ʻO kaʻaila o ka mīponaʻai he mea nui ia no nā kīʻaha he nui a me ka leʻaleʻa wale nō. Hiki iāʻoe ke hana i kēia'ōpū o ka mīmoa pū me ka waihinu'ōmaʻomaʻi, me ka waiū launiu (a iʻole kekahi mea waiu waiu'ē aʻe e makemake aiʻoe) a me kahiʻailaʻonaʻaʻole eʻai.
Ua loaʻa iāʻoe kēia mau meaʻai maikaʻiʻole i ka mea hānaiʻole a me ka vegan . ʻAʻole makemake kekahi mea pono kūpono, wale nō i kahi mea e hoʻopili ai, a me ka hanaʻana, ka louteeing, a me ka hoʻomehanaʻana ma ka stoveop.
E pono i kēia'ōhumu mīmī kuhumu i ka meaʻai e hoʻonalowaʻoleʻia e like me ka meaʻai a me ka vegan? Kapaʻia ka palaoa e like me ka lahilahi, akā hiki iāʻoe ke hoʻohana pono i ka nui o ka kānana kānana i loko o 2-3 mau punetēpona o ka wai e hoʻolūlū ai a mālama i kēia mīmaila o ka mīmaki kūpona me ka liʻiliʻiʻole i ka palaoa . Eia kekahi, e nānā iāʻoe e hōʻoia i ka pailaʻole o kāu kōha punaʻai, e like me kekahi, aʻaʻole kekahi. A iʻole, e hanaʻoe i kaʻaila o ka mea kanu hale i kouʻike pono i nā mea i loko.
Ka mea e pono ai
- 3/4 mau paʻi hauʻupuʻu,'āpuni
- 1/2'aliki keʻokeʻo aiʻole ka'ōmaʻomaʻuʻulaʻula, liʻiliʻi liʻiliʻi
- 2 cloves kele, minced
- 1 tbsp ka momona marganine
- 3 ka'ōpū puna
- 2 tbsp palaoa
- 1 ka ipu vegan
- ʻaʻole e hoʻopihaʻia kahi kirimomi
- 1 kaʻaila waiū (a iʻole kekahi mea hānai waiū maʻemaʻeʻole)
Pehea e hana ai
- E koli i nā hamo,'ākau i nāʻaila, a miki i ke kāleka.
- I loko o ka'ōpena nui a me ka ipu iʻa, eʻoki i nā haha, ka'atika, a me ke kāleka ma ka vegan margarine no 3 a 5 mau minuke, a hiki i ka'alupalu o nā'aliki.
- E ho'ēmi i ka wela i ka liʻiliʻi a me ka hoʻokomo i ka waiʻu waihona. E uhi i ka ipu a hoʻokuʻu iā ia no ka manawa no 45 mau minuke.
- E hoʻopau i ka palaoa (aiʻole e hoʻohana i ka kānalua kānina i hui pūʻia me ka wai e mālama ai i ka kirikino-free_ non-dairy cream cream, a me ka waiūpaʻa, eʻoluʻolu maikaʻi e hoʻohui.
- Eʻae i ka hoʻohui hou i kahi 20 a 30 mau minuke, aiʻole a hiki i ka uluʻana o ka mihumu.
- E hoʻonui me ka paʻakai a me ka pepa ma mua o ka lawelaweʻana.
Nā manaʻo kōkua:
Hiki iāʻoe ke lawelawe i kēia kānana'alapona māmā e like me ka meaʻai huaʻai aʻai paha i ka meaʻai no kaʻaina awakea a iʻole kahiʻainaʻaina. E kīʻaha me kahiʻeleʻele'ōmaʻomaʻo ākea a eʻoliʻoli i kahi'āpana palaoa.
Hiki iāʻoe ke hana i kēia ma mua o ka manawa ināʻoe e lawelawe ana i nā malihini. ʻO kaʻoiaʻiʻo, pono ke hoʻolālā ke kohu meaʻai keʻoleʻoe eʻae i ka hāmole i loko o ka pahu hau i ka pō. Hoʻohana i nā lepa i loko oʻekolu aʻehā lā o ka hoʻomākaukau.
E like me ka hanaʻana i ka mea aila a me nā meaʻaila? Eia nā māla hou e makemakeʻoe e ho'āʻo:
- 10 momona momona nā meaʻai
- ʻO nā mea maikaʻi loa i ka momona momona a me ka momona
- ʻO nāʻoihana meaʻai ma ka meaʻai loa
- 7 maʻalahi nā meaʻai i ka mea kanu i mea e hana ai i loko o kāu kī koko
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 355 |
| Ka nui o ka momona | 17 g |
| Ka momona | 7 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 34 mg |
| Sodium | 1,144 mg |
| Nā Carbohydrates | 42 g |
| Fiber Dietary | 5 g |
| Pāmua | 11 g |