Hoʻopiliʻia nā bok choy a me nā haʻalita heitake i haʻaluluʻia i loko o kahi kānana keʻameʻa maʻamela no kahi meaʻai mea kanu pono kahi mea kanu. Inā makemakeʻoe i kahi bok choy a makemake paha e ho'āʻo i kahi mea kanu hoʻonani'ohie hikiʻole, he mea maʻalahi kēia e ho'āʻo ai. Makemake au e kuke i ke kuke me ka baby bok choy, heʻuʻuku iho ia ma mua o ka nui o ka bok choy, akā heʻano like konaʻano a he mea like loa me ka bok choy. He meaʻuʻuku keʻano o ke aloha, no laila,ʻaʻole ia e liʻiliʻi iki i ka manawa kuke.
ʻO kēia meaʻo ka meaʻai a me ka vegan ka meaʻai. Inā ponoʻoe e'oniʻonaʻoleʻoe, e nānā i nā meaʻai o kāu āpau punahele (ʻoiaiʻaʻole kekahi o nā palako-free aʻaʻole kekahi), a hana i kāu pono'ī. Ponoʻoe e hōʻano i ka kānana soy no kahi pani kīnā gluten-likeʻole e like me tamari , Nama Shoyu, aʻo Bragg paha i aminos aminus aiʻole niu amin . ʻO nā mea i koe a pau,ʻo ia pū nō me nā haroha, ke keiki, ka momona, a me ka hinu sesame,ʻaʻohe noa.
ʻO ka'ōlaʻi nā meaʻai he mea wikiwiki a me ka maʻalahi a me nā meaʻaina ahiahi i ka nui o ka poʻe e mahalo ai, a no laila he pono lākou i kahi o nā meaʻaiʻai meaʻai a pau. Ināʻaʻoleʻoe i kahi mau manaʻo ulu ulu ulu i kou hoʻololi maʻamau, e nānā i kekahi o kēia mau mea kanu hoʻouluʻai maʻalahi , a huli paha ma o kēia mau manaʻo lola .
Ka mea e pono ai
- 3-4 cloves ke kākila i kālaiʻia
- 1 ka'atihi shititite, kaʻupaʻa OR 1/2 kīʻahaʻalani heititake haroha a me ka 1/2 kīʻaha pākī pākī
- 2 tsp kaolaola canola a iʻole kaʻaila'ē aʻe
- 1 tbsp soy sauce (aiʻole, hoʻohana paha i ka lama
- Nama Shoyu aiʻole kekahi mea'ē aʻe e mālama i ka gluten-free)
- 1 bok choy,'āpana (aiʻole 2-3 keiki bok choy inā makemakeʻoe)
- 5-6 mau'alaʻula ('enuʻoma'ōmaʻomaʻo), i ka palaoa
- 1/4 kīʻaha puna
- 2 tsp hōʻoluʻolu hou, hoʻoulu aiʻole i kālaiʻia
- 2 tsp sesame hinu
- 2 tbsp seedame (ma ke koho)
Pehea e hana ai
Eʻoki i ke kālepa a me nā mushooma i loko o kaʻaila no 3 a 5 mau minuke a laila e hoʻokomo i kaʻalani soy, ka pok bok and scallions, a eʻaila no kekahi mau minuke'ē aʻe.
E ho'ēmi i ka mahana i ka liʻiliʻi haʻahaʻa ae hoʻomoʻi i ka'ōpū hua a me ka hānai. ʻO Simmer no kekahi mau 3 a 5 mau minuke.
ʻO ka hopena, e hoʻopili i kaʻaila sesame a me nāʻanoʻano sesame a kohoʻia mai ka wela.
E lawelawe i kāu bok choy a me ka mushroom keʻakeʻa wela ma luna o ka laiki, quinoa, noodles (he wahi iki iki paha) aiʻole eʻoluʻolu wale nō e like me keʻano o kaʻaoʻao o ka meaʻai meaʻai maʻalahi.
A iʻole, e hoʻomoʻi i loko o kekahi meʻano a me ka paʻuʻu tofu e hoʻonui i ka protein a hoʻoliloʻia ia i kīʻaha nui.
E nānā pū hoʻi: He papaʻaoʻao a he ipu nui paha?
ʻAʻole maopopoʻoe e makemake i kahi hoʻouluulu ulu no kaʻaina ahiahi i kēia pō? Eia kekahi mau mea 'ai meaʻai meaʻai manuahi no ka ho'āʻoʻana:
- Pāʻina Pasta Dinners
- 8 Ka mea 'aihue i ka meaʻai e ho'āʻo
- ʻAʻohe o Dinner, e Brinner!
- Hoʻokuʻuʻia ka Paku mai ka Māmā i ka Gourmet
- ʻAiʻia nā meaʻaiʻole mai ka puni honua
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 105 |
| Ka nui o ka momona | 7 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 365 mg |
| Nā Carbohydrates | 9 g |
| Fiber Dietary | 3 g |
| Pāmua | 4 g |