Mai Bulgar a Quinoa: He aha ka palaoa kūpono no kāu papaʻai?
Anter
- No ke aha he maikaʻi nā mānoanoa iaʻu?
- Pehea e hoʻonui ai i ka meaʻai o nā ʻano hua?
- Hoʻoikaika ka huaʻai olakino olakino
- ʻAmelani
- E hoʻāʻo i kēia mau meaʻai
- ʻO Barley
- E hoʻāʻo i kēia mau meaʻai
- Laiki palaunu
- E hoʻāʻo i kēia mau meaʻai
- Bulgur
- E hoʻāʻo i kēia mau meaʻai
- ʻO Couscous
- E hoʻāʻo i kēia mau meaʻai
- Freekeh
- E hoʻāʻo i kēia mau meaʻai
- ʻO Quinoa
- E hoʻāʻo i kēia mau meaʻai
- Nā hua palaoa
- E hoʻāʻo i kēia mau meaʻai
- Pasta palaoa holoʻokoʻa
- E hoʻāʻo i kēia mau meaʻai
- ʻO kahi wehewehe kikoʻī o kēlā me kēia palaoa a pehea e kuke ai
E aʻo e pili ana i 9 mau lūlū maʻamau (a ʻaʻole-like-maʻamau) me kēia kiʻi.
Hiki iā ʻoe ke ʻōlelo aʻe ke ʻike nei ʻo ʻAmelika i ka kenekulia 21 i ka hoʻoulu hou ʻana i ka palaoa.
He ʻumi mau makahiki i hala aku nei, ʻo ka hapanui o mākou ʻaʻole i lohe e pili ana i nā hua liʻiliʻi e like me ka palaoa, ka laiki, a me nā couscous. I kēia manawa, ʻo nā huaʻai laina laina hou (a i ʻole ʻoi aku ka pololei, kahiko).
ʻO ka hoihoi i nā mea hana kūikawā a me kahi uptick i ka hele ʻana me ka gluten-ʻole i hoʻokau i ka kaulana o nā ʻano hua kū hoʻokahi.
Mai bulgur a me quinoa a freekeh, nui nā koho e koho ʻia mai ka wā e noʻonoʻo ana ʻoe i nā papa ʻaina awakea.
Inā ʻoe e ʻike iki i kahi kai o nā hua nui he nui, ua uhi mākou iā ʻoe i kēia alakaʻi i ka meaʻai a me nā ʻano kuke o nā ʻano mea maʻamau a me nā mea maʻamau ʻole.
Akā ʻo ka mea mua, eia ka mea hōʻoluʻolu wikiwiki i nā hua palaoa like he, a me nā mea a lākou e hāʻawi ai no ke olakino.
No ke aha he maikaʻi nā mānoanoa iaʻu?
ʻO kahi palaoa kahi hua liʻiliʻi, hiki ke ʻai i ʻohi ʻia mai kahi mea kanu i ka ʻohana mauʻu. ʻO nā kumuwaiwai o kēia ʻano hua me ka palaoa, laiki, a me ka palaoa.
ʻO nā hua he nui e hele i nā inoa like ʻole nā derivatives wale nō o kēia mau mea kanu kumu i ʻike nui ʻia. ʻO Bulgur, kahi laʻana, he palaoa holoʻokoʻa, māwae, a kuke hapa ʻia.
I kekahi manawa, ʻo nā mea ʻai a mākou e noʻonoʻo ai, ʻaʻole pili pono nā huaʻai i kēia mahele, ʻoiai ʻaʻole lākou e ʻenehana mai nā mauʻu a ua wehewehe maikaʻi ʻia ma ke ʻano he "pseudocereals." Eia nō naʻe, no nā hana kūpono, ʻo nā psuedocereals e like me ka quinoa a me ka amaranth e helu pinepine ʻia ma ke ʻano he huaʻai e pili ana i ka meaʻai.
Hana ke kīʻaha i kahi koho maikaʻi loa no ke olakino no ka mea aia lākou i ka fiber, B-vitamins, protein, antioxidants, a me nā meaola ʻē aʻe.E ʻohi i nā keu pono loa, paipai ka USDA e hana i ka hapalua o kāu mau lūlū i nā kīʻaha āpau.
Pehea e hoʻonui ai i ka meaʻai o nā ʻano hua?
Eia kahi nānā i ke ʻano o nā ʻano nā ʻano mea like ʻole, mai nā kūlana kahiko a i nā newbies liʻiliʻi, i ka mākeke mainstream.
