ʻO kēia meaʻai kaiʻai a me ka pīpīʻeleʻele he mea maʻalahi, wikiwiki, olakino, momona a me ka meaʻai nui i ka meaʻai e hoʻomehana ai i koʻohana ma lalo o 15 mau minuke. He mea maʻalahi kāu e hiki ai ke hana i ka vegan a me ka gluten-free. He maʻalahi paha ka hiki iāʻoe ke hoʻokomo i kāu mau keiki e kōkua i ka hanaʻana, e hāʻawi ana iā lākou i kaʻike kūpono i ka hoʻomākaukauʻana i nā meaʻai.
E hoʻomaka anaʻoe me nā pīʻeleʻele paʻi ke hoʻopau i ka manawa no ka hanaʻana a me ka kukeʻana i nā pīni mai ka'ōpala a hiki iāʻoe ke hoʻohana i ka salsa pāhana i hoʻolakoʻia aiʻole i kāu salsa hou .
E pono e lilo i vegan? Hiki iāʻoe ke hana i kēia meaʻeleʻele pīniʻeleʻele ma o ka waiho waleʻana i ka lapalapa a me ka kirimalu iʻole e hoʻokomo i ka vegan cheese a iʻole kaʻaila kirīni .
Makemake ia e liʻiliʻiʻole ia? Inā makemakeʻoe i kēia waiʻona me ka pōmoleʻole, e hoʻohana wale i ka wai ma mua aʻe o ka'ōpū puna , aiʻole e nānā i ka kānana e hoʻohanaʻoeʻaʻole lawaʻole (ʻaʻole ka nui, akā aia kekahi mau mea, no laila e heluhelu i ka lepili inā pono). ʻO kēia meaʻeleʻele mea'ōpiopio ka meaʻai i loaʻa iāʻoe ma ka maikaʻi o ka bean Bush.
Ka mea e pono ai
- 2 15 'o ke keakea i nā pīleʻeleʻele (ka mea i kapaʻoleʻia)
- 16 ounces
- ka'ōpū puna
- 1/2 kīʻaha salsa
- 1 tbsp chili kalo
- Kō koho: kāhi i kāluaʻia
- Kōmike: kaʻaila kirimina
- Kōʻanoa: kahiʻakai kohi
- Kōʻano: he pilapī liʻiliʻi hou
Pehea e hana ai
- ʻO kahi mash kahi pīpīʻeleʻele me ka masher potato. A iʻole, e pulupili i nā piʻa i loko o ka meaʻai meaʻai me kahi waiʻoi ikiʻole ke makemakeʻia a hiki i ka wā o ka laulā.
- E pīpī iʻelua mau cann o nā pīnē i loko o ka liʻiliʻi.
- E hoʻomoʻa i ka'ōmakai o ka mea kanu, ka salsa, a me ka paulo chili.
- E lawe mai i kahi maʻi.
- Ua makaukau e lawelawe i ka manawa e hiki mai ai i ka ohe.
- Inā makemakeʻia, e lawelawe i ka pī beanʻeleʻele i hoʻopihaʻia me ka palaoa kāpiliʻia, kaʻaila kawa, kaʻaila, a me ka cilantro. ʻOiaʻiʻo, hiki iāʻoe ke hoʻohana i ka vegan cheese a me nā meaʻalaniʻoniʻoni.
ʻO kēia hanaʻana heʻehā mau mea momona o ka pipi pīpīʻeleʻele. Ināʻoi aku kēlā ma mua o kou a me kouʻohana,ʻo ia ka meaʻai nui eʻoliʻoli i ka lā aʻe. Hiki iāʻoe ke hoʻokuʻu i ka'ōpena hou e noʻonoʻo ai no kaʻaina awakea a me kaʻaina awakea. Hiki iāʻoe ke microwave e hoʻomanaʻo, aiʻole e hoʻomau mālie i ka mea kanu i loko o kahi kōmaʻa.
NĀ Kuleanawaiwai (keʻole nā mea lawelawe koho):
Kaloka 213
kaloila mai ka momona: 24
Ka nui o nā momona: 2.7 g
Ka Cholesterol: 0m g
Ka nui o nā hamopona: 32.9 g
ʻO ka pahu ahi 11 g
Pauna: 14.5 g
ʻO Ka Huaora A 13%
ʻO Ka Vitamin C 3%
Paleko 12%
ʻO ka hao 20%
Makemakeʻoe i ka puʻu pīni a me kaʻaiʻana i ka meaʻai a me kaʻai? Eia kekahi mau manaʻo'ē aʻe:
- ʻO ka maʻalahi o nā meaʻai me ka mea ' aila me ka meaʻai :ʻO Beans e hāʻawi i ka protein a me ka meaʻono i loko o kēia mau meaʻaiʻono a me kaʻiʻo.
- ʻO ka'ōpiʻomaʻiʻeleʻele a me ka zucchini : ka mea hiki iāʻoe ke hana me ka zucchini? Eia kahi manaʻo inā hāʻawi kāu mahinaʻai iāʻoe i kahi makana.
- ʻO kaʻahaʻainaʻainaʻainaʻo Gluten-free : Ināʻoe e hoʻokahe i ka pipi a me nā hua, ka meaʻai a me ka lawaiʻa, eia nā manaʻo helekino gluten-freeʻole e kōkua iāʻoe e koho i ka mea eʻai ai i kaʻaina awakea.