ʻO ka puaʻaʻulaʻula - he mea kanu ulu mai ka family Cruciferae, he huaʻai momona me nā lālāʻulaʻula'ōmaʻomaʻo a me kaʻono i ka meaʻala likeʻole, i pāhola mai ka Mediterranean.
Ma ka hoʻohuiʻana a me nā pono o ke kāpokiʻulaʻula
ʻO ke kalaponaʻulaʻula he mea momona, fiber a me nā mea hana biochemically,ʻo ia hoʻi: nā huaora (C, ka hui B a me ka PP) a me nā microelements (pūpū o ka pālolo, ka sodium, ka hao a me ka calcium). ʻO Anthocyanins, ka mea nāna e hāʻawi i nā lau i kaʻulaʻula'ōmaʻomaʻo, loaʻa nā antioxidant mana a me nā waiwai hoʻolālā. Hoʻopili kēia mau mea i keʻano o nā kīʻaha koko. I waena o nā mea'ē aʻe, aia nā lau o ke kāpokiʻulaʻula i nā mea hana e pale ai i ka uluʻana o ka maʻi.
He aha nā mea e hoʻomākaukau ai mai ke kāpokiʻulaʻula?
Hoʻohanaʻia ke kāpenaʻulaʻula he nui loa i ka hoʻomākaukauʻana i nā kaumū (ka liʻiliʻiʻole),ʻo ia ka mea i kūpono loa, no ka mea, ua nui loa ka waiwai i ka wā o ka welaʻana i ka wela. ʻO ka hoʻomākaukauʻana i nā kīlaʻau mai ke kāpenaʻulaʻula hou he mea maʻalahi ia, ua hui maikaʻiʻia me nāʻano hua likeʻole: me nā huaʻai hou a me nā hua, a me kaʻiʻo, ka iʻa a me ka iʻa.
ʻO ka meaʻai no ka salala maʻalahi o ke kāpokiʻulaʻula me nāʻeka a me nā greens
Mea Kai:
- ke kāpiliʻulaʻula - e pili ana i 500 g;
- rūpōʻulaʻula a keʻokeʻo paha, aiʻole leka - 1 pc.;
- ailaʻaila aiʻole kaʻaila mīmona - 4 tbsp. koko;
- lemon - 0,5 pcs. (aiʻole ka waina winika maʻamau - 1 mea puna);
- nā greens;
- paʻakai.
Hoʻomākaukau
Hiki mākou i ke kāpena, mālama mālie a hāpai i nā lima. Hoʻopili mākou i kahiʻohe i loko o nā apoʻelua a me nā kīʻahaʻeha. Hāpai mākou me kaʻaʻahu i hanaʻia i ka wai a lemona a me kaʻaila. E hoʻomaha a waiho i kahi no 10 mau minuke. Pāleʻa maikaʻi me nā meaʻalaʻulaʻula. Hiki iāʻoe ke hoʻokomo i loko o ka hoʻokumuʻana o kēia huameli salari (hanaʻia ka rhizome aʻekolu ma luna o ka'ati, kaʻokiʻoki i kahi pahi).
ʻO nā mea maikaʻi a pau, e hoʻopukaʻia kēia huamata, ināʻoe e hoʻokomo i loko o ka tīhi a iʻole nā kānina'ē aʻe i ka wahie hou: mozzarella, maʻana, aiʻole pe, 200 gram. Eʻokiʻoki mākou i ka lihi me nā'āpana liʻiliʻi. Heʻoi aku ka maikaʻi o ka liʻiliʻiʻana i ka paʻakai maloʻo ma luna o ka mea nui.
ʻAla maikaʻiʻo ka kīʻaleʻulaʻula me ka'āpana, ka lelo a me nāʻoliva
Mea Kai:
- ke kāpiliʻulaʻula - e pili ana i 500 g;
- squid - e pili ana i 500 g;
- Leek - 1 pahu;
- ʻO nāʻoliva i hoʻokumuʻia - 12-20 mau'āpana;
- Pākī Mediterranean;
- kekala - 2 cloves;
- kūpona aʻailaʻaila paha;
- ka waina uaina a wai wai paha.
Hoʻomākaukau
ʻO ka puaʻa ula iʻokiʻokiʻia, kahi iki a me ka palaka. Eʻokiʻoki mākou i nā leka i nā'ōmole liʻiliʻi, e hoʻokomo i ke kīʻaha me ka kāpī, hui me ka blanch,ʻo ia hoʻi, e hoʻokahe i ka wai kahe no 3-5 mau minuke, a ma hope iho, e hahaoʻia kāpīpī a me nā'ebona i loko o ka colander no kahi o 3 mau minuke.
Hoʻololi i kaʻalima a me ke kāpena i loko o kahi kīʻaha maʻemaʻe a hoʻopihaʻia me kahi pāpale i hanaʻia i ka waiūpaʻa a me ka vineka waina (ratio 3: 1). E hoʻomoʻa i kahi ālaʻi maikaʻi loa, i kālaiʻia i nā'ōpuni
Hoʻomaʻemaʻeʻia ka kahu a hoʻomoʻaʻia i loko o ka wai kohua no 3 mau minuke,ʻaʻole hou (inā lōʻihi ke kuke o ka kahu, e maloʻo konaʻiʻo e like me ke kino pale). Eʻokiʻoki i nā 'āpana a i nā'āpana paha, e hoʻonui i ka saladi a me ka hui.
I loko o ka hoʻohuiʻana o kēia sālaina, hiki iā ia ke komo pū me kahiʻohe kōpona i kālaiʻia (gram 300), a me ke broccoli a me ka puaʻaʻala. Pono e hoʻokuʻuʻia ka'ālika i loko o nā'āpana liʻiliʻi a hoʻopiliʻia me ke kāʻeiʻulaʻula a me nāʻaila.
Hiki ke hoʻohanaʻia kēia kīʻaha ma keʻano he kūʻokoʻa, me ka wainaʻeleʻele aiʻole keʻokeʻo keʻokeʻo, ka palaoa bale bale a me ka palaoa bezdrozhzhevym.