ʻO nāʻano pseudocereals he mau mea kanu ia e hua ai i nā hua aiʻole nāʻanoʻano e hoʻohanaʻia aʻaiʻia e like me nā huapalapa, akāʻaʻole he mau momona aʻo kaʻohi ponoʻole paha o ka pertudocereals. ʻO nāʻano pseudocereals keʻano nui i loko o ka protein a me nā kumuhana'ē aʻe, gluten-free , a ua manaʻoʻia he mau kānana piha. ʻO nā mea he nui i kapaʻiaʻo "nā kupa kahiko" he pseudocelesals.
Eia nāʻano o nā pseudocereals:
- Quinoa:'Ōlelo keen-wah i'ōleloʻia, kēia mea kiʻekiʻe kiʻekiʻe,ʻo ka huaʻano gluten-ʻole ka mālamaʻia e like me ka palaoa i ka wā eʻai ai. ʻO ia wale nō ka "palaoa" i kūpono piha. He kiʻekiʻe ia i ka hao, potassium, magnesium a me ka fiber.
- Amaranth: Ua'ōleloʻia am-uh-ranth,ʻo Mexico kēia huaʻai a heʻano likeʻole ia i ka laiki a me ka maile. ʻO ia hoʻi, he palakaʻole-likeʻole a like me ka quinoa, kiʻekiʻe i loko o ka protein, ke hao, a me ka fiber.
- Buckwheat:ʻO kēia hua liʻiliʻiʻole o ka mea kanu he cousin o nā kī e like me ka rhubarb a me ke kūkoʻo. Loaʻa iā ia e like me ka palaoa a iʻole i konaʻano maʻemaʻe. He kiʻekiʻe ka Buckwheat ma ka magnesium, ke keleawe, a me ka manganese, me kahi mea kikowaena kiʻekiʻe e'ōleloʻia ai ke emi iho i ke kōlani koko ma hope o nā meaʻai.
- Nā hua a Chia: Ke hele mai nei mai kahi kanu i ka mint family, he mau'enela chia i ka fiber, ka puna calcium, ka phosphorus, omega-3 a me omega-6.
- Nalu: Ua kapaʻia nō hoʻiʻo ia nā hua Acacia mai ka'Acacia mai Ausetalia mai,ʻo ia hoʻi nā mea iʻikeʻia he meaʻala nui loa. ʻO ka hapa nui i hoʻopiliʻia i nā puna mai kahiʻano lepo.
- Kañiwa: pili i kan-yee-wah, i kekahi manawa me ka quinoa, no kaʻikeʻole, akāʻo kēia hoahānauʻuʻuku loa o ka quinoa he mea nona kona inoa pono'ī. ʻO kona kumu, hoʻohana, a me ka hoʻomākaukauʻana, ua like me ka quinoa, akā naʻe,ʻaʻole i loaʻa ka uhi saponin, hiki ke maʻalahi e hoʻomākaukau.
Eia kekahi mauʻano e hiki ai ke hoʻokomo i kēia mau momona i kāuʻai:
Quinoa
Eʻikeʻoe i kaʻulaʻula a me ke keʻokeʻo ('elepona) quinoa i kāu hale kūʻai, akā naʻe ua maʻalahi kaʻeleʻele e loaʻa. He mea maʻalahi ka Quinoa. Inā kūʻaiʻoe i ka quinoa i holoi muaʻia,ʻo ka mea a pau e hana ai, eʻokiʻia ia ma nāʻaoʻaoʻelua o ka wai i kahi quinoa.
No ka laʻana, e hoʻomoʻi i hoʻokahi kīʻaha maloʻo maloʻo iʻelua kīʻaha wai i loko o ke kōkena, e lawe mai i kahiʻeha, uhi, a laila e hoʻohaʻahaʻa i ka wela e hoʻonui ia no nā hola 10 a 15. He like ia me ka lawaiʻa laiki. Hiki iāʻoe keʻoliʻoli i ka quinoa ma kahi'ākau a iʻole e hoʻokomo i ka saladi, i ka meaʻala, i loko o ka hoʻopiʻi pita, me nā lela a me nā pī no kaʻaina awakea aʻaʻai paha me kaʻaina kakahiaka me ka Greek yogurt, hua hou a me nā meaʻala likeʻole me ka'ōlī me ka hinamona.
