Eʻimi ana i kahiʻaina awakea māmā? E ho'āʻo i kēia mea hōʻoluʻolu o ka'ati uala i ka hopena no kaʻaina awakea ma ka hele.
Makemake wau i ka hui pūʻana o kaʻaila a me ka palaoa a tortillas. Hoʻohui wale i nā meaʻai, a loaʻa iāʻoe kahi meaʻai ponoʻole a vegan paha (inā hoʻohanaʻoe i ka'ati cheese) no kaʻaiʻana i ka lawaiʻa . Hāpai ka huaʻai a me nā māmelia i ka hoʻopiliʻana i kēia'ōpala i ka maikaʻi, aʻo ka avocado ka mea maikaʻi loa. E hauʻoli!
Ka mea e pono ai
- 2 punetēpō baʻaila wahieʻole
- 1 pākī palaoa
- 1/4 ka ipuʻala
- 1/4 kapu kīhāhā alfalfa
- 1/2 pākiki (sliced)
- 1/2'ōmato (hoʻopiliʻia i ka palaoa)
- 1/4 kū kūkamo.
- 2 punetēpōʻulaʻula rulu (minced)
- ka paʻakai paʻakai (eʻono)
- pepa pepa (eʻono)
Pehea e hana ai
- E hohola i ka pīpī ma ka palaoa tortillas.
- E kau i nā māmā i nāʻano likeʻole āu e makemake ai.
- E kāpīpī i ka nui o ka paʻakai a me ka pepa eʻono a kau.
Nā memo
- Makemake wau i kāpīpī kāpena Tofutti, akā, hiki iāʻoe ke hoʻohana i kēlā me kēia laulā āu i makemake aiʻole hiki paha ke loaʻa ma kāu hale kūʻai.
- ʻO nā hua'ōlelo i hoʻohuiʻia me kēia kāpili ka mea i hana maoli i ka meaʻai. He meaʻono aʻoluʻolu lākou i ka kālepa. Eia kekahi laʻana, ua hoʻonuiʻia ka'ōnihi i ka huaʻa K, ka huama A, manganese, folate, hao, a me nā meaʻai'ē aʻe'ē aʻe. Ua loaʻa ka'ōmaʻomaʻo lauoho i ka hoʻoikaikaʻana i ka ola o ka iwi a loaʻa i loko o nā'ōnaehana pūnaewele e hiki ai ke loaʻa ka palekana anti-inflammatory a me ka pāpale anti-cancer.
- ʻO ka huaʻo Alfalfa kekahi mau mea'ē aʻe me nā pono maikaʻiʻole āu eʻikeʻole ai. ʻO ka uluʻana o ka uluʻo Alfalfa he mau lālā'ōpiopio o ka lāʻau alfalfa (heʻoi aku ka maikaʻi a me kaʻawaʻawa eʻaiʻia ma ka oʻoʻana). Aia i loko o lākou nā fiberʻai, protein, a me nā micronutrients, me nā calo he 8 wale nō no ka lawelaweʻana. Eia naʻe, no ka hahaiʻana i nā palekana palekana i ka mālamaʻana, mālamaʻana a me ka hoʻohanaʻana i nā ulu lāʻau alfalfa. E ulu ana nā hua a me nā pīnī i nāʻano mahana a me nā hoʻohaʻahaʻa i kūpono no ka uluʻana o ka huapalapala e like me salmonella, listeria a me E. coli. Wahi a ka 'Oihana Ola Ola a me nā lawelawe pilikino, nā keiki, ka poʻeʻelemakule, nā wāhine hāpai a me nā mea me nā'ōpena maʻi hoʻonāwaliwali e hōʻole i kaʻaiʻana i nā'ōmole ulu o kēlāʻano (e like me nā ulu o ka alfalfa).
- Inā loaʻa iāʻoe ka maʻi Celiac a iʻole ka manaʻo nui i ka gluten, e hoʻokomo i nā kulaʻai palaoa no ka palaoa tortillas. Hiki ke hoʻohanaʻia kekahi lālā nui o ka lūlū ma ke pani no nā tortillas ma ka nui o nā meaʻai.
Nā kumuhana:
ʻO ke Kumuhana George Mateljan. (2001). Pākē. ʻO ka Mea Ola Loa o ka Honua, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
Russo, J. (2013,ʻAukake 16). ʻO nā pono o ka maikaʻi o ka uluʻana o ka alfalfa. LiveStrong.com, http://www.livestrong.com/article/243831-health-benefits-of-alfalfa-sprouts/
US Health Health & Human Services. Pākuʻi:ʻO ka mea e pono ai keʻike. ʻO Foodsafety.gov, https://www.foodsafety.gov/keep/types/fruits/sprouts.html
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1578 |
| Ka nui o ka momona | 60 g |
| Ka momona | 20 g |
| Ka momonaʻole | 20 g |
| ʻO Cholesterol | 29 mg |
| Sodium | 3,280 mg |
| Nā Carbohydrates | 223 g |
| Fiber Dietary | 25 g |
| Pāmua | 41 g |