Hoʻohui i kēia quinoa oatmeal meaʻai i kāu hōʻiliʻiliʻana i nā meaʻai. ʻO Quinoa he huaʻano kiʻekiʻe-protein i uluʻia ma nā mauna mauna o Andean oʻAmelika Hema. He kohu'ōmaʻomaʻo a me nā meaʻono - he meaʻono ia i kēia berena maikaʻi.
Pono e'ānenaʻia nā kīina quws grains ma mua o ka hāʻawiʻana iā lākou i ka berena, aiʻole i nā mea laulā quinoa (kahiʻano i hanaʻia o ka quinoa e'ōleloʻia eʻaiʻia e like me ka wela wela e like me ka ouma) no ka quinoa kīʻaha a hoʻopau i kēlā hana hou.
Ināʻaʻoleʻoe he mīkini palaoa, mai hopohopoʻoe. E ho'āʻo i kēia meaʻai no ka meli honey quinoa i hanaʻia i ke ala kahiko.
Ka mea e pono ai
- 1/3 kapuʻahā quinoa (aiʻole 1/2 kīʻaha
- quinoa flakes )
- 2/3 ka waiʻona (ka palaoa quinoa kīnā;ʻaʻole pono inā hoʻohanaʻia e quinoa flakes)
- 1 ka pele momona
- 1 teaspoon ka paʻakai
- 1 ka'eneʻena kōma
- 1 punetala ka meli
- 4 punetūpakai ka paʻakai
- 1/2 ka'ōmole wikiwiki
- 1/2 kapu i ka palaoa palaoa piha
- 1 1/2 kīʻaha palaoa
Pehea e hana ai
- E hōʻahui i ka inoa i ka'ōpala a uhiʻia me ka wai (inā hoʻohanaʻia ka palaoa quinoa ma mua o ka quinoa kīnā, e kinaki i kēia kaʻina). E lawe mai i kahiʻeha a hoʻolapalapa no 5 mau minuke, uhiʻia.
- E hoʻopau i ka wela a waiho ka quinoa, uhiʻia, no 10 mau minuke.
- E hoʻopili i nā mea a pau i ka mīkini meaʻai, me ka quinoa kīhā (a me ka quinoa fure), e like me nā kuhikuhi a ka mea hana.
- ʻO ka polokalamu kelepona no ka palaoa a me ka baʻa.
- E mālama i ka meaʻai ma mua o kaʻeli.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 295 |
| Ka nui o ka momona | 14 g |
| Ka momona | 7 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 25 mg |
| Sodium | 517 mg |
| Nā Carbohydrates | 37 g |
| Fiber Dietary | 4 g |
| Pāmua | 6 g |