Keʻimi nei i ka umu i hoʻomoʻo maikaʻiʻia-ʻo ka palaoa i hoʻokuʻuʻia i mea kanu no ka hoʻomaikaʻi, a iʻole no kahiʻaina awakea meaʻai maikaʻi? E ho'āʻo i kēia. He wikiwiki wikiwiki a me ka maʻalahi ka meaʻai ma kaʻaoʻao o ka umu-ke kuhumu i nā hua'enela ma loko o kahi'alaʻula i hoʻonuanuʻia i hanaʻia mai ka mākeke syrup a me ka pata a me ka margarine vegan.
E hoʻolāʻau i kāu umu a hoʻokuʻi i kahi huilaʻuala,'opiho a me Brussels i loko o kahi'āpana'ōmaʻomaʻo maikaʻi a melahi maʻalahi e hele pū me nā meaʻai, a,ʻo ia, ka'āpanaʻaoʻao mālamalama maikaʻi loa no kāu hoʻolauleʻa a he papa Kalina Kalikimaka. ʻAʻole makemake nā keiki i ka uluʻana o Brussels? E hoʻokuʻu iā lākou no nā kāloka, aiʻole eʻoki wale aku i kaʻuala a me ka puaʻaʻala. He pāʻani lahilahi kēia e hana maikaʻi me kahi o nā mea kanu aʻa: e hana maikaʻi paha nāʻano pīlaʻiʻuala, a, hiki iāʻoe ke hana i kēia kīʻaha me ka daikon (Japanese radish).
He meaʻaiʻole ka meaʻai meaʻai i kēiaʻaoʻao mea kanu, a, hiki iāʻoe ke hoʻohana i ka marganine vegan ma kahi o ka waiū e hana i kēia huapalapala'alaʻula a me ka māmā, ma lalo o ka momona a me ka cholesterol. A me nā mea'ē aʻe ma mua o nā huaʻai, ka pata, ka pa'ū meple a me kahiʻano paʻakai a me ka pepa, ua kūpono kēiaʻaoʻaoʻaoʻao i ka meaʻai maʻemaʻeʻole.
ʻO kaʻuala-i hoʻokuʻiʻia i kaʻuala me ka puaʻalaʻala a hoʻomakaʻo Brussels i ka meaʻai mai ka piko o ka'āinaʻo North Carolina.
Ka mea e pono ai
- 1 paona kaʻuala, i hoʻopiliʻia i loko o 1/2-iniha lahilahi
- 1 poʻo poʻo kalaʻula (e pili ana i 2 mau kīʻaha florets)
- 9 ounces Pākīpika ka'ōpuʻu, halved (e pili ana i 2 mau kīʻaha)
- 2 punetēpēpēpō aiʻole ka marganine vegan
- 1/4 teaspoon ka paʻakai
- 1/8 teaspoon ka honua pepaʻeleʻele
- 2 punetēpē kaʻina kahe
Pehea e hana ai
- ʻO ka mua, e hoʻopiha mua i kāu umu a 400 F. Ma kahi'ōmole e hoʻokipaʻia, e hoʻopuehu pono i kaʻualaʻuala, kaʻalaʻalaʻala a uluʻo Brussels ma kahi papa hoʻokahi a hoʻokaʻawaleʻia.
- I loko o kahi polaʻuʻuku liʻiliʻi, e kau i ka pata a me ka margarine vegan, ka paolo maple, ka paʻakai a me ka pepa a me ka microwave ma kahi liʻiliʻi, a hiki i ka pauʻana o ka pata a me ka margarine vegan, e hoʻoikaika wikiwiki e hoʻohui i nā mea a pau.
- I kēia manawa (ma mua o kaʻoluʻolu!) E hoʻokuʻi i kēia maple i nā mea kanu a me nāʻuala a hoʻoulu pono i nā mea a pau, e hōʻaʻahu i nā mea kanu a me nā uala ma kahi hiki loa.
- E kau i ka paila panake i ka umu a kuke a kulo, a 40 mau minuke, e hamo i ka hapalua.
ʻO kēia'ōlaʻi maʻamau-ʻo ka'ōpala ke kīpalaʻia he meaʻai, vegan (inā hoʻohanaʻoe i ka margarine vegan ma kahi o ka pata) a me ka gluten-free.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 155 |
| Ka nui o ka momona | 3 g |
| Ka momona | 1 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 99 w |
| Nā Carbohydrates | 30 g |
| Fiber Dietary | 5 g |
| Pāmua | 4 g |