Hoʻopihaʻia nā kīʻaha me nā meaʻai a hiki ke maʻalahi
ʻO nā kīʻaha he mea kūpono piha i ka meaʻai maikaʻi. ʻO nā pāʻani no ka pono e ulu ana i nā'ōpuʻu he nui a he nui nāʻano e hiki ai iāʻoe ke hoʻomākaukau i kēia mau mea kanu maikaʻi.
Ke hiki i ka'akoʻokiʻana i nā'ōmole, hiki iā lākou ke māhele iʻekolu mau'āpana, e like me ka nui o ka meaʻai e makemake ai lākou. Ināʻoe eʻoliʻoli nei i kaʻalani kau saladi, nā'ōpuʻu wikiwiki, aiʻole ka puʻuwai momona, loaʻa iā mākou kekahi mau'ōlelo kōkua e kōkua iāʻoe i waho.
Glad Greens
Hāʻawiʻia nāʻanuʻu saladi i nā meaʻokoʻa a kauʻia i kaʻano o " letus ." Hiki ke hoʻomanaʻoʻia nā hua lapalapa a me kekahi mau'ōmole e like me ka'ōnihi i nā gelana.
I ka laulā,ʻo kaʻeleʻele o ka leʻa,ʻo kaʻoi aku o nāʻona palemele maikaʻi. ʻO ka lawaiʻaʻo Iceberg, he laʻana, heʻano haʻahaʻa loa ia i nā meaʻai likeʻole i kona mauʻohana i maʻa. Hoʻomoe ka Romaine i ka 17 mau manawa i ka huaʻa A A a me 6 mau manawa i ka vitamin C me ka lettuce iceberg.
Ke kohoʻoe, heʻano maikaʻi nāʻano o nā greens i kēlā manawa i kēia manawa, no ka mea, nona nāʻano meaola likeʻole. Hiki iāʻoe ke hoʻoikaika mai i nāʻeke i loaʻa i loko o keʻeke o ka hui puna wai , kahi maʻalahi i ka nui o nā hale kūʻai. Ma ka huiʻana i nāʻano lehua kulina me ka'ōniwi, ka'alisa pua, radicchio, a me nā greens like, hiki iāʻoe ke hoʻonui i ka waiwai kūpono.
ʻO kaʻai pono maoli o ka saladi mai loko mai o ke kāpili,ʻo ia hoʻi ka pāpale saladi , no laila ponoʻoe e koho i ke akamai.
ʻO nā pāpale palemele maikaʻi loa he mauʻaila maikaʻi e like me kaʻailaʻaila, a he nui nā waiwai maikaʻi .
He nui nā mea momona a me kaʻaila o ka palaoa iʻoi aku ka nui o ka momona omega-6 a he mea maikaʻi loa ke hoʻokaʻawale iā lākou no ka hapa nui. Hiki iā Mayonnaise ke hana nuiʻia mai kaʻaila. Nui ka poʻe e hoʻohana i kaʻaila hinuʻalani, no laila e nānā i ka lepili e nānā i keʻano o kaʻaila i loaʻa i mua o kou kūʻai.
ʻO kāu koho maikaʻi loa,ʻo ia ka hana maoli i kou lole . He mea maʻalahi ke hana pololei i loko o ke kīʻaha. E hoʻomaka me ka vīneka a me ka lemona a me ka wai lime. E hoʻokuʻi i ka paʻakai, ka pepa, a me nā kauʻana e like me ka makemake, a laila pākī i loko o kaʻaila (e pili ana iʻekolu manawa kaʻaila e like me ka vīnega). E hoʻomoʻa i kēia i kāu mau'ōleka saladi a hoʻokuʻu i ka hui e hōʻaʻahu i nā mea a pau.
ʻO nā'ōpuʻuʻohe-'ohua
ʻO nā mea a mākou e koho ai e like me nā "'ōpuʻu wikiwiki" hiki keʻaiʻia i ka'ōhumu a iʻole i hoʻomaʻemaʻeʻia. ʻO ka'ōina ka hōʻailonaʻoi loa loa o kēia māhele. Lawe wale i kekona wale no ke kukeʻana i kahi lālā'ōpiopio'ōpiopio.
ʻO ka Chard (Chard Swiss) he'ōmaʻomaʻo wikiwiki wikiwiki e hiki keʻai ponoʻia, akāʻaʻoleʻo ia. Hiki ke loaʻaʻo Chard ma nāʻano lelo he nui, iʻoi aku kaʻoi aku kaʻoi aku kaʻoi aku kaʻoi aku kaʻoi aku o ka momona ma mua o ka papa kahiko kahiko Swiss. Hiki ke kukeʻia ke kīpī me nā lau a me nā meaʻaiʻai. No ka laʻana, hiki iāʻoe ke waiho i loko o ka saladi maʻamau ma mua o ka celery. Ināʻaʻoleʻoe i ho'āʻo i ka chard, e kahaha pahaʻoe i ka nani a me ka maikaʻi.
ʻO Chard a he mau wahi maikaʻi loa kahi e hoʻomaka ai me nā'ōniʻi i'ūniʻia, no ka mea, ua maʻalahi aʻawaʻole, e like me nā mea'ē aʻe.
Hoʻopili piliʻia nā beet greens me ka chard a me ka'ōina. He wikiwiki a me kaʻono. ʻO ka Escarole,ʻo kaʻilima dandelion, a me keʻano moekolohe heʻano wikiwiki wikiwiki paha e makemakeʻoe e ho'āʻo.
