Makemakeʻoe e hoʻohanaʻoe i ka spiralizer a me ka mea holoi lepo i loko o ka ipuhao (ināʻaʻoleʻoe i hoʻokahi, a makemakeʻoe i nā mea i hoʻomaʻemaʻeʻia a me nā meli, he waiwai nui kēia) no ka hanaʻana i kēia meaʻono me ka māmā.
ʻAʻole ponoʻoe i ka spiralizer e hana i kēia mea, a hiki iāʻoe ke hana i kēia mea me nā huaʻai a pau āu i loaʻa - eʻoki wale iho ia mau mea a hoʻolima a hiki i ka palupalu, a laila puree.
Ka mea e pono ai
- 6ʻumi nā kīʻahaʻaila likeʻole, e like me kaʻuala, nāʻuala māla (Idaho, kumu holoʻokoʻa, Yukon,ʻulaʻula, keʻokeʻo, a me nā mea'ē aʻe.) Ka'ōmaʻomaʻu kumu, zucchini, aniani
- 8 mau kolamu-sodium kahe aiʻole ka'ōpū puna
- ʻO ka paʻakai a me ka pepa eʻono
- ½ e piha i ke kaumaha (makemakeʻole)
Pehea e hana ai
- I loko o kahi ipu nui, e hui i nā mea kanu a me ka hulu. E lawe mai i kahi hoʻomehana ma luna o ka wela wela, e hoʻemi i ka wela, a hoʻokuʻu i kahi'ē aʻe, a hiki i ka manawa e mālie ai nā meaʻai a pau.
- Ma ka hoʻohanaʻana i ka mea holoi honua, e hoʻomaʻemaʻe i ka mīpī a paʻakai, hoʻonani me ka paʻakai a me ka pepa.
- E hoʻonoe i ka'ōmole inā makemakeʻia, a lawelawe i nā mea wela ma nā kīʻaha.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 272 |
| Ka nui o ka momona | 8 g |
| Ka momona | 5 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 22 mg |
| Sodium | 1,090 mg |
| Nā Carbohydrates | 44 g |
| Fiber Dietary | 6 g |
| Pāmua | 8 g |