Makemake nā kānaka a pau e like me kaʻoi aku o kaʻaiʻana i ka kale, akā ināʻo ka'ōmole he mea ia o ka paio i kekahi manawa. Uaʻike au i ka nui o nā meaʻai no nā salakeke kale ma kahi e kāhea ai nā kauoha no ka paleʻana i kēlā me kēlā me kēia'ōleʻele me kaʻailaʻoliva no ka hoʻohaʻahaʻaʻana a me ka hoʻonāwaliwaliʻana iā lākou. Inā loaʻa iaʻu ka manawa e pāʻani ai i kahi mea, pono paha wau eʻoki i ka kale.
ʻO kaʻu mea e hana ai, hoʻopiliʻiaʻo ia, kahi i kālaiʻia, me ka huapalapala i puhiʻia, i mea e liʻiliʻi ai ka wela o ka palaoa wili, akā waihoʻia me kahiʻano o ka mea e waiho ai i loko o ka pā. Hiki ke hoʻohanaʻia kēiaʻano o ka palaoa i ka wela, mahana, lumi mahana o ke keʻena, aiʻole ke anu. Hiki iā lākou ke kelepona, no laila e hana nui i kaʻaina awakea i kēlā me kēia pule.
E ho'āʻo i nā kīʻaha'ē aʻe, e like me farro, barley, sorghum, couscous (ʻoiaʻiʻo he pasta, akāʻaʻole e noʻonoʻo ... quinoa he mamo maoli ia).
Ināʻaʻoleʻoe i ka manawa a iʻole e hoʻomau i ka hoʻolahaʻana i ka sālemoa palaoa i kālaiʻia ma ka pepa baking e hoʻopau ai i ka hauʻoli, hiki iāʻoe ke hoʻokuʻu i ka paepae. Hāʻawi wale ia i ka quinoa e hōʻoluʻolu hou aʻe, a hoʻopau i ka hikiʻana o ka saladi he mea liʻiliʻi paha.
Ka mea e pono ai
- 4 kapu
- wela wana wela
- 4 nā kapu i kālaiʻia i ka'āpana kalepa (1 5 auneke)
- ½ i kīʻahaʻia kaʻaila
- 3 punetēpulu kaʻailaʻoliva wahine hou
- 2 punetēpuni ka wai lemona hou
- 1 tablespoon ka waina waina maʻemaʻe
- 2 teaspoons Kaonaʻo Dijon
- 1 teaspoon ka'ōlaʻi minced
- ʻO ka paʻakai a me ka pepa eʻono
Pehea e hana ai
- I loko o kahi kīʻaha nui, aiʻole ka ipu hao e kuke ai i ka quinoa i loko, e hoʻohui i ka quinoa me ka Kale a hui ponoʻia. Eʻae iā ia e noho no kahi 3 mau minuke a pēlā keʻano o nā wilts kale.
- I kahi pahu liʻiliʻi e hoʻopili i kaʻaila, kaʻaila, ka wai lemon, ka vineka, ka pua Dijon, ke kāleka a me ka paʻakai a me ka pepa. E ninini i ka pāpale ma luna o ka waihona quinoa, a hoʻoulu e hoʻomoʻi maikaʻi. Inā loaʻa iāʻoe ka manawa, hoʻopiliʻia kahi laina pahu me ka pahu alumina a hoʻopalahalaha i ka hua'ōlelo quinoa i hoʻomaikaʻi aiʻo ia a ma keʻano. E lawelawe i loko o ke pola, ma ke ana wela.
Eia kekahi mauʻike e pili ana i ka'ōmaʻomaʻo o ka makahiki he umi, kale: Eʻike houʻia aku maʻaneʻi:
- He lālāʻo Kale ma kaʻohana kāpīpiʻa (Brassica oleracea), pili i nā hua kanu cruciferous e like me ka kāpena, broccoli, kapiʻuluʻi, nā kīʻaha a me nā kōkā.
- Aiaʻo Kale i loko o nā meaʻai nui loa o nā meaʻai ma The Planet
Hoʻokahi kīʻaha o ke kale kale (e pili ana i 67 mau'ōmole a 2.4 mau'une) ma loko (1):
ʻO ka Vitamin A: 206% o ka RDA (mai ka beta-carotene).
Hua'ōlelo K: 684% o ka RDA.
Hua'ōlelo C: 134% o ka RDA.
ʻO ka Vitamin B6: 9% o ka RDA.
ʻO Manganese: 26% o ka RDA.
Kahaka: 9% o ka RDA.
'Oko: 10% o ka RDA.
Paila pūnaehana: 9% o ka RDA.
Ka Magnesium: 6% o ka RDA.
A laila aia 3% aʻoi aʻe paha o ka RDA no Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Ke Iron a me ka Phosphorus.
Hele mai kēia me ka helu he 33 calories, 6 grams o nā kaomi (2 o ia mau fiber) a me 3 maumu o ka protein.
- Hoʻoukaʻiaʻo Kale e nā mea mana Antioxidants. (He mau meaʻaila Antioxidants ka mea e kōkua ai i ka paleʻana i ka pōʻino o nā mea i hanaʻia e ka poʻe ola maʻamau i loko o ke kino)
- He kumu maikaʻi loa ia o ka lāʻau huamoa C.
- Hiki iā Kale ke kōkua i ke kohoʻana i ka cholesterol, kahi e hoʻemi ai i ka maʻi o ka maʻi.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 141 |
| Ka nui o ka momona | 6 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 55 mg |
| Nā Carbohydrates | 19 g |
| Fiber Dietary | 3 g |
| Pāmua | 4 g |