Zucchini Walnut Breakfast Kuki

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 218

Kaona - 6g

Nā kopa - 37g

Paena - 4g

Ka Honua Wā 30 min
Prep 10 min , Cook 20 min
Nā lawelawe 8

Kuhiʻia i ka manawa i kakahiaka? Ma mua o ka hoʻomahaʻana i ka pōʻaleʻa, e ho'āʻo i kēia mau kuki a kakahiaka. Hoʻopihaʻia lākou i nā'ōmoaʻohi piha, a he mea nui loa lākou e hoʻohana ai i kāu lokomaikaʻi o ka zucchini.

ʻO kēia mau kuki nā hana kūʻai hoʻokahi aʻoi no keʻano o nā meaʻai kūpono. Hoʻopihaʻia nāʻeleʻele'ōmaʻomaʻo i nā mea antioxidants pūmau , aʻo walnuts e hāʻawi aku i nā'āpana momona omega-3 e hoʻoikaika i kaʻili, ka lolo, a me ka maʻi ola. ʻAʻohe hewa i kekahi mau meaʻai i ka kakahiaka kakahiaka,ʻo ia?

Nā meaʻai

• 1 ka zucchini nui
• ¾ kapu i ka palaoa
• ½ teaspoon kosher paʻakai
• ½ ¼-paoa ka paila laʻau
• ½ teaspoon meramona
• ¼ kapu keʻokeʻo ke koko'ōmaʻomaʻo, ua maʻalahiʻia
• ½ kapuʻo ka paʻakai nui
• 3 punetēpē kahi paʻakaiʻaʻole i kapuʻia, kahi mahana
• 1 nui nui
• 1 teaspoon vanilla kahi
• 1½ʻaila i'ōwiliʻia
• ½ 'ai nā kaola pāʻani

Hoʻomākaukau

1. ʻO ka umu e hoʻolapalapa ai i 350F.
2. Hoʻopiʻia ka zucchini me ka pahu pahu.
3. E hoʻomoe i ka zucchini ma kahi kāwele pepa. E hoʻomi mālie e hoʻohemo i kekahi o ka wai; waihoʻia.
4. I loko o ke kīla hanana, e hoʻokuʻu i ka palaoa, ka paʻakai, ka palolo palolo, a me ka kinamona.
5. Hoʻohana i ka hui hui lima aiʻole kekahi mea hui kūpili i hoʻohuiʻia me ka pale hoe, eʻaila pū me ka waiū i loko o kahi kīʻaha a hiki i ka mālamalama a me ka'ōmole.
6. E hoʻomohui i nā hua a me vanilla i ka hui paʻi a huiʻia a huiʻia.

1. Kōhi i nā'ōkena a me ka zucchini.
2. ʻO ka hope, e hoʻopili i ka walnuts a hiki i ka huiʻana.
3. Ka pipi liʻiliʻi liʻiliʻi o ka palaoa (e pili ana paha i 1/4 kapu i kēlā me kēia) ma kahi pepa pan i hoʻopaʻaʻia me ka pepa pepa.
4. E kīʻaha no ka 18 a 20 mau minuke, a maʻalahi ka'ōmaʻomaʻo a puni nāʻaoʻao.
5. E hoʻololi i kahi pahu hana a hoʻomaha loa.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Ināʻaʻole i ka manawaʻo zucchini, e hana i kēia mau kuki'ōkōpiʻi me ke kāloka maikaʻi, ka'ōlime, a me ka pua.

Hoʻolaha ka'alanamona i nā meaʻano ma ka nani me ka hoʻomeamea pū me nā mea leʻaleʻa like me ka cardamom, nutmeg, aiʻole turmeric.

Nā lawelawe a me lawelawe lawelawe

E hana ana kēia meaʻai i 16 mau kumu kukui a iʻole 8 mau mea nui. E lawelawe i ka hua liʻiliʻi me nā hua hou a me ke aniani o ka waiū, akā, no ka kakahiaka kakahiaka ka heleʻana no ka nui nui.

E kūʻai i loko o keʻekeʻekeʻana ma ke counter no nā lāʻelua a i loko paha o ka pahu paisa no nā mahinaʻekolu. E lawelawe i ka mahana a i ka lumi wela.