Inā manaʻoʻoeʻaʻoleʻoe makemake eʻai i kāu mau mea kanu, pono pahaʻoe e hoʻololi i kou manaʻo keʻikeʻoe i kēia mau mea kanu maʻalahi a me ka maikaʻi i hoʻomohalaʻia i loko o ka waiu waiu niu pipi i uluʻia e nā kola India a me Thai, akā me kahi hui kīʻahaʻaʻole i kū kahiko i ka ʻo ka meaʻai. ʻAe wale nō e pili ana i kekahi mau hua'ōlelo i loko o kēia meaʻai no laila e hoʻokipa i ka hana! E ho'āʻo e hoʻohui i ka'ōnihi no ka loaʻaʻana o kāu mau'ōmole, aiʻole ka kānana pua no kahi loli iki.
Ma kēiaʻano meaʻaiʻole, meaʻai vegan a me ka lamaʻole,ʻo ka huiʻana o nā mea kanu,ʻo ia hoʻi ka puaʻaʻala, nā piʻa uliuli, kāloti a me ka zucchini ke hoʻohālikelikeʻia i loko o ka mea kanu niu i hanaʻia mai ka riki, ke kāleka, e like me ka turmeric, coriander a me ka curry. E hoʻomaopopo iho me kēia mau meaʻala a pau,ʻo ka meaʻai wale nō ka mea e makemake ai i kahi paʻakai liʻiliʻi, akā, ināʻoe e hoʻohana i kahi meaʻai nui loa, hiki paha iāʻoe ke hoʻohui i kahi mea'ē aʻe i ka mea hope loa.
Loaʻa i kēia mau mea nā meaʻai iki, no laila, hiki iāʻoe ke lawelawe iā lākou i ka laiki, nā noodle (aiʻole nā laiki noiki, pēlā!), A ho'āʻo paha iā lākou me ka palaoa a pau e like me ka palaoa a me ka quinoa no kaʻaiʻaina meaʻai .
Hoʻopiliʻia kēia mau niu i nā mea kanu iʻaʻalaʻia he meaʻaiʻole, vegan, a me ka gluten. E like me ka hanaʻana i nā pāmu mea kanu hale? Eia nāʻoihanaʻai meaʻai mai nā wahi likeʻole o ke ao nei .
Ka mea e pono ai
- 1 kaʻiki, kahiʻoki
- 3 cloves kele
- 1 tbsp. hōʻoluʻolu hou, minced
- 1 ka 'ōnaehana'ōmaʻomaʻo
- 1 tbsp. kaʻaila aila
- 1/2 tsp. ka lepo kukū
- 1/2 tsp. ala coriander
- 1 tsp. kumini
- 1 tsp. ka pau
- 1/2 kapiʻipalāpiʻi,ʻoʻoki
- 1 ka'ōpū'ōmaʻomaʻo
- 1 kaloka, hoʻopiliʻia
- 1 i ka'ōpona zucchini, aiʻole ka'ōmole
- 1 ka inu waiu niu
- 1/2 tsp. ka paʻakai, aiʻole eʻono
Pehea e hana ai
- ʻO ka mua, e kau i ka'atika, kaleka, ka'ōniu a me ka'ōmaʻomaʻo i loko o ka'ōnaehana meaʻai a me ka hanaʻana a hiki i ka lahilahi o ka laumā.
- E hoʻokuʻu i kēia kāpena i kāpiliʻia i ka lālā nui, me kaʻaila. Hoʻopiliʻia kaʻaila a me kaʻaila i kahi mahana a me ka hāʻawiʻana iā lākou e kuke no hoʻokahi minute aʻelua paha, e hoʻoulu pinepine, a laila e hoʻokomo i ka lepo, ka coriander, ka kumini a me ka paukū a me ka mahana no hoʻokahi minute wale nō.
- ʻO ka mea'ē aʻe, e hoʻomoʻi i ka'alaʻalāpuniʻokiʻoki, ka'ōmaʻomaʻo, ka kārotti, zucchini a me ka waiu niu a hoʻolālā maikaʻi e hui. Hōʻalo me ka 1/2 teaspoon ka paʻakai, aiʻole eʻono.
- E uhi aʻae i nā huaʻai e kuke i kahi wela haʻahaʻa no hoʻokahi mau minuke he 20, a hiki i ka manawa e maʻalahi ai nā mea maʻi. E hoʻopauʻia kahi hapa o ka wai e like me ka hoʻonaniʻana o ka waihona mea kanu, no lailaʻaʻole e hopohopo inā he wai liʻiliʻi ka nui ma mua.
E lawelawe i kāu niu i ka hānaiʻana i nā mea kanu ma luna o ka laiki keʻokeʻo aiʻole ka laikiʻula, aiʻole, e ho'āʻo hou i ka palaoaʻokoʻa maikaʻi no ka meaʻai āpau a me kaʻaina ahiahi .
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 288 |
| Ka nui o ka momona | 15 g |
| Ka momona | 11 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 333 mg |
| Nā Carbohydrates | 34 g |
| Fiber Dietary | 9 g |
| Pāmua | 9 g |