Aloha au i kaʻaiʻana i nā kīʻaha palaoa, akā,ʻaʻole au iʻike i nā mea a pau eʻoliʻoli ana i nā meaʻai'ōmaʻomaʻo e like me kaʻu e hana nei, akā, ke manaʻoʻiʻo nei au e makemake nui loa ka poʻe i kaʻaiʻana i kā lākou mau lau (me nā'ōpala) . Hāʻawi kēia meaʻai meaʻai a me ka meaʻawaʻawa no nā kīʻaha'ōpala i kekahi mau meaʻala likeʻole, e like me ka marganine vegan, ka pepaʻulaʻula, a me ka pepa cayenne e hāʻawi iā lākou i kahi'āpana o ka meaʻai a me ka'ūlaʻa a me ka laiki raiki.
Hiki ke hoʻohanaʻia nā'ūni a me nā kuiki i ka lawaiʻa, aiʻole, e hoʻokomo i kahi tofu loutea a iʻole i ka topa ma kaʻaoʻao e hoʻololi ai i kahi i komo. ʻO nā kīʻaha Collard me ka laiki e hana i ka meaʻaiʻai meaʻai a me ka loloaʻaiʻole, a he mea nui nō hoʻi no ka mea eʻaila ana aʻai i kaʻaiʻana. ʻO kaʻaiʻana i ka laiki,ʻo ia kekahi o nā mea liʻiliʻi loa e hiki ai iāʻoe ke loaʻa ma kahi o ka honua nei, me kahi meaʻai e like me nā uʻi'ōpala he ala maikaʻi loa ia e hoʻopiha ai i nā mea liʻiliʻi i ka manawa e noho mau ana i ka meaʻai, vegan, a me ka olakino.
Makemake anei i kēia meaʻai e'onaʻonaʻole? E mālama ponoʻoe i ka hoʻohanaʻana i kaʻaila punahele gluten-free, a,ʻoi aku paha, e hanaʻoe i kāu iho, no laila eʻike ponoʻoe i ka mea o loko.
Ka mea e pono ai
- 2 kīʻaha puna
- 1 kaʻaila rice laula
- 1 tbsp ka momona marganine
- 1/2 teasp paʻakai
- 1/4 tsp pepa paʻi pepa
- 2 kohu'ūlaʻula (holoiʻia aʻokiʻokiʻia)
- Kāpala pepa (aiʻole eʻono)
- Kōmike: paʻi pepa cayenne
Pehea e hana ai
- I loko o kahi ipu nui, e lawe mai i kaʻaila i ka'ōpū . E hoʻouka i ka raiki, ka vegan margarine , ka paʻakai a me ka pepa ula.
- E hoʻomoʻi i nā'ōmole a hōʻoluʻolu i ka manawa.
- E uhi i ka paila aʻae ia mea a pau e kuke i kahi wela liʻiliʻi a hiki i ka wa e kuke ai ka laiki a palupalu, e pili ana i 20 mau minuke, e ulu pinepine ana. Ma kēiaʻano kīʻaha, makemake wau e makemake i ka laiki e uhi wale i kahi liʻiliʻi no ka mea he maikaʻi a palupalu.
- E hoʻoulu i kahi'ōwili o ka pepaʻeleʻele a me kahi meaʻoi aku ka paʻakai a me nā leloʻulaʻula eʻono. No kahi kīʻaha spicier, e hui pū i kahi 1/4 a 1/2 tsp cayenne pepa (aiʻole he kī o ke'umeʻena wela) ma mua o ka lawelaweʻana.
- Hanaʻo ia iʻehā lālani o nā'ō'ō a me ka raiki.
NĀ Kuleana Mea Ola, no ka lawelaweʻana:
Kaloka: 220
Kaona: 3.8 g, 6% ka waiwai o kēlā me kēia lā
ʻO Cholesterol: 0mg
Sodium: 712mg, 30%
Fiber Dietary: 1.4g
Pana: 6.3g
ʻO ka Vitamin A 18%, Hua'ōlelo C 11%, Calcium 4%,ʻOka 13%
E nānā pū i: nā manaʻo hoʻonani hou mau mālie gluten-free
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 217 |
| Ka nui o ka momona | 2 g |
| Ka momona | 0 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 682 mg |
| Nā Carbohydrates | 42 g |
| Fiber Dietary | 3 g |
| Pāmua | 6 g |