ʻO ka peʻa kekahi o nā mea kahiko loa i hānaiʻia e nā kānaka, iʻaiʻia ma kekahiʻano i ka hoʻomakaʻana i ka 9000 BC. Ua hoʻokuʻuʻia ka mīpī i nā kānana Greco-Roman a me nā mele mele kaulana, "pease pāmahana, maloʻo maloʻo" e hoʻonani i ka maʻalahi o ka pā. Hāʻawiʻia kēia meaʻai mai ka'ōmaʻomaʻu'ōmaʻomaʻo maloʻo i'ōwiliʻia a kaʻawale. ʻO kēia meaʻai wela me ka meaʻaiʻole kahi mea maʻamau no nā lā anu, nā kumukūʻai lean, a me nā mea eʻimi ana i kahi kīʻaha vegan hauʻoli maikaʻi no kaʻaina awakea a me kaʻaina awakea paha.
Nā Hoʻoponopono Hoʻolaha a me nā papa hana
He kūpono kēia meaʻai no nā mea laʻaʻole, me nā hua liʻiliʻi, a me nā meaʻai vegan, akā e like me kekahi mea ho'āla i manaʻoʻia no nā kānaka me nā mea'aloelo a meaʻai paha, e hoʻomaopopo pono i ka heluheluʻana i nā inoa pono a pau no kaʻikeʻanaʻaʻoleʻaʻohe meaʻai i loaʻa (aiʻole nā mea'ē aʻe'ē aʻe, inā pili kēia mau mea iāʻoe).
Manaʻoʻoe e hoʻonui i kekahi mau mea kanu a meaʻala paha i kāu leʻaleʻa; Ua hoʻopili pinepine au i nā'ōlaʻiʻuala, aiʻole nā'āpana meaʻai eʻai i nā meaʻono'ē aʻe a me nā mea leʻaleʻa. Makemake au e hoʻoulu i ka pepa uila a me kahi kumini o kuʻu kumukūʻai no kahi mea liʻiliʻi, akā eʻoluʻoluʻole e waiho i kēia mau mea no ka mīpala maʻamau. ʻElua aʻekolu mau manamana o nā mea ulu hou e like me ka rosemary, marjoram, thyme, a me ka pāhiri he mau mea hoʻohui nui e hāʻawi i ka puʻu i kahi mea hoʻokahi.
Ka mea e pono ai
- 6ʻumi
- ka'ōpū puna
- 1 ka wai wai, me nā mea hou aku inā pono
- 2ʻaila a me ka'ōpiopio
- 2 hele i kahi seleni,ʻokiʻoki loa
- 2 kāleka nui, kahi'āpala
- 3 cloves keʻalani,'ākaki'āpala
- 2 1/2 kīʻaha pīpī kōmaʻomaʻu kōpana
- 1½ teaspoon ka paʻakai, aʻoi aku i ka mea eʻono ai
- 1/2 teaspoon cumin (kō koho)
- 1/2 teaspoon ka honua pepaʻulaʻula (koho)
- 1/4 teaspoon ka pepaʻeleʻele maloʻo, aiʻole eʻono
Pehea e hana ai
- E kau i ke kai, ka wai, kaʻaila, ka celeri, kāloti, a me ke kāleka ma kahi kumukū nui ma luna o ka wela nui. E lawe mai i ka huiʻana i kahi ohe. E hoʻomoʻi i ka peʻa maloʻo maloʻo, hoʻololi i ka wela, a hoʻolima no 35-35 mau minuke, aiʻole a hiki i kaʻoluʻolu o nā hua liʻiliʻi a me ka momona. E hoʻonui i ka paʻakai, cumin, pepaʻulaʻula, a me ka pepaʻeleʻele.
- Ma ka hoʻohanaʻana i ka mīkini'alala a iʻole i ka hope o kahi pūlaʻi kila, e hoʻomohu i ka peʻa no kahi o 3-5 mau minuke, aiʻole a hiki i ka manawa eʻona ai ka'ōpala, e hoʻonui i ka wai e pono ai. (Hoʻololi, hiki iāʻoe ke koho i ka puree i ka hapalua aʻoi aʻe o ka hapalua o ka'ōpala i loko o ka mea holoi a hoʻohuiʻia me kahi'āpanaʻole.) E hoʻonui i ka paʻakai a me ka pepa eʻono a lawelawe i ka wela me ka palaoa a me ka laiki.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 93 |
| Ka nui o ka momona | 1 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 712 mg |
| Nā Carbohydrates | 17 g |
| Fiber Dietary | 4 g |
| Pāmua | 6 g |