Kernels maikaʻi,'ōmaʻomaʻo a me kaʻalani kukui,'ōmaʻomaʻo'ōmaʻomaʻo:ʻo kēia kaumele he kauwela i loko o ke pola. He hou, mālie, a maʻalahi ka maʻalahi. He hua salamā maʻamau kēia e hele nui ana ma kaʻaoʻao o nā meaʻai a pau, aʻo ka hōʻailona kūpono hoʻi ia i kēlā me kēia ipu wai. No ka mea,ʻo nā huaʻalina a pau loa, aʻo ka leka uila a me ka wilting hou, hiki ke kū i kahi manawa ma mua a hoʻolimalima i kahi manawa ma ka papaʻaina.
Mai ka palaoa i loko o kēia sālemona he meaʻono, pono e hoʻohana wale i nā mea hou, kaʻono, ka'ōpala maikaʻi e hoʻomaluʻoe iāʻoe iho (aiʻole paha, ua noi maikaʻiʻia kekahi e kālua iāʻoe).
Ka mea e pono ai
- 2 tbsp virgin hou
- aila olila
- 1 tbsp i ka waina wīne a i ka wai lemon
- 1 ka liʻiliʻi liʻiliʻi ke kula, minced (kō koho)
- 1/2 tsp ka paʻakai nui
- 2 aiʻole 3 mau pepeiao maikaʻi
- 1 nui a 2 paha liʻiliʻi
- kukama
- 3 mau'ōmato
- 1ʻalaniʻulaʻula liʻiliʻi
- Basil, mint, cilantro, aiʻole pāʻani (koho)
Pehea e hana ai
- I kahi pola nui, e hoʻokuʻu i kaʻaila, ka vīneka a wai lemonona paha, ke kāleka inā makemakeʻoe, a me ka paʻakai.
- E lulu i ka palaoa aʻokiʻoki i nā aʻa . Makemake wau e hana i kēia ma luna o kahi pola nui, a maʻaneʻi, eʻokiʻoki au iā lākou i loko o ke pola me kaʻaʻahu.
- Peel nā kukama aʻokiʻoki i ka hapalua o ka lōʻihi. E hoʻohana i kahi puna eʻoki aku a hoʻolei i nā kumukūʻau wai ma waenakonu. Eʻoki i nā kukama (makemake wau eʻokiʻoki iā lākou i ka liʻiliʻi loa,ʻoi aku ka nui ma mua o ka nui o ka palaoa, akā, i loko o iaʻano o ka sālaina maikaʻi maoli, akā,ʻo ka nui a me keʻano o iaʻano iāʻoe) a hoʻouka i ka paila.
- Core a hull paha i nā tōmato (eʻoki ana i ka'ā'īʻoʻoleʻa ma luna i kahi i pili ai lākou i ko lākou mau kumu waina). Eʻokiʻoki i nā'ōmato i ka hapalua o ke alake (inā he'ōmato ka honua, eʻokiʻoki i ka'āpana). Hoʻopūmū mālie i kēlā me kēiaʻano o nā'enela wai e puka maʻalahi. Eʻoki i nā tōmato a hoʻokomo i ka paila.
- Eʻokiʻoki i ka hope o ke koʻi, aʻokiʻoki i ka hapalua o ka lōʻihi. Wehe a hoʻokuʻu i ka peel, a paʻa i ka hopena o ke koʻi e mālama pono i nā haʻoki kaʻopa e like me keʻokiʻana i ka riki. No ka hoʻohaʻahaʻaʻana i ka'ōniu o kaʻaʻaka ,ʻoluʻoluʻole e waiho i ka 'ālika i loko o kahi mea kānana a holoi i loko o ke kai mehana. E hohola i kaʻaila ma luna o nā kāwili pepa e maloʻo ai ma mua o ka hoʻonuiʻana i ka ipu.
- E hoʻokuʻu i nā meaʻai me ka pāpale, e makemakeʻoe i nā mea a pau.
- Inā makemakeʻoe e hoʻohui i kahiʻala hou, hoʻomopala i nā mea kanu a hoʻopuehu i luna o ka salakeke ma mua o ka lawelaweʻana.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 190 |
| Ka nui o ka momona | 6 g |
| Ka momona | 1 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 210 mg |
| Nā Carbohydrates | 34 g |
| Fiber Dietary | 4 g |
| Pāmua | 6 g |