Hiki ke hoʻomākaukauʻia kēia meaʻai no nā haʻalulu'āhiu i loko o 15 mau minuke a he mea hoʻopihapiʻi maikaʻi no ka pasta,ʻo ka raiki,ʻo ka palaoa, aʻo ka quinoa. Hiki iāʻoe ke hoʻoikaika i ka moaʻohi ; ka mimiko aiʻole ka tempeh; aiʻole kekahi'āpana iʻa mīpī a iʻa i hānaiʻia (ke kai o ka moana, nā iʻa hihiu, a me nā halihali paha he mea punahele punahele). Hoʻopuluʻia nā'ōpū i kaʻailaʻaila me ka paʻakai, shallot a me kāu kohoʻana i nā mea ulu hou; ua hoʻopau ka hapa waina i ka pā.
Me ka maʻalahi o ka meaʻai, he momona ka meaʻai, kaʻiʻo, ka lepo a piha i nā meaʻai. Ua mahalo nuiʻia nā pūlaʻi'āhiu ma ka Hikina a me ke Komohana no ko lākou kūlana waiwai kūpono.
Ka mea e pono ai
- 1 paona kahupaiai, e like me ka shiitake, porcini, hen o ka ululāʻau, kīpuniʻeleʻele, kawa, hīmeni, chanterelle, morels, Portobello a iʻole kekahi hui pū o ia mau mea *
- 3 hui punaʻailaʻaila
- 2 Pāleka, iʻokiʻia i ka lahilahi
- 2 cloves keleka, maikaʻi maikaʻi
- ¼ kapu kahi waina keʻokeʻo
- 2 teaspoons keʻokiʻoki i nā mea kanu i hanaʻia (rosemary, sage, thyme, a me marjoram he nui nui me nā hauhaʻi)
- ʻO ka paʻakai kai a me ka mea kanu hou
- ½ e pākiʻi i nā lau laʻau Italia, ka meaʻoki
Pehea e hana ai
- E holoi mālie i nā haha.
- E hoʻokuʻu a hoʻolei i nā kīpala koʻikoʻi. (He nui ka waihonaʻo Shiitake no nā lāʻau, akā ua paʻakikī keʻaiʻana.ʻO ke kumu o nā pūpū manuahi e like me ka hen o ka nāhelehele, he wahi haʻahaʻa paha, a pēlā e'ānai ai).
- E koli i nā halo 1/8 "i ka 1/4" ka lahilahi.
- E puhi i kaʻailaʻoliva ma luna o ka'ōpili-i ka wela nui ma kahi pāpale nui. E hoʻopili i nā pāwahawaha, e kuke i hoʻokahi minute, a hoʻomoʻi i nā haha.
- ʻO Cook, pinepine pinepine, no ka 8 a 10 mau minuke, a hiki i ka manawa e hoʻokuʻu ai nā'ōmole i ko lākou mau wai a hoʻomaka i keʻanoʻeleʻele.
- E hoʻolālā i ke kīlaki a me ka waina keʻokeʻo, e hoʻonui i ka wela i luna, a eʻaila no kahi 2 mau minuke hou, a pau ka waina.
- Lulu i nā mea kanu; eʻoliʻoli maikaʻi a me ka manawa eʻono ai. E hoʻomaha i ka pāʻani a lawelawe.
* Noʻonoʻo: ua hōʻailona nā'ōhū nāuʻai he nui iʻaiʻai i ka waiwai olakino i loko o ke kaiāulu kai kūpono. Eʻoluʻolu e hōʻoiaʻoeʻaʻole iʻaeʻia e nā FDA kēia mau'ōlelo aʻe nei, aʻaʻole pono e'ōleloʻia he pani no ka'ōlelo aʻo kino.
Shiitake: ua hoʻohanaʻia kēia mushroom no nā maʻi maʻamau a me ka maʻi AIDS, ka mālamaʻole i ka hoʻoponopono a me ka mālama pale.
ʻO Porcini: ua manaʻoʻia he tonic cardiovascular a me ka tonic metabolic a ke hoʻoikaika mau nei no ka nawaliwali o ke kikowaena.
ʻO Hen o ka Maitake: Ua manaʻoʻia kēia mele i kekahi o nā mō'ī o nā mea lapaʻau lāʻau. Ua manaʻoʻia ua loaʻa iā lākou nā'āpana anti-cancer, e hana i ka mea pale i ka lolo, a pale i ke ake.
Oyster: hoʻohanaʻia e hoʻoikaika i nā uamo, i mea hoʻolālā kūpono a no ka hoʻomahaʻana i nā'ōpū a me nā hui.
Chanterelle / Black Trumpet: i hoʻopihaʻia me nā hua B,ʻo kēia hana hoʻonui kūpono no ka hoʻonāukiukiʻana i ka ulu o ka ulu.
ʻO Portobello: hoʻohana kēia meaʻai i nā meaʻai a me nā aʻalolo.
Palepa: ua lako nā haʻalulu kelepona i nā antioxidants a ua kōkua i ka paleʻana i ke kanulau a me ka hoʻoponopono o ka ate.
Morel:ʻo kēia mushroom he anti-inflammatory, waiwai nui i nā antioxidants, ua manaʻoʻia he mauʻano anti-tumora ka hana aʻaʻole hoʻokūpaʻaʻia.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 126 |
| Ka nui o ka momona | 7 g |
| Ka momona | 1 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 223 mg |
| Nā Carbohydrates | 12 g |
| Fiber Dietary | 2 g |
| Pāmua | 4 g |