Hanaʻia kēia mau mīkiniʻala banana a pau me ka oatmeal, ke kokoʻeleʻele a me ka palaoa palaoa a pau. ʻO kahi o ka meli a me ka waiʻalani e hoʻoulu ai i ka wai a hāʻawi iā lākou i kahiʻaʻa eʻoi aku kaʻano likeʻole mai nā mea maiʻa maiʻa maiʻa.
Hāpaiʻia ka papaʻai e ka Wheat Foods Council.
Ka mea e pono ai
- 1/2 kapu waiʻona
- 1 punetēpō kaʻaila karama
- 2 kaʻaila
- 2 hua
- 1 kīʻaha i ka maiʻa baʻa i hoʻopukaʻia (e pili ana i 2 bananas)
- 1/4 ka pele
- 1/4 ke kīʻahaʻepa
- 2 mau kīʻaha wikiwiki wikiwiki
- 1 ka'ōpū palaoa palaoa piha
- 2 teashi i ka palaoa
- 1½ teaspoon ka paʻakai
- Kōmike: 1/2 kapu wōnakau kūkā (koho)
Pehea e hana ai
- ʻO ke ahi wela a 400 mau tikeri.
- Hoʻohui i ka waiʻalani, zest, kaʻaila hinu, nā hua, ka maiʻa, a me ka meli i loko o kahi pola nui. E hoʻolālā maikaʻi. I loko o ke kīʻaha'ē aʻe, e hui pū i ke kōkoʻomaʻu, kaʻaila, ka palaoa, ka lapalapa palolo, ka paʻakai, a me nā nati. E hoʻohui me nā mea wai a hui me kahi maloʻo a maloʻo nā mea maloʻo.
- E pīpī i nā kīʻaha kapu me ka'ōwili'opiʻole a hoʻopiha i 3/4 piha. E puhi no ka 20 mau minuke a hiki paha i ke gula'ōmaʻomaʻo.
Kāleka / lawelawe: 210
Nānālā: (ʻo ia hoʻi nā walnuts) Hoʻohālike kahi hana: 210 calories, 6 g momona, 33 g mau lāʻau kipa, 3 g fiber, 7 g momona (2 g piha), 37 mg cholesterol, 22 mcg folate, 1 mg hao, 193 mg sodium .
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 167 |
| Ka nui o ka momona | 8 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 35 mg |
| Sodium | 214 mg |
| Nā Carbohydrates | 23 g |
| Fiber Dietary | 2 g |
| Pāmua | 3 g |