Inā he lālā maʻamau kēia ināʻoe, a laila maopopoʻoe i keʻoluʻoluʻoe. ʻOiai he hua maoli nā hua fiku i ka Middle East, i kahi i kaulana ai lākou, ua ulu nei lākou ma nā wahi he nui o ka honua. MaʻAmelika Huipūʻia,ʻo nā hua fiku āu i loaʻa ai ma ka makeki, mai ka hopena o nā mea kanu ma California aʻohiʻia i ka hopena o ke kauwela a me ka hāʻule muaʻana.
ʻAiʻia lākou i ka'ōhinu, i ka meli, ka pīpī, i nā pōpō a me nā meaʻai'ē aʻe, i hoʻomaloʻoʻia aiʻole i hoʻomaʻemaʻeʻia. He nani lākou e like me ka meaʻono a he mea kupaianaha hoʻi ma kekahi pāʻani hoʻopiha . He mea maʻalahi loa ka hanaʻana i ka cheese cheese, ka hulu kao a me ka liʻiliʻi.
ʻO kahi punahele maikaʻi loa o ka Eastern Eastern, he mea momona ka palaoa i hanaʻia mai ka waina mai. Hiki iāʻoe ke kūʻai i ka mea makaukau akā he mea maʻalahi ke hana ma ka hale me ka yogurt, ka paʻakai a me ka lole wī. ʻO ka lōʻihi o kou kānanaʻana i ka yogurt,ʻo kaʻoi o ka mākoanoa, pēlā ka hana, ma ka hanaʻana iāʻoe iho, hiki iāʻoe ke hoʻoholo i ke kūpaʻa. E waiho ma kaʻaoʻao haʻahaʻa no ka nininiʻana i loko o nā fiku. A laila hoʻohemo i kāu mele punahele o ka meli a me ka luna me nā pistachios pīpī a iʻole nā walnuts no kahi mea i hoʻouluʻia.
Ka mea e pono ai
- 1 Iʻelua mau hua fiku hou
- 1/4 kapu pāpale (e nānā i ka mea ho'āla ma lalo)
- 2 punetēpō o kāu meli punahele
- 1/4 kapu pistachios
- No ka Labneh:
- 1 kapu kīʻaha, momona momona, kapa'ieke Greek
- 1½ teaspoon ka paʻakai
Pehea e hana ai
No ka Labneh:
- No ka hanaʻana i kahi hana, hoʻouluulu i kaʻulu a me ka paʻakai Helene a hui ponoʻia.
- E kau i ka huiʻana i kahi kānana mīkini maikaʻi i kākauʻia me kahi cheesecloth. E kāwili i nā wēlau o ka cheesecloth e hoʻomoʻi i ke kīpī.
- E kau ma luna o kahi pola, e hoʻomaopopo i ka lalo o ke kāhepaʻaʻole e pā i ka lalo o ke pola. E waiho ma ke pāʻani no hoʻokahi hola, e hoʻokahe i ka wai 2 aʻekolu paha. Hiki iāʻoe ke hana i kēia i loko o ka pahu hauā ināʻoihana mahana kou hale aeʻoi lōʻihi. I ka pauʻana o ka hora, e loaʻa iāʻoe kahi hana maʻalahi.
No nā Hua Lapa:
- E puhi i ka umu a 400 F.
- E helu i kēlā me kēia huahelu me ka X e pili ana i kahi hapakolu o ke ala. E kau ia mau mea ma luna o kahi pepa pani e kāwiliʻia me ka pepa'omaʻu a hoʻomoʻaʻia i ka umu no ka hola 10. E liʻiliʻi liʻiliʻi nā fiku aʻoi iki keʻanoʻeleʻele. Wehe i ka umu a hoʻokuʻu iā lākou no kekahi mau minuke.
- E hoʻolālā i kahi punetēpē o ke kāpili pahono (a iʻole paha e kūpono) i kēlā me kēia hua. Hiki iāʻoe ke hana i kēia me kahi puna a iʻole kahi pēke paipai inā makemakeʻoe e nānā.
- E kau i nā hua fiku a pau ma luna o kahi kīʻaha a hoʻoulu me ka meli. A laila e piʻi i luna me nā pistachios. E lawelawe me ka waina a me ka lihi, inā makemakeʻia.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 115 |
| Ka nui o ka momona | 5 g |
| Ka momona | 1 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 3 mg |
| Sodium | 10 mg |
| Nā Carbohydrates | 17 g |
| Fiber Dietary | 1 g |
| Pāmua | 4 g |