ʻAʻole kūlana maikaʻi nā Kale ma luna o ka papa inoa o nā mākua inā lākou eʻimi ana i nā mea kanu e makemake nā keiki. Akā, ke noi aku nei au iāʻoe e ho'āʻo i kēia'ōniʻoniʻo . He mea kupaianaha loa ia.
ʻOiai ka'ōhinuʻia o ka kale,ʻaʻole i paʻiʻia, ua lilo ia i mea paʻakikī a paʻakai, e like me nā kīlaʻi parani .
He mea ola nui kēiaʻoihana lau . Hōʻoluʻoluʻo ia i ka hoʻonuiʻana i 309% o ka'āpana manawa o ka huaʻo A, 201% ka huamaine C, 14% kalakiuma, 10% hao, 3 grams o ka protein, 2 grams o ke fiber, a nona 112 calories a me 1 gram o nā momona momona no kēlā me kēia lawelawe!
Mai Mānana: Nā Snack Hauleʻa Mea Loaʻole i Mea Ola Ma Nemi
Ka mea e pono ai
- 6-8 mau kīʻaha
- Kale hou , hoʻopauʻia nā mea koʻikoʻi
- 2 hui pūʻailaʻaila
- 1 teaspoon apple cider winika
- 1/2 teaspoon kosher paʻakai ko ka paʻakai moana
Pehea e hana ai
- E kau i kahi poho ma ka waihona haʻahaʻa o kāu umu. ʻO ka umuʻehuʻeleʻele a 350 kapuaʻi F.
- Hoʻomālahalahaʻia ma luna o kahi pepa kope. Drizzle me kaʻailaʻaila a me ka apple cider winika. Kāhiko e humuhumu pono.
- E kau ma luna o ka umu o ka umu a me ka kuke no 10 mau minuke.
- Weheʻia mai ka umu a hoʻoulu i mea e hiki ai i ke kālepa ke hana maʻalahi.
- E puhi hou i kahi 8 a 12 mau minuke aiʻole a hiki i ka wa o ke kani o Kale. Pono ia e māmā me ke kapaʻeleʻele i ka pāʻana.
Inā hoʻopaneʻeʻo kale,ʻaʻole i ka paʻakū, ke hoʻopā akuʻoe,ʻaʻole i hanaʻia. E hoʻihoʻi i ka umu. E hoʻoloi i ka wela ke loaʻa ka'ōmaʻomaʻo. E hoʻomau i ka kuke a hiki i ka maʻalahi.
- Weheʻia mai ka umu, a kāpīpī i ka paʻakai (ʻo ka paʻakai o Maldon keʻono i ka maikaʻi) a lawelawe koke.
Mai hōʻailona: Lunch Snacks That Make the Grade
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 52 |
| Ka nui o ka momona | 4 g |
| Ka momona | 1 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 163 mg |
| Nā Carbohydrates | 4 g |
| Fiber Dietary | 2 g |
| Pāmua | 2 g |