Hoʻokumuʻia ka lama a me ke vanilla no kekahi me kekahi, a hui pū lākou me ka nani ma kēia quinoa kīʻaha kakahiaka!
ʻO Quinoa he huaʻai maikaʻi loa ia i piha i ka pilina i kanuʻia. Heʻano like konaʻano i ka couscous akā he nui kaʻono o kaʻono a heʻuʻuku iki aku. Hiki ke hoʻohanaʻia i nā meaʻono a me nā meaʻono. He mea maʻalahi loa ka hoʻomākaukauʻana a me ka kuke wikiwikiʻana i ka raiki.
ʻO kēia quinoa kīʻaha kakahiaka ke hāʻawi i ka pilina e makemake ai kou kino i ke kakahiaka me kaʻole e hānai i nā hua a me kaʻiʻo kakahiaka kakahiaka ! He meaʻai maikaʻi a maikaʻi loa ka meaʻai a me ka mea maʻamau no ka'ō kakahiaka. Hiki ke hanaʻia he vegan ma o ka paniʻana i ka waiū o ka bipi me ka almond, soy, aiʻole ka waiu niu. E hoʻomanaʻo waleʻoe i ka waiū o ka bipi a me ka waiū kulū e ulu aku i nā protein a me nā meaʻai ma mua o nā pono'ē aʻe! Eia kekahi, e nānā i kahi mea i paʻa me ka calcium a me nā meaʻai'ē aʻe e hiki ai ke hoʻonui i nā pono olakino.
Makemake wau i kaʻahaʻaina o kēia kīʻaha pōpō, akā, hiki ke hoʻohanaʻia i ka anu. Hiki iāʻoe ke hoʻohui i nā hua a me nā meaʻala. E ho'āʻo e hoʻohui i kaʻaila me nā'ōlaʻa aiʻole mālamaʻia ka vanilla akā e hoʻoulu i nā lauʻanona He pāʻinaʻai nui nui loa ia e hoʻomaka ana e hoʻomaka i kāu lā!
Ka mea e pono ai
- 2 mau kapu i ka waiu (a me ka almond, soy, ka niu, a me ka skim!)
- 1 1/2 kīʻaha cook quinoa (kukeʻia me ka teaspoon o ka paʻakai)
- 1 teaspoon vanilla kahi
- 1/2 kapu blueberries
- 2 Tablespoons kaʻeli (aiʻole ka meli)
Pehea e hana ai
- Eʻai i ka quinoa e like me nā'ōlelo hōʻailona, e hoʻonui i kahi teaspoon o ka paʻakai.
- Hāpai i ka waiū i loko o kahi liʻiliʻi liʻiliʻi. E hoʻonui i ka vanilla, ka meaʻalani, a me ka quinoa. Hoʻomoʻa no nā minuke hemi, a hoʻopauʻia ka quinoa.
- E kau i ka'ōpala wela i loko oʻelua mau ipu. Kuʻi me nā blueberries hou a lawelawe koke aku!
- Hiki ke hoʻohanaʻia i ka anu!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 526 |
| Ka nui o ka momona | 30 g |
| Ka momona | 24 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 26 mg |
| Nā Carbohydrates | 60 g |
| Fiber Dietary | 12 g |
| Pāmua | 9 g |