E hōʻoiaʻiʻo ʻoe he kanaka no ʻoe > Meaʻai no ka maʻi maʻi maʻi

Ua hōʻole ʻia ka ʻike ʻana i kēia ʻaoʻao no ka mea mākou e manaʻo nei ʻoe e hoʻohana ana i nā pono hana e nānā i ka pūnaewele.

Hiki paha kēia i nā hopena o ka:

Ua kīnā ʻole paʻa ʻia ka Javascript e ka hoʻonui ʻia (e ..g block ad aders)
ʻAʻole kākoʻo kāu polokalamu i nā kuki

E hō‘ike i ka pono o Javascript a me nā kuki ma kāu polokalamu kele pūnaewele a ʻaʻole ʻoe e ʻokaʻī i kā lākou download.

Palapala Kahuna: # bceaf270-a6e0-11e9-8396-6f2fa8a9cd7c

ʻO nā subtleties o ʻenehana

ʻO ka hiʻohiʻona o kā mākou papa pūnaewele kahi like me mākou e hāʻawi ai i nā ʻunike ʻaʻole wale no nā kīʻaha maikaʻi loa, akā no nā manawa kūpono a nani hoʻi ka nānā. No laila, kono mākou i kā mākou poʻe heluhelu e hoʻomaopopo i nā mea huna o nā kuke broccoli e hoʻokō i nā koi o luna.

Momona ka Broccoli i loko o nā mea i nā mea ala pono i mālama ʻia i nā nui nui ma hope o ka mālama wela, a me ka huaora, kekahi o nā mea i luku ʻia e nā kiʻekiʻe kiʻekiʻe. E ho'ēmi i nā poho, e kōkua ka nui o ka hōʻemi ʻana i ka wā kuke. Hoʻopili i nā inflorescences e hoʻolapalapa no 5-7 mau minuke, ke kumu - no 5 mau minuke ka lōʻihi. ʻO ka mea mua, lawe ʻia ka wai i ka pua, a laila hoʻohaʻahaʻa ʻia nā kumu i loko o ia mea, ma hope o ka - inflorescences, maoli ma hope o 5 mau minuke, ua hopu ʻia ʻo kāpeti me kahi kīpī slotted a hoʻoneʻe ʻia i kahi pahu me kahi wai anuanu. E kōkua ana kēia i ka mālama i ke kala aniani.
Mai wikiwiki e hoʻohui i nā hua i ka meaʻai nā kuke āu i kuke ai, ʻaila, hoʻomohala - hoʻomoʻi mua iā lākou. Inā hoʻohui ʻoe i nā meaʻai mahana me nā meaʻai anuanu, e kīkī koke ka snack.
Hāʻawi maikaʻi ʻia nā ʻōmole Broccoli me nā sauces e pili ana i ka ʻākena Helene, haʻahaʻa aʻa momona haʻahaʻa, ʻaila aila me ka wai lemon a i ʻole ka balsamic cēne. Inā ʻoe i makemake i ka ʻae no ka salad me ka mayonnaise, e ʻoluʻolu e hoʻōki i kēia kīʻaha kiʻekiʻe-calorie me kaʻaila momona i hui ʻia me ka pua nani a me ka wai lemon - ʻo ka hopena ʻaʻole e hoʻohaumia iā ʻoe.
ʻIkō ʻia ka huehala Broccoli inā kāpīpī ʻia me nā nati, ka paukena, ka palaoa, ka meli, ka hua sesame. E hoʻonui ka mea hoʻolana like i ka nui o ka ikehu o ka pāʻai, akā ʻaʻole e hala ka nui o nā calorie hou, no ka mea he nui loa nā hua ʻala a me nā huaʻai.
E hoʻolōʻihi i ka mauʻu broccoli i hoʻomākaukau ʻia - i kēia manawa ke nānā aku nei lākou e like me ka mea i hiki ke ʻokoʻa, ʻokoʻa i ka ʻono maikaʻi.

ʻO nā mea pono nui loa mau lau momona broccoli, ua kākau mua mākou no lākou. I kēia lā mākou e kālai aku i nā kīmaha mai kēia ʻano o ka pīkī ma hope o ka mālama ʻana o ka wela.

Mālamalama broccoli māmā me nā hua moa a me nā ʻōmato ceri

broccoli a me cauliflower - 0,2 kg kēlā
kāloti - 150 g
soy, ʻōhua Helene, flaxseeds - i ono.

Wehewehe i ka broccoli a me ka cauliflower i loko o ka inflorescences, waiwai i ka wai paʻakai e hoʻohemo i nā mea make, holoi.
E hoʻomoʻa i nā mea kanu. Hōʻulu ʻia nā kāloti me ka ʻokoʻa, ʻoiai ʻo ka holoi ʻana, e kuke ʻia i loko o ke kuʻina, a ʻoi hou ke ʻano he nui ka manawa e lawe ai iā ia i ka mākaukau.
E hōʻoluʻolu i nā huahana. Kāleka, ʻili, ʻoki ʻia i loko o nā pōʻai. Hiki iā ʻoe ke hoʻohana i ka shredder i kālai ʻia no kēia.
Hoʻohui i nā mea ʻai. Kāwīwī me nā ʻōmato a me ka soy i hoʻokaʻawale. Hoʻohui i kēia mau lole māmā i nā mea kanu. Lulu.

Ke hoʻolana nei, e kāpīpī i kēia kākela broccoli me nā hua flax. Hiki ke hoʻololi iā lākou me nā hua sesame a i ʻole nā hua pua. He maʻalahi nā ʻano o kēia pānaʻi, akā maʻalahi ka ʻono a malala hoʻi, pono ʻoe e makemake.

ʻO ka lau ʻai huala me ka broccoli, palaoa a me ka kukama

broccoli - 0,5 kg
ʻoki (kaʻaʻaʻa kai) - 1 hiki,
mau māka hou - 0.3 kg,
aniani ʻala - 100 g
apuka - 50 g
kaʻaila ʻoliva, ka wai o lemon - e hoʻāʻo.

E waiho i nā lau lettu maʻa ma kahi pāʻai, haehae i ke koena, kahi i loko o kahi kīʻaha.
E hōʻalo i ka wai mai ka pahu o ka palaoa, ninini ʻia i ka lau ʻula.
E hoʻohui i ka ʻili i kāhi ʻia i ka hapa o nā apo.
Kālai ʻia nā ʻōpala i loko o nā pōpoki, waiho ʻia i ke koena o nā huahana.
Hoʻopili i ka broccoli no 5 mau minuke, maloʻo, e hui pū me nā meaʻokoʻa'ē aʻe.
E kau i ka huehue ma kahi pākaukau, e ninini i kahi hui o kaʻaila aila a me ka wai lemon (ʻo ka hui maikaʻi loa 1: 1).

ʻAʻole mākou e kauoha iā ʻoe e paʻakai i kēia kupa broccoli - mai kēia mea e nalowale wale ana kona ʻono.

Palapala Honu Broccoli

broccoli - 0.2 kg
nā lāʻau kākoi - 0.2 kg
hua moa - 4 pcs.,
waiho waiho hua - 100 g,
wai lemon - 20 ml
ʻUrtlelo Yunani - 100 ml,
ka pepa ʻeleʻeleʻeleʻele - kahi ʻono.

E hoʻomākaukau i ka ʻaʻahu e ka hoʻohui a me ke kuʻi ʻana me ka wai pākiʻi, ka wai lemon a me ka pepa.
Kuhi i ka salate.
ʻOkiʻoki i nā lāʻau iʻa ma nā ʻāpana nui.
Hoʻopili maloʻo kākole, maloʻo, kele, ʻoki i loko o nā cubes.
Hoʻopili i ka broccoli, kāpili, kāwili me nā huahana ʻē aʻe.
ʻO ka wā me kahi wai i hoʻomākaukau ʻia.

Hiki i kahi mea eʻai e like me ke kāʻei i hiki ke hoʻokūkū me ka salad o nā lāʻau lāʻau i ʻike ʻia i ka hapa nui o kā mākou mau mea hoʻokalakupua. Eʻoluʻolu e waiho i kahi pānaʻi me kēia kolamu broccoli ma ka papa ʻaina - e mahalo maoli nā malihini i kēia mālama.

