7 mau pono olakino nui o ke kulina (me nā ʻōkuhi olakino)

Anter

• 4. ʻO ka moa moa a me ka palaoa kulina

ʻO ka palaoa kahi ʻano cereal like ʻole i loaʻa he mau pono olakino e like me ka pale ʻana i kou maka, no ka mea waiwai ia i nā antioksant lutein a me zeaxanthin, a me ka hoʻomaikaʻi ʻana i ke olakino ʻōpū, ma muli o ka nui o ka ʻikepili fiber, hiki ʻole ke waiho ʻia.

Hiki ke hoʻopau ʻia kēia cereal i nā ʻano like ʻole, a hiki ke hoʻohui ʻia i nā salakeke a me nā ʻopa, a ʻoi aku ka hoʻohana ʻia ʻana no ka hana ʻana i nā pōpō, nā pai, hominy a i ʻole mush, no ka laʻana.

Nā Pono:

• 2 mau ʻōmato nui (500 g);
• 1 avocado nui;
• 1/2 kēpau o ka kānana ʻōmaʻomaʻo i ninini ʻia;
• 1/2 onion i nā pā;
• 30 g o ka tī keʻokeʻo i ʻoki ʻia i loko o nā cubes.

No ka vinaigrette:

• 2 punetune o ka ʻaila ʻoliva;
• 1 punetune o ka vīnega;
• 2 punetēpō o ka wai;
• 1/2 punetēpō o ka sinapi;
• 1 1/2 teaspoon o ka paʻakai;
• ʻO kahi pinch o ka pepa.

Hoʻomākaukau hoʻomākaukau:

E holoi aʻokiʻoki i nā tōmato i loko o nā cubes, ʻoi aku ka maikaʻi me ka ʻole o nā hua, a hana like me ka avocado. E hoʻonoho i ka ʻōmato, ka ʻaka, ka tī, ka ʻako a me ka palaoa i loko o kahi pahu. E kuʻi i nā mea hana āpau a hiki i ka hui like ʻana a laila hoʻohui i ka salakeke.

4. ʻO ka moa moa a me ka palaoa kulina

Nā Pono:

• 1 / ʻoki moa ʻili ʻole i ʻoki ʻia i mau ʻāpana;
• 2 lita o ka wai;
• 2 mau pepeiao o ke kulina i ʻoki ʻia i mau ʻāpana;
• 1 kīʻaha o ka paukū diced;
• 1 kīʻaha o nā kāloti diced;
• 1 kīʻaha o ka uala paʻi;
• 2 mau lālā o ka coriander ʻokiʻoki;
• 1/4 o ka pepa poni;
• 1 lālā chives;
• 1/2 ʻoki ʻokiʻoki nui i ka hapalua;
• 2 teaspoon o ka ʻaila ʻoliva;
• ʻOki ʻoki ʻoki ʻoki i loko o nā pahu a me 2 mau koloka o ke kālaki ʻulupā;
• ʻO ka paʻakai a me ka pepa e ʻono.

Hoʻomākaukau hoʻomākaukau:

E hoʻonoho i ka aila i loko o ka ipu hao nui e kālua i ka ʻaka ma nā pahu a me nā ʻāpala ʻōpala i paopao ʻia. A laila hoʻohui i ka wai, ka moa, chives, ʻokiʻoki ka ʻaka i ka hapalua, ka pepa, nā ʻāpana o ke kulina, ka paʻakai a me ka pepa e ʻono ai.

E hoʻolapalapa a hiki i ka palu ʻana o ka palaoa a me ka moa a laila hoʻohui i nā mea kanu a pau a hemo i ka pepa a me ka chives. Ke palupalu nā mea hana āpau, e hoʻohui i ka coriander i ʻokiʻoki ʻia. He mea nui ia e hemo mālie i ka hua e hana ai i ka pala.