Inā he mau salama e like me ka hoʻolālā kauwela, e noʻonoʻo hou. Hoʻopihaʻia nā huapalaoa a me nā hua maloʻo momona no ka manawa kūpono. Aʻo nā pauka mauʻu a me nā'āpanaʻeleʻeleʻaʻole wale no ka pie.
E koho i nāʻeleʻeleʻeleʻele no kahi palemu pale honua. ʻO ka'ōmaʻa, ka kale a me ka romaine, ua ikaika loa e kū pono i ka'ōpala hauʻu a hoʻouluʻia i nā meaʻai. A ke kū nei i nāʻonaʻawaʻawa o nā'ōpū'ōuliuli i ka momona maikaʻi o ka'ōpala. Pēlā nō hoʻi, ka hana pākīhini pākī, me ka ho'āla'awaʻahuʻahuʻahu, kahi maikaʻi me ka paʻiʻana o ka mālulu pa'ū.
Ināʻikeʻoe i nā'ōmaʻa pinepine aʻoi loa ka pāʻani, hopohopoʻoe e hoʻohana i kekahi o ko lākou mau'ōmaʻomaʻa. ʻO ka meaʻono loa ka'ōmaʻomaʻu'ōmaʻomaʻo, kahi punahele kaulana loa. Akā e ho'āʻo i ka'ōhinuʻana i ka'āpana calabaza i loaʻa kahiʻonoʻono likeʻole me keʻano o nāʻanoʻano e hiki keʻalaniʻia e like me ka pauka. ʻO ka'āpana o ka squash heʻanoʻuʻuku ia i kaʻono akā he helehelena āmeli maloʻo. Aʻo kabocha heʻono,ʻono a me kahiʻono e like me kaʻuala.
ʻO nā mea a pau āu i makemake ai,ʻo kēia mau huamala i hoʻolālā maikaʻiʻia he mea nui ia i kaʻohana a pau.
Ka mea e pono ai
- No ka Salala:
- 1 i ka paukaʻokoʻa a iʻole nā huakaʻa
- 1 kaʻailaʻailaʻaila
- 3 mau kīʻaha i kāwiliʻia e like me ka baby kale, ka'ōniʻi pēpē a me ke kamema pēpē
- 1/4 ke kīʻaha i ka'ōmaʻomaʻa i ka paukina (koho)
- No kaʻaʻahu Maple Tahin:
- 1/4 kapu kāhini (sesame paste)
- 1/4 wai wai
- 3 punetēpona wai wai lemon
- 2 punetēpē kaʻina kahe
- ʻO ka paʻakai a me ka pepa eʻono
Pehea e hana ai
- E wela i ka umu a 400 mau digit.
- Eʻokiʻoki i ka'alake a iʻole nā'āpana'ōmaʻa i ka hapalua. Hoʻopuka i nāʻanoʻano a hoʻokuʻu i kaʻiʻo me ka punetū o kaʻailaʻaila.
- E kau i ka'ahina ma kahi pepa bakupa i kāwiliʻia me ka pepa paʻu pepa a'ānena no 45 mau minuke a hiki i ka wa eʻoluʻolu ai ke kino. Eʻokiʻoki i loko o ka wili nui a huki i ka peel. E hoʻomaopopo i ka hanaʻana me ka'ōpala o kaʻili o ka'ōmaʻomaʻo, e like me keʻano o ka pūnāwai, hiki iāʻoe ke'ōpala mua i ka'āpala, e hoʻokuʻu i nāʻanoʻano aʻokiʻoki i loko o nā pipi. A laila hoʻouluʻia me kaʻailaʻaila a me kaʻaila e like me ka mea i luna.
- E hana i ka lole ma ka hawanawanaʻana i ka meaʻai, ka wai, ka wai lemoni, ka pa'ūkeke maple, ka paʻakai a me ka pepa a maʻemaʻe.
- E hoʻohui i ka sāleta ma o ka waihoʻana i kahi moe o ka lau ma luna o kahi pāpale, e hoʻoulu me ka'ōmole mīni pa'ū, kāpīpī ma nā huaʻumaʻa, inā hoʻohana, a me ka hoʻoheheʻeʻana i ka lole mīhini maʻamau. E lawelawe koke.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 209 |
| Ka nui o ka momona | 14 g |
| Ka momona | 2 g |
| Ka momonaʻole | 6 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 152 mg |
| Nā Carbohydrates | 19 g |
| Fiber Dietary | 5 g |
| Pāmua | 7 g |