ʻO Beet hummus ka hōkū o kēia sanwī turkey maikaʻi. He nani ka'ōmaʻomaʻo uila me ka mālie i ka hoʻohālikelikeʻana i kona mau kuleana maikaʻi. Hoʻokomoʻia nā beets me nāʻano meaʻai a me nā kumu he nui e hiki ke kōkua i ke emi iho o ke koko i loko o kekahi mau hola wale nō, ke hōʻeha me ke kanesa, a hiki ke kōkua i ka hoʻonui i kāu kamepiula. Ke hoʻohuiʻoe i nā beets i'ōpala me ka pua moa, i hoʻopihaʻia i nā lālā olala, protein, nā meaʻai a me nā huaora, e hoʻomau pinepine ana nā pono mālama ola.
ʻOi akuʻo Turkey iāʻoe me kahiʻoi aku lean-meat protein i ka manawa e hoʻokomo nā'ōmato i ka lālā ola maikaʻi o ka huaʻa C, D a me ka waikawa folic. ʻO kahi kīkī paʻakai kahi punahele nui o ka paolo aʻo ka'ōpiopio kale ka meaʻai nui e kōkua i ka hoʻoikaika i kou mana lolo me ka kiʻekiʻe o ka'ōmaʻomaʻo'ōmaʻomaʻo. A no ka meaʻaʻole paha ka maikaʻi o ka berena iāʻoe, hiki ke kōkua i ka mālama pūʻana i nā mea a pau a keʻono ia i ka maikaʻi!
ʻO kahi'ōlelo lapaʻau wale nō, uaʻanoʻano maikaʻiʻole kēia sandwich i ka manawa, no laila, inā e ho'āʻo neiʻoe e hana mua, makemake wau e hoʻohana i kahi baguette a iʻole kekahiʻano o ka palaoa eʻoi aku ka paʻakikī i mea e hiki ai i nā wai mai nā mea maʻaika. e hoʻokuʻu i ka berena.
Ka mea e pono ai
- 3 tbsp. ka humuhumu pipi
- 1/4 lb pepa pīpī paiki (mea lahilahi i hoʻopiliʻia)
- 3-4 mau'ōleʻele kōmele
- 1 tbsp. feta (i'ōwili)
- 2 tbsp. ka ulu o Kale
- i kekahi mau'āpana onioniʻulaʻula
- 2 pāpālua o ka palaoa laʻaʻole
Pehea e hana ai
- E hoʻomaka i kaʻonoʻana i ka berena i loko o ka moena a me ka hoʻonaniʻana i kēlā me kēiaʻaoʻao me ka humu.
- ʻO ka mea'ē aʻe, e kauʻia ma luna o nā pepa pīpī paʻipaʻi, a laila nā'ōmato melemele, nā pā, nā hua mele a me ka rikiʻula.
- ʻO kahi kiʻekiʻe me kaʻaoʻao'ē aʻe o ka mea iʻai i ka palaoa a lawelawe koke.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 241 |
| Ka nui o ka momona | 4 g |
| Ka momona | 2 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 8 mg |
| Sodium | 405 mg |
| Nā Carbohydrates | 43 g |
| Fiber Dietary | 7 g |
| Pāmua | 10 g |