01 o 09
Nā huapalapala Gluten-free: pehea lākou (a me ka mea e hana ai me lākou!)
Kiʻi kiʻi kiʻi ma o Fotografia Basica ʻO ka palaoa heaʻole nā hua liʻiliʻiʻole?
ʻO ka palekana i ka huaʻalina,ʻo ia hoʻi kaʻaiʻana i nā meaʻai maʻamau me nā mea hūnāʻia - a he mea maikaʻi loa kēlā! Inā he likeʻoe me aʻu, alohaʻoe i ka kūʻai ma ka mālaʻai nui o kāu hui kaiaulu a me ke kālepaʻana i nā'ōkō maikaʻi a me nā lemu no ka mea kūʻai, hoʻonui, a me ka meaʻai maikaʻi a me ka meaʻona vegan . E hoʻomau i ka heluhelu no kaʻikeʻana i nāʻehiku mau huaʻalinaʻole-pono e ho'āʻoʻoe.
Ua lohe pahaʻoe i kekahi o lākou, akā ua hālāwai wau iāʻoe,ʻaʻoleʻoe i ho'āʻo i kēia mau mea a pau! ʻAʻole maopopo i ka mea e hana ai me kēia mau'āpana? Eia kekahi mau manaʻo wikiwiki:
- E hana i kahi pōʻai pōmale pōpō (e like me ka oatmeal) me nā huawaina, nā hua, nā hua, a me nā mea'ē aʻe. Hoʻohālike ho'āʻo: Maple cinnamon breakfast quinoa
- E hānai iā lākou me kēlāʻano me kēiaʻano meaʻai meaʻai, kahi mea kanu hānai, nā hua'ōmaʻa a me nā Indian dahl ma kahi o ka laiki keʻokeʻo
- E hoʻokuʻi i ka lima o kekahi o kēia mau hua wainaʻole gluten i kahi o ka mīpala, ke chili a iʻole ka saladi e hoʻolālā a hoʻopihaʻia
02 o 09
ʻO ke kī
ʻO ke kī
Inā ua hele muaʻoe i ka haleʻaina'Apiopi, ua loaʻaʻoe i ka paʻi aʻaʻoleʻoe iʻike. ʻO kēlā mea lahilahi,ʻeleʻele, pāpale pālahalaha i hoʻohanaʻia no kaʻaiʻana i ka meaʻai ma kahi o nā meaʻai ma nā haleʻaina'Asiopia, ua hanaʻia mai kahi kalo palaoa. Ināʻaʻoleʻoe i loaʻa i kaʻaiʻAitiopa, makemake nui wau iāʻoe eʻimi i hoʻokahi a ho'āʻo i kēia! He meaʻono loa ka meaʻai, aʻo ka nui loa o nā meaʻai a me nā kohoʻona.
Akā, hoʻi i ka mea hoʻolālā. ʻAʻole kahi mea pani i ka laiki a iʻole ka quinoa i keʻano o nā kīʻaha'ē aʻe. No ka laʻana,ʻaʻole hiki iāʻoe ke hana i kahi hua'ōlelo pāʻali i keʻano e hiki ai iāʻoe ke hana i ka salalā bale . Kainō? Ma muli o ka liʻiliʻi o ka'ōpala i ka wā i kukeʻia ai,ʻano like lākou. Akā,ʻo ia wale nō ka mea e hoʻopiha ai i ke kāpena no nā mea e like me ka leff breakfast porridge , me ka hoʻouluʻana i ka mīpī no ka liʻiliʻi iki, a me nā meaʻono e like me ka polenta paʻi . A, e like me polenta, ke kāpī kahe e lilo i mea paʻaʻole i ka kukeʻana a laila a maloʻo, no laila, e hoʻolālā e hana hou me ka hapa wai hou inā loaʻa iāʻoe nā mea i koe, aiʻole, eʻokiʻoki a pākī e like me ka polenta !
03 o 09
Millet
Millet
ʻO Millet koʻu mea makemake nui loa i ka quinoa . E hōʻoia a hoʻohālikelike i ka uku, a laila e nīnau iāʻoe iho i ke kumu no kou kohoʻoleʻana i ka millet! ʻO ka millet e pili mau ana i ka 1/6 o ka kumukūʻai o ka quinoa,ʻo ia ka mea e kiloʻi nei i kuʻu poʻo a me ka noʻonoʻo i ke kumu no kaʻoihanaʻole o ia. Pono paha!
ʻOi ke kiʻekiʻe o ka millet i loko o ke protein (ʻaʻole iʻoi aku ka nui o ka protein e like me ka quinoa , akā), a he kumu nui hoʻi ia o ka hao a me ka zinc, he mau meaʻai nui ia no nā kānaka a pau, akā, no nā mea meaʻai a me nā meaʻokoʻa.
A,ʻoiai, no ka mea heʻiʻo maoli ka meli aʻaʻoleʻo ka palaoa,ʻo ia wale nō ka'ōleʻaʻole!
04 o 09
Kaniwa
Kaniwa
ʻO Kaniwa, he pili o ka quinoa , ke nānā aku nei i kahi lepa i loko o kahi kīnāʻole, akāʻo ia keʻanoʻokoʻa. ʻOiai ka hoʻolālāʻana o kaʻolo, kani ke kani aʻoi aku ka like me ka quinoa, akā, no ka meaʻuʻuku, maikaʻi loa ka'ōwili. Inā makemakeʻoe i quinoa, hiki paha iāʻoe ke aloha kaniwa. Me 7 grams o ke kinona ma 1/4 kapu maloʻo, ʻo kahi kani kani kekahi kumu maikaʻi o nā meaʻai no nā mea kanu.
