E hoʻohana i ka quinoa (ʻeleʻele paha),ʻeleʻele aiʻole keʻokeʻo (aiʻole he hui pūʻia o ka 3) ma kēia pāʻina'āpana hemoʻole no ka quinoa māhana. ʻO Quinoa he hoahānauʻo ia iʻikeʻole, aʻo ia kekahi o nā meaʻai kahiko o nā Incas. He huaʻala nui a me ka meaʻai huaʻai, aʻoiaiʻo ka'ōlelo maʻamau he hua ia, uaʻaiʻia ka quinoa e like me ka palaoa a he koho maikaʻi loa ia no ka poʻe e nānā ana i kā lākouʻaiʻai. Loaʻa iā ia kahi hōʻailona amino acid a me ka amaranth e loaʻa ana nā mea'enela kiʻekiʻe loa o nā kānana. He mea ikaika ka Quinoa no ke kino holoʻokoʻa, a no nā puʻupaʻa kekahi. ʻAʻole waleʻo quinoa kiʻekiʻe i loko o ka protein, ua waiwai ia i nāʻano lāʻau calcium, hao, a me B. Hāʻawiʻia ia i nā meli maikaʻi a hiki ke hoʻouluʻia i kaʻailaʻaila, nā mea kanu i kālaiʻia, ka mea i hoʻokuʻuʻoleʻia i kaʻaila a me nā'ōleʻa hoʻolālā hoʻolālā paha. Hiki iāʻoe ke hoʻonui i ka wai a hoʻololi iā Quinoa Porridge, aiʻole e hoʻoneʻeʻia i loko o kaʻala maikaʻi me ka Quinoa Pudding me nā Mele a me nā Fig . Hiki ke hoʻohanaʻia i nā puʻu, nā mea i hoʻolapalapaʻia a me ka nui o nā salama he mahana a me ka anuanu. E holoi mau i kāu quinoa no ka laweʻana aku i ka saponin resinous e pili ana i ka mea kanu. Ua holoi muaʻia ka hoʻohanaʻana i nā quinoa i kūʻaiʻia i ka wā kūʻai akā hāʻawi mau wau i koʻu holoi. E mālamaʻia ka quinoa, mālamaʻia no ka 2-3 mau lā.
Ka mea e pono ai
- 2 kahe wai
- 1 pāʻina quinoa
- 1 pinch pin (moana)
Pehea e hana ai
E hoʻohui i ka quinoa a e hoʻomaʻemaʻe pono. E kau i ka wai, quinoa a me ka paʻakai moana ma kahi liʻiliʻi liʻiliʻi. E kau ma luna o ka mahana wela a hiki i kahi maʻi. E ho'ēmi i ka wela i ka haʻahaʻa, e hoʻoluli i hoʻokahi manawa, ae uhi i ka ipu. Eʻai i ka quinoa no 18-20 mau minuke, a hiki i ka wā e hoʻopauʻia ai ka wai. E lilo ka quinoa i mea haʻahaʻa a ulu i kahi mīkini "kahi" e like me ka kuke. E noho ia no 5 mau minuke mai ke ahi.
E hoʻolā i ka quinoa me kahi pā. Kuleana kope © 2014 na Jen Hoy
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 74 |
| Ka nui o ka momona | 1 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 107 mg |
| Nā Carbohydrates | 13 g |
| Fiber Dietary | 2 g |
| Pāmua | 3 g |