Hoʻohui pipi a me ka hua broccoli

pīpī manuʻa - 100 g
broccoli - 0,4 kg
palaka - 50 g
kamato - 0.2 kg
aniani - 100 g
kuʻi lau kari - 5 g,
paʻakai, nutmeg - i mea momona,
aila oliva - 20 ml.

Hoʻopau i nā pīpī i ke ahiahi, holoi, hoʻopiha me ka wai maʻemaʻe a kuke a hiki i ka palupalu.
ʻO nā kīleʻa maloʻo, ninini i ka wai e hoʻolapalapa no 10 mau minuke. ʻEha aku.
ʻOkiʻoki i ka lemiki i nā ʻāpana o nā apo.
Hoʻomoʻa ʻia ka broccoli i loko o ka inflorescences a hiki i ka hapalua-kuke.
ʻOkiʻoki i nā tōmato i ʻoki.
E hoʻokomo i nā mea āpau i loko o kahi kīʻī, kāpīpī ʻia me nā kauā, paʻakai.
Ke kali ʻole o nā huahana e hoʻomoʻo, ninini iā lākou me ka aila a lawelawe.

ʻO kahi huehue broccoli mahana me nā chickpeas e lilo i mea maikaʻi no kahi pāʻina awakea kiʻekiʻe a kāhea ʻole ʻaina ʻaina. Ua hōʻoluʻolu maikaʻi ia i ka pōloli, akā ʻaʻole i kiʻekiʻe nui kona waiwai.

Palapalaʻa Pale a me nā Kūleʻa Kūleʻa Ileʻa "ahiahi Varna"

ka umauma moa momona (fillet) - 0.2 kg,
keʻaila pepa - 1 pc.,
kahakaha kope ʻia - 0.2 kg,
petiole seleri - 100 g,
nā ʻōpala maloʻo - 50 g,
ʻanuʻu walnut - 50 g,
tīmole paʻa kīwī - 0,2 kg
meli - 5 ml
puaa - 5 ml
wai lemon - 20 ml,
aila oliva - 40-60 ml.

ʻOkiʻoki i ka pepa i ka hapa, e ʻoki i nā hua kanu, kālua no 20-30 mau minuke maloʻo, maloʻo, ʻili, ʻoki ʻia i nā pahu.
Kaʻa moa iʻa a me ka moa.
Kāleʻa kāpī, hoʻokaʻawale i loko o nā waihona kālā, ʻokiʻoki i nā mea nui i kekahi mau wahi.
Hoʻokomo ʻia i ka celery.
Hoʻohui i nā mea ʻai.
Mai ka meli (a i ʻole ka meli kō), ka puaʻa, ka wai lemon a me ka aila, e hoʻomākaukau i ka lole. E hoʻohana ia no kona kumu i manaʻo ʻia.
E hoʻokomo i ka ʻai ma kahi pāʻai, pīpī ʻia me nā huaʻai moa a maloʻo maloʻo.

ʻO ka lāʻau i hana ʻia mai ka moa a me ka broccoli e like me ke ʻano hoʻohālike e kūloko. ua hiki iā ia ke lilo i ka papa kiʻi kumu nui o ka papa ʻaina. ʻAʻole e hoʻohuli ʻia kona makemake iā ʻoe a me kāu poʻe kipa.

Canale Tuna Piale Makale

tuna kinou (no ka laʻa) - 1 hiki,
nā kolamu (hua a me nā pua keu) - 0.3 kg,
kaloti - 100 g
kahiki - 20 g
aniani keʻe - 50 g,
kaunu ʻaʻai - 20 ml,
wai hou - 40 ml,
meli - 5 ml
hua ahe - 5 g,
soy - 5 ml,
aila oliva - 60 ml,
nā kaulike wana - no ka hoʻohanohano.

E hoʻohana i nā mea wai waiū a me ka ʻaila e hana i ka kīʻī (pono pono ʻoe e kāwili iā lākou).
Hoʻopili i nā hua sesame i loko o kahi pā maloʻo maloʻo - waiho ʻia ia mea ʻala.
Kāleʻa kāobala a me ka broccoli, ʻokiʻoki ʻia pālahalaha.
Hoʻohui i nā mea kanu me nā tuna, nāʻaila ʻono a me nā ʻala.
ʻO ka wā me kahi mea i kau ʻia i hana ʻia ma mua.
Waiho ʻia i loko o kahi kīʻaha salad, kāpīpī ʻia me nā hua sesame.

ʻO kēia huamo broccoli he mea nui loa ia: he mea kūpono ia no kahi ʻoliʻoli nui, a no kekahi pāʻina aloha, a no kahi pāʻina ʻohana, a no kekahi mea kīkē ma ka hana.

Hoʻokomo ʻia me ka hua lāʻau ma Broccoli

broccoli - 0,4 kg
mokulele - 1 pc.,
hua ʻai hua - 0.25 kg,
kaloti - 100 g
ʻōpala i huaʻā (ʻū, mau hua) - 70 g,
meli - 20 ml
wai lemon - 40 ml

ʻO kahi ʻekika Heleni - 0.2 l.

Kahu ʻia ka broccoli a hiki i ka hapalua e kuke ai, ʻokiʻoki ʻia i waena nui.
Hoʻopau i ka manamana, kāpīpī me ka wai lemon.
Hoʻopili i nā kāloti.
Hoʻohui i ka broccoli, kōpaʻa, kāloti, nā hua waina a me nā hua.
ʻO ka wā me kahi kāwili o ka mireka, ke koena lemon wai a me ka meli o ka meli. Inā kūleʻa ʻoe i nā huahana o ka pi, hoʻōla i ka meli me ka ʻōkuhi rosehip.

Hiki ke lawelawe ʻia kēia kuke no ka ʻono. Inā ʻokiʻoki ʻoe i ka broccoli kūpono loa iā ia, ʻaʻole hiki i kāu poʻe kipa ke kuhi koke aku i kēia ʻano hana maʻamau.

Aia nā kuleana Broccoli i kahi āpau e kau i kahi wahi ma kāu papaʻaʻai inā hoʻāʻo ʻoe no ka meaʻai maikaʻi, eʻai i kāu meaʻai no ke kaumaha, mālama i nā loina o vegetarianism, wikiwiki. ʻO nā Appetizer i hana ʻia e like me nā paʻi i luna aʻe ʻaʻole ia wale nō ke olakino, akā maikaʻi loa. E makemake ʻia lākou e ka poʻe i manaʻo ʻole ʻole i ka kāpeti kahi huahana momona.

Nā mea huna Culinary

Inā ʻoe e hana pinepine ʻole i ka broccoli kī pinepine, hiki i kā mākou mau ʻōlelo aʻoaʻo no ka hana ʻana i nā salads mai kēia mea kanu ʻai kū hoʻokahi.

Inā melemele nā kumukūʻai broccoli, ʻaʻole kūpono ia no nā meaʻai.
Ma mua o ka kuke ʻana, ʻaʻole ia e hōʻino i ka hoʻomake i ka asparagus i ka wai paʻakai. Inā nā nā pepeke e hūnā i kona ulu wai, e holo lākou i ka ʻāina a e maʻalahi ia mau mea.
ʻO ka broccoli opio ka mea iʻoi aku ka olakino a maikaʻi i ke olakino.
I loko o nā paʻi liʻiliʻi, momona maikaʻi ka broccoli i ka wā ʻaʻole palupalu. ʻOi aku ka maikaʻi ʻole i ka lawe ʻana ia ma mua o ka ʻaina ʻana. He lawa a ʻekolu a ʻelima mau minuke. I kekahi hihia, ʻo ka hoʻolapalapa ʻana no ka ʻoi aku ma mua o 7 mau minuke he pono ʻole ia. Ma ke ala, liʻiliʻi ka hoʻomehana ʻana o ka kāpeti, e noho mau ka nui o nā huaora i loko. Ka mea momona loa ka broccoli lau (a e ʻike nō hoʻi ʻoe i kāna ʻano laʻa i kā mākou koho).
ʻO ka broccoli iʻaʻaʻa no ka kuke ʻana i ka ʻai, e like me ka maikaʻi, ʻaʻole ia e pono.
E hoʻomoʻi i ka wai mua, a laila e pipi i ka kāpeti i hoʻomākaukau ʻia i loko - ʻaʻohe pono ke hoʻomoʻa ʻia me ka wai anuanu.
Ma hope o ke kuke ʻana, pono e hoʻoneʻe i ka broccoli i ka pā me ka wai anuanu. A laila e hoʻokipa ia i kahi kala ʻoluʻolu e hoʻolōʻihi i ka wikiwiki.
E hōʻuluʻulu i ka meaʻai ma mua o ke kāwili ʻana, inā ʻokoʻa ke ʻano huli a ka ʻoma i ka momona.
Hoʻohana maikaʻi ʻia nā salala launa, me nā broccoli, ma hope o ka hoʻomākaukau. Manaʻo ʻia ʻaʻole makemake i ka paʻakai a i ʻole ka hana i kēia hope: huki ka paʻakai i ka wai mai nā mea kanu, hoʻohua i ka meaʻai.

