Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 395
Kaona - 10g
Kahulu - 64g
Paena - 18g
Ka Honua Wā 30 min
Prep 10 min , Cook 20 min
Ka lawelawe 2
ʻO nā huaʻaila a me nā huaʻaila he mau kumu maikaʻi loa ia o ka huaʻaila C , aʻo nā meaʻai i waiwai i ka huaʻa C ka mea pili i ka liʻiliʻi o nā maʻi āpau e like me ka'ōpū, ka colon, esophagus, vessder, breast, and cervix. ʻO kaʻaiʻana i ka 'ʻai meaʻai a pau' nui me nā huaʻai a me nā meaʻai,ʻo ia ke ala maikaʻi loa e mālama ai i ka nui o nā hua hua a me nā mineral.
Ua piha ka huaʻopa i nāʻano pono'ī e like me ka naringenin, ka limonin, ka peta pati, a me ka lycopene. ʻO kaʻaila ka waiwai i loko o ka pālolo, ka palahalaha, a me ka mau huaʻa A, a aia nō i loko o kahi hua'alaʻula iʻikeʻia he hīmeni.
ʻO ka hua waina heʻanoʻona loa ia, no laila, ua hui pū kēia meʻa me nāʻalaʻala, a ua hoʻomoʻa maikaʻiʻia ke kāpena i ka umu me ka pā o ke kō'alaʻula eʻoki i ka meaʻawaʻawa. E lawelawe me kaʻaʻahuʻeleʻele, hauʻoli a me ka granola homema. Eʻoluʻolu e pilikino kaʻaila i kekahi mau lāʻau, pēlā e nānā ai me kāu kauka a mea hana meaʻai paha ma mua o kaʻaiʻana i kaʻulu.
Nā meaʻai
- 1 ka huaʻona nui o ka ruby
- 1 alani ala
- 1 punetuni ke kō
- 2 mau kīʻaha momona
- 1 teaspoon honey
- 1/2 kapu i ka home granade granola, e like me kēia
- almond a me buckwheat applesauce granola
Hoʻomākaukau
- ʻO ka umuʻeleʻele i 425F.
- Kaha (e nānā i lalo) i kaʻaila a me kaʻalani, e hoʻokaʻawale i nā'āpana mai nā waiʻona (e mālama i nā wai no ka hoʻouluʻana ma luna o hope), a kau i nā'āpana i loko o ka ipu kuke.
- E kāpīpī i ke kaheʻala ma luna o nā'āpana citrus a me ka beʻa no 10 mau minuke, aiʻole a hiki i ka hoʻoheheʻeʻana o ke kōpaʻa i loko o kaʻiʻo kalo. E hoʻomaha no 5 mau minuke.
- E mahele i ka yogoma ma waena oʻelua mau ipu. E mahele i ka meli ma waena o nā kīʻahaʻelua a hoʻoulu i loko o ka yogurt.
- ʻO kēlā me kēia kīʻaha o ka yogurt a me ka hapalua o nā'āpanaʻalani i kālaiʻia a me ka 1/4 kapu kapena. Ka pupuhi i nā wai kalo ma luna.
Nā Hoʻoponopono Māhele a me nā Una
Makemakeʻoe eʻoki i ka meli no kekahi meaʻono e like me ka syrup maʻalā.
Nā lawelawe a me lawelawe lawelawe
No ka haʻaluluʻana i ka hōʻikeʻana, e mālama i ka ulu o ka pahu i loko o ka puhi a me ka mahana i loko o ka umu wela aiʻole ka broiler. E kńkau i kahiʻene lahilahi ma ka hopena kumu a me ka hopena o kēlā me kēia kumu hua'ōlelo. A laila e kī i kēlā me kēiaʻaila i ka hapa ma waena o ka "equator." E pāʻani i ka pīpī halves me kahi kāwele pepa e kāpae ai i ka wai. E kau i kahi pepa paʻipa a kāpīpī i kēlā me kēlā me kēia hapalua me ke kō. E kau i loko o ka umu 425F aiʻole broiler no 7 a 10 mau minuke a hiki i ke kaheʻana o ke kō i loko o ka hua. E lawelawe i ka citrus ma kaʻili me kahiʻaoʻao o ka yogota.
No ka maikaʻi o ka huaʻanoʻano,ʻo ia ke wehe i kaʻili, pith, nā membrane, a me nāʻanoʻano, a e hoʻokaʻawale i kona mau'āpana.
No ka hanaʻana i kēia,ʻokiʻoki i nāʻaoʻaoʻelua o ka hua. E ku i ka hua ma kekahiʻaoʻao a me ka pahiʻoiʻoiʻoiʻoiʻoi, eʻoki aku i ka peel a me ka pith i loko o nā'āpana nui, ma hope o nā'āpana o ka hua ma mua o kaʻokiʻana i lalo. E hoʻololi i ka hua a hana hou a hoʻopauʻia nā peella a pau ka helehelena i'ōniʻoniʻo.
E paʻa i kahi āpau ma luna o kekahi pola e hopu ai i nā wai aʻokiʻoki i nā'āpana mai waena mai o nāʻupena. Wehe i nā hua. Ke hoʻokaʻawaleʻoe i ka hua a pau, e pīpī i nā wai i koe i ka pithy core i loko o ke pola.