Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 151
ʻAha - 3g
Kaomi - 24g
Paena - 12g
Ka Honua Wā 30 min
Prep 10 min , Cook 20 min
Nā lawelawe 2 (1 pākahi kēlā me kēia)
Hoʻopihaʻia kēia kānana me nā meaʻai ola kino, e hoʻomaka ana me ke kumu policoli. ʻO Broccoli kekahi hapa o kaʻohana cruciferous mana. Wahi a ka MIND Diet,ʻo nā kīkī like me ka brocoli a me ka puaʻaleʻalehua ka mea lanakila no ka hana o kaʻike. ʻO kaʻaiʻana i ka hapalua o ke kīʻaha i hoʻokahi lā o ka broccoli hiki ke kahi i nā makahikiʻelua mai kou ola hope! No laila, aia kahi maʻi ola kino ma kaʻaiʻana i hoʻokahi mau lā i ka lā o nā'alopolo (e like me ke broccoli, ka puaʻapelu, kale, nā Pōpilikia Brussels) - hiki iāʻoe ke loaʻa ka huamaʻa C , ka palahalaha , ka fiber, a me ka pālolo.
ʻO ka mea hou,ʻo ka aʻa'ōpiopio hou ka hāʻawiʻana i nā pōmaikaʻi kūlohelohe kūlohelohe, a me ka mālamaʻana i ka digestion maikaʻi a me ka hānaiʻana i ka huapalapala maikaʻi ma kou puʻu. ʻO kēia kino a pau no ka noʻonoʻoʻana i ka lolo no ka meaʻo ka hoʻomauʻana i ka hoʻolūʻana a me ka hauʻoli o kou puʻuwai, i nā pono o kou ola kino.
Nā meaʻai
- 1.5 kahe wai
- 1 ka'āpikoli nui nui,ʻokiʻokiʻia i mau'āpana
- 2 punetēpu pakiaka'ōmole hou, minced
- 1 punetuni Sriracha
- 1 teaspoon kalo ma kaʻaila
- 1/8 teaspoon ka paʻakai
- 1/4 kapu Paʻipaʻi Pipi, kaʻi
- 1/2 kīʻaha i ka waiū momona liʻiliʻi aiʻole
- ʻano waiū (koho)
Hoʻomākaukau
- I loko o ka ipu kōpae, e hoʻonui i ka wai a me ka broccoli i ka colander. Ma luna o ka wela, e lawe mai i kahiʻeha a me ka broamoli pumehana no kekahi mau minuke a hiki i ka'ōmaʻomaʻo'ōmaʻomaʻo. E mālama pono eʻole e hoʻopolo a hiki i ka manawa o ka brocol. Ma kahi hakahaka, hiki iāʻoe ke ulaumoku ka broccoli-ʻaʻohe wai e pono ai - no hoʻokahi iʻelua mau minuke e mimiki.
- E kau i ke kūponi ke kuke i loko o ka meaʻai aiʻole ka mea holoi. E hoʻomoʻa i ke kīʻaha o ka wai kuke, e mālama i ke koena no ka hope. Ināʻoe e microwawe ia, e hoʻohui i kahi wai kūpono. Pulse no hoʻokahi minute e hoʻomaka ai i puree.
- E hoʻouka i ka pilau, Sriracha, keleka lepo, ka paʻakai, a me ka paʻakai. Hoʻopili i nā minuke he nui. Inā paʻakikī ke kūlike, e hoʻohui i ka hapalua o ka wai. No kaʻoi o keʻano maʻalahi, e hoʻopili i ka waiū.
- Ka popo i loko o nā ipu a hoʻomehana.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
He mea maʻalahi kēiaʻai. Hiki iāʻoe ke hoʻohui i kekahi meaʻala'ē aʻe me ka broccoli, e like me nā huaʻulaʻula, kāloti, aiʻole nā haoha, a puree i loko.
E hoʻoulu i ke kinetona me kaʻeleʻele i ka huelo a iʻole ka hint o ka tīhi ricotta. I ka hopena, hiki iāʻoe ke hoʻoulu i loko o ka lima lima o nā piʻaʻeleʻele maʻemaʻe a me nā chickpeas no nā mea hou, protein, a me ka fiber.
E hoʻahu i kāu paila me ka paprika'ākope a iʻole ka paukū lepo no ka mea iʻoi aku ka lāhui. Ma kahi o ka Parmesan kahi, e pipi i ka mea'alapona no ka hōʻailona puaʻaleʻa o ka'ōniu momona, me ka protein a me B12 !
Nā lawelawe a me nā lawelawe lawelawe
Ma ka mīkini muaʻana i ka brocololi, e wāwahi i ka cellulose i kahi liʻiliʻi, e maʻalahi ai i ka puree. Inā loaʻa iāʻoe kahi Vitamix a mea'ē aʻe paha ma mua o nā mea i hoʻomaʻemaʻeʻia e like me ko lākou hoʻomaʻemaʻeʻana, eʻoluʻoluʻoleʻoe e kiola i ke broccoli i ke kī.
Hiki ke mālama wela ai kēia mea i ka mahana a me ke anu,ʻo ka mea i makemakeʻia. E lawelawe me ka iʻa iʻa, ka umauma hānai, a me ka tofu.