Hele maikaʻi ʻo Broccoli me ka ʻiʻo maʻamau, ka umauma moa, a me ka mea ʻai. Hana pū kekahi lau ʻai i ka lau like pū me ia. No laila, aia ka nui o nā moʻoʻauʻau broccoli, ua koho mākou i nā koho kūpono loa i kā mākou poʻe heluhelu. Aia ka koho i nā ʻāpana o nā pae paʻakikī, akā ʻo ka hapa nui o ia mau mea maʻalahi, ʻo ia ka mea hoʻohana kolaʻa ʻole e hiki ke mālama maikaʻi iā lākou e hoʻomākaukau i nā mea momona a maikaʻi.

Nā maʻi broccoli olakino: 8 ʻonikōlani no ka poʻe makemake makemake he olakino

Broccoli No nā kānaka āpau, hoʻokaʻawale kēia huaʻōlelo i nā hui like ʻole. No kekahi, he lāʻauʻai mea maikaʻi kēia e hiki ai i ka papaʻaina ke ʻano ʻoi aku ka maikaʻi, ʻona a me ke olakino, no ka mea ʻē aʻe he mauʻu ʻole ʻoe e ʻai ai. Ka ʻike maoli o kēia ʻōpala, ʻaʻohe maoli i ka poʻe āpau, akā nani a ʻoluʻolu hoʻi, ke koho ʻoe i kahi ʻano maikaʻi no ka ʻai ʻana. Hoʻomaopopo mākou: hiki i nā meaʻai broccoli olakino ke ʻoluʻolu loa, kūpono i kahi papa ʻaina. Hāʻawi mākou i kahi koho o nā ʻoni maʻalahi 8, e like me ia i hiki ai iā ʻoe ke hana i kahi kīʻai maikaʻi loa no ka pāʻina ʻohana, a no kahi pāʻina aloha, a no ka pāʻina pāʻina.

ʻO nā mea pono nui loa mau lau momona broccoli, ua kākau mua mākou no lākou. I kēia lā mākou e kālai aku i nā kīmaha mai kēia ʻano o ka pīkī ma hope o ka mālama ʻana o ka wela.

Hiki paha ke ʻai i ka broccoli mata? ʻO ka pane maʻalahi he YES! ʻO kahi hōʻike i paʻi ʻia ma ka Journal of Agricultural and Food Chemistry (ACS) e hōʻike ana i ka noho ʻana o ka sulforaphane i loko o ke koko a me ka puna o nā hui o ka poʻe i ʻai i ka broccoli i hoʻolapalapa a ʻāpala. ʻO Sulforaphane kahi meaʻala kūlohelohe o nā kumu kanu, kahi nona nā anti-cancer a me nā hopena antibacterial, e pale aku ai i ka maʻi ʻōpū o ka ʻōpū a me ka puʻu o ka ʻōpū.

I ka hoʻoholo ʻana o nā mea noiʻi i ka bioavailability o sulforaphane i ʻelua mau pūʻulu, ua ʻike ua loaʻa ka poʻe i ʻai i ka broccoli mākaʻi i ka bioavailability o sulforaphane ma kahi o 34%, aʻo ka hui i pau i ka broccoli i hoʻolapalapa he 4% wale nō. Ua hōʻike ʻia nō hoʻi aia i nā mea kanu ulu broccoli, a hiki i kanalima mau manawa hou aku ʻo sulforaphane a me nā mea waiwai pono.

No laila, ʻaʻole ʻoe i uwē, kūʻai mākou i nā broccoli maka a hana i nā pāʻai maikaʻi loa mai loko aku o ia mea!

Pōhea ʻili, crispy salad.

Broccoli (maka) - 500 g
ʻOka (kēkē) - 300 g
Kāhi paʻakikī (loaʻa iaʻu kahi ʻenehana) - 250 g
Dill - 3-4 tbsp. la l
Ka wā maʻamau (knorr, no salad me ka dill, kahi pā i aneane 10-15 g, liʻiliʻi) - 2 pāka.
Ka momona momona (24% momona) - 300-400 ml
Kahikina (ʻaʻole no kēlā me kēia amateur) - 3-4 niho.

Hoʻokiʻoki i nā broccoli i loko o ka inflorescences a uhi me ka panana a me ka wai hou.

E hōʻalo i ka wai o ka palaoa, ʻoki i ke kao i loko o nā cubes, mai lawe i ka nui kōkui, hoʻohui i ka broccoli.

E hana i kaʻaala, ma ka laulā aʻu e lawe ai i ka ʻona o kaʻaila, me ke kāwili ʻia me kahi pālua i hana ʻia i hana ʻia a hoʻohui ʻia i ka ʻākala maoli, makemake kekahi.
(Ma ke ʻano leʻaila, 400 ml o kaʻaila ʻona.) Ua makemake nō hoʻi au i ke kāleka i ke kapa, akā like lākou, e like me kēlā me kēia.
Hoʻololi maikaʻi a hoʻomehana iki paha.

I ka lua o ka lā, ʻoi aku ka momona o ka sineka, no ka mea, ua nāwaliwali ka ʻōmole.

Kaʻaole 2: Dolly - Huamala o ka Palapala Olu, Raisins, Bacon

Broccoli - 2 mau poʻo nui
½ kīʻī ʻīwī ʻīwī ʻaʻala ʻala
½ kīʻaha ʻoni palahala melemele
¾ kīʻī i ʻāpī i nā ʻano aniani
10 mauleʻa o ka puna (ka māhele ʻai)

Ke kuhi nei:
½ kīwī kekona
¼ kīʻaha kapu (waiho wau i liʻiliʻi)
2 punetēpō o ka vīnega

Holoi a maloʻo broccoli (loaʻa iaʻu kahi hina hina i ke kiʻi)
No ka ʻaina, pono wale nō ka inflorescences laupili, a hiki ke hoʻohana ʻia me ke kumulāʻau me nā lālā i ke kīlea a i ʻole ka pala no ka wā e hiki mai ana.
Hōʻalo i nā kahawai i loko o nā rosettes liʻiliʻi.

Hoʻopili i ka Bacon a hiki i ka browning, maloʻo ma ka kāwele pepa e hoʻoulu i ka momona momona, ʻokiʻoki i loko o nā wahi liʻiliʻi.

E kau i ka broccoli, ʻuala i kaʻu kīʻaha salad (loaʻa iaʻu ka mea maʻamau, akā ʻoi aku ka maikaʻi o ka lawe ʻana i ka ulaula), nā kīleʻa, nā ʻulea, ka Bacon. ʻO ka paʻakai keʻokeʻo (inā ʻoe i hoʻohana i nā hua kanu ʻole).

No ka huakai, e kāwili i ka mayonnaise me ka kō a me ka wī. Hoʻopili i ka salati ma mua o ka lawelawe ʻana.

Kaʻaʻai 3: Hoʻohui ʻaʻa Kūlehu māmā me ka Cucumber a me Tomato

broccoli maka - 150-200 g
kūalato hou - 1 pc.
kamato - 1 pc
aila oliva - 1 tbsp. he hua
leek i ka hoʻāʻo
ʻono a me ka pāʻai kai eʻono
paakai e tolo

Holoi i ka broccoli a hamo i ka ulu liʻiliʻi. Holoi a maloʻo i ka kukama a kamato a hoʻōla maikaʻi ʻia. E holoi i nā leele a me nā greens, maloʻo a hoʻōla.
Hoʻohui i nā mea ʻai ʻai i hoʻomākaukau ʻia i loko o kahi kīʻaha hohonu, hoʻohui i ka paʻakai e ʻono a me ka ʻaila ʻoliva. Hoʻokomo a lawelawe.

