ʻO ka meaʻai'alaina ka mea'alaina loa

E hana i nā'āpana wikiwiki a me ka maʻalahi no kaʻaina kakahiaka a iʻole e hele pū me kekahi mauʻuala pālani a me ka palaoa no kaʻaina awakea. Inā makemakeʻoe eʻike i keʻano o ka hana wikiwiki a me ka maʻalahi o nā kuki homemade, e ho'āʻo i kēia mau meaʻono hiki ke hanaʻia mai nā mea'ē aʻe ma mua o ka palaoa, ka lūlū lūlū, ka pōkole, ka waiū a me kahi paʻakai. I ka hanaʻana i nā'āpana home home, e makemakeʻoe e makaala i ka uhiʻole i ka palapalapala, a makemakeʻoe e mālama iʻole e hoʻomau i ka pailaʻana; ʻO kona ok (makemakeʻia,ʻoiaʻiʻo!) no ka mea i laila kahi mau

Hāʻawiʻia kēia'āpana'āpanaʻaina kakahiaka kakahiaka nui e ka Hui Wheat Foods.

Ka mea e pono ai

• 2 mau kīʻaha kīʻaha pāʻani (me ka mea hou no ka holoiʻana i ka palaoa)
• 1 punetēpē ka paila
• 1½ teaspoon ka paʻakai
• 1/3 kapu pōkole (mālama i ka anu)
• 3/4 kapu waiū (2%)

Pehea e hana ai

1. ʻO ka mua, e hoʻomaʻamaʻa i ka umu a hiki i 450 nākelē.
2. I loko o kahi pola nui, e hoʻouluulu i ka palaoa, ka lapalapa palolo, a me ka paʻakai. Eʻokiʻoki i ka pōkile a hiki i ka manawa e like ana me ka'ōwili.
3. E hana i kahi puna i kahi hui maloʻo a hoʻonui i ka waiū i ka manawa hoʻokahi. E hoʻopili pū me ka'ōpiopio a hiki i ka manawa e pili pono ai ka paila. Makemakeʻoe i ka lumpy lumana; e kōkua ana kēia i kāu mau kuki me ke kukui a me ka'āpana a hana i kēlā mau papa kuʻuna a airy i ka wā e hoʻomoʻa ai.

1. E hoʻomaʻemaʻe pono i kahi kīʻaha o ka lumi kuke a laila e hoʻopau mālie i kāʻoukou mau pīkiki ma kēia māmā māmā no 10 a 12 mau wī.
2. ʻO ka mea'ē aʻe, e'ōwili aiʻole e pālolo paha i ka palapalapa a hiki i kahi o 1/2 iniha.
3. Eʻokiʻoki i ka paila me ka 2 cutie bishkese 2 pahi; eʻoki ana i ka meaʻokiʻoki i ka palaoa ma waena o kēlā me kēiaʻoki. Ināʻaʻoleʻoe heʻoki moku pahiki, hiki iāʻoe ke hoʻohana i ka pahi, a iʻole ke kīʻaha kīʻaha ināʻoe iā lākou.
4. E kau i kēlā me kēia'āpana'ōpala i kāpalaʻia ma kahi pepa palepa.
5. E kau i ka mīpaʻaiʻole i ka umu wela a me kaʻai a hiki i ka māmāʻana o kāu mau bisima i ka'ōmaʻomaʻo gula, ma kahi o 12 mau minuke.

Kelepona no kēlā me kēia lawelawe: 161
NĀ KAHUʻAʻAU KULAʻOHELE :ʻO kahi bakekiki e pili ana i: 161 calories, 3 g protein, 20 g mau kiʻopaʻa, 1 g fiber, 8 g momona (2 g piha), 1 mg cholesterol, 33 mcg folate, 1 mg hao, 290 mg sodium.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	128
Ka nui o ka momona	10 g
Ka momona	3 g
Ka momonaʻole	4 g
ʻO Cholesterol	7 mg
Sodium	307 mg
Nā Carbohydrates	9 g
Fiber Dietary	1 g
Pāmua	2 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.