ʻO Coleslaw me ka ʻoma

ʻOi kaʻai, meaʻai a me ka momona i ka ʻala bukila hou me ka ʻono ʻōmaʻomaʻo e ʻai ai no kekahi meaʻai, ʻoiai no ke kaumaha.

ʻĀpono

• 1 poʻo o kaʻaila hou (500 gr.),
• 1 kaeliki,
• 1 kāloti liʻiliʻi
• 1/2 ʻ bunpī i ka pālea hou.
• No ka saolo:
  • 200 gr. ʻōmaʻomaʻo maoli
  • 300 gr aila ʻaila
  • 3 punetēpī o ka winika waina,
  • 1 tbsp. he hē i kaʻaila ʻaila i pulela ʻia.
  • paakai, ka pepa ʻeleʻele i hoʻāʻo.

Hana i ka ʻōmato kukala: waiho i loko o ka ipu kāwili i nā mea waiwai a pau no ka palaoa, hoʻomoʻi a hiki i ka pahee, ninini ʻia i loko o ka ipu a me ka hōʻoluʻolu.

I ka kāpeti, hoʻokaʻawale i nā lau waho a ʻoki i ka lāʻau. Hoʻopili maikaʻi i nā lau kāpeti, a laila pipiʻi me nā lima me nā lima e hoʻomalulu iā lākou. E kāwili i ke kāwili i ʻō ʻia ma luna o kahi mākaʻi ʻoi, ʻoki i ke kālai ʻia i loko o nā apo aniani. I loko o ka pā momona hou, ʻoki wale i nā lau.

Hoʻohui i nā mea kanu āpau a me nā mea kanu a me ka manawa me ka ʻōmona.

Kōkua

ʻO Coleslaw 300 g o ka paʻakai keʻokeʻo a ʻulaʻula, 40 g o ka ʻala, 30 g o ka aila huila, ka paʻakai, ka vīkona waina, 20 g pono o ke pua nani. E hui pū me ka paʻakai a me nā kāwili. Uhiʻi me ka uhi, waiho ʻia ma kahi wahi pouli no he mau hola. A laila mea kanu

Seaweed Salad

Seaweed salad 200 g huihune, 200 g lettuce, 5 tbsp. punetē o ka aila ʻaila, 1 kīʻaha moa i ʻoki kālā, 1 punetēpapa o ka vīnega, paʻakai e hoʻāʻo.

Kōkua

Kōkua nā mea kanu 200 g o ka kāpeti, pāhala me ka celery, 1 tbsp. puna o ka aila ʻaila, 10 g o ka meli, ka wai lemon, kamato.? ʻano kuke 1. Pihi i ka kāpeti, holoi a kāpī me kahi ʻōpala mānoʻomaʻo. ʻO ka wā me ka meli a me ka wai lemon, e ninini i ka aila.

Mea waiwai no ka salad Crispy me ka Apple a me ka Yogurt eʻaʻahu ai:

• Lemon wai - 1 tsp.
• Nā hua waina (ʻeleʻele ʻōleʻele) - 150 g
• Apana - 1 pc.
• Kāleka - 1 pc.
• Kāpio keʻokeʻo / Kāoliki - 200 g
• Yogurt (kūlohelohe) - 150 ml

Ka wā ʻai. 20 mau minuke

Nā Mahu Pahu: 2

ʻĀnī ʻia "Crispy salad me ka apple a me ka ʻaila"

ʻOkiʻoki i ka kāpeti i nā ʻāpana.

Peʻoki a ʻoki i nā kaloti i nā ʻāpana ʻokiʻoki.

Kāliki ʻia nā hua waina i kahi hapa he 2-4. Hoʻohui i nā mea āpau.

E hana i kahi kapaʻaʻahu: waila i ka ʻōpū ma luna o kahi pālaʻi maikaʻi a kāpīpī ʻia me ka wai lemon.

Hoʻohui i ka yogurt, hoʻāla a hoʻoilo i ka saliki.

Hiki ke lawelawe.

He waiwai nui nā pono waiwai o kēia pākī.
KA MEA KAHIKI. I loko o ka ʻōlelo o ka protein, kāpili ka kolala i nā ʻōpala, kāloti, turnips, rutabaga, e hoʻohua wale ana i ka kōmiki. Eia kekahi, ʻaʻole palupalu o ka protein o nā mea kāpeti kāpili i ka nui o nā hua. Kākola i loko o ka tartranic acid, kahi e hoʻohemo ai i ka loli o nā huapalapala i loko o nā momona a hoʻēmi i ka hopena o ka hiʻona. Akā i ka wā e kuke ai, luku ʻia ka waikawa tartranic, no laila, ʻoi aku ka nui o ka kāpeti mata no ka poʻe momona nui.

