ʻO kēia'āpanaʻaoʻao launiʻa no ka Crockpot Red Cabbage a me nā huiʻelua e hui maikaʻi me Apple Pork Chops a iʻole kahi'āpala o ka meaʻala liʻiliʻi. Hiki iāʻoe ke kāpili i ka'ōlēhi'ōpiopio i kēia kōpena inā makemakeʻoe.
Makemake au i ke kāleʻaʻulaʻula; uaʻoi aku ka maikaʻi ma mua o ka'ōmaʻomaʻo (aiʻole keʻokeʻo) kāpelu a heʻano nani konaʻano,ʻoiai ma hope o kona kukeʻana. Hiki iāʻoe ke loaʻa ke kāpena o ka makahiki ma ka hale kūʻai. Heʻaiʻai maikaʻi ia, a he mea maikaʻi ia noʻoe.
ʻO ka'atipalapa he mea kanu keluhi,ʻo ia hoʻi kaʻohana like me ka broccoli a me ka puaʻaʻala. ʻO kēia mau maʻi nui ka nui o nā meaʻai. ʻO ka ula ula he mea nui i kapaʻia he anthocyanins. ʻO ke kapa nani o ka kāpena i hāʻawiʻia e kēlā pūpū; ʻO ia hoʻi he antioxidic mana. ʻO ke kinetona ka mea kiʻekiʻe loa i ka fiber a me nā glucosinolates a he haʻahaʻa loa i ka sodium, me ka aneaneʻole momona.
No ka hoʻomākaukauʻana i ke poʻo o ka kāpena , e hoʻomaʻemaʻe mua i lalo i lalo o ka wai mālie. A laila, me ka pahiʻoiʻoiʻoi,ʻokiʻoki i ke kāpena i waenakonu o ke kiko. Eʻokiʻoki i ke kolo a me nā lālā momona a puni i nā'āpanaʻelua. A laila hoʻohuli i kaʻaoʻao kāpuni a lalo. Eʻokiʻoki i nā kinona e hana i nā'āpana he 1/2'uea.
ʻO ka'ōlaʻaʻulaʻula kekahi mea kanu maikaʻi. Uaʻoi aku ka maikaʻi ma mua o nā aniani aniani a hiki ke loaʻa i ka hapanui o nāʻoihana. ʻAʻole i lōʻihi kona ola ola me nā aniani kōmaʻomaʻo a'eʻokeʻo paha, no laila e hoʻohana i loko o hoʻokahi pule.
Hiki iāʻoe ke pālua i kēia meaʻai inā makemakeʻoe; E hoʻohana wale i kahi mea kuke wikiwiki nui. E hoʻomanaʻo i ka hoʻopiha mau i nā kīkoki 1/2 a 3/4 piha no nā hualoaʻa maikaʻi loa. Inā lawaʻole kaʻai i loko o kahi kumukūpoko , hiki i ka meaʻai ke hoʻoulu a puhi. Inā piha piha ia,ʻaʻole hiki keʻai i ka meaʻai i ka manawa i hāʻawiʻia, aiʻole hiki ke hoʻopiha i ka mea hana. E hoʻomanaʻo i ka meaʻai he wai ka mea e hoʻokuʻu i ka wā e 'ai ai, aʻaʻole e hoʻoliliʻia i kahi kuke kuke.
Ka mea e pono ai
- 1/2 poʻo i ke kāpenaʻulaʻula, i kāpala
- 1'ulaniʻulaʻula, iʻokiʻia
- 3 cloves keleka, sliced
- 3 punetēpē i ka pēpē cider vinegar
- 1 ka'eneʻena kōma
- 1½ teaspoon ka paʻakai
- 1/8 teaspoon pepa keʻokeʻo
- 2 punetēpuni wai
Pehea e hana ai
E puhi i kahi kīhāhā 3-4 me ka mea kanuʻole i kaʻaila.
Eʻohi i ka kāpena, ka'ulaniʻula, a me ke kāleka i ka mea kuke hana wikiwiki. I loko o kahi kīʻaha, hoʻohui i ka vīnega, ka paʻakai, ka paʻakai, ka pepa keʻokeʻo, a me ka wai a hoʻoponopono maikaʻi e hoʻopau i ke kōpaʻa a me ka paʻakai.
E ninini iho i ke kāpena ma ka mea kuke kuke.
E uhi a eʻaila ma kahi haʻahaʻa, e hoʻouluhilua i ka manawa kuke, no 6-8 mau hola a hiki i ke kāpenaʻana o ke kāpena. E lawelawe koke.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 107 |
| Ka nui o ka momona | 0 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 43 w |
| Nā Carbohydrates | 24 g |
| Fiber Dietary | 6 g |
| Pāmua | 4 g |