Amaranth
Ponoʻo Amaranth e puhiʻia iʻekolu mau'āpana wai a hiki i kahi hapa hoʻokahi. No ka hoʻomākaukauʻana, e lawe mai i 3 mau kīʻaha wai i kahiʻeha i loko o ka ipuhao me kahi alakaʻi kūpaʻa. E hoʻonui i 1 cup of amaranth, e uhi i ka ipuhao a hoʻohaʻahaʻa i ka wela. E hoʻokuʻu ia a paʻa ka wai, pono ia 20 minuke. E hoʻomoʻi i nā mea'alapalapa,ʻiʻo, aiʻole tofu ma kahi moe o ka amaranth no kaʻaina ahiahi. No kaʻaina kakahiaka, uaʻikeʻoe i nā hua, nā nuts, ka waiū, a me ke kō. He ala maʻalahi ka loaʻaʻana o ka palaoa i ka gluten i kāuʻai.
Buckwheat
Hiki maiʻo Buckwheat i loko o nā momona, iʻole i ka'ōmole a iʻole i ka'āpala, aiʻole i ka palaoa, e like me ka mea i'ōleloʻia ma luna. ʻO nā mea a pau e pono ai no ka buckwheat he cardamom a me ke stevia wai (aiʻole kāu meaʻala maikaʻi). E like me ka amaranth, e hoʻomākaukauʻia ka buckwheat i nā'āpana o kahi o ka'āpana. E hoʻomoʻi i ka wai buckwheat a lawe i kahi maʻi.
E hoʻonoe i ka mahana a hoʻomaʻamaʻa no 45 mau minuke a hiki i ka paʻakai. E hoʻomoʻi i ka cardamom a me ka mea'alane a me nā mea'ē aʻe āu e makemake ai, e like me nā hua hou, nā hua'ōlelo aiʻole nā kauā e pili ana i kāu makemake a hauʻoli. Inā makemakeʻoe e hōʻalo i ka manawa lōʻihi, hiki iāʻoe ke hana i ka buckwheat mua mua.
Chia Seeds
Hiki i nā huaʻo Chia ke hoʻonui i nā manawa he nui i ka nui i ka wai a kōkua iāʻoe e noʻonoʻo lōʻihi. Pono lākou e hoʻopūpī i ka wai i mua o kaʻaiʻana, a ma hope iho o ka manawa e lawe ai lākou i keʻano like me ka gel. ʻO kekahiʻano e hoʻokomo iā lākou i kāu meaʻai,ʻo ia hoʻi ma ka hoʻohanaʻana i nā kumulāʻau lāʻau chia. Hiki keʻikeʻiaʻo Chia i nā mea inu, e like me ka haʻukiʻana o ka hana ma mua, nā inuʻona a me nā mea like. ʻO kā Chia pudding, chia muffins a kāpīpīʻia ma ka yoguma kekahi mauʻano'ē aʻe eʻai ai i nā kumulāʻau chia.
Nānā
Hoʻohanaʻia ka nalu e hoʻonui i ka meaʻala a ua kapaʻiaʻo ia he meaʻala nui.
Ua hoʻokomoʻia i kaʻulu cream, ka granola, ka baleka, ka berena, ka pipi noʻonoʻo a me ka pia. Hiki i nā meaʻono likeʻole a me nā mea laʻa a me nā mea laʻa ke hoʻohana pū i nā meaʻahaʻaina e hoʻoulu i kaʻono o nā meaʻai maikaʻi.
Kañiwa
E like me ka mea i'ōleloʻia ma luna nei, ua like nā'ōlelo hoʻomākaukau no nā kani a me ka quinoa. He kālepaʻo Kaniwa aʻaʻoleʻo ia e hoʻololi i ka fluffy e like me ka quinoa. E hoʻonui i ka waiʻona almond, nā hua a me nā hua no kaʻaina kakahiaka eʻoi aku ka maikaʻi ma mua o ka nui. E like hoʻi me ka quinoa, hiki ke hoʻokomoʻia i nā salama, i hoʻouluʻia me nā pīni, nā'ōmato, a me ka palaoa, aiʻole i kāpiliʻia i nā meaʻai'ē aʻe no keʻano.