ʻO nā'ōpū'ūpala, aʻo Horta vrasta (HOR-tah vrah-STAH), he mea nui i loko o kekahi hale Helene . Hiki iā lākou ke hoʻomākaukau a i ka wā eʻaʻahuʻia ai me kaʻailaʻaila a me ka lemon, eʻoliʻoli loaʻoe i ke kīʻaha maʻemaʻe.
E like me ka'ōnihi, e hoʻonā a hoʻemiʻia nāʻauwaha i kaʻaila i ka hapa o ko lākou kumu kumu. No laila, uaʻano like paha ka nui, akā, no nā lawelawe kūponoʻehā, e pono ana iāʻoeʻekolu paona o nā greens. He mea kēia e hoʻomaʻamaʻaʻia ai me ka chicory (no ka mea, he mau hoahānau lākou) akā ua maikaʻi aʻelua i kēia pāʻani a mai hopohopoʻoe inā kūʻai akuʻoe i kekahi ma kahi o kekahi. Eʻikeʻoe i ka hope i kūʻaiʻia e like me ke poʻo, e like me keʻano o ka puʻuwai, me kahi kikowaena keʻokeʻo i hoʻopuniʻia e ka lacy, nā lālā'ōmaʻomaʻo i ka hopena. Loaʻa iā ia kahi meaʻona nui loa.
Ka mea e pono ai
- 3 lbs.
- ( hopena , aiʻole kekahi lau'ōmaʻomaʻo o kāu kohoʻana, e like me ka chicory a me keʻala)
- 1 kapu
- ka wīkoi (keʻokeʻo, no ka hoʻonuiʻana i ka wai kahe)
- 1 tbsp. paʻakai
- 2 tbsp. ʻailaʻoliva (ka wahine hou)
- 1 lemon (
- wai o)
- ʻO ka paʻakai ka paʻakai
- Pālaʻi eʻai
Pehea e hana ai
- E holoi pono i nā'ōmole ma mua o ka kukeʻana aʻokiʻoki i nā koʻi koʻikoʻi. E hoʻolei i nā lauʻeleʻele.
- E hoʻokuʻu i nā'ōpū ma kahi māmā maʻemaʻe me ka wai a me ke kīʻaha o ka vīneke keʻokeʻo. ʻO ke one a me ke koena e hāʻule i lalo o ka paila i ka manawa e lana ai nā kī ma luna. Wehe i nā maka i kahi colander ma mua o ka hukiʻana i ka wai.
- E lawe mai i kahi ipu nui o ka wai i kahi paha a laila e hoʻouka hou e pili ana i ka punetena o ka paʻakai i ka wai. E kāpīpī me ka hoʻomalu i nā'ōmole i loko o ka ipuhao a hoʻolapalapa no kahi o 20 mau minuke aiʻole a hiki i ka māmā o nā wahi mānoanoa o nā koʻi. E makaʻala i ka uhiʻole i ka'ōpena.
- E hoʻomoe i kahi momona a waiho i loko o kahi pola. Eʻaʻahu i ka wahineʻailaʻoliva maikaʻi a me ka wai lemon a me kahiʻano paʻakai a me ka pepa eʻono ai.
- Hiki iāʻoe ke lawelawe i ka mahana a me ka mahana o ke keʻena.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 75 |
| Ka nui o ka momona | 7 g |
| Ka momona | 1 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 1,822 mg |
| Nā Carbohydrates | 2 g |
| Fiber Dietary | 0 g |
| Pāmua | 0 g |