ʻO ka hua'ōmaʻaʻo Raw vevela a me ka'ōpiopio heʻano hoʻokahi e hoʻonui ai i keʻano a me ka hohonu i kāu mau meaʻai. ʻO ka hanaʻana i kahi hohonu o ka'ōpala e waiwai nui i ka hoʻomākaukauʻana i ka meaʻai. E ho'āʻo e hoʻohana i kēia'ōhumu'ōhumu maʻamau aiʻole ka'ōmole punahele i ka manawa e hoʻomaopopo ai kekahi meaʻaiʻono i ka wai a eʻoluʻolu i ka nui o ka pāʻina. ʻO nā flax ka meaʻai , nā nūna, nā pā, nā pāpale wai a me nāʻoihana hou aʻe no ka nui o ka wai. E pāʻani a puni i nāʻanoʻono o kāu mea kūʻai. ʻO nā meaʻai e like me ka kāpena, nā'ōmato a me ka paʻi ke hoʻoulu i kahi meaʻoi loa a ikaika loa iʻole e hele me kēlā me kēia kīʻaha, kahi e hana ai ke kārotti a me ka mea sole me kahi meaʻole.
Ka mea e pono ai
- 4ʻaila wai (wai piha i hoʻohekoʻia akā hiki iāʻoe ke pani i kahi kīʻaha hoʻokahi me ka wai o kāloti, celery, a iʻole meaʻai'ē aʻe āu e koho ai)
- 4 'ai nā kīʻahaʻono (kaʻaila liʻiliʻi, kāloti, kaloka, kaʻulaʻula a me kaʻulaʻulaʻula, ka'ōmaʻomaʻa'ōmaʻomaʻo, nā leka, ka heitake a me nā halani cremini, ka kāpena, ka broccoli, ka pipi, ka palaoa, ka bele,
- Kōmike: 1 a 2 cloves keleka
- Kō koho: 1/4 kapu i nā mea kanu hou (e like me ka pāpaʻi, cilantro, sage, tarragon, marjoram, thyme, oregano a basil)
- Kō koho: 1 teaspoon peppercorn pepe
- Kōʻanoa: 1 teaspoon ke kuʻi
- Kōmike: 2 lālā bay
- Kōpena: 1/2 teaspoon ke kai (aiʻole 1 teaspoon ka miso pasiʻole, 1 teaspoon
- ka iʻa shoyu , 1 mau'uneʻena minced me nā meaʻai e like me ka puehu, kelp, wakame a hijiki paha)
Pehea e hana ai
E koho i kāu mau mea i makemakeʻia mai ka papa inoa o nā manaʻo ma luna nei ae hui pū i nā mea a pau i loko o kahiʻeke a me kekahi pahu paila.
Hiki iāʻoe ke kau i ka hui i loko o ka mea hōʻona a hoʻomehana iā 145 ° F aiʻole, ināʻaʻoleʻoe he wai puna wai, hoʻonā wela i nā mea ma luna o ka wela wela a hiki wale i kahi mahana e pā. ʻO kēlā me kēiaʻaoʻao, e uhi a noho i kahi hola hoʻokahi ma mua o ka hoʻonoeʻana i ka pō.
E kuʻuna i ka meaʻai me ka lole cheesecloth a me nā kānana maikaʻi (ʻo ka mea liʻiliʻi loa i waihoʻia i loko o ka wai,ʻo ka lōʻihi ka lōʻihi o ka pauʻana).
Hiki paha iāʻoe keʻae i ka waiwai e hoʻomehana i ka lumi mahana ma mua o ka hoʻohanaʻana. Ke hana nei hoʻi kēia kumukūʻai i ka meaʻoluʻolu e pani ai i ka wai!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 49 |
| Ka nui o ka momona | 0 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 3,566 mg |
| Nā Carbohydrates | 10 g |
| Fiber Dietary | 2 g |
| Pāmua | 3 g |