ʻO kekahi o nā meaʻai mua loa no ka hoʻokipaʻana i ke kauwela a me kaʻelele ka hōʻeaʻana maiʻo Spring, he (aia kahi hōʻailona ma ka inoa) Spring Greens. I Beretania a me Irelani,ʻo Spring Greens, heʻoiaʻiʻo, he kāpena kāpili'ōpiopio a he loli nui a ua nalowale i ka paʻakikī, waena o ke kāpena i ulu a oʻo i ke kino.
Ma kēia'āpanaʻano maʻalahi a maʻalahi kahi meaʻai,ʻo nā pīni e pili ana i nā pīni e lawe mai i kahi'āpana o ka kikokikona i ke kīʻaha. Hoʻopiha māmāʻia kēlā mau meaʻelua a laila holoiʻia i loko o ka wai pīpī a me ka wai lemon. He mea hoʻonani ka hana a hana i kahi kīʻaha e hana maikaʻi me ka iʻa, ka moa a maikaʻi loa; hiki keʻaiʻia e like me ka huamela hoʻomaʻamaʻa hoʻomaʻamaʻa me kahi pōhaku liʻiliʻi (arugula) a me ka'ōnihi i hoʻouluʻia a me ka pipiʻana i nā huaʻikuʻu pinepine no ka hoʻoulu hou.
Ka mea e pono ai
- 50g paʻakai paʻakai
- 1 teaspoon me ka'ōniu
- 1/2 lemon (ʻikeʻia)
- 9 ounces / 250 grams
- nā'ōmole puna , holoiʻia a me nā lau i kaʻawale
- 225g
- nā'ōmaʻa'ōmaʻomaʻo
- Mākeleka paʻakai a me ka pepaʻeleʻele
Pehea e hana ai
- E hoʻokuʻu i ka waiū ma kahi liʻiliʻi liʻiliʻi. I ka manawa e hoʻokahe ai i ka waipū i loko o ke aniani, kaʻili wela a waiho i ka waiho no 5 mau minuke no ka waiū waiū ma ka pata e hoʻokaʻawale. E ninini i ke gula, hoʻomaʻemaʻe, ka pata, a hoʻolei i nā mea nui.
- E ninini i ka waipū i loko o ka pā, e hoʻonui i ka'ōpū momona, hoʻonāukiuki ma luna o kahi wela wela, a laila e hoʻohui i ka wai lemon me nā'ōmole i kēlā me kēia manawa a hiki i ka hopena e makemakeʻia - he mea pilikino kēia e pili ana i ka nui o kou makemake i lemon. Ke hiki akuʻoe i kāu mea i makemakeʻia, e līlū māmā me ka paʻakai moana a mālama i kekahiʻaoʻao.
- E'ōwili i nā'ōmole Greens i loko o kahi pūpū maloʻo a hoʻokipaʻia me ka pahiʻoiʻoiʻoiʻoi. I luna a me ka huelo i nāʻele uliuli a hoʻomaʻemaʻe ma lalo o ka wai anuanu.
- Hoʻopi i nā pīni ma luna o ka wai paila no 5 mau minuke a paila kohu, a laila e hoʻokomo i nā kī a me ka mahu no 3 mau minuke me ka umauma akāʻaʻole i pāʻina.
- Hoʻopili i nā pīni a me nā kī i loko o kahi kīʻaha hoʻomehana wela a ninini ma luna o ke kapa. E hoʻokuʻu i nā meaʻelua ae hoʻopau me nā mīkinaʻeleʻele o ka pepaʻeleʻele.
E lawelawe koke. ʻAʻole maikaʻi kahi pāʻani no ka mālamaʻana pēlā e hoʻolālā i ka minute hope loa no ka loaʻaʻana o nā hua'ōlelo a me nāʻano maikaʻi loa mai nā huaʻai.
Nā Hope'ē aʻe:
Inā makemakeʻoe e hoʻolāʻau i ka meaʻai, e ho'āʻo i nā'ōmole puna e hoʻoluluaʻia i kahiʻailaʻuʻuku. Ke hana hou aku nei i kēia, pono ka pīni e pilau iki a paʻa wale nā'ūkāʻaʻole iʻokiʻia.
E hoʻoneʻe i ka mālama a lawelawe me ka waiū lemon.
E kāpīpī i kahi'āpanaʻeleʻeleʻulaʻula ulalli i loko o ke kīʻaha ma mua o ka lawelaweʻana e hāʻawi i ka pāʻani i kahi liʻiliʻi aʻoi aku ka maikaʻi o ka'ōlohelohe eʻai - nui no ka iʻa momona.
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| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 467 |
| Ka nui o ka momona | 46 g |
| Ka momona | 29 g |
| Ka momonaʻole | 13 g |
| ʻO Cholesterol | 122 mg |
| Sodium | 9 mg |
| Nā Carbohydrates | 11 g |
| Fiber Dietary | 4 g |
| Pāmua | 4 g |