Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kāleka - 116
Kaona - 9g
Kaomi - 7g
Paena - 2g
Ka Lā Lahui 75 min
Prep 15 min , Cook 60 min
Nā lawelawe 16 (1/4 kapu pākahi)
ʻO ka paʻi kūpono e hiki ke hana i kahi meaʻai maikaʻiʻole. ʻAʻole hiki iā ia ke hūnā i kona waiwai nui, me kaʻaʻahu mai nā anthocyanins, he mau antioxidants i loaʻa i loko o nā huaʻulaʻula a me nā lau e like me ka beets.
ʻOi aku ka nui o kaʻulaʻula i ka Vitamin C, ka pālolo, a me ka fiber ,ʻoiai ka meli a me kahini e hāʻawi i kahi punaeha e mālama ai iāʻoe ma hope o kāuʻai. E lawelawe me kaʻoki houʻana i nā huaʻona a me ka palaoa palaoa pita a pau i hoʻomoʻaʻia i ka umu a mahana.
Nā meaʻai
- 2 beetsʻulaʻula liʻiliʻi
- 1 kaʻailaʻailaʻaila
- 1 15-ʻane hiki i ka'anea ke hana i ka moa, ka wai, a holoiʻia
- 2 punetēpuni'āpana
- 2 kāleka kāleka liʻiliʻi, minced
- 1/2 kaʻailaʻaila
- 2 punetēpō wai wai lemon
- 1½ teaspoon ka paʻakai
Hoʻomākaukau
1. E puhi ka umu i 425F.
2. Peel a hoʻokahe i nā beets a kāpīpī i loko o ka'ōmole me ka tablespoon o kaʻailaʻaila. E kau i kahi pepa liʻiliʻi (e hopu i nā wai e kahe i ka wā e hoʻolapalapa) a e hoʻomoʻa no 45 mau minuke i ka hora, a hiki i ka maʻaʻana o ka beets me keʻio.
3. E lawe i nā beets mai ka umu ae hoʻomaha no ka liʻiliʻi o 10 a 15 mau minuke.
4. E hoʻomoʻi i nā beets i'ānena i kahi meaʻai meaʻai me nā mea i koe a me ka pulse a hiki i ka manawa eʻona ai ka paila.
5. Eʻono a hoʻololi i nā kauʻana e like me ka mea e pono ai.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Hiki i kēia'āpana'eneʻenaʻulaʻula nani a nani ke hana i kaʻoi aku ma mua o ka lōʻihi. E hoʻololi i kēiaʻahaʻaina i ka meaʻai ma ka hanaʻana i kaʻulaʻula ulaʻula!
E hoʻomaka i ka puhi muaʻana i kāu umu a 350F. Eʻohi i ka palaoa pita a pau paha, kahi i hoʻopiliʻia ma luna o kekahi mau momi mīpīʻulaʻula, a hoʻohui i nā'ōmole punahele, protein, nā nuts, a me nāʻanoʻano. E ho'āʻo i kahi hui maikaʻi o ka kale, ka'ōnihi, ke kīkiko a me ka 1 auneke o nā pistachio nuts. E paʻi i loko o ka umu no 10 mau minuke a hiki i ka mahana a hoʻomaʻamaʻa i ka palaoa'onila!
ʻO Pistachio nuts kahi kumu maikaʻi o nā momona momona, fiber, protein, Vitamin B6, a me nā antioxidants e loaʻa nā'āpana anti-infalmmatory a ua hōʻikeʻia e hoʻemi i ke kiʻekiʻe o nā kulukose koko.
Nā lawelawe a me lawelawe lawelawe
E'ākī i kāu mau mea punahele a pau e like me nā kāloti kūkā, ka kukama, ka'alapalū, a me ka broccoli a hoʻokuʻu iā lākou i loko o kēia hummus.
Hiki iāʻoe ke piʻi i luna i kāu salala punahele me kahi dollop o kēia humoho upbeat.
E mālama i kou hummus i loko o ka pahu hau i loko o ka pahu hau hau a lawe pū i nā meaʻai meʻoe i kahi mea liʻiliʻi liʻiliʻi mai kāu huaʻai aiʻole saladi paha. Hiki maikaʻi ka hummus i kaʻaiʻana i loko o hoʻokahi pule.