ʻO kēia kūkoma,ʻo ka'ōmato a me ka pākeke o ka avocado he meaʻono ia, heʻono a me ka momona, kahi punahele hoʻomaha maikaʻi. ʻO nā kupa, nā'ōmato, ka avocado, nā meaʻono me nā lālāʻulaʻula i kāʻauʻia i loko o ka vinaigrette māmā balsamic. Hanaʻia kēia mea hoʻomaʻamaʻa i kahi sālalāʻaoʻao maʻamau iʻoi aku ka maikaʻi o ka lawelaweʻana ma kahi moena o nā'ōmole:ʻo ka'ōina, ka Roman, ka arugula, nā koho nui loa. Kūkī nui ka lāʻau (ma luna o 95% wai), me ka hauʻoli a me ka anti-inflammatory; aia lākou i ka nui o nā huaora a me nā minera a ua lako i ka silica, kahi mea maikaʻi loa no ka pilina pilikino a me ka lauoho. He waiwai nui nā Tomato i ka huaora C, ka beta-carotene, a me ka lycopene, a me nāʻano antioxidants'ē aʻe, he mea maikaʻi loa ia no ke ola kino o ka maʻi. ʻO ka'awaʻahu anti-inflammatory ua piha i nā momona waiwai a me kahiʻano nui o ka carotenoids, e like me ka beta-carotene a me ka lutein, a me ke fiber, nā huaora K a me B. ʻO Basil kahi manaolana nui loa a ua manaʻoʻia he wahi anti-cancer a me nā'āpana anti-viral. Eʻoluʻolu e kohoʻoe i mau cucumama kūpona, nā'ōmato, a me nā mea kanu no kēia hua bale, no ka mea, eia nō lākou a pau ma ka papaʻaina hezeni o nā mea kanu i kālaiʻia. ʻAnoʻiaʻo'Avocados a meʻAmelika i nā mea maʻamau 15, no laila, ke hoʻohana mau nei wau i nā meaʻai lāʻau,ʻaʻole iʻoi aku ka koʻikoʻi. ʻO mākou ke aloha i kēia huaʻona me ka Pīkī Pīpī Aʻo, a me ka iʻa iʻa maikaʻi, aiʻole he hapa o ka pākeke sala.
Ka mea e pono ai
- 4 Kirby a iʻole 2 Peresia a me nāʻano kukamaʻanoʻole paha, i pāpaʻiʻia i ka wī 4/4 "
- 2 beefsteak aiʻole 3 mau tōmato paona, iʻokiʻia i loko o ka pahu
- 1 Pākena Pākīpika,'ōkō, paepae a me ka hapalua
- 1/2ʻalaniʻulaʻula liʻiliʻi,'ōmole lahilahi
- 1 kīpala basil, mint aiʻole cilantro lau, aiʻole he hui o nā meaʻekolu
- 1-2 mau punetakai hou kaʻailaʻaila
- 2-3 teaspoon balsamic vinegar
- ʻO ka paʻakai kai a me ka mea kanu hou i ka paʻakai
Pehea e hana ai
- E kau i ka pahu kukui, ka'ōmato, ka pākuka, kaʻaila a me ka mea kanu i loko o ka ipu aniani.
- Drizzle me kaʻailaʻaila a me ka balsamic wineka a me ka manawa me ka paʻakai moana a me nā pīpī pepa.
- E lawelawe koke, aʻoluʻolu paha.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 220 |
| Ka nui o ka momona | 16 g |
| Ka momona | 2 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 102 mg |
| Nā Carbohydrates | 20 g |
| Fiber Dietary | 7 g |
| Pāmua | 5 g |