paʻakai maʻamau a me nā kāpili kūpoki me ka lepo.
Eia kekahi, ponoʻoe i ka Maui o ka onioni inā hiki iāʻoe ke loaʻa hoʻokahi (aiʻole kahi'atika mauʻole ināʻaʻole hiki iāʻoe ke loaʻaʻo kahi onionimaʻo Maui), kekahiʻailaʻeleʻele, heamere sesame, a me ka meaʻalani.
Mea Kai:
- 1 paona ka tuna tuna
- 1/3 kapu mea soy
- 1/3 kīʻaha sliced ripi
- 1/2 kīʻahaʻokiʻoki i ka'ōmaʻomaʻu'ōmaʻomaʻo
- 2 punetēpeluʻelima sesame
- 2 teaspoons kuʻikuʻi nā huakai Macadamia
- 1/8 teaspoon ka paʻakai (aiʻole eʻono ai)
Eʻokiʻoki i nā iʻa i loko o nā pōkā liʻiliʻi liʻiliʻi, ma kahi o 1 iniha ke ana. E hoʻonui i ka iʻa i kahi pola nui.
E hoʻomohu i nā mea i koe a me ka hoʻokuʻu ponoʻole i ka uhiʻia o ka tuna. E uhi i ke pola a kau i loko o ka friji noʻelua mau lā aʻoi aʻe paha. A laila, hiki iāʻoe keʻai ia e like me ia, e hoʻonui i nā kāpili e like me nā kāpena sesame, nā pele a me ka uawe, a hoʻohana paha i kou haumia no ka hanaʻana i kīlaʻau.
No ke aha he Poke Bowl?
ʻO kekahi meaʻanoʻono e like me ka'ōpala e kauʻia ma waho aʻe o kona mau kumu; aʻo nā kūlanakauhale nui loa maʻAmelika Huipūʻia e loaʻa nā haleʻaina e lawelawe ana i nā kīʻaha kīʻaha, kahi e hui pū i ka iʻa me ka laiki a me nā hoʻouka hou. E nānā i nā haleʻaina e hoʻolalelale i ka mea Hawaiʻi a me'Asia paha, a ma kekahi mau kūlanakauhale, eʻikeʻoe i nā haleʻaina a pau e hoʻolaʻaʻia i nā ipu kūpono.
ʻO nā pahu poke āu i loaʻa ai i loko o nā haleʻai e like paha me ka paila Hawaiʻie like me nāʻano likeʻole. Hiki iāʻoe keʻimi i nā kīʻaha kīʻaha me ka iʻa iʻa, kaʻae, ka popo, a me ka tofu, a hoʻokomoʻia me ka avocado, edamame, a me ka mayo e like me ka mea e loaʻa iāʻoe ma kahi hale kumakai sushi.
ʻO nā kīpala nui loa,ʻo ia nō ka raiki keʻokeʻo, e like me ka sushi raihi, akā hiki iāʻoe keʻike i ka zucchini kānini iʻole iʻole ka quinoa ma lalo.
ʻO ka hapanui, he maikaʻi loa nā kīʻaha maikaʻi aʻaʻole nui ke kiʻekiʻe i nā calories. Akā, inā e heleʻoe mai kahi kīʻaha kahiko a hoʻopili i nā pūpū o ka mea malolo malolo a iʻole nā'āpana o ka avocado hiki ke loli ke kāloi.
Pehea e hana ai i kahi pahu poke ma ka home
Makemakeʻoe i ka haumia āu i hana mua ai. A iʻole hiki iāʻoe ke kāwili i kaʻelele a ho'āʻo i ka salmon maʻamaʻa, kaʻohi a me nāʻano iʻa'ē aʻe. Inā makemakeʻoe e hele i kahi kīʻaha kuʻunaʻole, hiki iāʻoe ke hoʻohana i ka nalu o ka tofu, ka nalu paʻu, aiʻole i nā'āpana o ke kuʻi kalo, ka moa, a puaʻa paha.
ʻOiaʻiʻo, ponoʻoe i ka raiki. He mea maikaʻi maikaʻi ka laiki Sushi, akā e hanaʻia ka raiki kekihi liʻiliʻi aʻoiʻole paha. A iʻole e hāʻawi i kahi o ka fiber a hoʻohana i ka laiki laiki. Hiki i nā mea'ē aʻe ke komo i loko o ka avocado, ka uawe, nā kukumba, nā kāloka i kālaiʻia, ka kāpena i kāpiliʻia, edamame, nā'ōmaʻomaʻi a me nā kumulāʻau sesame. Inā makemakeʻoe i kahi kīʻaha spicier, e hoʻopiha i nā paʻi pelo a i kahi kānana sriracha.
Mea Kai:
- 1 paona o ka mea haumia (hoʻohana i nā mea iʻikeʻia ma luna a iʻole kekahi o nāʻike he nui e loaʻa iāʻoe ma ka pūnaewele)
- 2 kīʻaha i ka laiki
- 1'opocado, peeled, hoʻolulu a me ke kāpili a iʻole ka cubed i loko o nā'āpana
- 1 kīʻaha kāpuni
E mahele i ka laiki i kīlaʻia i loko oʻehā mau bola. E hoʻonui i ka 1/4 o ka poke i kēlā me kēlā me kēlā mela a me ke poʻo me ka nui o ka pākoa a me ka kāpena kāpiliʻia. Hanaʻehā.
ʻO kēlā me kēia lawelawe he 280 calories, 31 grams ka protein, 26 grams a me nā haʻalima a me 3 grams ke fiber.
Nā manaʻo'ē aʻe no ka Poke Bowls
He nui nāʻano e hana ai i nā kīʻaha maʻemaʻe ma ka home, e like me Kaleponi Roll kaʻaila me ka tuna a me nā quinoa poke. ʻOiai ka lōʻihi e koho aiʻoe i nā mea like āu e makemake nei, he mea ono ka hopena hopena.
Makemakeʻoe e hana me nāʻoihana ma mua o ka hahauʻana iāʻoe iho? A laila eia kekahi mauʻoihana kupaianaha hou e hoʻomaka ai kāu hoʻomaka:
- ʻO ka Poke Bowls Tofu
- ʻO Ahi Tuna Poke Bowls
- Salmon Poke Bowls
> Kālā:
> ChooseMyPlate.gov. "Supertracker: koʻu mau meaʻai."
> Laudan, Rahela. ʻO kaʻai o ka paradaiso: kaʻimiʻana i nā waiwai kahiko o Hawaiʻi . Honolulu: U of the Press Press, 1996. Print.
> Ka 'Oihana Hoʻonaʻauao'AihanaʻAmelika Hui PūʻIa. Nānā Kūlohelohe Nūhou no ke Kānāwai Kūlana Kūlanalana 28.