ʻO ka huaʻaina kakahiaka aʻo ka'oatmeal hiki ke hana i nā koho kai kakahiaka nui, akā ua pilikiaʻoe i ka cereal inā eʻaiʻoe i kēlā me kēia lā no ka pō kakahiaka. ʻO kēlā kahi e loaʻa mai ai ka quinoa breakfast! Ma ka hoʻohanaʻana i ka waiū launa a iʻole ka waiū launaʻole'ē aʻe e hoʻolaha i ka quinoa, ma kahi o ka wai, e hoʻololi i kēia hua ulu nui mai kaʻaina awakea a me kaʻaina awakea i loko o nā meaʻaina ahiahi a me ka momona. ʻAʻole nō e'ōleloʻia ua piliʻole hoʻi ia.
ʻO kēia kīʻina kīwī ka quinoa hoʻolāʻau e hui pū i ka balekaleka a me ka wai pīkī pēpē no kahi hui huihuʻi mai ka lani mai. ʻOiaiʻo ia me kahiʻano koko a me ka meaʻala,ʻo ka mea kakahiaka nui kēiaʻoi aku kaʻoi aku ka maikaʻi ma mua o ke kāpena momona. A me ka 8.1 mau paona no kēlā me kēia lawelawe i hoʻohālikeʻia me ka 10.6 grams oatmeal, he mea maikaʻi maikaʻi kakahiaka nui ka meaʻai no nā vegans e pono ai i ka kakahiaka awakea e hoʻomaka i ka lā.
E ho'āʻo i kēia pāʻinaʻai quinoa me ka balekale a me ka wai pīpī i ka manawa hou eʻimi anaʻoe i kahi alaʻoluʻolu e hoʻohui i kāu papa awakea.
Ka mea e pono ai
- ½ kapu
- quinoa
- 1½ 'ai i ka waiū waiu a iʻole ka waiū launaʻole
- 2 punetēpēʻele
- 1½ punetēpona koko
- 1½ punetēpī kaʻaila syrup a me ka sugakeke raiki (kō koho)
Pehea e hana ai
- E hoʻohui i ka quinoa a me ka waiūpaʻa ma luna o ka mahana wela. E uhi a eʻaila no 15 mau minuke a hiki i ka wā e hanaʻia ai ka quinoa, e ulu pinepine.
- ʻOiai ka wela o ka quinoa, e hoʻopili i loko o ka pīkī pēpē, koko, a me ka meaʻala.
- Hanaʻo ia i kahi lawelawe lima.
Nāʻike pilikino, no ka lawelaweʻana (mai ka CalorieCount):
- Kaloka: 668
- Kaona: 28g
- Sodium: 337mg
- Fiber: 12g
- Pauna: 31g
E like me ka quinoa? Eia kekahi mau hua'ōlelo quinoa no ka maikaʻi a me ka nui-protein. E ho'āʻo i kēia mau mea:
* Cook's Note:
Ua liloʻo Quinoa i ka hua "ʻo ia" no ke kumu maikaʻi. Ua manaʻoʻia he mea kūpono e nā luna olakino,ʻo ia ka quinoa o kahi o nā puna maikaʻi loa o ka protein. He pilina piha ia,ʻo ia hoʻi ka loaʻaʻana o nāʻawaʻawaʻeiwa e pono. Aia i loko o kaʻili ka nui o nā fiber ma mua o nā kīʻaha'ē aʻe, i hiki ke kōkua iāʻoe e noho lōʻihi a hiki iā ia ke pale iāʻoe mai ka maʻi maʻi pū kekahi.
Hoʻokahi, quinoa he mau huaora a me nā minelako e pili ana i ke olakino maikaʻi, e like me lysine, magnesium, huaʻopa B2 a me manganese. ʻO kēia mau meaʻai i hoʻohuiʻia e hiki ke kōkua i ka hanaʻana i ka'ikehuhu, ka mālamaʻana i ka toto, ka ulu o ke kino a me ka palekana a me nā palekana mai nā mea ola'ē aʻe. Me nā mea a pau i loko o ke kīʻaha kakahiaka,ʻo wai ka makemakeʻole e hoʻomaka i ko lākou lā me kaʻai kakahiaka quinoa?
Hōʻikeʻia nā meaʻai i loko o ka puke'ōlelo puke mea'ē aʻe a Jolinda Hackett.
Nā kumuhana:
Kaʻikepili pilikino SELF. (nd). Quinoa, ka meaʻono Nutrition & Calories. Ua hoʻihoʻiʻia mai ka lā 23 o Nowemapa, 2016, mai http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2
Kaʻikepili pilikino SELF. (nd). ʻO kaʻaila, ka'ōmaʻa, ka wikiwiki a me ka wikiwiki,ʻaʻole i paʻa, maloʻo [oatmeal, oats kahiko,'ōpili'ōpili] Nīniko Mea Mea Mea & Kalo. Ua hoʻihoʻiʻia mai ka lā 23 o Nowemapa, 2016, mai http://nutritiondata.self.com/facts/breakfast-cereals/1597/2
Wilcox, J. (2012, Mei 31). 7 Nā huakaʻi o Quinoa:ʻO ke kahakai o ka mua. Ua hoʻihoʻiʻia mai ka lā 23 o Nowemapa, 2016, mai http://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 650 |
| Ka nui o ka momona | 22 g |
| Ka momona | 4 g |
| Ka momonaʻole | 9 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 430 mg |
| Nā Carbohydrates | 97 g |
| Fiber Dietary | 9 g |
| Pāmua | 19 g |