ʻO kaʻohe ahiahi e hoʻopuka mai i kaʻono i loko o nā aʻa maloʻo i loko o kēia mea maʻalahi no nā kāloti i hoʻokuʻuʻia me nā paʻipaʻi a me nā mea kanu. ʻO kēia meaʻai, mai ka "Gourmet Meals in Minutes" (Lebhar-Friedman Books, 2004), hui pūʻia ma kahi o 45 mau minuke. Eʻokiʻoki i nā huaʻai i ka nui like, ae'āpala lākou i ka manawa like.
E lawelawe i kēia mau kāloni i hoʻokuʻuʻia a me nā pāpaʻi parsnips me ka mīnūʻaila a me nā meaʻala mīpala .
Ka mea e pono ai
- 4 parsnips, keʻokeʻo (e nānā i nāʻaoʻao ma lalo)
- 5 kāloka,'ōpala aʻokiʻoki i ka diagonally i loko o 3/4-iniha lahilahi
- 3 hui punaʻailaʻaila
- 1 teaspoon ka paʻakai, aiʻole eʻono
- 1 teaspoon pepaʻeleʻele, aiʻole ia eʻono
- 2 teaspoons keʻokiʻana i ka rosemary hou
- 2 teaspoons keʻokiʻoki i kahi sage hou
- 2 punetēpuni wai
Pehea e hana ai
- ʻO ka umu hehi a 350 kapuaʻi. E hoʻoholo i kēlā me kēlā me kēia o nā'ōpiliʻehāʻehā ma kahi o kahi e liʻiliʻi. Eʻokiʻoki i nā'āpana liʻiliʻi i 3/4-inihi lahilahi. E hoʻolālā i nā'āpana ākea a me ka diagonally eʻokiʻoki i loko o 3/4-iniha lahilahi.
- I loko o kekahi pola nui, e hoʻoulu i nā parsnips, a me 5 kāloti iʻokiʻia i ke 3/4-iniʻi lahilahi me 3 punetēponiʻaila olive, 1 teaspoon ka paʻakai aiʻole eʻono, 1 teaspoon pepa a i ka meaʻono, 2 teaspoons chopped freshmarymary, and 2 tīpui ke kanu i ka lī hou. E hohola i ka paila i loko o kahi pan pāpaʻu pāpaʻi nui a ninini i loko o 2 punetēpē wai. E hoʻonui i nā meaʻala ma ka hapakolu o ka umu aʻoluʻolu, e pili ana i 30-35 mau minuke.
Nā mea a pau e pili ana i nā hua'ōpala
ʻO nā kumuʻaiʻeleʻele ka pololei -ʻo nā mea kanu i loaʻa ke kumu i meaʻai. I kekahi mau mea,ʻaʻole wale ke kumu iʻaiʻia, akā,ʻo ka lau'ōmaʻomaʻo hoʻi. A ua maikaʻi lākou noʻoe! Ma muli o ke kumu o ka uluʻana o nā mea kanu i lalo, hoʻomoʻili lākou i ke kinona o nā meaʻai mai ka lepo e hoʻokomoʻia me nā antioxidants, huakani C, B, A, a me ka hao, a me nā momona a me nā momona a me ka fiber. a me nā pūnaeweleʻai.
ʻO nā huaʻakoʻa kumuʻai he kāloti, beets, rutabagas, nā lehua, kohlrabi, horseradish, burdock, celeriac, daikon, jicama, parsnips, pāpahi pālahalaha,
ʻO nāʻano o nāʻano'āina e loaʻa mau ana wale nō wale nō mai ka hāʻuleʻana ma o ka punawai, koe wale no nā beets iʻoi aku ke kauwela maikaʻi ma ka hāʻuleʻana. I nā lā o ka wā i loaʻa i kahi o ka pakiaka, heʻoi aku ka maikaʻi o kaʻohu, aʻoi ka juicier. Akā, i kēia mau lā, hiki ke loaʻa nā huaʻai aʻa i kēlā me kēia makahiki mai nā makahiki mahana mai.
I ke kohoʻana i nā meaʻai lapalapa, e'ōlelo anaʻo My Veggies e hoʻohana i ka kulekele'ē aʻe āu e hoʻohana ai no ka hua. I kekahi'ōlelo'ē aʻe,ʻo kaʻoi aku o ke aʻa i ka aʻa,ʻo kaʻoi aku ka maikaʻi. Pono lākou e laumeʻa a kaʻawaleʻole i ka'ōpala a iʻole nāʻeha. No nā aʻa me nā'ōmole lau, (beets, ma lalo o nā hiʻohiʻona), e hoʻomaopopo i nā koʻi a me nā lau i paʻa a mālamalama.
Hoʻopili maikaʻiʻia nā māmā o ke kau i kahi hauʻoli, pouli, a me ka'aluʻula (e like me kahi kumu aʻa!). Ke waihoʻana iā lākou i loko o ka pahu hauhao, e hoʻopaʻa iā lākou i loko o ka pepa a iʻole ke kāleka i loko o ke kui. ʻO ka mālamaʻana iā lākou i weheʻoleʻia e hoʻomaha ai a holo wikiwiki.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 175 |
| Ka nui o ka momona | 7 g |
| Ka momona | 1 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 468 mg |
| Nā Carbohydrates | 27 g |
| Fiber Dietary | 7 g |
| Pāmua | 2 g |