Nā ipuʻai meaʻaiʻokoʻa

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 117

Kaona - 7g

Kāpena - 12g

Paena - 3g

Ka Lā Nui Wā 50 min
Prep 20 min , Cook 30 min
Ka lawelawe 12

ʻO nā'āpana momona o nā meaʻai hoʻonani he mea hōʻoia e hiki ai iāʻoe ke hoʻonui i ka mea maikaʻi, akā, hiki paha ke hana i nā meaʻai maikaʻi?

E lawelawe i kēia kīʻahaʻai meaʻai i ka meaʻai ma kāu pāʻina hoʻomaha. ʻAʻole hiki ke hōʻalo i nā mea momona a me nā calorie a kāu mau malihini.ʻAʻole paha lākou e hoʻomaopopo. Hoʻohui ka'ōmole puree i keʻano nani a me kaʻono, kōkua pū i ka mālamaʻana i kēlā me kēia mahele maikaʻi i ka hoʻomaʻemaʻeʻana. Hāʻawi kēia i kēia kīʻaha i ka pākeke anti-inflammatory.

Nā meaʻai

• 4 punetēpē kahi paʻakaiʻole
• 2 hui pūʻailaʻaila
• ½ 'aiʻiki nui, kahiʻakoʻa liʻiliʻi
• ¼ aila seleri,'ālaʻi
• 2 punetēpuni kahi kīʻaha hou,ʻoʻoki
• 1 teaspoon ka lau laume
• ½ teaspoon kosher paʻakai
• ¼ teaspoon'ōmole pepa maloʻo
• ½ cup canned pumpkin puree
• 4 mau kapu o kaʻelemakule kahiko,ʻo ka palaoa a pau, heʻelima
• 1 ½ kīʻaha nui-sodium

Hoʻomākaukau

1. ʻO ka umu e hoʻolapalapa ai i 350F.
2. E puhi i ka pahu muff 12-cup me ka mea 'ai a me ka hoʻokaʻawaleʻana.
3. ʻO kahiʻaila a me ka waiū ma kahi pālahalaha maʻamau ma luna o ka mahana wela.
4. E hoʻoulu i ka'okika, seleni, sage, a me koume; ka manawa me ka paʻakai a me ka pepa a me ka sauté no 3 a 5 mau minuke, a hiki i ka lauʻana o nā aniani.
5. E hoʻomaha i 5 mau minuke a hoʻokuʻu i kahi pola nui me nā'ōpena berena a me ka'ulake.
6. E hoʻonui i ka 2/3 o ka puna wai mea kanu me ke aloha.
7. E hoʻomau i ka hoʻonuiʻana i kaʻaila ma nā'āpana liʻiliʻi a hiki i ka hoʻohuiʻiaʻana.

1. Hoʻopomoʻia ka pipi i loko o nā kīpala mula a uhi i ka pā me ka pahu alumini.
2. E waiho i ka umu a me ka kuke no 15 mau minuke.
3. Wehe i ka'ōmole a me ka baʻa no 15 mau minuke heʻumi a hiki i ka wā he keʻokeʻo gula.
4. E hoʻomaha i ka liʻiliʻi ma mua o 10 mau minuke ma mua o ka lawelawe.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

No ka hoʻomaʻemaʻeʻana i kēia meaʻai, hoʻohana i nā'āpana'āpana gluten-free.

Nā lawelawe a me lawelawe lawelawe

Hana maikaʻiʻia kēia mea hoʻomaʻemaʻe i nā lawelawe o nā meaʻai no ka mea maʻalahi ka mālamaʻana i nā calorie a me ka momona ma lalo o ka mana. No ka mākaukau mua, e hoʻomākaukau i ka pāʻina o mua ma mua o ka manawa a me ka baʻa ma mua o ka lawelaweʻana.

Inā ua pau iāʻoe ka paukena pauk puree, e hoʻohana iā ia i loko o nā ala olaʻole.