ʻO Quinoa Huamata me ka Mint Mint a me ka Pāʻakai

ʻO ka quinoa kīʻaha piha i nā mea hou, e like me ka mimina hou, ka pāʻakai, ka wai lemon, a me nā aniani'ōmaʻomaʻo, e hana maikaʻi i kēia meaʻai maikaʻi a me nā momona momona, a me ka meaʻai a me ka vegan. Mai hōʻoluʻolu iāʻoe -ʻoluʻolu ka maikaʻi a keʻaki wale nei i kaʻala hou!

ʻO ka palaoa quinoa nui ka meaʻoi aku ka wikiwiki ma mua o ka nui o nā kīʻaha'ē aʻe a he kumu maikaʻi loa ia o ka meaʻai meaʻai ma kahi 11 grams o ke kinona ma ke kīʻaha o ka quinoa kīhā. ʻO kēia quinoa, pecan, a me ka sālemona hou he meaʻai a me ka vegan, a ponoʻole i ka palaka-ʻole, akā, e loaʻa i nā saliki kelepona he mau mea hou e hiki ai ke mālama i ka gluten huna, no laila inā makemakeʻoe i kēia meaʻai eʻonaʻole , e nānā pono i ka lepili o kāu paʻakai paʻakai, aiʻole e hoʻohana i ka hoʻohālike free gluten no ka hoʻohālike i kāu saladi.

Ka mea e pono ai

• 2 kīʻaha
• quinoa , i hana muaʻia
• 1/2 kapu pekans (hiki ke paniʻia nā hua'ōlelo pine a me nā'alemona)
• 3 tbsp ka mint Mint,ʻokiʻoki
• 1/2 kīʻaha i ka pāʻani paʻi,ʻokiʻoki
• 3 wili ('eʻehi'ōmaʻomaʻo), iʻokiʻokiʻia
• 3ʻaila aila
• 2 tbsp lemona
• 1 tsp kela i ka paʻakai
• ka paʻakai a me ka pepa, eʻono

Pehea e hana ai

1. I loko o kekahi pola nui, e hui i ka quinoa, noki, paʻi, a mint.
2. Ma kahi kīʻaha'ē aʻe, e hoʻokuʻi pū i kaʻailaʻaila, ka wai lemon, a me ka paʻakai paʻakai, a laila e ninini i ka quinoa mua. Eʻoluʻolu e hoʻokomo i kēia kapa komo me ka quinoa e lele mālie a hui maikaʻi.
3. ʻO ka manawa me ka nui o ka paʻakai a me ka pepa.
4. E kau i kāu huapalapala quinoa i loko o ka friji aʻae i ka hoʻomaha no 15 mau minuke ma mua o ka lawelaweʻana e hoʻomohala i nā meaʻala.

1. E hoʻoulu hou i mua o ka lawelaweʻana, aʻono eʻike inā makemakeʻia ka paʻakai a me ka pepa; hoʻololi i nā wā eʻono ai.

Nāʻikepili kūpono (mai ka helu Kalorie):
Kaloka: 516, Calories mai ka Fat: 235
%ʻAlā Palena:
Ka Honua Nui: 26.1g, 40%; Paʻa momona: 2.9g, 15%
Cholesterol: 0mg, 0%
Sodium: 12mg, 0%
ʻO ka nui o nā'ōpelu: 58.8g, 20%
Fiber Dietary: 8.3g, 33%
Nalu: 1.1g
Pana: 14.1g
Ka Hua Vitamena A 19%, Ka Hua'ōlelo C 22%, Ka Pāliko 8%,ʻOka 30%

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	280
Ka nui o ka momona	17 g
Ka momona	2 g
Ka momonaʻole	7 g
ʻO Cholesterol	0 mg
Sodium	74 mg
Nā Carbohydrates	28 g
Fiber Dietary	4 g
Pāmua	6 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.