ʻO ka palaoa a me ka'ōpū a me ka uku kaumona

Eia kekahi meaʻala maikaʻi a me ka mīkini'eleʻaleʻa, he nui no nā kākohu a mea kūpono paha, a he maʻalahi loa e hoʻomākaukau. ʻO ka hapa nui o nā meaʻono, he mau mea'aniani nui, me kaʻokoʻa hoʻi o nā pepaʻelima a me ka baʻaʻoluʻolu e hāʻawi pono iā ia i kahi momona maikaʻi.

Manaʻoʻoleʻoe e hoʻohana i nā pīniʻeleʻele a iʻole kekahiʻanoʻano pīkī ma kahi o ka pī piʻi. ʻO ka saladi he wahi hoʻomaka maikaʻi ia, a hiki iāʻoe ke hoʻololi i nā mea e like me kouʻono. E hoʻopili i nāʻano nihoʻano'ē aʻe me nā bean aʻaʻa'ī a iʻole e pani i nā pī piʻo me nā pīniʻeleʻele, nā piʻi'ākau nui, a me nā kui kiko. Hiki ke hoʻohuiʻia nā kāloka Sredded no ka hōʻailona a me kaʻaʻahu'ē aʻe, a iʻole e kākoʻo i kekahi'ōmato i hoʻomaʻamaʻa houʻia ma mua o ka lawelaweʻana. Manaʻoʻoleʻoe e hoʻololi i kāu mau hoʻololiʻana i kēiaʻano uku sala.

Ka mea e pono ai

• 1 (15-'anea) hiki iā ia keʻokiʻoki i nā momona'ōmaʻomaʻo (paʻi)
• 1 (15-ounce) hiki keʻokiʻoki i nā niho kōpana (huki)
• 1 (12-ounce) hiki ke hoʻomoʻaʻia ka'ōpū kernel (kope)
• 1 (16-ounce) hiki i nā pīkī koʻi (holoiʻia a holoiʻia)
• 1/2 ka pepaʻelima pepa (meaʻoki, i kaʻulaʻula a me ka'ōmaʻomaʻo inā hiki)
• 1/2 ka 'aila riki (mea lahilahi)
• No ka Dressing:
• 1/2 kīʻaha kīʻahaʻaila (kahi maikaʻi loa keʻala, e like me kaʻaila a me ka canola)
• 1/2 kīʻaha apple cider winika
• 1 teaspoon ka paʻakai
• 1/2 teaspoon pepa honua
• 1/3 i ka 2/3 kapu i ka sukomoʻia (aiʻole e hoʻoholo paha e like me kouʻono)

Pehea e hana ai

1. E kau i nā kīʻaha momona, ka palaoa, a me nā mea kanuʻai i loko o kahi kīla nui.
2. E hui pū me kaʻaila, ka vīneka, ka paʻakai, ka pepa, a me 1/3 kapu kīʻaha; e ninini ma luna o nā mea kanu.
3. Kāhiko e kāhiko i ka maikaʻi. Eʻono a hoʻonui i ke kōpaʻa inā makemakeʻia kahi salala maikaʻi.
4. E uhi i ka hua salai a hoʻoulu i ka pō a iʻoleʻo 4 mau hola no kaʻono maikaʻi.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	866
Ka nui o ka momona	21 g
Ka momona	2 g
Ka momonaʻole	14 g
ʻO Cholesterol	0 mg
Sodium	25 mg
Nā Carbohydrates	136 g
Fiber Dietary	35 g
Pāmua	37 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.