ʻO nā meaʻono, nā huaʻulaʻula i lilo i ka meaʻoluʻolu i ka wai ma kēiaʻano maʻalahi a maʻalahi. E lawelawe i ka momona maʻemaʻe a waihoʻia paha me nā'āpana'āpana momona eʻeli ana i kaʻalaʻulaʻula a me kaʻulaʻula. ʻO kēlā me kēia ala, ua piha i nā huaʻai a me ka hōʻoluʻolu hou.
Hoʻomakaʻo ia i ka hoʻomaka houʻana i kaʻahaʻaina nui, a iʻole he māmā maikaʻi a me ka hoʻomahaʻana i ka wā e wela ai ke anuanu. ʻO ka dollop o ka kirimaluʻona a iʻole ke kīʻaha he mea kohoʻole,ʻo ia nō, akā,ʻo kēlāʻano o ka momona ka mea maikaʻi loa i ka momona o nā beets. E lawelawe me ka palaoa kūpīpī e huki i kahi'ōpena e pili ana i lalo o ke kīʻaha i ka manawa e hoʻopauʻia ana eʻoe.
Ka mea e pono ai
- 1'okila liʻiliʻi
- 1 teaspoon ka paʻakai (aʻoi aʻe i ka mea'ē aʻe)
- Kōmike: 1 clove kaloka
- 6ʻumi
- kahei moa (momona wale, aiʻole
- kaʻohi huaʻai )
- 4 pāpālua
- nā beets (kahi iʻokiʻia a kākoʻoʻia ma kaʻalima nui)
- pepaʻeleʻele keʻono
- Nā koho koho:
- ka waina
- kaʻaila kirīmi a me kaʻaila
- nā mea kanu
Pehea e hana ai
- Peel i kaʻaila aʻoki loaʻia.
- I loko o kahi ipu nui ma luna o ka mahana wela, e kuke i ka'akena a me ka paʻakai me ka 1/4 kapu o kaʻalua a hiki i ka'aluʻolu o nā'eloma, e pili ana i 3 mau minuke. ʻOiai lākou e kuke, kuʻi a miki i ke kāleka, inā hoʻohana; e hoʻonui aku i kaʻaila a kuke, e hoʻonāukiuki a hiki i keʻala, e 30 maukona.
- E hoʻomoʻi i kaʻaila a hoʻohaʻahaʻa i ka wela. Peel i nā beets a laila nakinakiʻia ma luna o kekahi kola nui ma luna o ka ipuhao a hāʻule lākou i loko o ka lua. ʻO ka hanaʻana pēlā e hoʻemi ana i nā kī e pono aiʻoe e hana ae mālama i ka mana māmā mālohi o nā beets. E aoʻiaʻo ka lawelaweʻana i nā beets'ōpala me nā lima limaʻole, e alakaʻi aku ai i kahi pale. Hiki iā ia ke holoi wale me kahi mau holoi, akā, e hoʻokomo i nā mīkina lima ināʻaʻoleʻoe makemake makemake i ka'aliki ma lalo o kou mau manamana lima i nā lā e hiki mai ana!
- Ke hoʻopiliʻia nā beets a pau i loko o ka hulu, lawe mai i nā mea a pau i kahi pala. E ho'ēmi i ka wela no ka mālamaʻana i kahi mea maʻalahi a me ka kuke a hiki i ka manawa eʻoluʻolu ai nā beets i 15 mau minuke.
- Kō koho: No ka'ōmoleʻono, kāpīpī i ka kānana i loko o ka mea hana lepo a meaʻai paha, aiʻole me ka mea holoi manamana lima, a maʻalahi.
- E hoʻokuʻi i ka paʻakai a me ka pepa eʻono. E lawelawe i ka mea 'ai a wela paha, a hoʻonaniʻia me ka yogurt, ka kiriminaʻona, aiʻole kaʻaila a me nā mea kanu paha, inā makemakeʻoe.
* Ma muli o ka lawelaweʻana o kēia kānana i ke anu, e momona kekahi momona o ka paila, a lele paha ma luna o kaʻaila. Hikiʻole paha i kekahi poʻe ke noʻonoʻo, akā,ʻaʻole e pili ana i kekahi poʻe.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 72 |
| Ka nui o ka momona | 0 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 1,128 mg |
| Nā Carbohydrates | 13 g |
| Fiber Dietary | 2 g |
| Pāmua | 5 g |