E ho'āʻo i kēia kāloka a me ka hulu fennel i hanaʻia ma ka'ōlelo Kelemānia no ka loli o ka wikiwiki. He wahi maloʻo kāpena i hoʻopuniʻia me nā kāloti puré a me ka fennel eʻano liʻiliʻi i ka momona a kiʻekiʻe i ka fiber. Me ke kaniʻana i ke olakino, mai heluʻoe i kēia kānana i waho,ʻoluʻolu nui a he mea leʻaleʻa. Eia kekahi, hiki ke hanaʻia i kahi 30 mau minuke. E ho'āʻo i kaʻaina awakea me ka hapalua sandwich a iʻole he papa mua no kahi lā chi-chi.
ʻO ka mana Kelemānia e paniʻia ana i ka paʻipaʻi ka'ōmole fennel a me ka hua fennel ( paʻi ma ka German). ʻO ka coriander (i kapaʻiaʻo cilantro i North Americans) e like me ka jalapeño koho (ʻoiai lākou e ulu nui a kaulana a hoʻohana nuiʻia i ka mea kuke i ke kīhālani) e hoʻouluʻia ma luna, akā hana lākou i kaʻokoʻa likeʻole i ka meaʻono iki.
Ka mea e pono ai
- 2 kīʻaha ipu (
- ka mea kanu , ka home a i kūʻaiʻia paha)
- 2 kalo pele (e pili ana i 4 mau lāʻau, peeled a paʻipaʻiʻia)
- 1/4 kīʻaha fennel (e pili ana paha i 1/4 o kahi pākuʻi, paʻipaʻi, aiʻole celery hoʻi ināʻaʻoleʻoe he fenlo)
- 1/4 kapu'ake (e pili ana i 1/2 'aila liʻiliʻi)
- 1/4 teaspoon'ōmole fennel
- 1/4 teaspoon
- huia ('ō)
- 1 pākiho (kahi honua, 1/8 teaspoon a emiʻole)
- Paʻa pepa i ka meaʻono
- ʻO ka paʻakai ka paʻakai
- Kō koho: 2 teaspoons
- ka'āwave agave a iʻole kekahi meaʻono eʻono
- 1/2 hou
- jalapeno (meaʻokiʻoki liʻiliʻi)
Pehea e hana ai
- E pīpī i 2 kīʻaha kīʻaha puna ma loko o ka'ōpū 4-quart. E kīhā 4 mau kāloka a me 1/4 o kahi pākuhi fennel (hiki iaʻu ke hoʻohana i ka mea hoʻolaha meaʻai) a hoʻohui i ka hulu me ka 1/4 kapuʻoho kahiʻakai.
- ʻO ka pahu 1/4 teaspoon a me ka 1/4 teaspoon ka coriander piha me ka mīkini a me ka pestle a ma kahiʻekeʻeke'epena i mālamaʻia no nā meaʻala. Hiki iāʻoe keʻulupā iā lākou me ke kua o ka pahi ināʻoʻoe i loko o kahi kui.
- E hoʻomoʻi i ka lepo me ka huakoki fennel a me ka pua, a lawe mai i nā mea a pau i kahi maʻi. E ho'ēmi i ka wela a hoʻomehana mālie no 20 mau minuke, aiʻole a hiki i ka wa eʻoluʻolu nā lau.
- E pīpī i nā mea i loko o ka'ōmole i loko o ka mea hana lepo aiʻole meaʻai meaʻai, e uhi i ka poʻi me kahi kāhiko hoʻomaʻemaʻe (dry - hot!) A hoʻohuiʻia i luna no 30 maukona aiʻole i ka laumā. Hoʻihoʻi i nā mea i kahi kikowaena. E hoʻonoe me kaʻoluʻolu a hoʻoponopono i nā meaʻala me nā mea kanu hou, ka paʻakai a me ka'āva.
- E lawelawe i nā kīʻaha me nā'ōpala maikaʻi maikaʻi loa ma luna.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 289 |
| Ka nui o ka momona | 27 g |
| Ka momona | 5 g |
| Ka momonaʻole | 13 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 481 mg |
| Nā Carbohydrates | 10 g |
| Fiber Dietary | 2 g |
| Pāmua | 2 g |