He pāʻani nui kēia no kahi pīkino a iʻole kekahiʻano'ē aʻe o ka mōhai i kahi paila. Hiki iāʻoe ke hoʻohana i nā kīʻaina'ē aʻe a me nā kīʻaha liʻiliʻi ma mua aʻe o ka home - free -h - 'Israeli a me nā kuākau Mediterranean, he maikaʻi, e like me ka farro, ka bale, aʻo kahi hua palaoa'ē aʻe paha.
ʻO Freekeh (ka inoaʻo ka free-kah a kapaʻia kekahi manawaʻo farik) ka palaoa iʻohiʻia i ka'ōpiopio a me ka'ōmaʻomaʻo. Ua'ōhinuʻiaʻo ia i ka ahi ahi, e waiho ana i ka paʻa, kahi pīkī i ka palaoa. Hoʻopiʻia ka'āla e like me earthy, nutty, a paku iki. ʻOiaiʻo ka freekeh he mea koʻikoʻi ma nāʻaina o ka Pākīpika no nā kenekulia, ua loaʻa iā ia ka launa pū me nā kīʻaha e like me ka quinoa kaulana.
Eia naʻe, kū i waho ke kīkei me ka mea momona maikaʻi. Ua emi kona momona ma ka momona a me ka fiber. Mālamaʻia nā pilikino a me ka fiber e mālama iāʻoe no ka lōʻihi, hiki ke kōkua i kekahi e nānā i kā lākou hana kaulike a iʻole pahuhopu kaumaha. ʻO kāna hua'ōlelo glycemic haʻahaʻa (wholekear GG = 43) he mea nui loa ia no nā kānaka e hoʻomalu ana i ka maʻi maʻamau a iʻole ka mea e ho'āʻo ana e mālama i ko lākou koko koko. I luna, ua nui kaʻai i ka hao, ka calcium, a me ka zinc, a ke hana nei e like me ka prebiotic, e hoʻonui ana i ka uluʻana o ka huakiki maikaʻi i kāu'ōnaehana digestive.
Akā, he mea nui e hoʻomaopopoʻaʻole i ka makemakeʻole o ka freekeh no ka mea he hua palaoa ia.
Ka mea e pono ai
- 1 kaʻailaʻailaʻaila
- 16 ounces
- nā pūmakai (e like me ka shiitake, cremini, a iʻole ke pihi, kālaiʻia)
- 2 punetēpina ka mīkini
- Pāhili
- Kosher paʻakai a me ka honua hou i ka paʻakai
- 3ʻoki kapu'āpana broccoli
- ¼ teaspoon pepa paʻiʻulaʻula
- 1½ 'ai' ai ke kopeke
Pehea e hana ai
- ʻOhuʻo ia i kahi laumeʻa nui ma luna o ka mea maʻamau-kiʻekiʻe wela. E hoʻonui i kaʻaila. E hoʻomoʻi i nā hamo a me nā papalina, ka hola me ka paʻakai a me ka pepa, a hoʻolālā i kahi mau minuke 8 a hiki i ka wā i hoʻokuʻuʻia ai ka wai a hoʻohuliʻia nā haohao. E hoʻoulu i ka'āpana broccoli a me nā leloʻulaʻula a me ka sauté no 10 mau minuke a hiki i ka wā e liʻiliʻi ke kukui.
- E hoʻohuli i ka huiʻana o ka mea kanu i loko o ke kīʻaha hoʻokomo a hoʻonui i ka waihona. Puhi, a laila ho'āʻo a hoʻololi i nā kau, a lawelawe i ka wela.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 187 |
| Ka nui o ka momona | 5 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 279 mg |
| Nā Carbohydrates | 32 g |
| Fiber Dietary | 6 g |
| Pāmua | 6 g |