ʻAʻole kolona a Kupa i nā manaʻo o nā huaora, akā aia ka hapa o lākou a i ka nui o ka nui no ka lāʻau. Waiwai nui ʻo Coleki ma ka huaʻala C, a i ka wā mālama, aneane ʻaʻole e luku ʻia. Mālama ʻia nō ia i loko o ka sauerkraut, ka mea, me ka hua ʻai, ʻo ia ka mea lawelawe o ka nui o ka huaora C i ka hoʻoilo. Nā kāpena keʻokeʻo keʻokeʻo mai 30 a 60 mg% o nā huaora C, i.e. ka nui o ka waihona like ma ka kaʻe a i ʻole nā ​​lemona. No ka uhi ʻana i ka pono o kēlā me kēia lā no ka nui o ka wai C, ua lawa ka 200 g o ka kāpeti.

Kālā. Ke kāloti nui nei nā kāroti no ke kino. ʻO nā mea waiwai a maikaʻi o kāloti paha e wehewehe ʻia e kona ʻano waiwai. Aia nā kāmoti i ka B, PP, C, E, K huaʻala, ʻike ka ʻōpoti i loko o ia mea - kahi mea e lilo ai i ka vitamin A i loko o ke kino kanaka. Aia kekahi kāmoti i nā minerala e pono ai no ke kino kanaka: potassium, hao, phosphorus, magnesium, cobalt, keleawe, iodine, zinc, chromium, nickel, fluorine, etc. Me nā kāmoti i nā aila pono e hoʻoholo i kona ʻakanui.

Aia ka kāloti i ka beta-carotene, ka mea e hoʻomaikaʻi i ka hana paru. ʻO ka Beta-carotene kahi mea noi mua i ka vitamin A. I ka manawa i ke kino, hoʻohuli ʻia ka carotene i ka vitamin A, he mea maikaʻi loa ia no nā wahine.
Hoʻohana ʻia ka pono o nā kāloti i ka meaʻaiʻai kanaka. He mea kūpono e kukami i nā kāloti mata, no ka mea e hoʻoikaika kēia i nā gums. Mai ka hoʻoliʻiliʻi ʻana o ka hua ʻōlelo A, e nui pono ana nā kāloti no nā keiki. Pono kēia vitamina no ka ʻike maʻamau, mālama ia i ka lole a me nā membous mucous i ke kūlana maikaʻi.
Apiikaa. Hāʻawi ka poʻe hoʻopono i ka maʻamau o ka pānaʻi o ka gastrointestinal a me ka ʻōnaehana ʻana, a hoʻohana pū ʻia no ka pale ʻana i ka constipation a hoʻonui i ka momona.

ʻO ka hoʻonohonohoʻana o nā huaʻala ma loko o 5 a 50 mg% o ka acid chlorogenic, kahi e kōkua ai e wehe i ka acid oxalic mai ke kino a, ma ka manawa ʻē, ka hana kino maʻamau.

Hoʻopiʻi i ka cholesterol koko haʻahaʻa ma muli o pectin a me nā kinipili pili. Hoʻokahi pū me kahi ʻāpana i kahi 3.5 g. fiber, i.e. oi aku ma 10% o ka mana o ka fiber o ka lā no ke kino. ʻO kahi ʻākala me kā kahi palahilele he 2.7 g. ʻōpala. Hoʻopili nā molekule pae mololi i ka kolesterol a hoʻopuka i kona neʻe ʻana mai ke kino, ma laila e hōʻemi ai i ka hoʻopau ʻana o ke pani ʻana i nā kīʻaha koko, nā puʻuwai puʻuwai. Loaʻa i nā mea āpau nā soluble fibers i kapa ʻia nā pectins, e kōkua ana e hoʻopaʻa a kāpae i ka kolamu nui i kūkulu ʻia i loko o ka ate. Nui ka nui o ka paukē o ka ʻōpū ma ka antioxidant quercetin, e hui pū ʻia me ka vitamin C e hoʻohana i nā lāʻau hōʻalapale i nā hopena maikaʻi ʻole i ke kino. Mahalo i pectin, loaʻa nō ka ʻoni i kahi ʻāpana o kona mana pale. Hiki iā Pectin ke nakinaki i nā mea kino e like me ke alakaʻi a me ka arsenic i loko o ke kino a wehe iā lākou mai ke kino. Hoʻopau i ka momona i loko o nā hua āpau e pale i ka constipation a kāpae i nā mea hōʻeha mai ke kino, a laila e hoʻemi ai i ka nui o ka maʻi kolo.

Nā hua waina - kahi diuretic kūpono, laxative a me expectorant, maikaʻi no nā maʻi o nā pūpū, nā māpuna, nā ate, nā gout a me nā hypertension, ma ke ʻano he tonic, he hopena antimicrobial. Loaʻa i ka wai waina he hopena tonic. He pono i ka emi o ke kaʻina hana o ka nūnū (asthenia) a me kahi haki. He ia diuretic a me nā diaphoretic waiwai. Hoʻoikaika i ka kolamu koko.

