Pehea e hōʻiliʻili ai i nā meaʻai

01 o 06

Pehea e hōʻiliʻili ai i nā meaʻai

Ināʻaʻoleʻoe i hoʻomoʻa i nā hua baʻa,ʻaʻoleʻoe iʻike i kāu mea e nalo nei! Hiki ke hoʻohanaʻiaʻoe i ka mahuʻana, kaʻaila, kaʻaila, ka kukeʻana, a me ka hoʻouluʻana i kāu mau momona, akā,ʻaʻole ka mea kanu nā mea kanu i hana i nā mea a pau loa i kēia mau lā. Akā,ʻo ka momona i hoʻomoʻaʻia e hana i kahi meaʻoluʻolu nui loa,ʻaʻohe mea maʻalahi wale nō naʻe ma keʻano maoli i nā calorie me ka lōʻihiʻole o ka nui o kaʻailaʻaila.

ʻO ka ulanaʻana he mea hana wale nō ia o kaʻailaʻana i nā meaʻai ma kahi wela a me ka wela maloʻo e hāʻawi ana i nā meaʻai i ka'ōmaʻomaʻo i ka manawa e mau ana i loko. I ka manawa maʻamau,ʻokiʻokiʻia nā huaʻai, iʻokiʻia i nā'āpana miki, ua hoʻouluʻia me kaʻailaʻaila, a hoʻouluʻia me ka paʻakai, ka pepa, a he mau lāʻau paha. ʻO ka hana he hana kupaianaha no ka laweʻana i kaʻono o nā huaʻai a haʻalele iāʻoe me kaʻoluʻolu maikaʻi o waho a me ke aloha i loko.

ʻOiai kahi kokoke i nāʻano hua liʻiliʻi a pau, hiki i kēia kumu aʻo iāʻoe ma ka hōʻiliʻiliʻana i kekahi o nā mōhai maikaʻi loa o ka hāʻuleʻana: ka'ōpala, nā uala, a me nā kāloka.

ʻO ka mea mua āu e hana ai,ʻo ka hōʻuluʻuluʻana i nā meaʻai āu e pono ai. Hōʻuluʻulu:

1. 1 pāpālua
2. 1ʻuala nui
3. 3 mau kāloka pākahi-nui
4. 2 Huiʻailaʻaila
5. 1/4 tsp paʻakai
6. 1/4 tsp honua pepaʻeleʻele
7. 8 mauʻeleʻele o ke kālaka ,'ōpala

Ma mua o ka hoʻomakaʻana e'ānai i nā mea kanu, e hoʻomaopopo a laila e hoʻopiha i kāu umu i ka 450 ° F. ʻO ke ahi wela maikaʻi loa ka mea nui i ka browning brown o ka veggies, no laila, mai hoʻopoina i kēia hana a kau i nā hua i loko o ka umu i ka wā e hoʻomehana aiʻoe.

02 o 06

ʻO Peel Vegetables

Hiki ke'alapalapaʻia kekahi mau lauʻai me ka weheʻoleʻana i ka pele, akā, no kēia meaʻai, makemakeʻoe e hoʻopau i ka pele o ka'ōmaʻomaʻu o nā kumu. Hiki ke kopeʻia nā meaʻuala a me nā kāloka me kahi mea'ōhū punahele maʻalahi. E hoʻoneʻe i nā peels of garlic cloves.

Ināʻoe i hana me ka'ōmaʻomaʻu māmā,ʻikeʻoe i ka hikiʻana i ke kani ke hiki ke maʻalahi. Ināʻaʻoleʻoe i hana pū me kahi'ōmaʻomaʻu mua ma mua, e hahai i kēia mau'ōlelo kaulike. ʻO ka mua, e hoʻohana i ka pahiʻoi aʻoi liʻiliʻi e oki i kahi 1 1/2'iniha mai ka piko a me ka base o ka'ōpala. ʻO ka mea'ē aʻe, hiki ke hoʻohanaʻia he mea hoʻomaʻamaʻa punahele maʻamau e pale aku i ka paʻakikī o kaʻili, akā, he mea maʻalahi kaʻoihana o ka meaʻoihana mālama. A laila, eʻoki i ka'ōmole'ōmaʻomaʻi ma ka hapalua mai luna a lalo, e hoʻouka ana i nā kumukūʻau i loko. E hoʻohana i kahi pūlaʻi nui nui e kāpae i nā hua a me nā string i loaʻa ma waenakonu o ka'āpana. A laila ua makaukauʻoe eʻokiʻoki i ka'āpala e like me ka mea i makemakeʻia no kāu meaʻai.

03 o 06

Eʻokiʻoki i nā Lāʻau

Hiki iāʻoe ke noʻonoʻoʻaʻole kēia kūlana i ka mea nui i ka hopena hopena o nā huapalapala'ōpala, akāʻo kaʻokiʻana i nā meaʻai he mea nui loa! Ke hōʻiliʻili i nā mea kanu, he mea nui kaʻokiʻoki i nā'āpana a pau likeʻole. Ma kēlā ala, e hoʻopau kaʻohi a pau i ka manawa hoʻokahi, aʻaʻoleʻoe e hoʻopau i nā'āpana o nā meaʻahaʻaina. Loaʻa ka nui o nā huaʻona iāʻoe. Hiki iāʻoe ke waiho i nā hua liʻiliʻi a pau, akā, makemake wau eʻoki i nā mea kanu nui i nā'āpana like.

