Hoʻomiliʻia kēia mau kīlaʻau'enela maʻalahi me ka nui o ke kālaka, ka waiū, a me ka waiū. E hoʻohana i ka waiū momona liʻiliʻi eʻokiʻoki i nā calories i kahi liʻiliʻi, aiʻole e hoʻohana i ka hapalua a me ka hapalua no kahi mashʻoi aku.
Ka mea e pono ai
- 7 mau'ōlapala a me nā kūlaʻiʻuala, e like me nā Lūkini
- 6 cloves kele, peeled
- 1/2 kīʻaha waiū, momona momona, maʻamau, aiʻole
- hapalua a me ka hapalua
- 1/4 kapu Paʻipaʻi Pipi, kaomi, koho
- 2 punetēpēpē (aʻoi aʻe inā makemakeʻoe)
- 1/2 teaspoon ka paʻakai, aiʻole eʻono
- 1/8 kapune ka'ōpū maloʻo hou
Pehea e hana ai
- E hoʻopili i kaʻuala a me ke kāleka i loko o kahi kōpana nui; i uhiʻia me ka wai a laila lawe mai i kahi maʻihe ma luna o ka wela nui. E ho'ēmi i ka wela.
- Hoʻokū i 20 mau minuke. E puhi i kaʻuala.
- E kau i kaʻuala a me ke kāleka i loko o kahi pola nui. *
- Hoʻohui i nā mea i koe; e hoʻomalu a paʻi paha me kahi huila hila aʻoluʻolu.
* Inā he kīlaʻiʻuala kou, e kau i kaʻuala i loko o ka wā e hoʻokomo aiʻoe i ke kīlaʻau. ʻO kēia ka mea i hana nuiʻia ai ka papa paila.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 180 |
| Ka nui o ka momona | 5 g |
| Ka momona | 3 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 15 hua |
| Sodium | 219 mg |
| Nā Carbohydrates | 29 g |
| Fiber Dietary | 3 g |
| Pāmua | 5 g |