ʻAiʻia kēia meaʻai meaʻai a me kaʻulaʻula me ka palaoa bale maikaʻi a maikaʻi loa a me nā pīkī. He ala maikaʻi loa ia e hoʻopau ai i kāuʻaiʻai mai ka mea he mea kūʻai i ka paina ma ka puka hukiʻana, keʻoleʻoe e kūʻai i ka nui.
ʻOi aku ma mua o ka hoʻolimalimaʻana i kaʻoihana kālā,ʻo kēia meaʻai hoʻokipa o ka bale bale ka mea maʻalahi hiki ke hoʻomākaukau. ʻO nā mea a pau āu e hana ai, waihoʻia nā mea a pau i loko o kāu kīkōkō aiʻole ka mea kuke kuke lohi, a he mau lā ma hope aku, e hele anaʻoe i kahiʻaina maikaʻi. E hōʻawi wale i kahi kaumeli'ōmaʻomaʻo a me ka mea paha i ka papa awakea, a ua loaʻa iāʻoe iho kahiʻaiʻaiʻole eʻaiʻole i ka meaʻai, piha i ka fiber, veggies a me ka protein.
Ka mea e pono ai
- 1 kaʻiki, i hoʻokipaʻia
- 4 cloves keleka, minced
- 2 pīnē kolo
- 3/4 ke kīʻaha dālā piha
- 1 15-'anea hiki i ka'anea ke kope i nā kōmato
- 2 tbsp. kaʻile
- 1/4 tsp. pepa pepa cayenne
- 3ʻaila wai
- ʻO ka paʻakai a me ka pepa eʻono
Pehea e hana ai
- E hoʻohui i nā mea a pau i loko o kahi kīkoki aiʻole ka mea kuke kuke, a me ka wikiwiki e hoʻohui maikaʻi.
- E uhi a e kuke i ke ala liʻiliʻi no 6 a 8 mau hola.
- Eʻai, a hoʻonui i ka paʻakai a me ka pepa, eʻono a hoʻololi i nā mea'ē aʻe e pāʻina ai. Keʻaneʻane wau e'ōlelo pinepine aku e hoʻohana i ka paʻakai moana a me ka paʻakai paʻakai a me ka pepaʻeleʻele hou i ka wā e kuke ai, no ka mea e hoʻopukaʻia nā meaʻono maikaʻi i kāuʻai.
E lawelawe i kāu kumukūpī bale beli me kaʻaila hou, ka palaoa'alapī a ma luna paha o kaʻaila laʻau keʻokeʻo keʻokeʻo paha aʻeleʻele paha,ʻo ia paha ka quinoa .
Nā memo
- Eʻai pū me ka ipu kīʻaha aiʻole ka mea maʻalahi wikiwiki hiki ke maʻalahi a maʻalahi, akā he mea nui e hahai i kekahi mau palekana palekana. No nā hoʻomaka mua, e hoʻomaka me ka lumi maʻemaʻe aʻike pono i ka nele o kāu pāʻani mai nā'ōpala. E nānā i ka mahana ma kāu pīkī wikiuki: Inā he home a hiki iāʻoe, e hoʻomaka i kahi kiʻekiʻe no ka hora mua, a laila, e hele i kahi haʻahaʻa no ke koena o ka manawa kuke,ʻoiai inā e hoʻomoʻaʻoe me nā meaʻai e palaho ai. ohi i ka bacteria. E hōʻoia i ka hoʻopihaʻoleʻana o ka mea kuke i ka haʻuki ma mua oʻelua hapa kolu o ke ala, a hōʻole i ka ho'āʻoʻana e wehe i kaʻaoʻao (e hoʻokuʻu ana i ka wela) a hoʻopauʻiaʻoe!
- ʻAʻole waleʻo kēia chili he meaʻono maikaʻi loa i ka pipiʻai, akā ua hoʻopihaʻia me ka bale, a he nui nā waiwai maikaʻi o ka maikaʻi. Hōʻike nāʻimi e hiki i kaʻaiʻana i ka palaoa bale ke kōkua i ke kāpaʻi toto a me ka haʻahaʻa o ka glucose, me nā pono'ē aʻe. Eia hou, ua lohi ka paʻiʻana, hiki ke kōkua i ke kaʻina kaumaha.
E like me ka vegan Crock-Pot chili? Hiki paha iāʻoe ke makemake i kēiaʻano meaʻai maʻalahiʻai manuahi maʻalahi loa:
Nā kumuhana:
Han, E. (2009, Kepakemapa 29). He aha kaʻokoʻa? Hulled vs. Koloa palaoa. ʻO ka Kitchn, http://www.thekitchn.com/whats-the-difference-hulled-vs-97116
Nā Palekana Ola o ka Barley. Old Council Whole Grains Council, http://wholegrainscouncil.org/whole-grains-101/whole-grains-101-orphan-pages-found/health-benefits-barley
Marcason, W. (2016, Pepeluali 5). 10 mau'ōlelo palekana no ka meaʻai hanaʻai. Ke Kulanui o Nutrition and Dietetics, http://www.eatright.org/resource/homefoodsafety/four-steps/cook/10-food-safety-tips-for-the-slow-cooker
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 140 |
| Ka nui o ka momona | 1 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 85 mg |
| Nā Carbohydrates | 28 g |
| Fiber Dietary | 7 g |
| Pāmua | 7 g |