ʻO ka nalu mua o ka hua fiku ua hōʻea mai. ʻO ia hoʻi, e loaʻa ana kēia mau huaʻono no ka hoʻopiliʻoleʻana i kaʻai a me ka hoʻokomoʻana i ka pizzazz i ko mākou papaʻaina awakea no kekahi manawa pōkole i ka hoʻomakaʻana o ke kauwela a laila i ka hopena o ke kauwela a hiki i ka hoʻoilo.
ʻO kēia hua salamālā he mīpili maikaʻi o ka'ōhinu hua maʻamau a me ka maikaʻi o nā kauwela ma loko o nā pies, nā hāmaʻa, nā jams a me nā puddings .
Ke kūʻaiʻana i nā lāʻau fiku, e ho'āʻo a kūʻai iā lākou wale nō inā e hoʻolālāʻoe i kaʻai (a iʻole e hoʻomauʻana) iā lākou. Eʻimi i nā hua waina i oʻo mua loaʻia, e hāʻawi i ka ikaika me kou poʻo. 'Oiʻi ka'enaʻoki o kaʻili a me nā'āpana liʻiliʻi maikaʻi loa, akā, e pale i nā hua i maʻalahi, hoʻoulu, aiʻole. Hiki i nā hua ke palaka, akā, hiki iāʻoe ke mālama iā lākou no hoʻokahi mau lāʻelua inā mālama ponoʻia - e mālama iā lākou i loko o ke pola ma luna o kaʻu papa ma luna (i ka nānā piha) e hoʻomanaʻo iāʻoe e hoʻohana wikiwiki.
Ka mea e pono ai
- 115 g kale, (e pili ana paha i 3 mau kīʻaha i hoʻopaʻaʻia, e kāpaeʻia i kahi kope aʻokiʻia i loko o nā piko nui)
- 2 punetēpō wai wai lemon
- 1'ōkō
- 1 teaspoon ka paʻakai
- 1 kaloka (kālaiʻia)
- 1 ka zucchini kōmaʻomaʻi (kānana)
- 2'ūpu kapu (nā greens i kāwiliʻia, a me nā mea'ē aʻe he koho: ka hopena, ka'āpana, ka'ōniwi)
- 8 mau fiku hou (kāuʻano punahele,ʻokiʻoki i loko o ka'āpana)
- 1/4 kapu kīʻula
Pehea e hana ai
- E holoi a maloʻo ke kale, kāloti, zucchini, greens, a me nā fiku a hoʻomākaukauʻia e like me ka papa inoa.
- E kau i ka kale i loko o kahi pola nui a hoʻohui i ka wai lemon, avocado a me ka paʻakai. Ma ka hoʻohanaʻana i nā lima maʻemaʻe, e kāhili i nā mea a pau a hiki i ka holoiʻiaʻana o ka kalepa a hāʻawiʻia ka avocado a me ka paʻakai.
- Eʻoki i ka kāroti a me ka zucchini i kālaiʻia a laila e hoʻopau i nā kīʻahaʻelua i hui pūʻia me nā greens. E pālemu mālie i nā lāʻau fiku me ke olonā a me nā meaʻai a pau eʻai koke.
- Paʻa kēia huamoa i kekahi mea hoʻokūkū nani i kahi hōʻoluʻolu o ke kauwela a iʻole pāʻina pāʻina.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 294 |
| Ka nui o ka momona | 15 g |
| Ka momona | 2 g |
| Ka momonaʻole | 8 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 48 mg |
| Nā Carbohydrates | 41 g |
| Fiber Dietary | 12 g |
| Pāmua | 7 g |