Hoʻokumuʻia nā'ūmomo kuhi Swedish me kahiʻalaniʻono i hoʻomākaukauʻia me kaʻaila, kaʻaila kawa, a me ka waiū. ʻOiai uaʻoi aku ka maikaʻi o kēia'ōmā aʻoi aku ma lalo o ka momona a me ka cholesterol, he waiwaiʻole loa kaʻono a me keʻano. Hiki ke hoʻomākaukauʻia nā'ūpena a hiki i kahi lā ma mua a iʻole ka hoʻomau paʻakai no kahi mahina, akā,ʻoi aku ka maikaʻi o ka mila maikaʻi ma hope o ka hanaʻana.
Ka mea e pono ai
- 1/4 kapuʻoki (
- ka'āpana liʻiliʻi )
- 3 tbsp. ailaʻoliva (māheleʻia)
- 1 1/4 kapuʻona kuluma (māheleʻia)
- 3/4 ke kīʻaha
- 2 lbs. ka pipiʻai
- 2 mau hua (iʻole i hahauʻia)
- 2 tbsp. a me 1 tsp. ka paʻakai (māheleʻia)
- 1/4 tsp. pepa
- 1/4 ka palaoa
- 1 kapu
- a me ka soymilk
- Hoʻokipa:
- pāʻili
Pehea e hana ai
- E hana i nā'āpana. I loko o kahi kīʻaha pālahalaha, e hui pū i ka riki, 1 punetēpiliʻaila, ¾ kapu o ka yogene soy, ka'ūpili berena a me ka pipi o ka honua a hiki i ka wa e hui pūʻia. E hoʻomohui i nā hua, ka paʻakai (2 punetēpona), a me ka pepa, e hoʻonoe a hiki i ka hoʻopiliʻana o ka paila. Me kāu mau lima, e hoʻokumu i kaʻiʻo i loko o 1 a 2 "pola.
- E hoʻonā i kaʻaila'ē aʻe 2 punetēpona i loko o kahi pāpale loloa kaumaha ma luna o ka mahana wela. E kāhua i nāʻokiʻoki, e hoʻololi i kēlā me kēia minuke a pēlā paha a hiki i ka wā e'alaʻulaʻia ai a maheleʻia. E hoʻonoho i nā'ūpuni ma kahi pāpale a hoʻouhi me ka'ōpala i ka hoʻomākaukauʻana i ka mila.
- E hana i ka iki. I loko o kahi liʻiliʻi liʻiliʻi ma luna o ka wela nui, e hui pū i ka palaoa, ke koena o ka ½ cup soy yogurt, soymilk a me ke koena 1 teaspoon ka paʻakai. Hoʻopuni i ka mahana a me ke kūlike. E kau i ka mīni ma luna o nā meaʻai, e hoʻonaniʻia me ka pāʻala a lawelawe i ka wela.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 896 |
| Ka nui o ka momona | 46 g |
| Ka momona | 15 g |
| Ka momonaʻole | 22 g |
| ʻO Cholesterol | 316 mg |
| Sodium | 4,284 mg |
| Nā Carbohydrates | 39 g |
| Fiber Dietary | 3 g |
| Pāmua | 77 g |