ʻO ka wā kahiko, Hōʻano Hou
ʻO Farro kahi hua liʻiliʻi, e like me nā hua'ē aʻe e like me ka bale, quinoa, a me nā huapalaoa. ʻO Farro kahiʻanoʻano o ka palaoa maʻamau, akā,ʻo kekahiʻanoʻanoʻanoʻano o nāʻanoʻanoʻano o ka palaoa i kapaʻia he'iliane. ʻO kēlāʻano kēiaʻano o ka mamao'āina, heʻano huapalaoa likeʻole ia, no laila,ʻo ka'ōpala ka huapalaoa a pau ,ʻo ia,ʻaʻole loa he pōpō.
ʻOi aku ka nani o Farro e like me ka palaoa nui aʻoi aku ka nui a me kaʻono like.
E like me ka bale,ʻo ka farro kahi i liʻiliʻi i ka wā i kukeʻia, ma mua o ka momona a me ka mushy. Inā makemakeʻoe i ka palaoa bale, ponoʻoe e like me kahi pālahalaha, akā ināʻoe eʻai i ka raiki, hiki iāʻoe keʻike i kēiaʻano kikokikona heʻano oddFarro a me ka bale e hiki ke hoʻohana maʻalahi i ka nui o nāʻoihana.
E like me ka quinoa, ka kani , a me ka freekeh , kahi mamao kahi inoa i kapaʻia i ka palaoa kahiko ,ʻo ia hoʻi, ua puni ia no nā hanauna. Hele maiʻo Farro i ka'ōpalaʻokoʻa, i nā'āpana'ōpala, a me nāʻano momona.
Hiki ke hoʻohanaʻia ka Farro ma nāʻano he nui. E nānā i kēia meaʻai no nā mea ola maʻamau no ka sāladika Helene me kahi kalo, kale, a me ka tīhi no hoʻokahi manaʻo.
Kūʻai no Farro
MaʻAmelika Huipūʻia, kokoke i ka kūʻai pinepineʻiaʻo farro,ʻo ia hoʻi he mea ponoʻole ke kīlahalaha ka manawa ma mua o ke kūʻokoʻa, kahi farroʻole iʻole iʻole ka'āpana kūkā maikaʻi, kahiʻoi aku ka nui ma Italia. E nānā i kahi pāpaʻi ma ka mālaʻai nui o nā mea kanu ola maoli a me nā meaʻai mālama ola.
ʻAʻole hiki ke loaʻa kahi farro i ka mālaʻai nui? Lawe pūʻo Bob's Red Mill i kahi farro hōʻailona,ʻo ia kekahi mau meaʻai me nā kīʻahaʻokoʻa'ē aʻe, ma ka'āpanaʻai, a i kekahi manawa paha me nā huaʻai kakahiaka kakahiaka'ē aʻe.
ʻO ka waiwai kūpono no Farro
Loaʻa iā Farro kahi pāʻani A-plus. Ua aneane kokoke i ka momona-free a nele loa i ka cholesterol, e lilo ia i mea maikaʻi loa a maikaʻi loa no nā mea kanu a me nā meaʻokoʻa .
ʻO Farro kahi kumu nui o ka hao a he kiʻekiʻe loa i ka fiber.
ʻO kahi hapahā o ka pahu farroʻole i loaʻa:
- Kaloka: 200
- Keleona mai ka momona: 15
- Ka nui o nā momona: 1.5g
- ʻAluʻAla: 0g
- ʻO ka momona momona: 0g
- ʻO Cholesterol: 0mg
- Sodium: 0mg
- Paila pāʻila: 0mg
- Ka paupona'okaliko: 37g
- Paʻiʻenelani: 7g
- Nalu: 0g
- Pauna: 7g
- ʻO ka Vitamin A: 0 pakeneka o ka haʻawina o kēlā me kēia lā
- ʻO ka Vitamin C: 0 pakeneka o ka haʻawina o kēlā me kēia lā
- Kaomi: 2 pakeneka o ka haʻawina o kēlā me kēia lā
- ʻO ka hao: 10 pakeneka o ka haʻawina o kēlā me kēia lā
Pehea e Kuki Farro
E like me nā kīʻaha'ē aʻe, hiki ke maʻalahi ka pālolo i ka kukeʻana, akā paha hiki iāʻoe ke kuke i kahi mea kuke i kahi mea kuke ai i ka laiki.
Kūleʻa ka hapanui o nā kānaka i ka hanaʻana i kahi farro i ka pō e hoʻopau ai i ka manawa kuke. Akā ināʻaʻole hiki iāʻoe ke hana i kēlā mea, pono e hoʻohana i ka farro no ka lōʻihi e hiki ai iāʻoe, inā he 30 mau minuke, hoʻokahi hola, a lōʻihi paha. Hoʻomoʻo kahi iʻa i kahi 1-2.5 aiʻole 1-3. ʻO ia, no kēlā me kēia kīʻaha o kahi pāloʻo maloʻo, makemakeʻoe e hoʻonui i 2 2/2½ kīʻaha a iʻoleʻekolu ipu wai aiʻole ka'ōpū puna.
Eia keʻano o ka kukeʻana i ka pānaʻi ma ka mea kanu:
Lawe i 2 1/2 aiʻoleʻekolu mau kīʻaha wai i kahiʻeha ma ka stovetop. E hoʻouka i ka farro, uhi, aʻaeʻia e hoʻohui. Inā ua hoʻouluʻoe i ka farro i ka pō, e hanaʻia ma kahi o 10 a 15 mau minuke.
Ināʻaʻoleʻoe iʻoluʻolu i ka farro, ponoʻoe e hoʻomaka e nānā i ka loli ma hope o 25 a 30 mau minuke.