ʻO kēia momona māmā me kaʻono a me ke kāpuni kōlehua kōleʻa he meaʻono wale nō!
E'ōlelo maikaʻi i nā huaʻona manamana olaʻole a hoʻomaka i ka hoʻouluʻana i nā maka o kēia mau mea momona, nā mea momona maikaʻi, a me nā mea ulu hou. ʻO kēia mau meaʻae wale nō kaʻu'ōlelo a me kou makemake pono'ī akā uaʻoluʻoluʻoe e ho'āʻo i ka hoʻololiʻana i nā māmā e hana i ka hawīwī i piha i keʻoho a me ka piha i nā huaora a me nā meaʻai.
ʻO kahi hua'ōlelo i ka poʻe akamai -ʻo ka hui pūʻana o nā beets piʻo a me ka hummus e nānā weliweli - like me kaʻoihana - akā, ke hana nei lākou i kēia sanwitana ma luna o ka pīpī me ka hoʻomaʻamaʻa pono e hoʻohana i ka hana papa pepa e mālama ai i ke kāpanu.
Aʻoʻoe, e like me kāu e noʻonoʻo ai mai ka waiʻiliahi nui a me ka hummus,ʻaʻole pahaʻoe e makemake i kēia sanwī e noho i loko o ka pahu hau hau i ka lā a pau.
Ka mea e pono ai
- 2 paʻi berena (rye)
- 3 tbsp hummus (ʻo kēlāʻano kēiaʻano āu iʻeli!)
- 3 mau'āpana'ōmato
- 2 lau nui o lettuhi (ka lapalapa baila maikaʻi)
- 2 pēpē pēpē ('āpana)
- 1 tbspʻoki (
- kahi'ālika'akola-liʻiliʻi )
- 4 paʻi o beets (piʻo)
- He 4 mau kukina kimchi
Pehea e hana ai
- E hoʻomaʻemaʻe i 2 paʻi berena a kau i kahi pepa ma luna o kahi pepa pahu.
- Hoʻohālike pū kekahi me kēlā me kēiaʻaoʻao. Ma kahi'āpana, hoʻoulu ma nā pahule kimchi, nā beets pila, a me ka oheʻulaʻula ma luna. I luna me ka kāpena paʻipaʻi.
- Ma kahi'āpana berena, e hoʻokomo i ke tōmato a me ka letus.
- Eʻoki pono i nā'āpanaʻelua a kāwili pono i ka pepa pepa a me ka pepa pepa. Eʻokiʻoki i ka hapalua me ka wikiwiki i ke kāpunika a kauʻana i kahi pahiʻoi ma kaʻaoʻao o ka hawuni i kekahi holo wikiwiki. E lawelawe koke e like me ka manaʻo o kēia sanwī e loaʻa i ka soggy!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 722 |
| Ka nui o ka momona | 44 g |
| Ka momona | 6 g |
| Ka momonaʻole | 30 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 1,774 mg |
| Nā Carbohydrates | 74 g |
| Fiber Dietary | 15 g |
| Pāmua | 15 g |