Ma kahi'āpanaʻai kai? Hiki iāʻoe ke hoʻolimalima iki i kahi o ka pahu, akā e kali waleʻoe a hiki i kouʻomiʻana i kāu hue i loko o kēia meaʻalaʻono maikaʻi o bropoli soup. Hoʻopiliʻia ka'āpikōne me nā huʻupuʻu e hana i kahiʻano'eneʻumeʻa i ka manawa e hana ai nā mea kanu a me nā meaʻala i kahiʻala o kou palale e hoʻomaopopo koke. E mālama i nā lāʻau ākea e like me kāu i loaʻa. Ināʻoe e mālama pono i kēia meaʻaiʻai maʻamau, e hoʻomaha iki paha ia mai ka huiʻana.
E nānā hoʻi i: nā meaʻoi loa me kaʻaila meaʻai
Ka mea e pono ai
- 3 kapu kapu broccoli (florets)
- 1 ka pele broccoli (nāʻoki, kaʻoki, nāʻiliʻeleʻele) e weheʻia)
- 1 1/2 kahe wai
- 2 punetēpuni ka wai lemon (kahi houʻia)
- 1/2 pahu cashews (raw)
- 1/2 huele selele (kope)
- 1/4 ka 'aike (kōmeleʻulaʻula aʻulaʻula)
- Kōmike: 1 clove kaloka
- 1 punetēpō dill (kahi hou a iʻole 1 teaspoon dried maloʻo)
- 1 teaspoon rosemary (kahi hou a iʻole 1/2 teaspoon dried rosemary)
- 1 ka'uneke punetā (kahi hou a iʻole 1 teaspoon ka paʻakai maloʻo)
- 1 teaspoon thyme (hou aiʻole 1/2 teaspoon mae wale koume)
- 1 punetune
- nama shoyu
- 2 punetēpē kalo (
- ia ke kumuhana )
- 1/2 teaspoon nakai (kai)
- 1/2 kapune pepaʻeleʻele
- Kōmike: 1/4 teaspoon ka'ōmole pepaʻulaʻula a iʻole ke kani)
- 1/2 teaspoon ka hua o ka mea kanu
Pehea e hana ai
E kau i nā mea a pau i loko o ka mea holoi a hoʻohuiʻia no ka 30 a 40 kekona aiʻole a hiki i kaʻaeʻana i kahi pono. Makemakeʻoe e hoʻonui i kahi wai. E lawelawe koke. Inā hoʻopiʻiʻia, e makemakeʻoe e hoʻomaha i ke kuke i kahi mahana ma mua o ka lawelaweʻana. E kopeʻoe i kāu'ōmole bropoli me kaʻona hou.
E like me ka hana 'ana i nā mea' aihue i ka home? Eia kekahi mau meaʻai'alaʻai maʻamau hou e ho'āʻo ai:
- Hoʻopiliʻia nā'ōmole flax āpau i loko o ka mea hoʻohemo
- ʻO ka manaʻo nuiʻo Raw vegan a me ka sala ma kaʻona nori
- ʻO ka meaʻai ka meaʻai
- Pālaʻi kaʻiʻo kaʻaila "raiki"
- ʻO ka sālamu kūkō
- Ke kuʻalulu kūmole kūmole
- ʻO kahi maloʻo kūmākī home (yes, hauʻoli!)
- Pehea e hana ai i ka'ōpū Nut
- 7 nā mīmoa pale huaʻai
- ʻO ka meaʻai maikaʻi maikaʻi loa
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 183 |
| Ka nui o ka momona | 6 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 651 mg |
| Nā Carbohydrates | 28 g |
| Fiber Dietary | 6 g |
| Pāmua | 9 g |