Kālepa ʻo Cauliflower a pale i ka maʻi ʻaʻai

Anter

• ʻIkepili Nutritional
• Ka ʻAi Pipi Koʻolau Cauliflower
• Ka ʻAi Laiki Laila
• Kaʻai no ka cauliflower au gratin

ʻO ka Cauliflower kahi mea kanu mai ka ʻohana like me broccoli, a he koho maikaʻi loa ia e hoʻohana ai i nā papa hana hoʻēmi kino, no ka mea, he kakaikahi wale nō ka momona o ka momona a momona ka mea i loko o ka pulupulu, e kōkua ai e mālama i ke ʻano a hāʻawi iā ʻoe i ka māʻona hou aʻe.

Hoʻohui ʻia, no ka mea, he ʻono kūlike ʻole ia, hiki ke hoʻohana ʻia i nā ʻano like ʻole e like me ka salakeke, nā mea ʻono, kumu no nā pizza kūpono a ma ke ʻano he pani no ka laiki i nā papaʻai momona haʻahaʻa.

ʻO nā pono olakino nui o ka cauliflower:

1. Kōkua e lilo i ka paona, no ka mea waiwai ia i ka puluniu a he kakaikahi hoʻi kona mau calorie, e kōkua ana e hāʻawi iā ʻoe i ka māʻona me ka hoʻonui ʻole ʻana i nā calorie o ka papaʻai.
2. Hoʻonui i ka hele ʻana o ka ʻōpū, ma muli o ke ʻano o ka fiber;
3. Kāohi i ka maʻi ʻaʻai, no ka mea waiwai ia i nā antioxidants e like me ka wikamina C a me ka sulforan, ka mea e pale ai i nā hunaola;
4. Mālama olakino olakino, no ka mea, loaʻa kahi o ka potassium kiʻekiʻe i loko;
5. Hoʻonui i ka ʻili a hoʻoikaika i ka ʻōnaehana pale, ma muli o ke kiʻekiʻe o nā anti-oxidants;
6. Kōkua ma lāʻau gastritis, no ka mea, he sulforaphane kahi, kahi mea e hōʻemi i ka ulu ʻana o ka bacteria P. pylori;
7. Mālama ola kino iwi, no ka loaʻa ʻana o ka huaʻai K a me ka potassium.

E koho i kahi pua puaʻa hou maikaʻi, e nānā kekahi i kahi kūpaʻa, me ka ʻole o nā kiko o ka melemele a me nā kala ʻeleʻele, a he mau lau ʻōmaʻomaʻo e pili paʻa i ke koʻokoʻo. E ʻike pū i nā kumu maikaʻi he 7 e ʻai ai i ka broccoli.

ʻIkepili Nutritional

Hāʻawi ka papa aʻe i ka ʻike kūpono no 100 g o ka pua ʻaila maka a moa.

ʻO ka mahu ʻana i ka cauliflower a i ʻole ka hawewe uila ma kahi o ka paila ʻana e kōkua ia e mālama i kāna mau huaora a me nā minelala. No ke kōkua ʻana e mālama i kona kala keʻokeʻo, e hoʻohui i ka punetune o ka waiū a i ʻole ka wai lemon, i ka wai, a mai kuke i ka pua kō i loko o nā ipu hao aluminika a i ʻole nā ​​hao.

Ka ʻAi Pipi Koʻolau Cauliflower

Nā Pono:

• 1 kōpala kukuna
• 1 hua manu
• 1 kīʻaha o ka mozzarella
• 3 punetēpō o ka meaʻai kāmato
• 200 g tī mozzarella
• Nā kōmato ʻoki 2
• ½ ʻoki i ka ʻaka
• Pepper pepa ʻulaʻula i nā ʻāpana
• 50 g ʻoliva
• ʻO ka paʻakai, ka pepa, ka lau basil a me ka oregano e ʻono ai

Hoʻomākaukau hoʻomākaukau:

