ʻO kēia hopena no nā mūkini kokupu maiʻano maile maile mai Melissa Diane Smith aʻikeʻia ma kāna puke hou, Gluten Free Throughout the Year - He Guide Monthly Monthly for Healthy Eating.
ʻO ka mea nui e pili ana i kēia meaʻai, aia i loko o kaʻaila keleoʻole aʻaʻole ka palaoa. ʻO kēia mau kuffins keʻanoʻono ia i ka maiʻa'ōmaʻa, ka niu a me ka palaoa niu,ʻo ia heʻahu kiʻekiʻe, kahi momona momona.
E hoʻolili i nā momona ma hope o ka hauʻoliʻana i ka pō e ulu ai i kaʻono a me ka momona maoli.
Eʻoliʻoli i ka kakahiaka kakahiaka, e like me kahi'āpana awakea awakea, aiʻole i ka hopena o ka lā.
Hoʻoponoponoʻia e Stephanie Kirkos,ʻOkakopa 2016
Ka mea e pono ai
- 3 mau hua (i ka mahana wela, ua hoʻohana au i nā hua nui)
- 2 punetēpuni
- ka niu niu (melted, OR kaʻailaʻaila maʻemaʻe paha)
- 1/3 ke kīʻaha maiʻa (pākī, paʻakikī,'ōloi pinepine, e hoʻohana i ka palaoa maiʻa'ōleʻa)
- 1 teaspoon vanilla extract (Frontier Herbs meaʻawaʻawa waiʻole)
- 1/4 teaspoon ka paʻakai (kai)
- 1/4 ka palaoa o ka niu
- 1 kaha kaʻalani almond (aiʻole ka palaoa'iliana)
- 1/4 kapēpuni ka palaoa ma luna (Palepa)
- 1/2 teaspoon meramona
- 1 punetēmu ka niu (kahi i hoʻouluʻia, ka mea hoʻonaniʻoleʻia)
- Kō koho: 2 punetēpē waina
Pehea e hana ai
- ʻO ka umu'ehiʻehā a 400 ° F / 204 ° C
- ʻO kaʻaila maikaʻi loa he 6 pahu muron me kaʻaila niu a me ka laina me nā līmū'oti pepa.
- E hoʻonani i kaʻaila niu ināʻaʻole i liquefied. E hōʻoia i nā meaʻokoʻa i loko o ka lumi wela.
- E hoʻohui i nā meaʻaiʻelima mua. E hoʻonui i ka palaoa niu, ka'alemona a me ka pua balane, ka mea i hoʻomapala i ka pauku, me kaʻamona a me ka niu a me ke kui a hiki i ka laumā.
- Kōkua i nā mālaina inā hoʻohana. E nininiʻia i loko o nā kīpala hulu i hoʻopihaʻia me kaʻaila niu (aiʻole i kāwiliʻia me ka pepa.)
- E kīʻaha no 15 mau minuke (nānā i ka leka) a hiki i ka pukaʻana o ka niho niho i kahi mūkini.
- Hoʻopiliʻia nā pāpili ma kahi kīkile e hoʻalili ai, a laila e mālama i loko o kahi pahu a me ka pahu hau. Hoʻokahi aʻelua paha mau lā ma hope o ka bakena.
Nānā - Inā e pāluaʻoe i ka meaʻai, e kāhua i nā mīkini no kahi o 20 minuke a hoʻohana i ka hōʻailona nihopona e nānā i nā mīkini. Ināʻaʻole, eʻoki hou i 5 mau minuke.
2010 (c) Melissa Diane Smith, paʻi houʻia me kaʻaeʻia
Hoʻomaopopo: E hoʻomanaʻo mau i kāu mau hana, nā pahu, nā pana a me nā mea hana a nele i ka gluten. E heluhelu mau i nā lepili huahana. Hiki i nā mea hana ke hoʻololi i nāʻano huahana me kaʻole hoʻolaha. I ka wā kānalua, mai kūʻai a hoʻohana paha i kahi huahana ma mua o ke noiʻana aku i ka mea hanahana no ka hōʻoiaʻana ua nele ka huaʻai mai ka gluten.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 182 |
| Ka nui o ka momona | 10 g |
| Ka momona | 2 g |
| Ka momonaʻole | 6 g |
| ʻO Cholesterol | 104 mg |
| Sodium | 393 mg |
| Nā Carbohydrates | 17 g |
| Fiber Dietary | 2 g |
| Pāmua | 6 g |