Hoʻokumu kēia mau kuki oatmeal i kā lākou meaʻai kūpono maikaʻi mai ka quinoa, kahi hua nui o ka meaʻai mai ka Andes. Hoʻohanaʻia nā Quinoa i kahi wela wela maʻAmelika Hema, a inā loaʻa iāʻoe nā quine flakes ma nā hale meaʻai olakino (ʻike wau iā lākou i ka Food Foods) aiʻole ma ka pūnaewele, hiki iāʻoe ke kuke a me ka tao pū me lākou e like me keʻano o ka'ōwili. ʻO nā kuki a me nā kumukūʻai quinoa o kēiaʻano haʻahaʻa a me ka hoʻopiliʻana i ka'ōpū o nā'ōʻopaʻa a me ka maileʻulaʻula (he ala nui e hoʻohana ai i ka maile overripe). ʻO nā walnuts haʻalulu, nā huawaina gula, a me ka'ōmaʻomaʻa maloʻo e hoʻonui i ka meaʻai a me ka mea hou.
Ka mea e pono ai
- 1'ūlima quinoa flakes
- 2 kīʻaha o ka'ōwili (ʻaʻole wikiwiki)
- 1/2 ka palaoa
- 1 ke kapuʻula (ke kāpiliʻia)
- 1 teaspoon ka paʻakai
- 1ʻelima maile (nui)
- 1/4 kapu applesauce
- 1 hua
- 1/4 kīʻahaʻaila
- 2 teaspoons vanilla
- 1/2 kīʻaha kīhā (pekans aiʻole walnuts,'āpī)
- 1/2 kīʻaha waina
- 2'elike paina ka pineapona (mea kanu maikaʻi)
Pehea e hana ai
- E ho oho i ka umu a 350 kapuaʻi. E hoʻomaʻemaʻe i nā mea kanu i ka mea i'āpalaʻia i ka umu a hiki i kaʻala, kokoke i 8-10 mau minuke.
- I loko o kekahi pola nui, e hoʻohui i ka quinoa, oatmeal, palaoa, kaʻulaʻula, a me ka paʻakai.
- E hoʻolālā i ka maia, ka hua manu, ka'ōmaʻa, kaʻaila, a me ke vanilla i loko o nā mea maloʻo a hiki i ka wā e'āwili. E hoʻonoe i nā hua a me nā hua maloʻo.
- Ke hoʻohana nei i ke kīʻaha kapu 1/4 a iʻole kahi nui nui, nā'āpana'āpana o ka pailapipi cookie i kahi pepa kuki i kāwiliʻia me ka pepa palaka, a hoʻolālā i kēlā me kēia puʻupuʻu o ka paila.
- E kuki i nā kuki a hiki i ka hoʻomakaʻana o ka'ōmaʻomaʻo a puni nāʻaoʻao, e like paha me 15-20 mau minuke. Wehe i ka wela a hoʻomaha.
- E mālama i nā kuki i loko o kahi pahu hau.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 169 |
| Ka nui o ka momona | 6 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 10 mg |
| Sodium | 80 mg |
| Nā Carbohydrates | 29 g |
| Fiber Dietary | 2 g |
| Pāmua | 2 g |