Ka Lāʻau 4: Nā Pōleʻa Kūʻai a me kahi Wele Hupa maʻa (Vegetarian)

1 ka broccoli poʻo
1 kāloti
1 kaʻaala (hoʻolapalapa).
1 Kāleka
aniani, ka pāhala, kālai,
mayonnaise e kūono.

No ka hoʻomākaukau ʻana i kahi kīʻaha meaʻai mai ka broccoli maka e like me ka laʻa, pono ʻoe e hoʻokaʻawale i ke poʻo broccoli i mau wahi liʻiliʻi. Hoʻopili i ka māla palaoa a hoʻohuihui me nā ʻanuʻu kālai ʻia, ka ʻuala i hoʻomoʻa ʻia a me ka kukama mai nā lau. Hoʻohui i nā ʻōmaʻomaʻo a iʻa paha, Pīhī, ʻeli a me ka manawa me ka mayonnaise.

kolaka broccoli - 600 g
ke kāleka - 4 ʻōpala
paʻakai - 1 tsp
aila oliva - 5 tbsp. huina
kaina waina 5% - 3 tbsp. huina
pua nani he - 1 tbsp. he hua
kāmela huaʻa - ½ kī

E holoi i nā broccoli hou i ka puka liʻiliʻi loa. Peʻokiʻiwa a ʻohi i ke kāleka me ka kua o ke kūleʻa. Ealo, kāpīpī me ka paʻakai a hiki i kahi kiʻi. E hoʻoneʻe i ke kāleka i loko o kahi kīʻaha hohonu nui, ninini i ka ʻaila ʻoliva, suka a hoʻohui i ka pua. E hoʻokomo i ka broccoli a kāwili pono.

E hoʻonoho i ka ʻai i loko o ka friji no ka liʻiliʻi he 3 mau hola no ka marinating. I kēia manawa, pono e hoʻohui ʻia ka salala ma 2-3 mau manawa. E pīpī i ka salati me ka Parmesan gadai a lawelawe koke.

broccoli (baku, kūlohelohe), 200 gr.
2 mau momona nui a me nā ʻōkō
raiki, 3-4 tbsp
½ wai lemon
ʻ½ wai wai ʻona
agave meli a nectar paha, 1 tsp
kinena nā ʻalemona ma luna o nā pō (a no 6-8 mau hola), 50-70 gr.

1. Holoi i ka broccoli, hoʻihoʻi i ka inflorescences (ʻoi aʻe, ʻoi aku ka maikaʻi). Ua loaʻa iaʻu he 200 gr., Ma kahi poʻo ½ paha, he hapa iki aʻe paha, e pili ana i ka nui o ke poʻo. ʻO kēia mau 200 kalona ke kau i ka ʻōpala. Ke manaolana nei au aole oe e kiola aku? Inā ʻoe e hoʻolei aku, a laila lapuwale ʻole. ʻO nā hua ʻōpala a me nā broccoli ka hoʻopau ʻia. Hana like lākou i ka kohlrabi iaʻu.

Eia kekahi, pono ke ulu waiwai ka tamaoaiga! ʻAʻohe mea hoʻolale a me nā mea e like me ka momona a me ka olakino, ʻo ia hoʻi, nā huahana.

E hoʻomaopopo ʻoe iaʻu e pili ana i ka lāʻau broccoli he mea ikaika loa anti-cancer agent - sulforaphane.

2. E holoi i nā huaʻala, ʻoki ʻia i mau ʻāpana 8, a ʻokiʻoki i kēia mau ʻāpana i nā ʻāpana (a i ʻole) ʻoki.

3. Hoʻohui i ka wai lemon a me ka wai ʻona, hoʻohui i kahi puna o ka meli wai a i ʻole nivear agave, a kāwili maikaʻi.

4. Hoʻomale i ka palaoa me ka hua i hoʻopiha ʻia, hoʻohui i ka mauʻu a me nā ʻamo alama, ʻoki ʻia i loko o nā ʻāpana liʻiliʻi, a hui pū ʻia.
Hiki ke honi hou ʻia nā Almonds (ʻaʻohe pono e hoʻoinu).
Ua mākaukau nā mea āpau, ʻo ka huamata.

E hauʻoli mākou i nā mea ʻalani āpau, hoʻoikaika i ka ʻōnaehana pale, mālama i ka māla, hoʻomākaukau i nā huʻu me nā mea ʻala "antiviral" - a ʻaʻole e haʻalele ka mea anuanu.

kekahi lau lettuce iceberg
kekahi mau kekana o nā broccoli (me nā wahiwi)
1 kaʻi ʻona liʻiliʻi
1 lāpō kākiiki (koho, ʻole ia)
1-1.5 mau pulima nani o nā kūpeʻe (holoi, mai hoʻomoʻi)
aneane ½ tsp coriander maloʻo
e pili ana iā 1/3 tsp maloʻo maloʻo
e pili ana i ¾ tsp Kāwili ʻana o ka mōlia maloʻo, basil, turmeric, suneli hops
pili i 1 tsp ʻeleʻele paʻakai (a i ʻole liʻiliʻi, e hoʻāʻo)
pili i 1 tsp wai meli
wai

E holoi i nā mea kanu. Nā lau maʻa palupalu o nā lau leta e haehae, waiho i loko o kahi kīʻaha, paʻakikī - i kahi blender. ʻOki i kahi ʻāpana o ka broccoli i loko o nā ʻāpana (ʻōpala i nā nīnika maʻa), e waiho i loko o kahi kīʻaha o ka salati, ʻo ke koena i kahi kāwele.
ʻOkiʻoki i ka hapalua o nā aniani i loko o ke apo - i loko o kahi kīʻaha. ʻO ka hapa i loko o kahi kāwili.
Hoʻopaʻa maikaʻi i ke kāleka - e ninini i loko o kahi kīʻaha.
He aha ka mea i loko o ka ipu i ke kumu o kā mākou kuki.

I kēia manawa.
I nā mea i loaʻa o ka blender e hoʻohui i ka caona, coriander, kahi hui ʻana o nā seasonings, paʻakai, ka meli, ka wai (nui ka wai e loaʻa ai ka laulā mānoanoa). Holo a hiki i ke kūloʻo.

E ninini i ka ʻaʻano ʻaila i loko o ka ipu i kahi kīʻī, kāpīpī i ka chili ma luna, a hui.

Ka mea hele hewa a maʻamau hoʻi. ʻO ka mea, inā he hale kou, e like me aʻu, e hoʻohui ana i nā mea hoʻowalewale a he mea paʻakikī loa e leʻaleʻa

1 ke poʻo o ka broccoli
1 kāpele laupaʻa palaoa
½ kīʻaha ʻehā ʻāpala
½ o ka pepa ʻulaʻula
1 nui a 2 mau mau hua liʻiliʻi
½ lime
ʻO kekahi paʻakai paʻakai

E hoʻokaʻawale i nā hua pine i ʻelua ʻāpana - waiho kahi i hoʻokahi, ʻāwili i kēlā me kēia ma ka papa ʻoki ʻana me kahi kīʻaha me lalo o lalo.
Kāʻoki ʻia nā kumukūʻai broccoli, e like me ke kiʻi, ʻoi aku ka maikaʻi o ka tastier. He liʻiliʻi liʻiliʻi i ka ʻōpala a me nā lau basil.

E kālai i ka ʻōmato, loaʻa mai i kahi ʻōmato aʻe. E wili i ke koena o ka peʻa paʻakikī me kahi pahi.

Hoʻohui mākou i nā mea a pau i loko o ka ipu pākī, me ka hoʻohui ʻana i ka wai a me ka paʻakai.

Waiho i ke ʻano. Hiki iā ʻoe ke lūlū me nā hua poppy i ka wā ʻē aʻe o ka māla, hiki iā ʻoe, ke neʻe aku, a laila e hoʻonani pū i ka pā)

Kaʻaʻai 9: Nā Pōleʻa Kūleʻa Kūlea me Apple a me Pepelu

1 ʻāpana ʻāpana i loko o nā cubes liʻiliʻi
1 ke poʻo o ka broccoli, keʻena maikaʻi i ka inflorescences
ʻ¼ wīwī ʻulaʻula ʻoki, ʻoki ʻia i loko o nā ʻāpana liʻiliʻi a ʻokiʻoki
ʻO ka ʻāpana kīʻaha ʻona (a kūʻai aku iā lākou ma kēia ʻano, akā hiki iā ʻoe ke ʻoki me ke kuapo, ma hope o ka hoʻolōʻihi ʻana)

kīwī:
½ ʻole kala ʻona
ʻ½ tsp pua nani
1 kaao aila ʻaila

Kāwili i ka ʻōmala, broccoli, a me ka pepa me ka kō, hoʻomoʻi iki. Hiki iā ʻoe ke paʻakai, ʻoiai ʻaʻole wau i paʻakai a ua kāpili ʻia. E kau i nā papa, kāpī ʻia me nā ʻalemona.

Nā Mea Hana Koho → → Nā Waihue

Kālehu Kālepake → → Broccoli

Hiki ke aila maʻalahi a maʻalahi ke kuapo piha i ka pāʻina awakea, no ka mea, he momona ka ʻiʻo moa, nā huaora a me nā minelala o nā lau. A inā ʻoe e hoʻololi i ka mayonnaise me ka kukui ʻomaʻomaʻo, ua kūpono kēia huehue no nā mea e pili ana i kahi papaʻai.

ʻOno huʻai me ka moa, nā lau, nā ʻoliva a me nā kākī feta. E hoʻokō maikaʻi ʻia ka fillet moa, no laila hiki i kēia ʻano kuke ke ʻano nui.

ʻO ka broccoli kīlaʻa a me nā meaʻai momona i hoʻolako ʻia e hoʻōla ai i ka ʻaina kakahiaka a e hoʻopiha piha i ka pāʻina awakea a i ʻole ka pāʻina.

'O ka maʻi ala he ala maikaʻi loa e hoʻololi ai i kāu papa helu o kēlā me kēia lā. Broccoli, kaʻaila, nati - maikaʻi loa!

Inā pono ʻoe e hoʻonohonoho i nā lā ʻai, a ʻokoʻa paha i ka papa ʻaina me ka kīʻaha meaʻai, e nānā pono i kēia ʻano leona momona me ka umauma moa, broccoli a me nā kukama hou. Hoʻokumu ʻia me ka huaʻai kime maoli.

ʻO kahi pālua o kamato, broccoli, lettu a me ke kōkeke palemahula e hoʻonani i ka papaʻaina Makahū Hou. ʻO ka lālani leʻa "New Year's Wreath" hoihoi me kona helehelena, he ʻōmaʻomaʻo, he ʻono a me ka ʻono.

ʻO ka huehue puʻu kumu mua "Nā kukui o ka Makahiki Hou", ka mea e hoʻonani ai i ka papa ʻaina makahiki hoʻolauleʻa i ka makahiki 2019. ʻO ka ʻano kūleʻa o kēia ʻono i kahi papa e hana hou ana i nā ham, ʻōpala pickled, aniani a me mayonnaise.

ʻO kahi leʻaleʻa kūpono a me ka momona, nā leʻa maloʻo me ka leʻaleʻa o ka maka a hoʻāla i ka makemake. Kēia ʻaina no ka laila meaʻai ʻana, e hana maʻalahi i kekahi pākaukau.

Hana ʻia kēia kuke mai ka broccoli maka a me ka hoʻohui o Beijing kāpeti, kismis a me nā nati.

No ka hoʻomākaukau i kēia kuke, pono ʻoe e hoʻolapalapa i ka broccoli, hui pū me nā tōmato a me ka manawa me ka pā.

Hoʻokomo ʻia ka Broccoli a hoʻolauna ʻia me ke kapa o ka pua nani, mustot, kaʻaila, ka wai lemon a me kāu thyme. Hoʻopau maikaʻi nā ʻōpala Pine i kēia papa.

ʻO nā pīni Tāpili (mutton pī a i ʻole chickpeas) kahi mea kanu i hoʻohana ʻia i loko o ka papa kai. ʻO nā pīpī momona momona, ʻo nā pēpē a pau, e hoʻololi i ka ʻai i ka mea ʻai meaʻai. Me kēia "pili pili pili" o ka pī, nui nā kīʻaha. ʻO kahi laʻana, hāleʻa ke kuhi manu kūpono nei a he ʻano ʻano like ʻole. Hiki ke lawelawe ʻia no ka pāʻina o ka ʻoluʻolu ma ke ʻano ʻona ʻaina ʻole ʻaoʻao.

Huamala me ka squid, mea ʻala, nā kukama, nā ʻalaʻula, nā broccoli a me nā ʻuala. ʻAno nā momona me nā meaʻai kai a me nā lau ʻai i ka momona a hou, hoʻōla a ʻoluʻolu hoʻi. Hiki iā ʻoe ke kapa iā ia "olivier moana."

No kēia kuke, hiki iā ʻoe ke lawe i nā cauliflower a me nā broccoli, a i ʻole ma ka hapalua. Hoʻohui ʻia hoʻi nā lau ʻoni maloʻo a me nā hua ʻai maloʻo i ka pā. Hoʻokomo ʻia i ka salehapō kolū me ka lemon a me ka lole ʻaihue.

Hoʻomau ʻia i kahi salati o kamato, zucchini, ka pepa pepa, broccoli, huapalapala a me nā tiʻi feta.

Hoʻokomo ʻia nā mea kanu me nā pasta i loko o nā ʻāpana (ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ke kīkī huaʻai polū), huehahu i kāahu ʻia me ka ʻaina mayonnaise. ʻAno, kukui a maikaʻi hoʻi i ka pāʻaina i nā papa ʻaina.

ʻO kēia kuke, kahi mea maʻalahi e hoʻomākaukau ai, hoʻokomo ʻia nā ʻano ʻehā o ka manawa i ka manawa hoʻokahi. ʻEhā ʻono ʻono no ka hui pū ʻana me nā kīʻai momona, nā blueberries a me nā ʻalemona hoʻi i hana ʻia nā coleslaw, ʻokoʻa a ʻānō. Ke maopopo nei mākou e aloha ana kāu mau mea aloha i ia kāpeti kāpeti.

Hoʻomau ʻia ka salati mai ka moa, kāpeti, broccoli, kāloti a me nā apu. Hoʻokomo ʻia me ka salati kari.

Kūlike ʻole i ka manaʻoʻiʻo kaulana, ʻo Julienne ʻaʻole ia he pā, akā he ala no ka hōʻoki ʻana i nā mea kanu lāʻau a ʻoi aku. Hoʻohana ʻia kēia ʻano hana i kēia ʻano loiloi hua ʻai. ʻO nā huahana no ka huʻu kuke me ka kekāhu pipi e ʻoki ʻia i nā ʻāpana lauwili, kahi e hōʻemi ai i ka manawa mālama wela, ʻoiai e mālama ana i ka hapa nui o nā huaora kūʻai.

Hiki ke hoʻohana ʻia kēia pā kuke me ka moa a me ka paina ma ke ʻano he meaʻai meaʻai.

ʻO kahi lau broccoli maʻamau maʻamau me nā nīnū ʻia i loaʻa i ka meaʻono hoihoi a kūpono no nā papa pākaukau. He mea paʻakikī ke kāhea i kēia kime me ka moa, ke kō a me ka papa ʻaina kaiʻai, akā hiki iā ʻoe ke hoʻoholo maʻalahi i ka ʻano o ka mua.

ʻO ka paʻakai i ka kīʻaha meaʻaiʻai a me ka broccoli i hoʻomoʻa, me nā ʻupena i kālai ʻia, ka ʻoliva a me nā lau hou - ʻo kēia kahi pānaʻi nani me ka ʻoluʻolu. Hoʻohui ka Buckwheat salad i ka ʻano pākuʻi i ka ʻaoʻao i ka lā a pau ka pīpī i kahi ʻaoʻao.

ʻOno maikaʻi a maikaʻi ke kuke me ka moa, broccoli a me ka palaoa. E like me kēia ʻano kuke ke ʻano he ʻoluʻolu loa, ʻo kahi ʻāpana o ia ʻano kuke i hiki ke ʻaina ʻaina a mea ʻaina paha.

Aia nā ʻano mea ʻono like ʻole i loaʻa i nā ʻano lau like ʻole. Lā ka ʻokoʻa mai nā lauʻai maʻamau i ka mea kuke ʻia me ka meʻa laiki.

Hoʻokomo ʻo Broccoli, pasta, hua waina a me nā ʻaka Bacon.

