ʻAʻole i maʻalahi ka hanaʻana i ka hōʻailona Pelekane nui a hiki iā ia ke hoʻomākaukau i lalo o 30 mau minuke. Aia kēia punahele maʻamau i ka home ma ka papaʻaina a i loko o ka pahuʻaina awakea a me ka poʻomanaʻo popo.
I ka US, he pahu pancake lahilahi,ʻaʻole kahi pahuʻai pā. Ināʻaʻoleʻoe i maopopo i kaʻokoʻa, a laila e nānā i ka mea e like me kahi kīʻaha?
Ma waho aʻe o ka hoʻonanea maʻalahi, aia nā kumu'ē aʻe no ka hanaʻana i kahi kīʻaha-he mea maʻalahi,ʻaiʻono i kaʻai, a he nui hoʻi nāʻano.
ʻOiai he sukake i loko o ka'ōhū'ōpala, hiki ke hoʻomanaʻoʻia heʻoi aku ka maikaʻi ma mua o ka nui o nā lāʻau kīʻaha . ʻO ke kumu? ʻO kahi pahu kīʻaha nui ka pahu i piha i ka hao, zinc, a me ka huaʻa B i hiki iāʻoe keʻai ia mau mea me kaʻole o ka hewa nui .
Ka mea e pono ai
- 1 teaspoon baila iʻole i hoʻopiliʻia
- 6 punetēpili / 1/3 kapu syrup gula (aiʻole ka kāneto kānana keʻokeʻo)
- 6 ounce / 200 g wai puna
- 2 ago / 330 g
- ka'ōmaʻomaʻi (ka'ōpoki'ōpiopio)
- Hoʻopiha i ka paʻakai
- Kōʻano: kahi māhele'ōpū
Pehea e hana ai
- E puhi i ka umu a 350 F / 180 C / Gas Mark 4
- E hoʻohana i 1 teaspoon baila i ka momona i kaʻaila 9x13-inch / 23x33-cm ka paila panai a kau i ka base me ka pepaʻili.
- E kau i ka syrup a me 6 'auneke / 200 g ka paila i loko o kahi mea nui a me ka mahana wela, eʻoluʻolu ana, a pau ka waiʻona i ka hoʻoheheʻe i loko o ka syrup. E hōʻoiaʻoe e hoʻokomo i ka paʻakai gula a pau, i kekahi manawa ka paʻakikī e loaʻa ka pololei, aʻoi aku ka maikaʻi ma mua o ka liʻiliʻi inā makemakeʻoe i kāu kālepa ma kahi'ē aʻaʻole hoʻokaʻawale.
- E kau i nā ohue i loko o kahi pola nui, e hoʻokuʻi i kahi kui o ka paʻakai a me ka hoʻonā kohoʻana a laila ninini ma luna o ka waihona paila a me ka syrup a me ka hoʻopiliʻana e hōʻaʻahu i ka oum.
- E ninini i ka pailaʻana i loko o ka paila panakena i hoʻolapalapa a hoʻolaha ponoʻia keʻano o ka papa.
- E puhi i loko o ka umu wela no 25 mau minuke a hiki i ke gula'ōmaʻomaʻo. Weheʻia mai ka umu aʻo ka'ōmaʻomaʻo e maʻa mau ana, e paʻakikī keʻokeʻo i kaʻoluʻolu.
- E kau i ka pā ma luna o ka mea e hoʻonoe ai i ke kaula aʻokiʻoki i ke kaula i ka'āpana akā waiho wale i ka mīkini a hiki i ke anuanu.
- Hoʻopili maikaʻiʻia ka flapjack i loko o ka wai ea.
ʻO nāʻano likeʻole
ʻO ka mea i hoʻomaopopoʻia ma luna nei he pahu kuʻuna maʻamau ia, akā he nui nāʻano'ē aʻe'ē aʻe. ʻO keʻano o ka hanaʻana i kēia mau mea likeʻole e like me ka mea i luna, eʻokoʻa i nā mea a me nā mea e like me kēia.
- Pākiko Pinepona: E hoʻohana i ka nui o ka oats a hoʻonui i loko o 2 auneke / 55 g o ka niu maloʻo maloʻo a hoʻomau i ka papa.
- Apricot a me Honey Flapjack: ʻO kēiaʻano meaʻoi aku ka maikaʻi ma mua o ka'ūpalapa kahiko i hanaʻia me ka 3.5 auneke / 100 g butter me ka 3 ounhe / 85 g greas brown sugar and 3 tablespoons honey, 12 ounces / 350 g oats mixed with 3.5 ounces / 100 g nā'āpana'āpana maloʻo liʻiliʻi, a me ka liʻiliʻi liʻiliʻi liʻiliʻi.
- Kaomi a me nā Lāʻau Pāʻani: E hōʻawi i 2 punetēpē kahi'ūpuni i ka palaoa a me 2 punetēpulu nā mea i hui pūʻia e like me ka paukū a me ka haʻalulu i ke kōpuni.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 236 |
| Ka nui o ka momona | 14 g |
| Ka momona | 8 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 31 mg |
| Sodium | 38 mg |
| Nā Carbohydrates | 25 g |
| Fiber Dietary | 3 g |
| Pāmua | 5 g |