,ʻO nā'enekau Artichokes nā meaʻono eʻono, no lailaʻaʻole pono ka hana nuiʻana mai ka hōʻiliʻiliʻana i kēia mau meaʻai lāʻau nui. Hoʻohanaʻia kēiaʻano hana'anikake i kahiʻano hana maʻalahi e hoʻomanaʻo i nā meaʻono. Hiki keʻaiʻia kēia mauʻano artichokes i keʻano āu e makemake ai - wela, mahana, aʻoluʻolu paha.
Ka mea e pono ai
- 4 nā artichokes nui piha
- 2
- lemons , halved
- 4 punetēpuni
- aila olila
- 4 cloves keleka, peeled, holoʻokoʻa hema
- 1 teaspoon ka paʻakai
Pehea e hana ai
- Ma ka hoʻohanaʻana i ka pahiʻoi, eʻoki i ke kumu o ka artichoke ma kahi e kū ai ke kumu. E huli i ka artichoke aʻokiʻoki i hoʻokahi iniha o ka luna. E hoʻomaʻamaʻa koke i kēlā me kēia artichoke me kahi lemon i kīʻia e mālama iā lākou mai ka wehewehe.
- Eʻoki i 4 mau'āpana'āpana kaumaha o ka hana kaumaha. E komi i kahi mauʻaila o kaʻaila ma ka pāpale a kau i kahiʻaoʻao artichokeʻaoʻao lalo. E kālepa i kahi'āpala o ke kāleka i waenakonu a pākuʻi i hoʻokahi'īniha aʻoi paha. E kāpīpī i ka 1/4 teaspoon o ka paʻakai ma luna. Drizzle 1 ka 'aila puna ma kaʻailaʻaila ma luna. E hoʻopau ma ka hoʻokomoʻana i ka hapalua o ka lemon ma luna. ʻO ka wai lemona e "holoi" i ka paʻakai a me kaʻaila ma waena o nā lau.
- E hōʻiliʻili i nā kihi o ka pahu a hoʻokomo pū i luna ma luna e hoʻopaʻa i ka artichoke (e like me ka kiss chocolate). Hiki iāʻoe ke nakinaki i loko o kahi'āpana pahuʻelua keʻoleʻoe e manaʻo he lōʻihi loa kāu sila.
- E hana hou me nāʻano artichokes. E kau i loko o kahi panakena a e hoʻokipa i 425 F no 1 hola a me 30 mau minuke. E hoʻomaha no 20 mau minuke ma mua o ka haʻalele a me ka lawelawe.
Nā Pono A pau e pili ana i Artichokes
Hoʻopiʻia nā'ōmole o nā Artichokes , akā, ma waho o ko lākou waiwai heʻai, he mea maikaʻi ia i keʻano. ʻO ka artichoke kekahi o nā meaʻono iʻike nuiʻia. ʻO ka'ōpuʻu nui loa ia o kahiʻano puakala e ulu ana i 4 kapuai ke kiʻekiʻe aʻeono kapuaʻi ka laulā. ʻO nā'ōneʻakai Artichokeʻaʻole i hoʻouluʻia i ka pua e like me nā pua uliuli. ʻAʻohe mea eʻikeʻia ai ka artichoke he mea eʻike ai a hiki ke hoʻohanaʻia e like me ka umauma'akena a me ka papaʻaina.
E pili ana i kēlā meaʻai. Hoʻopili ka artichoke i kahi punch mana. ʻO kēia māla nani ka nui o nā antioxidants, kekahi o ia mau mea he maikaʻi no ka'ōnaehana lolopa, ke kaua aku, e kōkua i ka paleʻana i ka maʻi maʻi a me ke kanesa, a me ka cholesterol lalo. Hoʻokahi wale nō artichoke e pili ana i 10 grams o ke fiber - e like me ka hapalua o ka helu o ka lā i manaʻoʻia no nā wahine a me ke kolu no nā kāne. Hiki i nā mea kaumaha ma ke paʻi waiwai waiwai, e like me nā pīni pi, nā lālā, nā paona, avocado, nā'ati, nā nati a me nā kāloka. Hoʻonohonohoʻia nā'ōlima o Artichokes i ka potassium, e pono ai no ka mālamaʻana i ke kaulike electrolyte a me ka hoʻonomiʻana i ke koko i loko o ka papahana maʻamau. Hoʻokomoʻia nā'ōmole o Artichokes i ka huaora K a me ka folic acid e hoʻoikaika i ka lōʻihi o nā pono maikaʻi.
He nani maoli kēia mea kanu ma loko a ma waho.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 214 |
| Ka nui o ka momona | 14 g |
| Ka momona | 2 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 108 mg |
| Nā Carbohydrates | 16 g |
| Fiber Dietary | 2 g |
| Pāmua | 9 g |