ʻO ka kukui a me ka broccoli huʻa kūpono kūpono no ka ʻaina awakea a kūpono pono nā lawelawe i nā poʻe malihini. ʻAi ʻia kēia kuke broccoli i kāna kumu mua a me ka ʻiʻo i ka hele ʻana o nā mau melemona a me nā ʻalemona, a ʻo ka mea i ulaula ʻia ka ʻoluʻolu.

ʻO nā ʻano lau āpau me nā ʻōpū a me ka ʻaihue ʻana mai ka ʻaila ʻoliva a me ka winika cider apple - he ʻano kolohe crispy kēia. ʻO kahi hui eʻoluʻolu maikaʻi, ʻoluʻolu a me ka crunchy.

Aia ke kuleana āpau i nā waihona i loaʻa i ka pūnaewele www.RussianFood.com e like me nā kānāwai pili. No kekahi mea hoʻohana o ka waiwai mai ka pūnaewele, pono i kahi pilina ma ka www.RussianFood.com.

ʻAʻole kuleana ia ka luna hoʻokele o ka pūnaewele no ka hopena o ka noi o nā ʻaninī kulī, nā hana no ka hoʻomākaukau, ʻaila a me nā ʻōlelo ʻē aʻe, ke olakino o nā kumuwaiwai kahi i hoʻokomo ʻia ai nā loulou, a no nā ʻike o nā hoʻolaha. ʻAʻole hiki i ka hoʻokele pūnaewele ke hōʻike i nā ʻike o nā mea kākau o nā ʻatikala i kau ʻia ma ka pūnaewele www.RussianFood.com

Ke hoʻohana nei kēia pūnaewele i nā kuki e hāʻawi iā ʻoe i ka lawelawe kūpono e hiki loa ai. Ke noho nei i ka pūnaewele, ʻae ʻoe i ka kulekele o ka pūnaewele no ka hoʻopaʻa ʻana i ka ʻike pilikino. I ALOHA

Endocrinology, E-noto - M., 2013 .-- 640 p.
ʻO Lecture ʻo VA Oppel i nā lāʻau lapaʻau a me ka endocrinology lapaʻau no nā mea maʻi. Not Notebook 1 / V.A. Oppel. - M.: Rapaau Kauoha, 1987. - 264 p.
Bulynko, S.G. ʻAiʻai a me ke ʻano therapeutic meaʻai no ka momona nui a me ka maʻi diabetes / S.G. Bulynko. - ʻ :kio: World, 2018 .-- 256 p.
Endocrinology haukapila (ke kumu o nā hopena endocrinology no nā kauka a me nā haumāna), KUBUCH - M., 2012. - 540 c.

E haʻi iaʻu iaʻu. ʻO Elena koʻu inoa. Ua hana wau ma ka endocrinologist ma mua o 10 mau makahiki. Ke manaʻoʻiʻo nei wau he kanaka mākeke wau i kaʻu kahua a makemake wau e kōkua i nā malihini a pau i ka pūnaewele e hoʻonā i nā paʻakikī a ʻaʻole pēlā nā hana. ʻO nā ʻikepili a pau no ka pūnaewele e hōʻiliʻili a hoʻomaʻamaʻa maikaʻi i mea e hōʻike ʻia e like me nā mea e pono ai ka ʻike. Ma mua o ka hoʻopili ʻana i ka mea i hōʻike ʻia ma ka pūnaewele, he kūkākūkā mandatory me nā mea loea.

ʻO ka broccoli huʻu maʻalahi me nā pepa momona a me nā momi

He aha kāu e pono ai:

brocoli - 0.4-0.5 kg,
ʻiveslio pitted (hiki ke hoʻouka ʻia) - 100-150 g,
ka wai momona - 0.2-0.25 kg,
kaomi waina (6 pakeneka) - 40-50 ml,
aila oliva - 40-50 ml,
paʻakai a iʻa soʻu hoʻi i ka hoʻāʻo.

Wehe i nā broccoli no ka inflorescences, holoi, kāwī i ka wai i hoʻolapalapa ʻia. Ma hope o nā minuke 3-4, hopu me kahi kīʻaha slotted, hoʻoneʻe i ka pā me ka wai anu. I ka wā e maloʻo ai ka mea kanu, e hoʻokaʻawale iā ia i loko o kahi colander, hoʻokaʻae ʻia e ia.
ʻO nā hua kanu, ʻoki ʻia i loko o nā ʻaoʻao o nā apo.
E ʻokiʻoki i nā inflorescences broccoli i nā ʻāpana he 4-6, waiho ʻia i loko o kahi pahu no ke kāwili ʻana i ka salads. Hoʻohui i kaʻaila a ʻona ʻole paha, pepa.
E ninini i ka aila a me ka kōpaʻa i ka ipu, hoʻomohala i ka soy a i ka paʻakai paha iā lākou, e kolo me ka pui.

Noho mau ia e hoʻopiha i ka salala, waiho i loko o kahi pāheʻe a i ʻole kīʻaha, e lawelawe.

ʻO Pepito huila me ka broccoli, pepa a me nā aniani

He aha kāu e pono ai:

brocoli - 0.3-0.4 kg,
ʻala ʻulaʻula - 1 pc.,
keʻaila pepa - 1 pc.,
mau pahu pāpaʻa - 50 g,
ʻona - 80-100 ml,
Yogurt Helene - 80-100 ml,
kaomi waina (6 pakeneka) - 40-50 ml,
Makai dijon - 4-5 ml,
ke kōhi kō - 20-25 g.

Kahu ʻia ka broccoli a hiki i ka hapalua e kuke ai, ʻokiʻoki ʻia i waena nui.
Kālepa i ka ʻalā i nā ʻāpana liʻiliʻi.
E ʻokiʻoki i ka pepa i nā pahu i ʻole ka nui ma mua o 1 cm.
Kāwili i nā mea kanu.
E hoʻomoʻoliʻu maʻalahi i nā hua i loko o kahi pā maloʻo maloʻo, hui pū me nā lau ʻai.
E hoʻohui i nā koena a me nā kumulāʻau me kahi kōnī, e hana ana i ka pālala. Eʻaʻahu iā lākou me ka mākeke.

Ua ʻike paha ʻoe ʻo ka ʻuʻuku kekahi o nā mea nui o kēia ʻaʻai. Mai wikiwiki e lawelawe iā ia i ka papaʻaina - e waiho iā ia i loko o ka friji i nā hola 2 i hiki ai i nā huahana ke wā e hoʻomoʻi i ka pānao a hoaaloha.

Hearty Broccoli Kaʻai ʻana me Bacon a me nā hua ʻala

He aha kāu e pono ai:

brocoli - 0.4-0.5 kg,
Mele Kalikimaka - 0.2-0.25 kg,
ʻānā huaʻai - 10-12 pcs.,
kēne palaoa - 100-120 g,
puaʻa maloʻo - 160-200 g,
kōpaʻa - 40-50 g
paila - 40-50 g,
aila oliva - 40-50 ml,
kahu ʻaila ʻaila - 20-25 ml,
keokeo - 1 pc.,
nā kākena - 20-25 g,
paila - 10-12 lau,
kōmī - kahi pōpoki
ka paʻakai, ka pepa - e hoʻāʻo.

Hoʻomoʻa ʻia ka broccoli i ka inflorescences no 4-5 mau minuke. Kāʻohi, maloʻo.
E hoʻolapalapa i ka hua no nā minuke 3, hoʻomoʻo, kūpala, ʻokiʻoki ma waena.
ʻOkiʻoki i nā tōmato i mau ʻāpana.
E hoʻomoʻa i nā mea ʻai a me nā hua i ka maikaʻi.
ʻOkiʻoki i ka Bacon i nā papa manamana, pākaʻu ʻole e hoʻopili i ka aila. Kāwili i ke ʻano o ka pua a waiho i ka waena o ka pānaʻi a pālahalaha wale paha i nā mea kanu.
E pīpī me nā nati.
E hoʻokomo i ke koena o nā meaʻala i ka ipu o ka mea hoʻopihapiha, kāpī a hui hoʻi e hoʻohana ana i kēia ʻāpana.
E ninini i loko o ka moku kuikui.

Hoʻokahele ʻia ka ʻāpala no kēia kuke. Hoʻohui ka poʻe malihini i ka nui a lākou i manaʻo ai he pono.

Kāleʻa palaoa kuke

He aha kāu e pono ai:

broccoli - 0.25 kg
lololo - 0.25 kg,
aniani - 150 g,
paʻakai, nā mea ʻala no nā mea kanu - e hoʻōla,
aila ʻaila - i makemake ʻia
waiora momona - 0.2 l
nā momona hou (basil a i ʻole pāʻaia) - i kou makemake.

Hoʻopili i ka cauliflower a me nā pakanui broccoli i loko o kahi akamai greased. ʻO ka wā kuke - 10 mau minuke.
Kōmaʻomaʻo ka ʻala.
Hoʻohui maikaʻiʻia nā lau, hōʻili. E kau i kahi pā.
Hoʻopili i kaʻaila momona me ka paʻakai a me nā kau. E ninini i ka salala.

Ke lawelawe, kāpīpī i ka pālato me nā mea kanu i ʻoki ʻia. Hana ka ʻala i ka palaoa ma mua o ka olakino, akā ʻoluʻolu loa.

Kahi lepa broccoli huakaʻi ʻokoʻa

He aha kāu e pono ai:

broccoli - 0,4 kg
nā pua ʻōmaʻomaʻo - 100 g,
mauʻu ʻōmaʻomaʻo (pā a i ʻole kēīa) - 50 g,
hua hou - 100 g,
nā lua o ka hua palaoa a i ʻole nā mea ʻokoʻa - 150 g,
avocado - 0,2 kg
mau ka pala a me ka lāupu
pāhala a me nā lau mint (ʻoki ʻia) - kahi kīpī,
nā pāpaʻa feta a i ʻole like - 100 g,
lemon - 2 pcs.,
aila oliva - 100 ml.

E hoʻolapalapa i nā mea kanu a pau e pono ai ka mālama wela. Kōmaʻomaʻo. Ke hoʻomaloʻo a kāwele ʻia, hoʻopolo i kahi kīʻaha. Ma mua o kēia, pono e ʻokiʻoki i ka broccoli me ka pahi.
Hoʻokiʻoki i ka kukama i nā pahu liʻiliʻi, hoʻouna i ka kāpeti, nā pīni a me nā pī.
E pīpī i nā hua ma laila.
ʻO ka pulp o ka avocado, ʻono kōpili, hui pū me nā koena o nā mea hana.
E hoʻohui i nā hua, hoʻohui.
Kāpī i ka wai mai nā lemona, kāwili ʻia me ka aila. Kāleʻa ʻaʻa, hoʻoneʻe ʻia i loko o ka ipu kīkī ai ʻole kīʻaha.
E hoʻomoʻa i ka feta me ka makana. E kāpīpī i ka salad me ka moa.

ʻO nā mea kākoʻo o kahi meaʻai olakino e loaʻa i kēia aniani broccoli kīlea i ko lākou ʻono. He waiwai nui ia i ka pūnāwai, ke ʻike nei ke kino i ka nui o ka pono no nā huaora. Hiki ke lawelawe ʻia kēlā mea leʻai ʻana ma ka papa ʻaina Pala, no ka hoʻolauleʻa o Malaki 8th.

Hoʻokomo ʻia ka broccoli maʻalahi me ka umauma moa

He aha kāu e pono ai:

umauma umauma moa - 0.2 kg,
broccoli - 0.2 kg
kālai - 150 g
mayonnaise e kūono.

E hoʻolapalapa i ka umauma, broccoli. E hōʻoluʻolu.
ʻOkiʻoki i ka moa i kekahi mau māhele, hoʻokaʻawale i loko o nā ana.
Hoʻokiʻoki i ka broccoli i mau ʻāpana liʻiliʻi
Kāleʻa ʻokoʻa.
E hoʻohui i nā meaʻala me ka mayonnaise.

Inā ʻoe e hahai i kahi meaʻai a a makaʻu hoʻi i ka loaʻa ʻana o ke kaumaha nui, e kāpae i ka mayonnaise me ka ʻākala keʻokeʻo - e huli nō hoʻi i ka ʻono.

ʻO ka pāpale Broccoli me ka moa a me nā ʻūpihi

He aha kāu e pono ai:

broccoli - 0.2 kg
umauma umauma moa - 0.2 kg,
hou - 0.2 kg,
palaoa - 80 g
kālai - 100 g
aniani - 100 g,
wai lemon - 20 ml
keokeo - 2 ʻōpō,
ʻaila ʻaila - i ka hoʻāʻo.

Kohuʻa i ka laiki i ka wai paʻakai, holoi, ʻoluʻolu.
Hoʻokomo ʻia nā ʻuhala a me nā ʻoliki i nā cubes, pāpaʻi i ka aila ʻaila, hoʻoneʻe i ka laiki.
ʻOkiʻoki i ka umauma moa i loko o nā ʻāpana liʻiliʻi, kāhea a maloʻo pono, hui pū me ka laiki, ka ʻūhā a me ka ʻōpala.
Kāleʻa a broccoli paha, ʻoki i nā inflorescences i 6-8 mau ʻāpana. E hoʻohui i nā mea kanu ʻē aʻe.
Hoʻopili maikaʻiʻia ke kāwili, waiho i ke koena o nā huahana, hui.
Kāwili i ke kāleka ma ka pahu me ka wai lemon a me ka aila ʻaila. Hoʻohue i ka salala.

Wahi a kēia kolamu, puʻuwai ka paʻakai. Hiki iā ia ke pani i kahi pāʻina awakea ʻole a i ʻole ʻaina pāʻina. A hiki i ka līlū lau ke lilo i mahana a ʻala ʻia.

Kāleʻa Gourmet Raw Broccoli me ka iʻa ʻulaʻula

He aha kāu e pono ai:

broccoli - 0,3 kg
fillet o ka wai paʻakai ʻona a i ʻole ʻoniʻoni hoʻi - 0.2 kg,
hoʻōla kālā - 100 g,
hua hou - 50 g,
waiora ʻona a i ʻole maoli ka momona.

Holoi holoi, broccoli maloʻo. Hoʻokiʻoki ʻia mai ka "wāwae" nā inflorescences liʻiliʻi, waiho i loko o kahi kīʻaha. ʻO nā ʻāʻī he mau wāwae a ʻīwī ʻia paha me ka pahi.
E ʻoki i ka fillet iʻa ʻulaʻula i loko o kahi liʻiliʻi.
E hoʻomoʻa i ke kīwī ma luna o kahi māka.
Hoʻohui i nā mea kanu, hoʻohui i ka ʻī kō lī.
Ka manawa me kaʻaila momona.

Hiki ke hoʻolauna ʻia kēia kīkī palaka ma ka papa ʻaina i loko o nā turtlenecks. Inā ʻaʻole i ʻōlelo ʻia nā mea kipa e hana ʻia ana mai ka broccoli maka, akaka ʻole lākou e ʻike i kēia. Hiki ke lawelawe ʻia i ka salala ma nā tartlets.

ʻO nā mea ʻē aʻe e hiki ai ke lawelawe ʻia ma ka papa ʻaina puaʻa, a pehea e hoʻomaka ai i nā tartlets, ua kākau mua mākou ma nā ʻaoʻao o kā mākou puke pūnaewele. Hiki iā ʻoe ke ʻimi mau i kēia ʻike pili.

Palapala Honu Makale Broccoli

He aha kāu e pono ai:

kai piha kai - 0,5 kg
kukama - 0,2 kg
kamato - 0.2 kg
broccoli - 0,4 kg
aila oliva - 60 ml,
wai lemon - 60 ml
kupa no ka hoʻāʻo.

Kuwī i ka loulou kai i loko o ka wai e hoʻolapalapa ai, hoʻolapalapa ia no 5 mau minuke, hoʻolei ʻia i loko o kahi colander.
Hoʻopili maoli ʻia nā broccoli.
ʻOkiʻoki i nā kamato a i nā kukama i ka hapalua pōkole a i ʻole nā ʻāpana o nā pōki.
E hoʻokaʻawale i nā inflorescences broccoli me ka pahi i kekahi mau māhele.
E hoʻomakei i nā mea kanu a hui pū me lākou i kahi kūhai moana.
Ka manawa me kahi kāwili o ka wai lemon, ʻaila aila a me soy.

ʻO ka paʻakai i hanaʻia mai ka broccoli a me ka mea kai e like me kēia ʻano loiloi he ʻono maikaʻi loa. ʻAihea ka meaʻai ʻaʻai. Inā makemake ʻoe e hoʻonui hou i kona calorie e hoʻonui ai, hiki ke hoʻololi ʻia ka ʻaila me ka yogurt.