Kuke a, ma hope o ka hōʻoluʻolu, wili i ka cauliflower i kahi mea hana. E hoʻokomo i loko o kahi pola, e hoʻohui i ka hua manu, ka hapalua o ka tī, ka paʻakai a me ka pepa, e kāwili maikaʻi. E hamo i ka pā me ka waiūpaka a me ka palaoa, a hoʻohālikelike i ka palaoa cauliflower i loko o kahi ʻano pizza. E hoʻokomo i loko o ka umu i preheated ma 220 ° C ma kahi o 10 mau minuke a hiki i ka wā e hoʻomaka ai nā kala i nā kala. Wehe mai ka umu, e hoʻomoʻi i ka mea kōmato, ke koena o ka tī, nā ʻōmato, nā ʻaka, nā pepa a me nā ʻoliva, e kau ana i ka oregano, nā lau basil a me ka aila ʻoliva ma luna. Hoʻomoʻa hou no 10 mau minuke a i ʻole ka hoʻoheheʻe ʻia ʻana o ka tī. Hiki ke hoʻopiha i kēia pizza me nā mea hana āu i koho ai.

Ka ʻAi Laiki Laila

Nā Pono:

• . Kaulina
• ½ kīʻaha kīʻaha kīʻaha
• 1 ʻakaukau o ka kālika kāwili ʻia
• 1 punetēpē i kāpili ʻia i ka pāhiri
• ʻO ka paʻakai a me ka pepa ʻeleʻele e ʻono ai

Hoʻomākaukau hoʻomākaukau:

E holoi a hoʻomaloʻo i ka cauliflower i ka wai anuanu. A laila, wili i ka cauliflower i loko o kahi kahe mānoanoa a i ʻole kuʻi i ka mea hana me ka hoʻohana ʻana i ka hana pulse a hiki i ke ʻano o ka laiki. I loko o ka pā palai, kālua i ka ʻakaʻakai a me kālika, e hoʻomoʻi i ka cauliflower a e ʻūlū ma kahi o 5 mau minuke. ʻO ka wā me ka paʻakai, ka pepa a me ka pāhiri.

Kaʻai no ka cauliflower au gratin

Maikaʻi kēia papa hana no ka hakakā ʻana i ka maʻi ʻaʻai no ka mea he ʻelua mau mea e kōkua ai i ka pale ʻana a me ke kaua ʻana i ka maʻi ʻaʻai, ʻo ia hoʻi sulforaphane a me indole-3-carbinol.

Kōkua ʻo Sulforaphane i ka hana ʻana o nā enzymes e hoʻopau i nā toxins mai ke kino, ʻoiai ka mea indole-3-carbinol e hoʻemi ana i ka pae o nā estrogen i ke kino, ke hoʻonui ʻia, hiki ke alakaʻi i ke ʻano o nā tumors.

Nā Pono:

• 1 kōpala
• 1 aniani a me ka hapalua o ka waiū
• 1 punetune o ka ʻaila ʻoliva
• 1 punetēpō palaoa
• 4 punetēpē i paʻi ʻia me ka tī Parmesan
• 2 punetēpō palaoa
• paʻakai

Hoʻomākaukau hoʻomākaukau:

E holoi i ka cauliflower ma hope o ka hemo ʻana i nā lau. E kau i ka kāpena āpau i loko o ka pā, uhi me ka wai wela i hoʻowali ʻia me ka paʻakai a lawe mai i ke ahi e kuke ai. Ma hope o ka kuke ʻana, hemo mai ka wai, hoʻokahe a hoʻonohonoho i loko o kahi hohonu hohonu i hamo ʻia.

E hoʻonā i ka palaoa palaoa i ka waiū, ka wā me ka paʻakai a me ka kuke. E hoʻonā a hiki i ka mānoanoa ʻana, e hoʻomoʻi i kahi puna o ka aila a me ka tī, e hui maikaʻi a hemo. E hohola i ka kalima ma luna o ka cauliflower, e kāpīpī i ka palaoa a lawe i ka umu no ka pā.