ʻO keʻano momona haʻahaʻa ka mea kūpono no nā meaʻai maikaʻi a me nā meaʻai maikaʻiʻole o ka sālemai kauwela. ʻO kaʻoiaʻiʻo,ʻo ka pīni e hoʻohui i ke kinetona, fiber, ho'āla aʻoi aku i nā huapalaa saladi.
ʻO nā pīkino he mea waiwai, noʻonoʻo a maʻalahi ke loaʻa. ʻO nā pīnē he meaʻole ka gluten-ʻole akā e maopopo e heluhelu i nā lepili i nā hua baʻa me ka maloo maloʻo. I kekahi manawa, hoʻohuiʻia ka gluten i nā pī piʻa ma keʻano he mānoanoa, a me nā mea momona maloʻo he mau moho kūpono no ka paʻiʻana i ka palaoa me nā hua'ōpiopio i loko o ka hōʻailona. He mea maʻalahi ka loaʻaʻana o nā'āpana he nui wale o nā pīpī liʻiliʻiʻole,ʻo nā huahana huahana inā makemakeʻoe.
ʻO nā pīni he mau kumu maikaʻi o nā wela e hiki ke hoʻopiliʻia a hikiʻole ke hoʻololiʻia. Ua hōʻikeʻia ka fiber apalapala e kōkua ai i ka hoʻoponoponoʻana i ke koko a me nā cholesterol. Hiki ke kōkua ka fiber hiki ke kōkua i ka hoʻoponoponoʻana i ka'ō'ōʻana.
ʻO ka hapalua o ke kīʻaha kīʻaha o ka pīkī koʻo kahi 8 grams o ke fiber, 8 grams o ka protein, 20 grams o ka waiʻahuka a me ka 0 mau momona o ka momona. ʻO ka beaʻeleʻele he kumu waiwai nui loa o flavonoids i loko o nā puaʻaʻeleʻele o ka niho. Aia nā flavonoids i nā antioxidants mana e hoʻohanaʻia e ko mākou mau kino e pale ai i ka pōʻino pūnaewele.
E hana i kāu'ōmaʻomaʻo salame i hoʻokahi lā ma mua o ka lawelaweʻana e hoʻomohala i nā meaʻai a no ka pono!
Ka mea e pono ai
- 1 15-'anea hiki i nā pīpī pīkī *
- 1 15-o ka ounce he pīpīʻeleʻele *
- 1 15-o ka ounce he mau pī liʻiliʻi liʻiliʻi *
- 1ʻiliahi'alamiki lahilahi (Vidalia aiʻole Walla Walla - kikokikona pālua)
- 1 kūkono liʻiliʻi (ʻo ka huapalapala me ka lahilahi)
- 2 helemoku loloa nui ('āpana'āpana)
- No ka Dressing:
- 1/4 ke kī o kaʻailaʻaila poni hou
- 2 punetēpē i ka meaʻona pīpī cider
- 1 kaʻalani ka mea kanu i ke kō (aʻono paha eʻono me kāu hua punahele punahele)
- 1 teaspoon nā kīʻula basil maloʻo (aiʻole ka hoʻouluʻana i ka lau nahele maloʻo maʻemaʻeʻole)
- Kaomi paʻakai (aiʻole eʻono)
- Kāpala pepa (aiʻole eʻono)
Pehea e hana ai
- E pīpī i nā pāpū baʻa i loko o kahi kānana mīkini.
- E puhi a holoi i nā pīni me ka wai anuanu.
- E kau i ke kikowaena ma luna o kahi pola eʻae i ka wai. Hoʻomaʻaʻia ka holoiʻana i ka sodium nui mai nā mea niʻi paʻakai.
- E waiho i nā pānaʻi i holoiʻia a wiliʻia i loko o kekahi pola nui. E hoʻopili i kaʻaila a me ka kukumba.
- E hoʻopili i ka meaʻai i loko o kekahi kīʻaha'ē aʻe.
- Hoʻopili i nā beans me ka lole a hoʻoulu i ke kapa.
- E uhi a hoʻopiʻi i ka pō no nā meaʻono maikaʻi loa.
* Nānā: Hiki iāʻoe ke pani i nā beans punahele no kekahi o nā mea i luna
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1089 |
| Ka nui o ka momona | 18 g |
| Ka momona | 3 g |
| Ka momonaʻole | 11 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 110 mg |
| Nā Carbohydrates | 178 g |
| Fiber Dietary | 53 g |
| Pāmua | 61 g |