Ināʻoe eʻimi ana i ka 'aina awakea e hele ai i mua no kahiʻaina awakea a iʻole eʻimi ana i ka'ōpenaʻai meaʻai maikaʻi e hāʻawi aku i ka hui no nā lā hoʻomaha,ʻo kēia kānana kūlana maikaʻi loa ia noʻoe! Hiki ke hoʻohanaʻia me ka hoʻohanaʻana i ka waiū a me ka meaʻaila no kaʻaila, a hoʻololi i ka moa o ka moa me ka'ōpū puna, eʻikeʻoe i kēia mea momona maikaʻi e piha i ka lā wela.
E hoʻohana i kēia ma keʻano he meaʻono maikaʻi loa i kahiʻaina awakea a hoʻonākau i kāu mau hoa likeʻole a me kaʻohana. ʻO ka'ōmaʻomaʻo o Soternut he mau meaʻala maoli i loko o ia mea, e hana ana i kēia meaʻono a like me ka hoʻopukaʻana i ka sugar i loko o ka meaʻai me ka meaʻole e pono.
Inā loaʻaʻoe i ke kōʻokoʻa no ka manawa lōʻihi, hana maoli kāu mau meaʻai i ka hoʻololi maoli a me nā mea maʻamau wale nō i nā mea kanu e like me kēia, e hana i kahi kānana maikaʻi. Ināʻoe e hoʻomaka wale ana i kāu huakaʻi hele kō,ʻo nā mea āpau a pau e maʻalahi kēia no ka meaʻaʻole kēia he meaʻai no ka meaʻai maʻakai. Akā, e hoʻomakaʻoe e hoʻonui i ka meaʻai a me ka mea hou i kahi manawa i kāu kōkoʻona kōkole iʻole i ka wā e makaukau ai e kuke e loaʻa iāʻoe nā mea a pau e pono aiʻoe ma ka lima.
ʻOiaiʻaʻole kēia he meaʻai haʻahaʻa momona no nā mea e pili ana i kaʻai loiloi liʻiliʻi,ʻo ia ka meaʻai no ka mea kī-ko-sugar aʻo ka mea wale nō kāu e pono ai ke hoʻomakaʻoe i ka ola olaʻole. ʻO ka nānāʻana i ka nui o nā suga he mea nui a me ka mālamaʻana i nā suga hunaʻia e mālama nei i nā hua kūʻai. I nā manawa he nui inā hoʻomakaʻoe eʻike i nā makemake o ke kō , hiki i keʻano no ka meaʻaʻoleʻoe iʻike i nā meaʻai hūnāʻia i kahi mea āu iʻai ai.
Niko Kuhikuhi:
- Kuhi: 10
- Ka lawelaweʻana i ka nui: 1 kapu
- Kaloka: 144
- Ka momona: 4.2 g
- 'Alepa momona: 1 g
- Carbohydrates: 28.1 g
- Pūkū: 1.1 g
- Sodium: 620 mg
- Fiber: .2 g
- Pana: 3 g
- ʻO Cholesterol: 3 mg
Ka mea e pono ai
- 3 paona paona potaha (peeled, seeded, cubed, about 12 cup)
- 2 punetēponiʻailaʻaila (hapa-wahine puʻupaʻa)
- 1 ka'ōmole'okena (minced)
- 1 kaʻaila (kahi'āpana)
- 3 kapu o ka moa moa (ka gluten free, ka sodium liʻiliʻi a me ka'ōpū puna)
- 3ʻaila wai
- 1/2 teaspoon marjoram
- 1/4 teaspoon ka pipi (ka honua)
- 1½ teaspoon ka paʻakai
- 1/2 teaspoon pepa
- 1/8 teaspoon pepa cayenne
- 1 ka'uneʻena baila (aiʻole kaʻaila)
Pehea e hana ai
- I loko o ka umu dutake a me ka ipu nui, kaʻaila wela a me ke kīlapala a me kaʻaila a hiki i ka translucent.
- E hoʻomoʻi i ka'ōmaʻomaʻu a me kaʻala a me ka wai i ka ipu.
- E lawe mai i kahi ohe a hoʻomohala a hiki i ka mimiki o ka'ōpiopio 15-20 mau minuke.
- Wehe i ka squash me kahi kōmole me ka puree i ka lepo.
- E hoʻi i ka'ōpala i ka umu, ke hoʻoulu i nā mea kanu a me ka waiū.
- Hanaʻia i kaʻona kirimalu a me nā'ōpena'okena i'ōwiliʻia.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 239 |
| Ka nui o ka momona | 7 g |
| Ka momona | 2 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 5 mg |
| Sodium | 378 mg |
| Nā Carbohydrates | 44 g |
| Fiber Dietary | 7 g |
| Pāmua | 6 g |