ʻO nā kīʻaha likeʻole e like me ke kani kani e kū pono i ka lima. Makemake wau e hoʻonui i ka hoʻonui a hoʻokuʻu i ka mea i maʻa mau ai iaʻu i ka heleʻana e kāpīpī i ka mihī ma luna o ka stovetop no ka hoʻopuka houʻana i nā hua'ōlelo a me nā kinipona, aiʻole, inā wau e ulana ana i ka'ōmole'ōmaʻomaʻo e lawe i ka keʻena no kaʻaina awakea, e kīʻahi i kahi kī liʻiliʻi o kaniwa e hoʻonui i ka nui a me ka fiber, a, e like me nā kānana piha, hiki ke hoʻohana i ke kani i kekahiʻano āu e hoʻohana mau ai i ka raiki: i loko o kahi pilaf, ma kahi o ka mea ulu lāʻau, a me ʻO kahi pāmuʻai.
05 o 09
Buckwheat
ʻO Sergey Chushkin / Getty Images Buckwheat
E like me ka millet a me ka quinoa, buckwheat, me ka inoa naʻe,ʻaʻoleʻo ia he palaoa aʻo kahi palaoa paha, akā, he hua liʻiliʻiʻole. Ma waho o nā kīʻaha a pau, ua maʻalahi ka buckwheat e hoʻomaopopoʻia ma muli o keʻano like ka pyramid.
ʻO kaʻo Buckwheat ka mea hele ma nāʻano likeʻoleʻelua :ʻo ka iʻa a me ka momona. ʻO ka buckwheat, iʻikeʻia ma luna,ʻeleʻele iki a kokoke kokoke i kaʻulaʻula i ka leʻo, a hiki paha ke kapaʻiaʻo kasha ,ʻo ia, hiki ke kānalua. ʻO ka Raw,ʻo ka momona buckwheat he laina keʻokeʻo.
ʻO Buckwheat ka mea kumu mua ma ka soba noodles ,ʻo ia hoʻi,ʻae, gluten-free!
06 o 09
Amaranth
ʻO ka kiʻi Amaranth e Lew Robertson / Getty Images Amaranth
Ua hōʻoloʻole pahaʻoe i kekahi huapalapala'iliapōʻole. Amaranth!
Ke kūʻaiʻana no ka amaranth? Hiki ke nānāʻia heʻano like quinoa, akā inā heʻuʻuku aʻoi aku keʻano o keʻano i ka hoʻohālike o ka quinoa e like me ka cylindle pāʻani. E like me ka quinoa, maikaʻi ka punawai o ka protein me 8 grams i 1/4 kapu maloʻo, a, e like me ka millet, he kumu nui o ka hao.
ʻAhi ikiʻo Amaranth ma mua o nā kīʻale'ē aʻeʻole o ka gluten, aʻo keʻano o ka pepa ke hoʻohana iki paha inā hoʻohanaʻia eʻai wale i ka laiki a me ka quinoa.
07 o 09
Quinoa
Quinoa
I kēia manawa ua ho'āʻo pahaʻoe i quinoa, a ma hope paha he mau quinoa kēnā, akā, uaʻike aneiʻoeʻaʻoleʻo ka quinoaʻo ka hua liʻiliʻi, akāʻo ka hua, a no ka meaʻo ia ka māliliʻole? ʻAe,ʻo ia, a ke hana neiʻoe!
ʻAe, quinoa, ka mea i maʻa mau i ka kaulana i ka wā i hala koke iho nei, he hua waina kahikoʻole ka hua maoli. ʻO kahi o nā kumu i kaulana ai ka quinoa, ma waena o nā mea hihiu a me nāʻaʻahu, he kumu nui ia o ka protein (keʻano o nā pi, nā nati a me nā legumes).
08 o 09
Kahiki
ʻO Vegan paella me nā pua'ōmaʻomaʻo, nā artichokes a me ka pele pepa paʻi ma Fuse / Getty Images ʻAe,ʻo kahi laiki he palaoa aʻoʻoleʻa waleʻole ia! Mai hoʻokuʻu i ka laiki i ka manawa e noʻonoʻo ai i ka'ōpala palaoaʻole a me ka hoʻolālāʻana i nā meaʻai. ʻO ka laikiʻulu, ka laiki laiki a me ka raiki laiki (ʻo kahi hua kanu'ē aʻe e like me ka palaoa) he mau koho nui loa inā loaʻaʻoe i ka palaoa huaʻole.
E noʻonoʻo e pili ana i nā mea a pau e hiki ai ke hoʻohanaʻia i ka laiki, aʻikeʻoe i ka nui o nā meaʻai e hiki ai iāʻoe ke leʻaleʻa i ka meaʻai gluten-ʻole: ke laiki a me nā pīnī , ka pailala raiki, jambalaya, keki raiki, nā pepaʻala, ka'alapalapala, nāʻaina hua waina (dolmas), nā pōiki raiki, ke risotto, ka paella , ka laiki,ʻaʻole e haʻi i ka sushi meaʻai!
09 o 09
Loaʻa nāʻoihana hou vegan-free vegan a me nā kumu waiwai
ʻO nā hua'ōkenaʻole Gluten. He mea nui kēia mau kīʻahaʻiliahi-freeʻole no ka hoʻohuiʻana me nā'ōlau mea kanu aiʻole ka pā, e hana i kaʻai. Eia nā mau kumuwaiwai'ē aʻe e makemakeʻoe e nānā ināʻoe ma ka meaʻaiʻole ka meaʻaiʻole a me kaʻaiʻole ka gluten-free: