Nui nā māmā e ho'āʻo ana e lilo i ka'ōhūʻai i loko o ka moa a me ka pipiʻai paha he kumu. ʻAʻole maʻaneʻi-eia ka mea ho'āla no ka'ōmoleʻoiaʻiʻo maoli mai kaʻokiʻana i nā meaʻai a me nā vegan .
ʻO ka hanaʻana i ka meaʻai maikaʻi nui he mea akamai i kahi home chef i loko o kāna papa hana kuke. ʻAʻole wale ka nui i ka pō anuanu aiʻole manawa hoʻoheneʻolu e kāheaʻia ka meaʻai, akā ua maikaʻi ia noʻoe a, e hilinaʻi i ka nui o nā mea nui aʻoe e hoʻohana ai a me ka hanaʻana o ka pume i kaʻokiʻana, hiki ke piha a hoʻopiha i ka meaʻai.
ʻO nā mea a pau, heʻaila mea kanu (kahi maikaʻi ka home ka mea maikaʻi akāʻo ka wai i kāpiliʻia me ka bouillon maikaʻi), ka nui o nā huaʻai, a me nā kauʻai. Hiki iāʻoe ke hoʻololi pono i nā huaʻai (a me nā mea) ma kēia māmā. Loaʻa i ka broccoli ma mua aʻe o ka puapalāʻau? E'ōwili iā ia me ka pilikiaʻole. ʻAʻole anei nāʻele'ōmaʻomaʻo a makemakeʻole paha e hoʻonui i ka zucchini hou? E hele mua! ʻO kaʻaila, ka mea loloa, a me nā kāloti e hoʻonā i kahi'āla, no laila, maikaʻi loaʻaʻole e pani i kēlā mau mea keʻoleʻoe e loaʻa.
Makemake ia e liʻiliʻiʻole ia? Eʻoluʻoluʻoe e hoʻohana i kahi kahinu homemade, gluten-free punahele, aiʻole e hōʻoia i ka paila waleʻole o ka paila i kūʻaiʻia. Hiki paha iāʻoe ke nānā i kēia hōʻiliʻili o nā mea'alaina vegan-free vegan .
Ka mea e pono ai
- 1 kaʻailaʻailaʻaila (aiʻole kekahi meaʻaila'ē aʻe e like me ka hinu canola a iʻole ka hinu hinuʻoli)
- 1ʻiki nui (ʻoki)
- Kō koho: 3 cloves keleka (minced)
- 2 lāleʻa lauʻile (ʻokiʻoki)
- 2 kāloti (i hoʻopiliʻia me ka'ōpala)
- 2 'aila i hui pūʻia me nā mea kanu (kāpena, ho'āʻo i ka'ailaʻala, zucchini, aiʻole nā'ōleʻa uliuli)
- 1½ teaspoon ka paʻakai
- 1/2 teaspoon kala'alala
- 1 teaspoon thyme
- 1 teaspoon oregano
- 1 ka lauʻole
- 8 kahe o ke kīponaʻai (aiʻole 8 kīʻaha wai + 2 mau pūpū puna iʻa)
- 1 (14-aunema) hiki i nā'ōmato (keʻoleʻia)
- Kōmike: Pāʻani Parmesan a Paramean paha i paniʻia
Pehea e hana ai
- ʻO kaʻaila i loko o ka ipu nui a me ka ipu hao. E hoʻomoʻi i ke kolohi'alapili, ke kālakila i kohoʻia, ka mea i'eliʻokiʻia, a me nā kāloka paʻi. Hoʻolāʻau, e hoʻouluʻana no 3 i 4 mau minuke, a hiki i ka'aluʻolu o nā'alekome akāʻaʻole lākou eʻae.
- E hōʻawi i kāu koho o nā meaʻai a me ka hoʻouluʻana i nā mea kanu a me ka mahana no 1 a 2 mau minuke. Mai hōʻoluʻolu iā lākou.
- E hoʻomoʻa i ka paʻakai, ka lepo'eleka, koume, a me ke kalanono e hoʻoulu e hoʻoulu pono i nā hua.
- E hoʻomoʻi i ka'ōmole hua, ka'ōpū huaʻai aiʻole ka wai i hui pūʻia me nā kūpelu broth, a me nā kāpenaʻole. Lawe mai i kahi maʻi, hoʻonāukiuki, e ho'ēmi i ka mahana, a hoʻomohala a hiki i ka wa eʻoluʻolu nā huaʻali - ma kahi o 8 a 12 mau minuke.
- Hoʻoponopono i nā mea hoʻohālikelike eʻono ai.
- E wehe i ka lauʻo ke kai me ka lawelawe i kāu'ōpenaʻaila i ka homemade me ka pīpī i ka Parmesan kahi a Parmesan paha i paniʻia a me ka palaoa a me nā mea pīpī.
Hoʻomaopopo: I mea e hoʻonui ai i ka meaʻai i kēia kānana puʻuwai, hiki iāʻoe ke hoʻonui i 1 i 2 mau kapu quinoa i hoʻomapalaʻia mua i ka wai aiʻole ka'ōmole puna. E hoʻomoʻa wale i loko o ka wela wela.
ʻO nā meaʻai'ē aʻe no nā meaʻai āpau / Vegan
Hiki paha iāʻoe ke ho'āʻo i kekahi o ka meaʻai meaʻai ma ka meaʻai meaʻai paha a iʻole e nānā i kēia mau meaʻai i ka mea kanu meaʻai ma ka meaʻai / vegan . Ināʻoe eʻimi ana i kahi mea me kahi pōmaikaʻiʻoi aʻe, pono e hoʻopiha kēia mau meaʻai meaʻai i ka meaʻai / vegan me ka hoʻopiha i ka bila.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 347 |
| Ka nui o ka momona | 12 g |
| Ka momona | 3 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 8 mg |
| Sodium | 15,276 mg |
| Nā Carbohydrates | 44 g |
| Fiber Dietary | 9 g |
| Pāmua | 18 g |