ʻO kahi meaʻai a me ka'ōmaʻomaʻo i ka meaʻai me ka huaʻona freekeh, nāʻuala a me ka'ōmaʻomaʻo'ōmaʻomaʻo, a'ōwiliʻia me ka moa e hana i ka meaʻai. ʻO kēiaʻano meaʻai hoʻolimalima loa he nui ka fiber maikaʻi a me ka protein mai ka waihona momona a me nā moa.
Hoʻopukaʻia nā meaʻai a me nā kiʻi me kaʻaeʻia mai ka "30 Ways to Freekeh!" papa kuki.
E nānā pū hoʻi: He aha ka hanaʻona?
Ka mea e pono ai
- 3ʻuala
- 1 Tbsp. ailaʻoliva (no ka drizzling uala)
- 1 8-'anea mea hōʻoki momona freekeh (1 kapu)
- 4 kīʻaha puna
- 2 lau
- 1'ōpū kale (hou,ʻokiʻokiʻia i nā'āpana miki)
- 1 'aiwi liʻiliʻi (ʻokiʻia)
- 1 12-'anea hiki i kaʻaila ke holoiʻia (holoiʻia a holoiʻia)
- 1 12-'anea hiki i nā'ōmato (puhiʻia i ke ahi)
- 2 i 3 cloves keleka (minced)
Pehea e hana ai
ʻO ka mua, e hoʻomaʻamaʻa i ka umu a 475 mau kiʻekiʻe.
A laila, e hoʻomākaukau i kaʻuala. E puhi i kaʻuala a lailaʻokiʻoki i loko o nā kupika e like me 1 iniha ka nui. E laina i kahi pepa bakena me ka'ōpala, a hoʻonohonoho i kaʻuala ma kekahi papa. ʻO Drizzle ka meaʻuala me kahiʻailaʻaila. E'ānai i kaʻuala ma ka umu no 25 mau minuke aiʻole a hiki i keʻanoʻoluʻolu. I ka hanaʻana i ka kuke, e lawe iā lākou mai ka umu ae hoʻokaʻawale.
ʻOiai e'ānena ana kaʻuala, e hoʻokuʻu i nā mea i koe i loko o ka ipu hao nui ma luna o ka vela. E ho'āʻo e hui a kuke i kahi mahana wela no kahiʻelima mau minuke. E ho'ēmi i ka wela ma luna o ka pahu ma luna o ka wela nui. E hoʻomaha me kahi puna a me ka wela no kahi o 5 mau minuke. E ho'ēmi i ka mahana i lalo a hoʻonui i kaʻuala. E uhi pono a hoʻouka no kahi he 30 mau minuke. E hoʻolālā manawa a hāʻawi i kahi haunaele. E hoʻomau i ka kuke lōʻihi no ka hopena maikaʻi, e hoʻonui i ka wai aʻoi aku paha i ka hulu ke makemakeʻia.
Nāʻano hoʻohālike: E hoʻohana i ka'ōkiko'ōhū'ōhumu a me ka'ōmaʻomaʻu ma kahi o kaʻuala no ka hauʻoli a me kaʻono hauʻoli a me ka paukena. ʻO kekahi manaʻo? E hoʻomoʻa i kahi meaʻala liʻiliʻi ma luna o kāu kāpena no ka'ōpala "Parmesan cheese-like" me ka momona a me ka lawaiʻa. E hauʻoli i kouʻualaʻuala home, Kale a me ka'ōhinu freekeh loa!
Ināʻoluʻoluʻoe i kaʻaiʻana i kaʻohiʻai, a like me ka kukeʻana me ka freekeh, eia kekahi mau meaʻai hou a me ka vegan freekeh e ho'āʻo ai:
- ʻO ka meaʻaiʻole freekeh
- Hoʻopiʻiʻo Freekeh me nā'ōpena hou
- ʻAlaʻai pāʻani a me ka hua baleh salad