E nānā ana i ka'ōhinu kūpenaʻalani maikaʻi i ka meaʻai? ʻO kēia meaʻai meaʻaiʻole a me ka mea'alaʻula i hoʻokuʻuʻia i ka huluhulu kālepa, he hāʻule paha a he hōʻalu hoʻomaha paha e hoʻomaʻamaʻaʻia ai ma kahi hoʻolaleʻaleʻaleʻaleʻaleʻaleʻa a iʻole ahiahi no ke Kalikimaka.
Ma nā lā hoʻomaha, nui nā hale kūʻai kūʻai i nā kīʻahaʻalani a me ka momona i hoʻomākaukauʻia i kahi meaʻai e like me kēia (no ka mea maikaʻi loa, e pale i nā mea i loko o ke kōhao aiʻole i loko o kahi pahu i loko o ka wai a ma kahi o ka nānāʻana i kēlāʻano i kēia ka pahu i hoʻopaʻaʻia). Ma nā manawa'ē aʻe o ka makahiki, hiki i nā papa hana i hoʻomākaukauʻia he mea maʻalahi e loaʻa ai, no laila paha e makemake pahaʻoe e hoʻolālā maikaʻi ma mua a kūʻai aku iā lākou ma ka pūnaewele inā pilikiaʻoe eʻike iā lākou. ma uka. ʻO ka hoʻokuʻuʻana i ka lauoho hou a me ka'ānenaʻana a me ka pehiʻana iā lākou i ka lima, he koho nō hoʻi ia, akā he hana maikaʻi loa ia e hana ai.
Inā makemakeʻoe e'ānena i ka pahu hou, pono lākou i kahi o 30 mau minuke i ka umu ma 425 F, a mai'ōleloʻoeʻaʻoleʻoe e'ōleloʻia e hoʻohana i kaʻano e komo mai ana i loko o kaʻeke!
ʻAʻole hiki i nā mea a pau ke makemake i nā mea'alapala paʻakiki o ka momona, akā inā hanaʻoe, a laila e alohaʻoe i kēia meaʻono hiki i ka meaʻalani. ʻO kēiaʻano meaʻono a me ka meli o ka meaʻaiʻole he meaʻokoʻa ka lōʻihi e like me ka hoʻohanaʻana i ka margarine vegan a iʻole kaʻaila (aʻaʻole ka pata) a me ka soymilk ma kahi o ka waiu waiu. Eia hou, hiki ke hoʻohanaʻoleʻia nā meaʻai a pau, akā ponoʻoe e nānā i ka papa inoa o kāu punaʻai, aiʻole e kūʻai i kahi i kapa inoaʻia me he gluten-free.
Ka mea e pono ai
- 3 tbsp. vegan margarine aʻailaʻaila paha
- 1 kaloka (minced)
- 1 kaʻiʻalani (minced)
- 1ʻoki (minced)
- 6 mau kapu i ikaika
- ka'ōpū puna
- 1/4 ke kīʻaha i ka laʻau'ūhā
- 1/4 tsp. nā'ōpū
- 2 lau
- 12 oz. nā kānana (ua hoʻolimalimaʻia a'ōpala)
- 1/4 ke kī o kahi me ka sofilk
- ʻO ka paʻakai a me ka pepa eʻono
Pehea e hana ai
- ʻO ka mua, i loko o ka ipu nui a me ka ipu iʻa, eʻeli i ka kāroti, ka mea'atila a me ka riki i ka momona o ka margarine a iʻole kaʻaila a hiki i ka mālie, e like me 8 a 10 mau minuke.
- ʻO ka mea'ē aʻe, e hoʻomoʻi i ka'ōpū puna i ka ipuhao a hoʻopili i ka hui maikaʻi. E hoʻomoʻa i ka pāʻani liʻiliʻi hou, nā'ōpoki, nā lau bay a me nā pahu i'ōniʻoniʻoʻia. E lawe mai i ka huiʻana i ka paila, a laila e ho'ēmi i ka mahana i ke ala liʻiliʻi aʻaeʻia e hoʻomohu, uhiʻia, no kahi o 30 mau minuke.
- Wehe i ka wela a hoʻokuʻu i nā lau puka.
- Puree ke kī i loko o ka mea hoʻonomi a hana paha a hiki i ka wā i makemakeʻia ai ke kūpono (hiki paha iāʻoe ke hoʻomaʻemaʻe maikaʻi iʻole ka waihoʻana i kekahi mau pipi, iāʻoe!).
- E hoʻihoʻi mai i ka hupa Calani i ka ipuhao. I ke kau wela nui, e hoʻonā i ka waiu a me ka laʻau a hiki i ka puhi houʻana. E hoʻonui me ka paʻakai a me ka pepa ma mua o ka lawelaweʻana.
E nānā pū: He mau manaʻo hoʻomanaʻo hou
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 216 |
| Ka nui o ka momona | 8 g |
| Ka momona | 1 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 799 mg |
| Nā Carbohydrates | 32 g |
| Fiber Dietary | 2 g |
| Pāmua | 5 g |