Hiki iāʻoe ke hoʻohana i nā mea nui a pau āu i makemake ai, ma kahi o nā mea i hōʻikeʻia maʻaneʻi, a he mea kēia e hana ai i ka hapalua o nā mea i koe mai kekahi mea'ē aʻe. ʻO kekahi mau mea kanu, e like me ka rosemary,ʻoi aku ka mana, no laila eʻoluʻolu eʻono i kou heleʻana, a hoʻomanaʻo e hiki iāʻoe ke hoʻohui mau i nā mea hou aku. ʻAʻole pono ka maikaʻi o nā lau nahele maloʻo ma kēia pā, kahi e hoʻohālikelike i kēlā mau lau nahele'ōmaʻomaʻo hou.
Hiki iāʻoe ke hoʻohana i nā'ehi'ē aʻe, mai nā huaʻokoʻa'ē aʻe i ka quinoa, ma kahi o ka laiki. A hiki iāʻoe ke hoʻopuka i ka'ilianiʻulaʻula a hoʻohana i kekahiʻakika'ē aʻe, aiʻole nā scallions, pāloka, aiʻole i ke kālaʻe - me ke kālekaʻoe makemake e hoʻohana i kahi'āpana liʻiliʻi. I ka pōkole, he wahi hoʻolimalima kēia i kahi lele, e hoʻoulu iāʻoe e hana i kāu mau mea kanu pono'ī. Ua heleʻiʻo mai wau me kēia mea a pau e hoʻohana ai i kahiʻaʻahu aʻu i hana ai no kekahiʻepaʻeleʻeleʻeleʻele!
Ka mea e pono ai
- ¼ kīʻaha puna wahineʻaila
- ¼ ka mīni kaʻailaʻula
- ¼ kaomi i nā lau pāhihi, ka meaʻoki
- 1 ka'eneʻena kaʻaila i ka base basil
- 2 kīʻaha i kīlaʻi i ka laiki, mahanahana aiʻole ma ka lumi wela
Pehea e hana ai
- I ka papaʻai meaʻai, hui pū i kaʻailaʻaila, ka'atika, ka pāhiri, ka basil, ka paʻakai a me ka pepa, a me ka pulse a huiʻia (hiki iāʻoe ke hana i kēia me ka lima, e hoʻopili wale i nā mea āpau e like me kou makemake, hoʻokahi kīʻaha).
- E kau i ka laiki i loko o ka ipu a me ka mea kanu. E ho'āʻo e hui maikaʻi, ae lawelawe i ka mahana a i ka lumi wela.
He aha ke kāpili me ka lauiki laiki?
ʻO kēia lālā laiki a pau kahi meaʻono a me keʻano momona.
Hoʻopihaʻia kaʻaila i ka lapalapa ma waho (me ka weheʻia o ka hull) me kona mau kiko a me nā mea'alamūlū kūpilikiʻi, e hoʻemi ia i ke momona, kiʻekiʻe i ke fiber, a me ka meaʻai maikaʻi loa i ka lauiki. ʻO kahi rīlalaʻo ia he'ōpala piha a he waiwai nui ma ka magnesium, ka maikapika, selenium, thiamine, niacin, huakani B6, a me kahi kumu maikaʻi o ka manganese.
Hiki iāʻoe ke hoʻohana i ka laiki laiki ma keʻano likeʻoe e hoʻohana ai i ka raiki keʻokeʻo,ʻoiai eʻike pono he lōʻihi ka manawa kukeʻana, a laila hoʻololi e like me. E ho'āʻo i ka laiki laiki i loko o nā pilafs, nā meaʻala, nā lau laiki a me nā kumu hana e like me ke kumu no ka mālamaʻana, nā nalu, nā kīʻaha pīpī, nā'ū, a pēlā aku. Hiki ke hoʻohanaʻia ka laikiʻeleʻele i nā salamala huapalapala, a ma kaʻaiʻana i ka mea kanu, he mea nui ia e noʻonoʻo ai i ka wā e makemake aiʻoe e hoʻonui i kahi piʻo, meaʻai, aiʻole meaʻai.
Hiki ke hoʻohanaʻia nā hua liʻiliʻi a me nā'āpana liʻiliʻi i nāʻano laiki, a hiki ke hoʻohana houʻia e like me ko lākou mau'ōpuʻu palaoa lōʻihi aʻeleʻele.
Ka mea e hiki ai i nā keiki ke hana:
Hiki i nā keiki liʻiliʻi paha ke huki i nā lau o ka lau nahele, kahiʻoihana kīʻaha nui no nā'ōpiopio hope loa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 355 |
| Ka nui o ka momona | 15 g |
| Ka momona | 2 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 9 mg |
| Nā Carbohydrates | 50 g |
| Fiber Dietary | 3 g |
| Pāmua | 5 g |