Aia nā'ōpiopio'ōmaʻomaʻo o Brussels ma lalo o ka'ōmala no nā mea kuke he nui, a no ka nui o nā makahiki e holo ana. Akā, he koho maʻamau lākou e hana ai no kaʻai hoʻomaha. E like me ka nui o nā mea kanu, hoʻonui nā meaʻono i ko lākou mau meaʻala maoli a hoʻonui i ke kohu. Hoʻoikaikaʻia ka'ānaiʻana i ka hoʻopauʻiaʻana o nā pūpū māmā e hoʻonāukiuki i ka nui o nā meaʻaiʻelua a me kaʻaiʻana i nā'āpana o Brussels.
Ka mea e pono ai
- 1/2 paona Pākeke Brussels
- 1 punetune
- aila olila
- 1/4 teaspoon kosher paʻakai
- 1 punetēpē i ka wai i pauʻole
- Paʻi wai o 1/2 lemoni liʻiliʻi
Pehea e hana ai
- E puhi i ka umu a 350 F
- Wehe i nā lauʻeleʻele mai nā Brussels aʻokiʻoki i ka hapalua.
- E kau i loko o ke pola a hoʻokuʻuʻia me kaʻailaʻaila a me ka paʻakai, a laila e hoʻonohonoho i kahi pepa holoi.
- E hoʻolālā i ka 30 a 45 mau minuke a hiki i ka pali ikiʻana i waho a browned. E hoʻolālā i waena e hoʻoikaika i keʻano o browning.
- E hoʻonoe i ka waiūpaʻa me ka wai lemon a ninini ma luna o nā pulupulu o Brussels.
Manaʻo Manaʻo
Hiki iāʻoe kahi huaʻai nui e hele ana me ka'ōhinu o Brussels, a maʻalahi hoʻi.
Akā, he aha ka mea e hoʻopiha ai i ko lākou hopena a me keʻano e hana ai i ka meaʻono a me kaʻoluʻolu?
No ka heleʻana, he moa ka moa. E ho'āʻo i ka moa lūmū i ka wai lemona, ka mīnū mīmū a iʻole nā mīmī lemon-pepa. Makemakeʻoe i kahi iʻa? Ua maikaʻi. ʻO kaʻeleʻeleʻeleʻele, kaʻulaʻulaʻulaʻula a iʻole ka hopena, he meaʻoluʻolu ia e hui pū me nā ululāʻau Brussels, ma kaʻono a me keʻano. Hoʻohui i kahi pātaʻi a me kaʻaoʻao laiki a iāʻoe iho kahiʻaina hauʻoliʻaʻole hiki ke hoʻokaʻawale iāʻoe i kaʻoihanaʻoihana. Hoʻomaʻi maikaʻiʻo Brussels me nā huaʻala a me ka quiche no kahiʻaina ahiahi-e like me ka palaoa awakea. E koho i kahi waina keʻokeʻo e like me chardonnay, sauvignon blanc a iʻole kahi hui o Orvieto maloʻo e hoʻokuʻu i luna.
Ka Hale Waiwai Nutritional
ʻO nā'ōpiopio'ōmaʻomaʻoʻo "Brussels" i kēia manawa "he"ʻai no ka pīpīʻai i loaʻa iā lākou.
ʻO ka mua, he 38 mau kalola wale no kēlā me kēia kīʻaha,ʻaʻole hiki ke helu. Loaʻa iā lākou he 8 mau kaba o ka waiʻalulu i kēlā me kēia kīʻaha, a me kahi o 3 grams o ke fiber. He kumu maikaʻi loa ia o nā huaora C a me K a me kahi kumu maikaʻi o ka huaʻa A, ka palahalaha, ka manganese a me ka hua B6. ʻO ka'ōpuʻu o nā Brussels ka nui loa o ka glucosinolate o kekahi o kona mau hoa kupapaʻu -ʻo ka pua nani,ʻo ka puaʻa, ka kale, ka kāpelu, ka puaʻapelu, a me ke broccoli. ʻO nā glucosinolates he mau mea kikowaiwai, e pale ana i ke kanesa. ʻO kēia ka hōʻailona o kā lākou hōkū, me ko lākou mau kikowaena kiʻekiʻe.
Pehea e koho ai a mālama i nā huakai
Hiki iāʻoe keʻike i nā ululāʻau Brussels e ulu a puni ka makahiki, akā ua hiki mai lākou i ka wā o ka hōʻailona a hiki i ka uluʻana, e hoʻolilo iā lākou i mea kanu'ōleʻele mua.
E nānā i nā'ōpuʻu kūpona i paʻa i ka'ōmaʻomaʻo. Hoʻomoʻaʻia nā pulupulu Brussels i loko o ka fīkoi, mālamaʻia i loko o kahiʻekeʻeleʻele, no kaʻumi mau lā. E mālama lākou i loko o ka pāʻani no kahi makahiki.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 186 |
| Ka nui o ka momona | 13 g |
| Ka momona | 5 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 15 hua |
| Sodium | 320 mg |
| Nā Carbohydrates | 19 g |
| Fiber Dietary | 7 g |
| Pāmua | 5 g |