ʻO nā kumini zucchini i kāluaʻia no nā vegans (a me nā vegan kids!). ʻO ka nui o nā meaʻai i ka palaoa a me ka palaoa i kālaiʻia i ka palaoa a me ka umu. Akā,ʻaʻole ponoʻoe i nā hua i mea eʻai ai i kaʻai'āhihi zucchini.
Eia kahi ala maʻalahi e hana ai i ka palaoa a me ka mīpī me ka waiū me ka waiū a me nā hua - i nā meaʻinoʻino loa. Ma kēiaʻano hoʻonai, hiki iāʻoe ke hoʻohana i nā kahū pinepine, aiʻole, inā makemakeʻoe i kahi mea liʻiliʻi iki, e ho'āʻo i ka palaoa pani panko . E hoʻomaopopoʻoe i kēia mau mīmini zucchini i kāluaʻia i loko o ka umu a māmā paha i paʻiʻia i loko o kahi o kaʻaila - aia iāʻoe a me keʻano o kou ola e pono ai.
ʻO kekahi leka wikiwiki - makemake wau e hoʻohana i ka paʻakai paʻakai i nā meaʻai like me kēia, a he mea pono e hoʻonui i kahi meaʻai hoʻonāʻono. Eia nō naʻe, aia kekahi mau momona o nā paʻakai paʻakai i loko o ka MSG (monosodium glutamate), aʻu i makemake ai eʻae. Inā he mea nui ia iāʻoe, e nānā i kahi paʻakai paʻakai iʻole i loaʻa, aiʻole, eʻoki i ka paʻakai paʻakai no kekahi o kāu punahele punahele punahele. Makemake wau i ka huiʻana o Mrs. Dash Original a me Cajun.
Ka mea e pono ai
- 2 zucchini (sliced e pili ana i 1/2 'īniha keʻowa)
- 3/4 mau kīʻaha berena (e hoʻomaopopoʻia he mau vegan)
- 1/2 tspʻItalia hōʻoluʻolu
- 1/2 tsp kalo i ka lepo
- 1/2 tspʻepa kala
- 1/4 tsp seasoned salt
- e pili ana i 1/3 kapu i ka waiu waiu (aiʻole kekahi mea inu waiū hou)
Pehea e hana ai
- Hoʻoheheʻe ka umu i 475 degrees a hoʻomaʻamaʻa māmā i kahi pepa bakena me kaʻailaʻaila a iʻole kaʻaila e hana ai i ka meaʻala.
- I loko o kahi kīʻaha nui, hui pū i ka palaoa i ka palaoa, ka hoʻolālā Italia, kekaila kalo, ka'aeaʻea a me ka paʻakai paʻakai.
- E kau i ka soymilk i loko o kahi kīʻaha liʻiliʻi.
- E hoʻopili mālie i kēlā me kēlā me kēia'āpana o zucchini i loko o ka waiu soy, a laila e hōʻaʻahu mālie i kēlā me kēlā me kēia'āpana me ka hui meaʻai.
- E hoʻonohonoho i nā'āpanaʻano zucchini ma kahi papa hoʻokahi ma luna o ka pālua bakena, a laila e hoʻomoʻa no 5-10 mau minuke, aiʻole a hiki i ka maʻalahiʻana.
- E hoʻopili i nā kīkoki zucchini, a laila eʻoki no 5 mau minuke'ē aʻe.
ʻO kēia mau mīpī zucchini i kāwiliʻia a me ka umu-nui ka mea nui iā lākou iho, akā ināʻoe e kuke no nā keiki, hiki paha iāʻoe ke lawelawe iā lākou me kahi o ka lole palekana. Eia kahi hoʻokipa nui i ka hale lole vegan home e ho'āʻo ai.
Inā makemakeʻoe, hiki iāʻoe ke pani pū i kēia mau mīkī zucchini liʻiliʻi ma kahi o kaʻaila ma luna o ka mahana wela. Ponoʻoe ma kahi o 4-5 mau minuke ma kēlā me kēiaʻaoʻao no ka loaʻaʻana iā lākou i keʻohuʻu a nani.
Inā makemakeʻoe i kēia mau mīkī zucchini kālua me ka moa, hiki iāʻoe ke makemake i kēia mau lima kuʻi limaʻai, kahi kūpono no nā keiki.
He pono'ē aʻe kahi e mālama ai i nā hua'ōpiopio o ka zucchini? E ho'āʻo iā Dr. Esselstyn o kaʻaila "ʻalani"ʻole i kaʻailaʻole , aiʻole, e ho'āʻo i kekahi o kaʻu mau punahele pono'ī: he pīniʻeleʻele meaʻai a me ka zucchini tortilla soup recipe - yum!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 114 |
| Ka nui o ka momona | 2 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 310 mg |
| Nā Carbohydrates | 21 g |
| Fiber Dietary | 3 g |
| Pāmua | 5 g |