Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 209
Kaona - 10g
Kāpena - 15g
Paena - 17g
Ka lōʻihi Wā 95 min
Prep 5 min , Cook 90 min
Nā lawelawe 4 (1/2 kīʻaha pakahi)
ʻO Soy kekahi o nā mea kanu me nā amino acids a pau e pono ai kou kino e hana i ka mea'alapona. He kumu maikaʻi nō hoʻiʻo Soy a me nā micronutrients e like me ka potassium , ka magnesium, ke keleawe a me ka manganese a me nāʻano pono'ī likeʻole, including isoflavones, saponins, acid phenolic, and sphingolipids.
ʻOiai ka hopena o ke olakino i kahi olakino he wahi hana o ka noiʻi, ua hōʻike nā hōʻike e piliʻole ana nā pūnaewele estrogen-like me ka hopena o nā maʻi āpau e pili ana i ka hormone. E ho'āʻo e hoʻohana i keʻano soybeans, soy milk, tofu, aiʻole miso ma mua o ka'āpana o kaʻai, ka pahu, a me nā meaʻai'ē aʻe.
Nā meaʻai
- 1 pākani parani kaomi i ka edamame (ma kahi o 4 mau kīʻaha)
- 2 teaspoonsʻailaʻaila
- 1½ teaspoon ka paʻakai
- 1/4 teaspoon pepaʻeleʻele
Hoʻomākaukau
- E hoʻomau i ka'ōwili edamame i ka pāʻani no hoʻokahi hola. E kau i kahi kaʻa holoi hoʻomaʻemaʻe maloʻo a holoi.
- ʻO ka umu e hoʻolapalapa ai i 350F.
- Hoʻonohonoho i ka leka ma ka pepa baking. Hoʻolapa me 2 teaspoonsʻailaʻaila a kāpīpī me ka paʻakai a me ka pepa.
- E kupa no 30 mau minuke, e paʻi ana i kēlā me kēia 10 mau minuke, a hiki i ka paʻakikī.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
E kiʻi i ka loiloi me nā meaʻala a me nā meaʻala. E ho'āʻo i kahi meaʻai (kahiʻole e hoʻonui i ka paʻakai inā hoʻohanaʻia kēia) me ka lepo a me ke kāleka.
Hiki iāʻoe ke hoʻohana i ka paukū lūlū a iʻole ka turmeric no ka meaʻala maikaʻi.
Nā lawelawe a me lawelawe lawelawe
E hoʻohana i kēia mau momona waiwai waiwai e like me ke kāpena no nā moa a me nā hulu. A iʻole, e hoʻokomo iā lākou i loko o ka pahu e komo ai a leʻaleʻa i kahi pāʻina awakea awakea. E mālama i nā mea i loko o ka fri. Hiki iāʻoe ke loaʻa nā kīpiʻi a me nā kulupena i loko o ka'ōmole ma ka māhele papaha o nā hale kūʻai kūʻai.