ʻOiaiʻo ka'apenaʻaʻole i lauhala nui, hiki iā ia ke komo i loko o kēia kāpili,ʻoiai e pili ana i nā greens heartier Kale a me nā kālepa. Ma hope o nā mea a pau, pehea lā eʻole ai ke kāpena maikaʻiʻole e kāpiliʻoleʻia?
ʻO ka pōmaikaʻi i ka'ūniʻi i kīpalaʻia,ʻo ia keʻano nui o nā mea e hiki ai iāʻoe ke loaʻa ka nui o ka meaʻai mai iā lākou. ʻO ka mea maʻamau,ʻeono kīʻaha o nā'ōmole liʻiliʻi e like me hoʻokahi kīʻaha o nā kī. ʻO ka hapanui o kēia mau'ōlaʻi wikiwiki e lawe i kekahi mau minuke wale no e kuke.
Aloha Greens
Ke pale nei nā kānaka i ko lākou kūpaʻaʻana i nā greens haʻahaʻa e like me ka kale a me nā kapa āpau , a he mea maikaʻi loa ia.
E ho'āʻo iā lākou ināʻaʻoleʻoe i kēia manawa no ka mea e hāʻawi ana lākou i nā pono maikaʻi loa o nā greens. Ma hope o ka manawa, hiki paha iā lākou ke lilo i mea punahele.
ʻO Kale a me nā'ōkākā'ōpala he mau mea like loa o ka puʻuwai hearty. Kūpono lākou e kuke, akāʻaʻole naʻe e like me kā ka nui o nā poʻe e manaʻo nei. ʻAe, hiki iāʻoe ke kuke i nā kālepa no hoʻokahi hola, akā inā eʻokiʻokiʻoe i nā'ōmole mai nā koʻi fibrous, hiki iā lākou ke noʻonoʻo i 10 mau 15 mau minuke. He maikaʻi hoʻiʻo Kale no ka manawa lōʻihi.
ʻO ka holoiʻana a me ka mālamaʻana i nā Greens
ʻO ka māmā loa o ka holoiʻana i nāʻaukā e hoʻokomo iā lākou i loko o ka wai nui a hoʻopiʻi iā lākou a puni. Paʻa kēia i ka lepo e iho i lalo. He mea maʻalahi ke hoʻohanaʻoe i kahi ipu nui me kahi mea hoʻokomo no ka hoʻouluʻana i ka pasta. Ma hope o ka holoiʻana i nā kīʻaha, e hoʻoneʻe i ka mea hoʻokomo a hāʻawi i kahi haʻalulu maikaʻi. E maloʻo nā'ōmole no kekahi mau minuke ma mua o ke waihoʻana.
Ma ke kūpono, e maloʻo a maloʻo paha nā'ōmole. E mālama iā lākou i loko o kahiʻeke me ka nui o ka lewa i hoʻokuʻuʻia i waho. Hiki iāʻoe ke mālama i kahi hoʻolālā maikaʻi o ka hoʻolālā ma ke kauʻana i ke kāwili pepa humuhumu i loko o kaʻeke. E kau i keʻeke i loko o ka pahu waiʻai o kāu manuahi.
Pehea e Kuki Kūkā
Hiki ke liʻiliʻi i nā'ōmaʻomaʻo i ka liʻiliʻi o ka wai,ʻo ia hoʻi kahi meaʻono-kahi i hoʻouluʻia-i kālaiʻia i loko o kahi liʻiliʻi o kaʻaila. Hiki iā lākou ke puhiʻia a kāpaeʻia paha, akāʻo ka hapanui e makemake e hoʻohui i nā meaʻono'ē aʻe e hele maikaʻi me nā greens. He maʻalahi kēia me ka braising a iʻole ka hoʻohaʻahaʻa.
ʻO kekahiʻano e hana ai i nā greens, eʻoki ia mau mea me ka hīnaʻi kāhili. He mea maikaʻi loa i kaʻailaʻana i nā hua a me ka tīhi e like me ka'ōpala a ka'ōwili .
Hiki nō hoʻi ke kiolaʻia nā'ōmole ma kahi kokoke i nā mīpala a me nā paepae paepae paha,ʻo ia hoʻi nā'ōpalaʻoi aku o ka'ūlū e like me ka chard.
ʻO nā mea maikaʻi maikaʻi loa
Ke heluheluʻoe i nā mea laʻa no nā greens, hiki hou kekahi mau meaʻai. ʻO ia no ka mea e hele nui ana lākou me nā greens. ʻO nā hui pūʻana o kēia mau mea he mea lanakila wale nō ia:
- ʻAhiʻia i ka meaʻai, e like me ka bacon, ka hausaa, ka momona, a me ka pume pua
- Pākuʻiʻia ka paprika a iʻole ka puʻupuʻu
- Kāleka
- Lemon aiʻole ka vīneka
- ʻO nā'umehana hōkū i kekahiʻano (ka pepa maloʻo maloʻo, ka mea'umeʻena, a pēlā aku)
- 'Apīpī (ʻAʻole hiki iāʻoe keʻono i ka iʻa, akā, heʻano okoa.)
- Hoʻokomo i nā meaʻono
- Ka meaʻai, e like me kaʻaila a me ka liiki
ʻO kahi hua'ōlelo mai
E hoʻohana i kēia mau'ōlelo aʻo i mea hoʻoikaika no ka hoʻonuiʻana i nā lau ākea i kāuʻai. Ināʻaʻoleʻoe i ho'āʻo iki i kekahi o kēia mau'ōpū, e hāʻawi iā lākou i ka loaʻa i kahi mauʻoihana likeʻole. Hiki iāʻoe keʻike i kaʻohiʻana i kekahi mau lau ma keʻano pono'ī wale nō ka mea e pono aiʻoe e leʻaleʻa pono iā lākou.