04 o 06

ʻO Drizzle nā ​​huaʻakai me kaʻaila Olive

I ka manawa eʻokiʻoki aiʻoe i nā huaʻona a pau i nā'āpana'āpana, e hōʻiliʻili iā lākou i loko o kahi pola nui kahi e hiki ai iāʻoe ke hoʻoulu iā lākou me kaʻaila a me nā mea hoʻonani. Makemake au e hoʻohana i kaʻailaʻoliʻoli maikaʻi-maikaʻi, a no kēia mea hoʻomākaukau wau e hoʻohana i kahi 1 1/2 tablespoon o kaʻaila. ʻOiaiʻo kaʻailaʻaila ka mea hoʻokahi wale nō ka mea e hoʻonui i nā calories i ka pā,ʻaʻole hiki ke hoʻokuʻuʻia. Hiki i kaʻailaʻaila ke kōkua i nā meaʻai me ka hoʻomaloʻoʻole. Hoʻohanaʻia kekahi liʻiliʻi liʻiliʻi, a hoʻomanaʻo he mau hana maikaʻi maikaʻi ka hoʻohanaʻana i kaʻailaʻaila. ʻO ka hapalua hapalua o ka hapalua o kaʻailaʻaila ka mea i mālamaʻia no kahi'ōmaʻomaʻu liʻiliʻi i ka manawa i puka mai ai nā mea kanu mai ka umu mai. Eia hou, e hoʻonui i ka 1/4 tsp o ka paʻakai paʻakai a hoʻolei i nā mea a pau.

05 o 06

E kau ma kahi pepa Baking

A laila, eʻaʻahuʻoe i kahi pepa kīʻaha nui me ka'ōwili lāʻauʻole. A laila, ninini i nā huaʻai i ka pā, a hoʻokuʻuʻia i loko o kahi papa. He mea nui loa kēia hana. ʻAʻoleʻoe makemake i ka pili kokoke loa o nā huaʻai a iʻole e hoʻopau ana lākou i ka mokumahuʻana kekahi i kekahi. Makemakeʻoe e loaʻa kahi kaʻawale ma kēlā me kēia wahi no ka ea wela e kaʻahele ai a no kaʻaeʻana i ka hanaʻeleʻele. Inā loaʻa iāʻoe nā meaʻai he nui e hiki ke maʻalahi ma luna o hoʻokahiʻaoʻao,ʻoi akuʻoe ma ka hoʻohanaʻana i nā pālua baking a me ka māheleʻana i nā huaʻai i waena o lākou.

06 o 06

Eʻoki i nā mea kanu i loko o kahi'ulaʻena

Ua wānana muaʻoe i kāu umu a 450 ° F. No laila, kau i ka'ōlea hua'ōleʻa i loko o ka umu, aʻoluʻolu e'ānena no 40 mau minuke. Pono e hoʻohana i kahi'ōlani nui e hoʻololi i nā huaʻai ma hope oʻelua mau minuke. Makemakeʻoe e hoʻomau i nāʻaoʻao a pau o nā mea kanu iʻokiʻia i ka ea wela, no laila, he mea pono ia e hoʻohuli.

E makemakeʻoe e mālama i nā huaʻai i kēia manawa, no ka mea he hiki ke maʻalahi i kaʻaeʻana iā lākou e hana i ka hana. Ma muli o ka nui āu eʻokiʻoki ai i kāu mau huaʻai, 40 mau minuke paha lōʻihi aʻaʻole lōʻihi paha. ʻO nā hua'ōmaʻomaʻo, he'ōpiliʻi, akā i'ōmaʻomaʻoʻia ma waho i ka wā i hanaʻia ai. Hiki ke waihoʻia kahi'āpana wili kepau ma luna o nā mea kanu inā ua'ōhinu aʻaʻole naʻe i'ōpopo.

Ke hanaʻia ka huaʻai, e hoʻokuke iā lākou mai ka umu, a hoʻokuʻi iā lākou me ka hapalua hapalua o ka hapalua o kaʻaila ka mea i hoʻonuiʻia i ka'ūmū. Hoʻouluʻia me ka'ōmole pepa maloʻo. I kēia manawa, hiki nō paha i nā hua huaʻalani ke hoʻohālikeʻia mai ka lawelaweʻana i nā mea kanu hou e like me Rosemary, koume, a oregano paha. E mālama i nā'ōleʻa huaʻai i mea wela, aeʻoluʻolu i kāu meaʻai hauʻoli, maikaʻi, a me ka maʻalahi māmā.

Ināʻoluʻoluʻoe i kēia pālahalaha, hiki iāʻoe ke hoʻohana i keʻano like me nā huaʻai'ē aʻe he nui. ʻO ka manawa hou e ho'āʻo i nā beets hou, nā aniani, nāʻulaʻula, nā parsnips, nā piʻi, a me ka puaʻaʻala.