"Brilliant" broccoli a me ka saliki lika

He aha kāu e pono ai:

broccoli, ʻeliala i ʻoki ʻia i ka wīlīkila, ka pōpō paila - ma nā huina nui.
mayonnaise - kahi papa pākahi i 100 g o ka māla,
ka paʻakai, ka pepa - e hoʻāʻo.

Kahu ʻia ka broccoli a hoʻōki no 3 mau minuke i ka wai paʻakai (ma nā ipu ʻehā ʻole).
Hoʻopili maikaʻi loa i ka huki a me ka kāpeti.
Hoʻopili i ka pepa i loko o nā apo.

Inā ʻoe e manaʻoʻiʻo he maʻalahi nā mea āpau, a laila mākā kēia ʻono. I ka liʻiliʻi loa, ʻo ka loaʻa ʻana o ka waihona maʻalahi e paʻakikī. E ʻoi aku ka maʻalahi o ka hana ʻana i ka ʻono inā inā ʻoe e ʻoki i ka broccoli nui a waiho i ka prawns a pau.

ʻO ka palaoa ʻaʻai Thai me ka broccoli

He aha kāu e pono ai:

vealloiollo - 0,5 kg,
broccoli - 0.2 kg
kukama - 0,2 kg
pepa momona - 0.2 kg,
kaū ʻōpala - 20 g,
soy - 80 ml,
ke kō i ke kō - 20 g,
ka lemon a i ʻole ka līpī wai - 100 ml,
aila ʻaila - pehea ka hele,
hoʻāhu, coriander - i mea hoʻāʻo.

E holoi i nā tenderloin, hoʻomaloʻo ia, kāpae i nā kiʻiʻoniʻoni. Kahi ʻia i loko o ka ʻāpana ʻole. E maʻalahi kēia e hana inā ua mālama mua keʻa no 1-2 mau hola ma o ka manuahi.
Hoʻohui i ka waiʻona lime, soy a me ke kō.
E ninini i ka hapalua o ke kapa, e ʻohi i ka ʻai i ke koena o ka ʻai (no ka hapalua hola).
I kēia wā, hoʻolapalapa, hoʻomehana, kāpili i ka broccoli. ʻOkiʻoki i ka pepa momona i nā kaula. ʻOkiʻoki i nā ʻāpana o ke kōpaʻa i ʻoki ʻoki. Kāwili i ka pepa pāwili iʻa maikaʻi.
E kāwili i ka pāpaʻa me ka aila, pākī i nā ʻāpana ʻai i loko.
Hoʻohui i nā mea kanu, nā manawa me ke koena e waiho ai, ma mua o ka hoʻohui ʻana i ka coriander a me ka pāpaʻu maloʻo.

Hoʻokomo ʻia i ka palaoa kuke broccoli e like me kēia pākīlani i nā mea aloha i ka papa ʻaina ma Asia.

Hoʻolāleʻa Kūʻai Kūʻai Broccoli

He aha kāu e pono ai:

broccoli - 0.2 kg
Bacon - 100 g,
aniani - 50 g,
palaka - 50 g
mayonnaise - 50 ml
kōmī - 5 g
papa wīwī - 5 ml.

Hāpala broccoli iʻoi loa e like me ka pahi.
Kāwili ʻia me nā ʻōmole i hoʻomau ʻia a me nā puliki momona.
Hoʻopili i ka Bacon i loko o kahi pā maloʻo maloʻo, ʻoki ʻia i loko o nā ʻāpana ai ʻole kaʻili, waiho i nā mea kanu a me nā kīlaʻi.
E ʻoki me ka pīpī me ka kōkō a me ka suka, huila o ka wā.

Hiki ke hoʻololi ʻia ke kalo ʻono i loko o kēia ʻano a me ka kari kari. ʻO ka ʻono ʻaono i kahi ʻono ʻoluʻolu a kokoke loa e makemake ʻoe.

Broccoli salala me ka Oranges

He aha kāu e pono ai:

broccoli - 0.2 kg
ʻulaʻula - 1 pc.,
lemon - ¼ pcs.,
kaiono - 100 ml
hua mālamalama māmā - 50 g.

Hoʻopili maikaʻi loa i ka broccoli i kā maikaʻi.
Paʻa i ka ʻoni, wehe i loko o nā ʻāpana, kāpae i nā kiʻiʻoniʻoni.
E hoʻokaʻawale i nā ʻāpana i kekahi mau māhele, hoʻokomo i ka broccoli.
ʻOkiʻoki i nā hua waina i ka hapalua, e waiho i kā lākou mauʻu. E hoʻokomo i nā hua waina i ke koena o nā mea kanu.
Hoʻohui i nā mea kanu, hoʻonohonoho iā lākou i loko o kahi kīʻaha.
Kāwili i ka waiū i ka wai lemon, e ninini i nā huahana i loko o ka huapalapala.

ʻO ka salaka me ka broccoli a me ka melemene kekahi o nā pānaʻi maʻamau maʻamau, pono e hoʻāʻo ʻia no nā poʻe makemake e kiʻi i nā ʻono hou.

ʻO nā koho Hoʻolālā Kūʻai Broccoli

ʻAʻole hiki ke hoʻopaʻapaʻa kekahi e kūʻē i ka hoʻōho nani o nā pua broccoli iā lākou iho. Akā, i ka lawelawe ʻana aku i nā kīʻaha i ka papa ʻaina, makemake wau e hoʻonani iā ia ma kahi ʻano ma kahi ʻano kūikawā. Hāʻawi mākou i kahi mau koho no ka hoʻolālā ʻana o nā saloc broli.

Nā hawewe. Hele maikaʻi ʻo Broccoli me nā tōmato, salmon. ʻO kēia mau huahana ʻelua i kūpono no ka hana ʻana i nā poppies mai o lākou aku, ʻoki ʻia i loko o nā ʻāpana palupalu a hui ʻia i loko o kahi pua. Hoʻopili maikaʻi ʻia nā mea kanu i ka ʻulala. E kāwili i kahi kīwī lapalapa a ihe pālaha nani. A me kahi kalaka, kāpīpī ʻia me nā mea kanu i loko o ka ʻalika (basil papale e nānā maikaʻi loa). E kau i nā pua nui (a i hoʻokahi pua paha) mai i ka ʻaka a iʻa ʻulaʻula paha i luna. E kāpīpī i kahi pāʻina o nā hua poppy. Ma ke ala, hiki nō i ka pua ke hana ʻia mai nā kahe nani.
Nā ʻōpana pua. Mai hoʻopili i nā huahana, akā e hoʻonohonoho iā lākou ma ke ʻano pololei, e hana ana i kekahi ʻano ʻano hoʻohālike. No ka laʻana, hoʻolilo i ka inflorescences broccoli ma ka contour o ka pā, i kau i nā ʻano o nā huahana ʻē aʻe i ʻāpana o ka snack i ke kikowaena, e ninini i ka kīʻaha. Hiki iā ʻoe ke kau i ka "bouquet" o ka broccoli i ka waena, a kau aku i nā ʻāpana o ka voatika cherry, hua ʻuwa, ʻoliva ma nā kihi.
Māmā, akā ʻono. E kau i ka mea ʻala ma ka lau lettuce, kāpīpī ʻia me nā hua liʻiliʻi a i nā hua ʻai paha, i kāwili ʻia me kahi pua o ka mint, parsley a basil paha. Kūpono hoʻi kēia koho no ka lawelawe i māhele ʻia.

E ninini i ka salate me ka mayonnaise a i ʻole ka balsamic sauce, ma ka hōʻike ʻana i kahi upena a zigzag paha ma ka ʻaoʻao o ka mea hoʻopono.

ʻO nā māla Broccoli he puʻuwai, akā ʻaʻole i kiʻekiʻe i nā calorie. ʻO nā mea kīmona he ola kino a ʻoluʻolu hoʻi, nānā i ka ʻono. ʻO nā poʻe ʻaʻole makemake ʻole i kēia ʻano pēpē hiki ke hoʻowalewale ʻia e lākou. Hiki ke hanaʻia kēia mau kīʻaha ʻaʻole wale no ka pāʻina ʻohana, akā no ka hoʻomaha mau nō hoʻi.