Hiki i kekahi polaʻai ke hoʻokipa i ka umauma mīmā a i ka'āpana mīmona o ka mīmona i kaʻaina maʻamau ... a ināʻaʻole nā mea a pau ma ka papaʻaina i mea hoʻonanea , a laila hiki iāʻoe ke hele a puni e lawe i nā mea a pau inā makemake lākou. . He nui lākou i luna o kahi palu (pipi, kaona, turkey, veggies, he aha kāu), a iʻole kekahi polenta. Elua mau paona o nā hala i ka mea e like me ka nui, akā, emi nui lākou i ka wā e kuke ai. Hoʻomoʻaʻia kēia mau mea i loko o ka pā nui, no laila eʻoluʻolu ke koko ma kahi o ka mokumahu.
E hoʻokuʻu i kēia i loko o kahi pilafī laiki no kahi pāʻina hoʻokipa maikaʻi, aiʻole e hoʻoulu iā lākou me ka'ōhumu i kapi a me ka quinoa.
Ka mea e pono ai
- 1 kaʻailaʻailaʻaila
- 1 mau pūmoa (kekahi hui, i hoʻopiliʻia)
- 1/2 teaspoon keleka (
- hoʻopauʻia)
- Kosher paʻakai i ka paʻakai
- ʻO ka pepaʻeleʻele kahi eʻono ai (kahi lepo hou)
Pehea e hana ai
- Hoʻopiliʻo ia i kahi pāpale nui nui ma luna o ka wela wela. E hoʻomoʻi i kaʻaila, a laila, nā hamoha a me ke kāleka, ka manawa me ka paʻakai a me ka pepa, a hoʻohaʻahaʻa i ka minuke he 10 mau minuke a liʻiliʻi ka wai a hoʻololiʻia nā haloo.
- E hoʻonā a hoʻololi i nā kau, a lawelawe i ka wela.
ʻAʻole pinepine nā kānaka i ka noʻonoʻo e pili ana i nā'ōlaula ma keʻano he kumu maikaʻi o ka meaʻai, akā, penei ka'ōlelo a nā poʻe ma ka Mushroom Council:
Hāʻawi nā'ōlaʻai i kekahi mau minela waiwai he nui, e like me ka meaʻaila D a me ka pālolo (8%), kahi e pono ai ko mākou kino e hana pono.
ʻO nā'ōmeʻa wale nō ke kumu o ka huaʻami D i loko o ka meaʻai momona a me kekahi o nā kumu meaʻaiʻole i hoʻolakoʻia. ʻO ka Vitamin D hoʻohana i ke kūkulu a mālama i nā iwi ikaika ma ka kōkuaʻana i ke kino e lawe i ka papa. Eia kekahi, kōkua ia i ka uluʻana o ka ulu, neuromuscular a me ka ponoʻole o ka hana, a me ka ho'ēmi o ke kauʻana.
Aia nā'ōlakai i loko o nā kumu waiwai loa o ka selenium, he mineral e kōkua ana i ka lawelawe ponoʻole o ka'ōnaehana.
ʻO kahi hauʻoli kahi puna maikaʻi o nā hua B, like riboflavin a me niacin, ka mea e hāʻawi ai i ka ike ma ka uhaʻiʻana i nā protein, nā momona a me nā'ōpona. Mālamaʻo Riboflavin i nā kinikonaʻulaʻula olakino,ʻoiaiʻo niacin ke hoʻolaha i kaʻili maikaʻi a kōkua i nā'ōnaehanaʻeleʻele a me ka makaʻu.
ʻO ka potassium pāpila ka mea kohu nui e kōkua ai i ka mālamaʻana i ka wai maʻamau a me ka pale me ke koleke. He mea nui hoʻi ia i ka hōʻoiaʻana i nā ololo a me nā'ōpū, e like me ka puʻuwai, e hana pono. ʻO nāʻanoʻano hamoʻole nāʻano pālaʻau pāʻani likeʻole, no laila e nānā i nāʻano o kēlā me kēia kanaka eʻike i ka meaʻoi aku ka momona, inā he mea kōkua kēia e nānā anaʻoe i ka hoʻopiliʻana i kāuʻai.
No nāʻanoʻoluʻolu e loaʻa ai kaʻaiʻana o nā haroha, e ho'āʻo iā Mushroom, Caramelised Onion a me Feta Frittata , Lelo a me nā pūpū i ka Mīmakai Sauce, aiʻole Leek, Mushroom a me Goat Cheese Quiche.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 38 |
| Ka nui o ka momona | 2 g |
| Ka momona | 0 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 212 mg |
| Nā Carbohydrates | 3 g |
| Fiber Dietary | 1 g |
| Pāmua | 2 g |