Pono kou kino i ke kinona no ka mālamaʻana i nā hanana a me nāʻano kiko a makemakeʻia no kaʻoihana kamepiula. ʻAʻole hiki i ka paʻakikī ka loaʻaʻana o ke kinetona mai kāuʻaiʻana, akā,ʻo kaʻaiʻana i kahi pale pūmua kahi ala maikaʻi ia e hōʻoluʻolu aiʻoe i waena o nā meaʻai.
ʻO kekahi o nā pale paʻa i loaʻa i loko o nā hale kūʻai a me nā kūʻai kūʻai maikaʻi he nui o ka protein me ka nuiʻole o nā calories'ē aʻe, akāʻo kekahi kekahi e halihaliʻia me nā meaʻala a me nā mea momona e nānā (a me kaʻono) e like me nā kī kī.
No laila koʻu manaʻo. Hana i kāu iho. Ke hanaʻoe i nā pale pale i ka home, e hoʻomaluʻoe i nā mea a pau e hiki ai ke ola e like me kou makemake.
Pehea e hana ai i nā pākeke pale
ʻAʻole i maʻalahi ka hanaʻana i nāʻapo'elepona,ʻoiai e like me ka maʻalahi o ka kukeʻana i nā papa kukui. A ma muli o kou mālamaʻana i nā meaʻai, hiki iāʻoe ke loaʻa nā hopena e hoʻohana i ka liʻiliʻi liʻiliʻi i ke kō, nā momona maikaʻi aʻoi aku paha i ka fiber, i kēlā me kēia mea e pono ai kāu meaʻai.
ʻO kekahi kumu kūʻai'ē aʻe no ka hanaʻana i nā lāʻau paleʻaina i ka home,ʻo ia ka mālama waiwai nui. Hoʻolekanaʻia nā pale kīʻaha i hoʻopaʻaʻia i ka hoʻohālikeʻana i ka kūʻaiʻana i nā mea kūpono a me ka waihoʻana i kahi manawa pōkole. Makemake au i ka hiki ke hiki iāʻoe ke kālua a me nā mea eʻoluʻolu ai e hoʻololi i nā meaʻono.
Loaʻa ka nui o nā meaʻai hoʻokipa pūpona maikaʻi i ke kukeʻana, nā wahi olakino a me nā kino. Ke huli neiʻoe i nā'ōleʻa paleʻaina, pono eʻimi i nā meaʻai olakino e like me ka o, nā nūnū, nāʻanoʻano a me nā hua maloʻo, me nā paulā pū'ālā aiʻole ka'ūpū.
Pono kekahi mauʻoihana e makemake i ka kuke aʻaʻole kekahi.
E ho'āʻo i kēia pākuʻu pūnaeho pāʻani. Hiki iāʻoe ke hoʻololi i ka mix-ins e like me kouʻano:
Nā meaʻai
- 2 mau kīʻaha i'ōwiliʻia i nā'āpala wikiwiki
- 1/2 kīʻaha kīʻaha vanilla-flavored
- 2 Tbsp hemp
- 1 tsp i ka'alamona
- 1/4 teaspoon nunu
- 1/4 tsp paʻakai
- 1/4 kīʻaha pipi pī
- 1/4 ka pele
- 1/2 kīʻaha wai wai
- 1 tsp vanilla wehe
- 1/2 kīʻaha koko makaleka
Nā kuhikuhi
- ʻO ka umuʻehu mua a 350 kapuaʻi Fahrenheit. ʻO kaʻaila māmā he 8-inch-by-8-inch baking dish with margarine or butter. A iʻole hiki iāʻoe ke pīpī me ke kuke kuke.
- Hoʻopiha i ka oats, ka pauka lepo, nā hemp o nā naʻau, ka kinamona, a me ka paʻakai i loko o ka pola nui.
- I loko o kahi kīʻaha pālahalaha maʻamau, hoʻopiliʻia ka wai pīnati, ka meli, ka wai alamona, a me ka mea vanilla. E hoʻokuʻi i ka manawa a hui maikaʻiʻia. E ninini i kaʻenehana i loko o nā mea maloʻo a hoʻonāukiuki a hiki i ka hoʻohuiʻiaʻana. Kulu i nā kāmele kanikal.
- E ninini i ka paila i loko o ka pāhao tunu. E hohola i ka paila i loko o ka ipu, e hoʻokau paʻa.
- E kīʻaha no 18-20 mau minuke, a hiki i ka hoʻomakaʻana o nāʻaoʻao e hoʻololi i ke gula'ōmaʻomaʻo.
- Laweʻia mai ka umu a hoʻomaha i ka pāha no 20 a 25 mau minuke ma mua o kaʻokiʻana i nā kī.
- E kūʻai i loko o ka pahu fri. Hanaʻo ia i kahi mau pahu lāʻau hoʻokahi.
Hiki iāʻoe ke laka i kāu mau kaola i ke kanaka hoʻokahi a halihali iāʻoe meʻoe no kahi'ā'ā awakea i ka hana a kula paha. A eʻai paha iā lākou e like me kahi'āpanaʻai iki ma hope o kāu kauʻana.
Hoʻopilikino i kāu mau pākeke pāʻani:
- E ho'āʻo i nāʻano likeʻole o ka pauka lepo. He hoʻomaka maikaʻiʻo Vanilla, akā makemake pahaʻoe i ka balekale aiʻole kahi hou.
- E hoʻohana i ka'ōmole'āina a iʻole nāʻano chia ma kahi o nā naʻau hemp. E hoʻopili kekahi o kēia mau koho i nā mea momona momona omega-3.
- Hōʻolo me ka almond, soy a iʻole ka pipi manoma ma kahi o ka pīkī paʻa.
- Hiki ke hoʻokuʻuʻia ka meli no ka agave a me ka mākeke syrup.
- Hiki ke hoʻopiliʻia nā pēpē lakapi me nā kīkoki balaka keʻokeʻo. E ho'āʻo i ka nui o nā hua waina a iʻole nā hua liʻiliʻi liʻiliʻi a iʻole nā hua liʻiliʻi.
Nāʻike pilina
ʻO ka nui o nā meaʻai no kēia mau kaola e hoʻololi ikiʻia ma luna o nā meaʻai āu e koho ai, akā me ka papa hoʻomaʻemaʻe, he 170 mau calories ka pahu, 6 grams ka protein, 23 grams mau kiʻopaʻa, 3 grams kepa , a me 7 grams ka momona 7 grams momona.