No ke ahaʻoe e hoʻohui ai i ka beets i kahi maikaʻi maikaʻi e like me kahini? ʻAe, e hana maikaʻi loa ia,ʻoiaʻiʻo. ʻO Beets kahi mau hale mālama kai kūpono e kiʻekiʻe i ka palahalaha, potassium, fiber, magnesium, vitamin C a me ka nui o nā meaʻai'ē aʻe. He meaʻono nō hoʻi lākou no ka mea heʻono. A he aha ka mea e alohaʻole ai e pili ana i ka meaʻai momona ?
ʻO ke kumu a kekahi poʻe e hāʻawi ai no ka makemakeʻole i nā beets, ma waho o ka ho'āʻo waleʻana i kaʻino, kāpaeʻia, ka hale hoʻolāʻau kula o lākou,ʻo ia he meaʻono iki. ʻO lākou,ʻo kaʻoiaʻiʻo,ʻo nā lau ulu e ulu ana ma ka lepo e like me ka'ōlala. ʻO ka hana pinepineʻana i ka puhiʻana i nā beets e hoʻopuka hou mai i ko lākouʻono momona a me nā kani ma lalo o ka earthine. ʻO kekahiʻano'ē aʻe,ʻo ia ka hoʻohanaʻana i nā beets gula ma mua aʻe o nā beetsʻulaʻula.
ʻO nāʻanoʻano gula, me konaʻeleʻele uliuli / aniani / mele a me kaʻiʻo melemele, hiki paha ke lilo i kahi momona ma mua o kona hoahānau uila, akā,ʻo ka mea nui loa,ʻoi aku ka mellow aʻoi aku ka maikaʻi o ka lepo mai kahi mea i mālamaʻoleʻia.
He kūlana maikaʻi loa ka Tahini a me nā beets ma ka meaʻo ia kekahi o nā meaʻai maikaʻi loa e ninini ma luna o nā beets uʻu. ʻO ka'ōhini he meaʻono no ka nutty sesame kahi e holo maikaʻi me kahi kī i hoʻohuiʻia. No lailaʻo ka huiʻana i nā beets i hoʻomoʻaʻia e hoʻohui i kēlā mea'alaʻoluʻoluʻolu kūpono e hoʻolālā i ka sesame me kahi hoʻonui nui o ka meaʻai. Maanei, ma kahi o ka hoʻokuʻuʻana i ka'ōhini ma luna o nā beets, ua hoʻopili wale mākou i loko. E lawelawe me nā'āpana pita i piha i ka home a me nā pana o ka pita mahana mahana no ka paʻiʻana. ʻO kaʻoi aku o nā mea kanu a pau, e hoʻohana iā ia me nāʻano'alaina iʻohiʻia no kahi meaʻai hauʻai maikaʻi aiʻole ka meaʻai hoʻopiha.
Ka mea e pono ai
- 2 beets gula liʻiliʻi a 1 paha nui (hiki iāʻoe ke hoʻohana i nā beets uila inā makemakeʻoe)
- 1/4 kapu kāhini (sesame paste)
- 1 clove kaloka, peeled
- 1/4 wai wai
- 2 punetēpō wai wai lemon
- ʻO ka paʻakai, eʻono
- Ka pepaʻeleʻele, eʻono
- Ke kuʻi o nā lau 'ulaʻula (koho)
Pehea e hana ai
- E wela i ka umu a 400 mau digit.
- E hoʻopaʻa i nā beets i hoʻopaʻaʻia i loko o ka pahu alumini a kau ma luna o kahi pā hao e hopu ai i nāʻauheʻe. E puhi i ka umu no 50 a 60 mau minuke aiʻole hiki i ke kihi o ka pahi i maʻa mau i ka beets. Weheʻia mai ka umu aʻoluʻolu e hoʻomaʻalili no ka mālama.
- Ma ka hoʻohanaʻana i ka pahiʻoiʻoiʻoi, e hoʻopili i nā beets (hiki i ka peel ke hele mai ma kahi maʻalahi) aʻokiʻokiʻia i loko o nā pipi.
- E hoʻouka i nā pipi o ka pipi i kahi meaʻai meaʻai a me puree. A laila e hoʻohui i ka paʻi sesame, kaloka kākā, ka wai a me ka wai lemon. Inā makemakeʻoe i ka'ōwili nui, e hoʻomau i ka hoʻohuiʻana o ka wai i ka hapalāʻau a hiki i kahi āu e makemake ai.
- ʻO ka manawa me ka paʻakai a me ka pepa eʻono ai a me nā'ōmole pepa ula inā hoʻohana.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 156 |
| Ka nui o ka momona | 8 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 125 mg |
| Nā Carbohydrates | 18 g |
| Fiber Dietary | 3 g |
| Pāmua | 5 g |