KA HOOLAHA ANA MAILI KULA

He aha kāu e pono ai:
4 mau hua liʻiliʻi
5-7 mau mākela o nā lau ʻalaʻulaʻula
Hiki i ka canuna tuna
ʻokiʻoki
hapa hapalua o kahi pālule
2 tbsp. puna o nā hua pā ((hiki ke hoʻololi ʻia me nā hua pākani)
ka paʻakai, ka pepa - e hoʻāʻo

Ke kuhi nei:
1 tbsp. puna o ka aila ʻoliva
1 punetēpō o ka pāpaʻa balsamic
1 tīpune wai lemon
1/4 tīpune lemon lemon
ka paʻakai a me ka pepa e hoʻāʻo ai

Pehea e hana ai i ka saliki huʻu me nā tuna i pau:

1. Kālila ʻoki ʻia i loko o nā ʻāpana ʻoki.

2. Kuhi i ka tuna o ka canale, ʻuwī liʻiliʻi a kāwili pū me ka lāʻau.

3. No ka hoʻoulu ʻana i ka wai, hoʻohui ʻia nā mea āpau.

4. Hāʻihi nā lau i ka lau a waiho ʻia ma kahi pā. E hoʻohui i nā tōmato, nā ʻoliki lau.

Nā mea waiwai

• 15 kalama o nā pine pine,
• 15 kalona o nā kinipōpōkihi
• 15 kalama o ka pistachios (unsalted),
• 1 kg o kaʻaila keʻokeʻo,
• 2 mau pāoʻi (chili),
• 1 kāwele ʻaila ʻulaʻula
• 3 punetēpō o ka ʻaila walnut,
• 2 punetēpō o ka wī walnut,
• 500 kalā o ka loihamu keke (ʻai a kāwele paha).
• 500 kalona o ka hau kūlohelohe,
• 2 mau kāmeka ke kāleka,
• 1 kaʻaole
• 1 punetēpō ʻōpua cayenne
• 2 teashel o ka paʻakai
• pepa a me ka paʻakai e hoʻāʻo.

ʻO nā kumuwaiwai no 6 lawelawe.

Limea

Holoi holoi i ka ʻōpala. A laila e wehe i ke kumu a ʻoki i ke poʻo i nā kaula manamana. E kau i ka kāpeti ma loko o kahi kīʻaha nui a pīpī ʻia me ʻelua kīpeka o ka paʻakai.

E hoʻomoʻi mālie i ka kāpiki me ka paʻakai. Pono e lilo i ka palupalu i ka hoʻolālā. E waiho i ka kāpeti e kū no 15 mau minuke.

E holoi i 2 mauʻu i nā mea kāwili, ʻoki ʻia i 2 mau ʻāpana, e kāpae i nā hua a me nā ʻāpana keʻokeʻo i loko. A laila ʻokiʻoki i nā ʻāpana liʻiliʻi a i ʻole nā ​​liʻiliʻi liʻiliʻi. Hana i ka hana me ka pōpō pepa.

E hōʻoia pono e holoi holoi i kou mau lima a mai hoʻopā i kou mau maka ma hope o ka hana me ka chili. A i ʻole, hiki iā lākou ke ʻeha a me ka puhi ʻana. Na ke kaikona capsantin e pili ana i kēia.

I kēia manawa pono ʻoe e kuʻi i nā ʻoliki a me ke kāleka a ʻokiʻoki i loko o nā ʻāpana liʻiliʻi. Pono hoʻi e hōʻoki i ka pūhaka. Hiki iā ʻoe ke kuai koke iā ia i loko o nā cubes. Pae ʻia.

Lawe i kahi pākī liʻiliʻi a me ka pāpaʻi i nā nīnū me ka ʻaʻa ʻole a i ka momona. ʻAʻole i lilo i ka manawa nui, ma kahi o kekahi mau minuke. Aia ke ʻano o ka ʻākala o nā nīnū maka i ka lewa, kau i waho o ka pā.

Hoʻohui i nā hua moa iʻa, loin, wela a me ka ʻani pepa i ka ʻōpala a hui maikaʻi.

Lawe i kahi kīʻaha liʻiliʻi a waiho i loko o ka pele i loko. Kāwili maikaʻi me ka ʻaila walnut a wīwī a hiki i ke ʻano. I kēia manawa e hoʻohui i ka bawang a me ke kāleka. E hoʻokomo i 2 mau kime o ka meli a i ʻole he mea momona a kāu mea e koho ai, ka manawa me ka paʻakai, ka ʻāina a me ka cayenne pepeke.

Hiki iā ʻoe ke kāwili i ka lole leʻa i mua a lawelawe ʻana i ka salad a me ka ʻaʻa ʻana i nā ʻāpana kūʻokoʻa. Inā makemake ʻoe, hiki iā ʻoe ke lawelawe pū me ka huhū la i ka salad. He mea ʻoluʻolu loa!