ʻAʻole hiki ke maʻalahi i ka pepa i puhiʻia, e like me nā meaʻai a pau. Maikaʻi nuiʻoe i ka paʻiʻana i nā pepa i ka palaoa ... Uaʻike wau e makemake ka nui o nā kānaka i kahiʻoi aʻe ma mua o kēlā, aeʻikeʻoe i kekahi mau mea kiko'ī'ē aʻe ma lalo nei. Ke hana nei kēia meaʻai no nā momi momona momona nui, akāʻo nāʻanoʻano'ē aʻe paha, e like me nā cubanelles a me nā pepa'ē aʻe.
No ka mea heʻano hana kēia e like me ka meaʻai,ʻoluʻoluʻoe eʻimi i nā mea hou (a iʻole nā mea'ē aʻe) i mea e koho ai i kāu mau mea koho, kahi kīʻaha, a me nā hoaʻaiʻai. E iho i lalo eʻimi i kahi ala maikaʻi e hoʻohana i ka meaʻono.
Ka mea e pono ai
- 4
- nā meaʻono (ula,ʻulaʻula,ʻalani, poni)
- 2 punetēpuni
- ʻailaʻoliva (no ke kāhiliʻana)
Pehea e hana ai
- Hoʻomahuʻo ia i ka pahuhu a iʻole kaʻaila koli i ka wela-wela. Pono e hoʻopaʻa i kou lima ma kahi o ka'īniha ma luna o kaʻaila kuke no 3 a 4 kekona ma mua o ka hukiʻana mai ka wela.
- ʻOiaiʻo ka'ōhinuʻaiʻana, hiki iāʻoe ke hoʻomoe a haʻemi a hapahā paha i nā pepa, ināʻoe makemake, a iʻole ka'āpala i nā pepa liʻiliʻi a pau.
- E pāpala i kaʻaoʻaoʻili o kēlā me kēia'āpana pepa me kaʻailaʻaila. E kau i nā pepa ma kaʻaoʻao'ākau, lalo, uhi, a kuke aʻoluʻolu a ma kahi o 10 mau minuke. ʻO kaʻili heʻeleʻele kahi maikaʻi, maikaʻi ia; E maʻalahi ka paleʻana.
- He mea maikaʻi e wehe i kaʻili ma mua o ka lawelaweʻana i nā pepa, aʻo kaʻeleʻele a me kaʻeleʻele e hoʻonalolei aʻoi aʻe paha. A iʻole, e mālama i nā mea maʻalahi a na ka poʻe konoʻa e hana iā lākou iho i ko lākouʻaiʻana i nā pepa. E kāpīpī i nā pepa me ka paʻakai a lawelawe iā lākou i ka wela, mahana, aiʻole i ke ana wela.
Pehea e lawelawe ai i nā paʻi kiʻiʻia
- E hāʻawi iā lākou i ke ola a iʻole i nā'āpana nui me ka momona o ka balsamic wiliane, aiʻole kekahiʻano kiʻekiʻe loa a me ka wīneke pīkoi pila (paha he winika vine i loaʻa iāʻoe ma kahiʻoihana kūleʻa nui).
- E lawelawe iā lākou ma keʻano he'enehi o ka mea kanu i ka mea kanu. ʻO kahi pāʻani maikaʻi loa me ka eggplant, zucchini, a me nā'ōmato.
- Eʻokiʻoki ia mau mea e hoʻonui i nā salama kauwela - he maikaʻi loa ia ma keʻano o ka sālaina i hakuʻia o nāʻano iʻaila a me nā hua maloʻo aiʻole i ka wā e hoʻonuiʻia ai i nā palemai a me nā meli palaoa (ʻo kahi mau mea i kālaiʻia i kālaiʻia i kēia kāpena . ).
- E hoʻohana iā lākou ma kahi o nā'ōpala paʻakai e hana i ka Pāpaʻi Pīpī .
- E hoʻonohonoho iā lākou ma ka pizza e like me ka hikiʻana iāʻoe ke'ōpala i ka pepa- ʻoiaʻiʻo e wehe i kaʻili no kēia!
- Wehe i nāʻili, eʻoki liʻiliʻi iā lākou, a hoʻonui i nā hua i kāwiliʻia aiʻole iʻole i loko o ka omelette.
- Hana i ka Pepa Pameka .
- E hōʻolahi wale aku iā lākou i nā kākinikola a pau - e wehe mua i kaʻili, he mea maopopo-ke hāʻawi nei lākou i kahi hoʻonui pono i nā salapala huaʻai a pau a he maikaʻi loa i ka huiʻana me ka hummus i loko o ka pita.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 101 |
| Ka nui o ka momona | 7 g |
| Ka momona | 1 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 6 mg |
| Nā Carbohydrates | 9 g |
| Fiber Dietary | 3 g |
| Pāmua | 2 g |