ʻO kēia salana hauʻoli kahi punahele kauwela. ʻO nā kupa, ka miki, Basil, ka'atikaʻula, a me ka vinaigrette māmā balsamic e hana ai i kahi papaʻaina e pili ana i kaʻahaʻaina iʻoi aku ka maikaʻi ke hoʻohanaʻia ma kahi moena o arugula . Kūpona ka meaʻona i ka wai a me ka pale ahi , nā huaʻomaʻa waiwai nui i ka lycopene, aʻo ka basil kahi manaolana nui e manaʻoʻia he mau anti-cancer a me nā mea antiviral.
Ka mea e pono ai
- 4 Kirby a iʻole 2 mau kukama Peresia, i hoʻopiliʻia i loko o 1/4-iniha
- 2 beefsteak aiʻole 3 plum
- nā'ōmato , iʻokiʻia i loko o ka pahu
- 1/2ʻalaniʻulaʻula liʻiliʻi,'ōmole lahilahi
- 1 kui kalo, maikaʻi loa
- 1 kīʻaha basil
- 1 punetune
- ʻO kaʻailaʻoliva wahine hou
- 2 teaspoons balsamic vinegar
- ka paʻakai o ka moana a me ka mea kanu hou
Pehea e hana ai
- E hoʻomohu pono i nā mea likeʻole i loko o ka ipu hao a me ke aniani.
- E hana koke a eʻoki paha.
Nā Manaʻo a me nā Variations
- ʻAʻoleʻoe i kaupalenaʻia iā Kirby a me nā kukama Peresia, no ka meaʻaʻole lākou i male. Ināʻole, e hoʻolālā iki eʻoki i nā hua i mua ma mua o ka hoʻomākaukauʻana i ka sāleti a hoʻolohe i ka nui ke paniʻoe. ʻO ka kukama Kirby he 6'niha ka lōʻihi,ʻoiaiʻo ko Peresia mea hiki ke lōʻihi i ka 2 iniha. Mai pani i kahi kukoma nui no kahi Peresia me ka hoʻololiʻole i nā mea'ē aʻe.
- Hiki iāʻoe keʻokiʻoki i nā meaʻai ma mua o ka manawa, akāʻaʻoleʻoe e hoʻohui i ka meaʻaʻahu a hiki i ka wā e mākaukau aiʻoe e lawelawe. ʻO ka hoʻohui houʻana i ia manawa e loli ai nā kukama a me ka mushy. Inā makemakeʻoe e kinai i ka sālari ma mua o ka lawelaweʻana, e hana pēlā ma kahiʻoi iki, i lōʻihi ka lōʻihi e lawe ai i ka mahana i makemakeʻia.
- E kīki a hoʻowahe paha i nā basil hou i nā'āpanaʻeleʻele no ka'ōpala maikaʻi a me ka hōʻike.
- Hiki iāʻoe ke hoʻohana i ka pīpī cider winika a iʻole ka waina wīne iʻoleʻoe e loaʻa i ka vīpona balsamic ma ka lima, akāʻo ka wīkī balsamic he pono ke holo wikiwiki i ka mākeke.
- Hiki iāʻoe ke hōʻoki i ka pī -ʻo ka maikaʻi - ināʻaʻoleʻoe e ukali i ka meaʻai laikiʻole.
- Ināʻokiʻokiʻoe i nā kukama a me nā'ōmato,ʻoi aku ka maʻalahi o ka leʻaleʻa i kēia salakeke ma o kaʻokiʻana iā ia me nā popo o ka palaoaʻala .
- E hoʻololi i kaʻike o ka sāladeli ma o ka hoʻohuiʻana i nā tōtika cherry liʻiliʻi ma kahi o kekahi mau mīmato.
- Inā maikaʻiʻoe i ka Dash Diet, pono kēiaʻoihana maikaʻi i loko a hahai i nā kānāwai a pau. Mālama ka Dash Diet i kahi kīʻaha ma kaʻai pono - nā kīʻaha a pau , nā momona pīni, nā puaʻa hou, a me nā hua. Hāʻawi pū ia i kahi lawaiʻa momona liʻiliʻi. E hoʻopili wale i ka vinekaina waina no ka waikale balsamic aeʻike pono e'ōwili i ka kukukū.
- ʻAʻoleʻoe i kaupalenaʻia i ka hanaʻana i kēia salakeke i ke kauwela. ʻO wai lā ke alohaʻole i nā salama i ka makahiki? Akā,ʻoi aku ka maikaʻi i ka wā e ulu ana nā'ōmato a me nā kukama i ko lākou hou.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 110 |
| Ka nui o ka momona | 4 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 94 w |
| Nā Carbohydrates | 17 g |
| Fiber Dietary | 8 g |
| Pāmua | 5 g |