Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 470
Kaona - 28g
Kāpena - 44g
Paena - 11g
Ka Lā Lahui 75 min
Prep 15 min , Cook 60 min
Nā lawelawe 6 (1 1/4 kapu i kēlā me kēia)
ʻO nā paʻipaʻiʻia he antioxidant a me anti-atherosclerotic 'puʻuwai hauʻoli' no ka nui o nā polyphenols e like me nā tannins, flavonols, anthocyanins, a me ka acid ellagic. ʻO nā huaʻano'opi ka hua'ōlelo nui i ka nui o nā meaʻono likeʻole i ka Mediterranean aʻikeʻia ma nā meaʻai me nā mea e like me ka moa, ka yogurt, a me ka eggplant.
Hoʻopiliʻia kēia meaʻai i nāʻano pomegranate a me nā momona, i kapaʻia hoʻi heʻami, me ka'ūni paʻakai a me ka'ūniu, ka pāʻoma'ōmaʻomaʻo'ōmaʻomaʻo, nā pākī, a me ka waiwai nui o ka protein-and-fiber. ʻO ka pāpale e hanaʻia me kaʻailaʻaila, ka paʻakai paʻakai, a me nā pomeraite. ʻO ka molasses ka pilakeke he mea lahilahi, like me ka syrup-like i hanaʻia mai ka wai pomegranate. Hiki ke hoʻoikaika i ka 'ai o ka meaʻai me kaʻole pono o ka paʻakai a me ka paʻakai.
Nā meaʻai
- 3 mau kīʻaha i kuʻiʻia, kahi maloʻo i ka mahana wela
- 1 ka'ōmole kelepona liʻiliʻi, i paʻiʻia aiʻole i'ōwiliʻia aʻokiʻia i kahi paʻi
- 1 punetuni pomegranate molasses
- 1/2 kaʻailaʻaila
- 1/2 mau pāʻani liʻiliʻi
- 1 'āpau i ka pā'ūla paʻi
- 1 kīʻaha pomeraite
- 3'atike o ke ouncec, uaʻeha
Hoʻomākaukau
- E kau i kahi pāhao i loko o kekahi pola nui a hoʻokaʻawaleʻia.
- E hoʻokuʻi i nā'ōlaʻi paʻipaʻi, nā molasses pomegranate, a me kaʻailaʻaila ma loko o ke kīʻaha, e nininiʻia ma luna o ka mamao, a hui pū a hiki i ka uhiʻiaʻana o ka mamao.
- E hoʻomaʻemaʻe i nā mea kanu i kāpalaʻia ma kahi maloʻo maloʻo ma luna o ka wela wela a hiki i keʻala a hoʻomaka wale i keʻeleʻele, ma kahi o 4 a 6 mau minuke. E hoʻomaha i ka pā.
- E hoʻoulu i nā walnuts maikaʻi, ka paʻipaʻiʻia, nā pomegranate arils, a me ka tīhi paʻi i ka hui waena a me ka hoʻouluʻana a huiʻia.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Ināʻoe eʻimi ana e hoʻemi i ka momona o nā mea momona i ka pāpale, e hoʻohana i ka hapalua o ka nui o kaʻailaʻaila. A laila eʻoliʻoliʻoe i kekahi o ka momona o kaʻailaʻaila, aʻo ka walnuts hoʻi kahi mea momona maikaʻi.
No ka hoʻololiʻana o ka'ōpū, eʻoki i ka hapalua o ka pāʻani no ka meli hou iʻokiʻia. No ka hanaʻana i kēia huaʻona free-free, e hoʻohana i 3 kīʻaha quinoa, i piha i ka fiber a me ka protein, ma kahi o ka farro. ʻO ka lōʻihi, he 15 mau minute wale nō ke kukeʻana.
Nā lawelawe a me lawelawe lawelawe
E hoʻomau i kāu'ōmaʻomaʻo i mua o ka manawa i hiki iāʻoe ke hoʻokuʻu i kāu huamata i loko o 15 mau minuke. Ma muli o kaʻano o ka'āina e kūʻai aiʻoe, hiki iā ia ke lawe i kēlā me kēia wahi mai 15 mau minuke a hiki i 1 1/2 hola eʻoki ai. Pono ka'eneʻai palaoa nui e hoʻonui ai i ka manawaʻaila aiʻole i ka pō kalo; ʻo kahi mamao o ka mamao o ka pārolā he hapa o ka bran i laweʻia, akā, aia nō kekahi mau fiber; ʻO ka farro pearledʻaʻole he lālā a me ka manawa liʻiliʻi eʻoki ai.
Pono e heluhelu i kāu mau'ōlelo hoʻolapalaʻa ma mua o ka'ūʻana. ʻO ka mea maʻamau, ke kuke ka farro i kahi lālā 1: 3 o ka mamao a hiki i ka wai, akā, hiki ke palekanaʻoe ma ka hoʻonuiʻana i ka wai i ka ipuhao a hoʻokuʻu i ka hopena i ka hopena o ke kuke.
No ka laweʻana i nāʻanoʻano mai loko mai o kekahi pomeraite,ʻokiʻoki i ke poʻo a me nā kumu ma lalo a hoʻohana i ka pahiʻoi, e kaha i ka pamekaranā a puni nāʻaoʻao.
E wehe pono i ka pomeraite e hōʻike i nā'ōmole o loko, e wehe iā lākou mai ka membrane, ae hoʻokuʻu i kekahi pith. E kau i nāʻanoʻano i loko o ke pola.