Hoʻoikaika ka huaʻai olakino olakino
Inā ʻaʻole ʻoe e ʻike pehea e lawelawe ai i ka palaoa e like me bulgur a freekeh paha, pono paha ʻoe i kahi hoʻouluulu liʻiliʻi. He aha kāu e ʻai ai i nā hua amaranth a i ʻole nā hua palaoa me?
Eia kekahi mau laʻana maikaʻi e hoʻomaka ai:
ʻAmelani
ʻOiai he ʻenehana kahi ʻanoʻano, loaʻa i ka amaranth nā huaora like e like me ka palaoa holoʻokoʻa. Hoʻohui ʻia, piha me ka magnesium a me ka phosphore, nā minelala e kākoʻo i nā iwi olakino.
E hoʻāʻo i kēia mau meaʻai
ʻO ka ʻaina kakahiaka ʻo Amaranth me Walnuts a me Honey ma o Epicurious
Hoʻomoʻa ʻia ʻo Zucchini Amaranth Patties ma o Veggie Inspired
ʻO Barley
Ke kūʻai ʻana i ka bale, e ʻike pono i ka bale huluhulu (aia mau ka ʻili waho), ma kahi o ka bale momi, i hoʻomaʻemaʻe ʻia.
E hoʻāʻo i kēia mau meaʻai
ʻO Mushroom Ginger Soup me Hulled Barley ma o Food52
Pāleka ʻo Risley Kūleʻa me ka Cauliflower ma o New York Times
Laiki palaunu
ʻO kahi hele gluten-ʻole nui ke makemake ʻoe i ka laiki, e hoʻomanaʻo ʻoi aku ka lōʻihi o ka laiki ʻeleʻele e hoʻomākaukau ai ma ke kapuahi a i ʻole i kahi mea kuke laiki ma mua o ka laiki keʻokeʻo. Heluhelu ma 40-45 minuke.
E hoʻāʻo i kēia mau meaʻai
Rice Fried Fried with Brown Brown Rice and Egg via ʻO Culinary Hill
ʻO Turkey, Kale, a me Brown Roup Soup ma o ka Pūnaewele ʻAi
Bulgur
ʻO ka palaoa Bulgur ka mea i makemake nui ʻia i nā kīʻaha Waena Waena, a like like me couscous a i ʻole quinoa.
E hoʻāʻo i kēia mau meaʻai
Nā Pork Chops me Bulgur Stuffing ma o Martha Stewart
ʻO Salbo Tabbouleh ma o ka pā Kuʻuna
ʻO Couscous
E hōʻoia i nā lepili a me nā lepiliʻai e hōʻoia i ka couscous he palaoa āpau e loaʻa ai ka nui o ka meaʻai. Hiki ke hoʻomaʻemaʻe ʻia ʻo Couscous, ma mua o ka palaoa holoʻokoʻa.
E hoʻāʻo i kēia mau meaʻai
Nā Cakes Couscous Broccoli a me Cauliflower ma o Uproot Kitchen
ʻO Salmon wikiwiki a me Couscous me Cilantro Vinaigrette ma o The Kitchn
Freekeh
ʻO kahi mea nui nō hoʻi i ka meaʻai ma waena o ka Hikina Hikina, piha ia me ka fiber a me nā pono ponoola, e like me ka protein, hao, a me ka calcium
E hoʻāʻo i kēia mau meaʻai
ʻO Rouled Cauliflower, Freekeh, a me Garlicky Tahini Sauce ma o Cookie lāua ʻo Kate
Freekeh Pilaf me Sumac ma o Saveur
ʻO Quinoa
ʻOiai ʻo ka quinoa he gluten-kūlohelohe, aia i loko o nā mea hoʻohui i loaʻa i kekahi mau noiʻi hiki ke hoʻonāukiuki i kekahi poʻe me ka maʻi celiac. Hōʻike nā noiʻi ʻē aʻe ʻaʻole pili i ka poʻe i ka maʻi gluten.
Inā loaʻa ʻoe i ka maʻi celiac, e kūkākūkā me kāu ʻoihana olakino e hoʻomaopopo pono inā hoʻohui maikaʻi i ka quinoa i kāu papaʻai he mea maikaʻi nāu.
E hoʻāʻo i kēia mau meaʻai
ʻO Slow Cooker Enchilada Quinoa ma o ʻelua mau pī a me kā lākou Pod
Load Greek Quinoa Salad ma o ka Half Baked Harvest
Nā hua palaoa
ʻO kēia mau hua palaoa palaoa nāona a me ka nutty, e hoʻohui ana i kahi ʻano maikaʻi a me ka ʻono i nā meaʻai.
E hoʻāʻo i kēia mau meaʻai
ʻO ka palaoa berry palaoa me nā melo a me nā cranberry ma o Chew Out Loud
ʻO ka moa, Asparagus, Tomato maloʻo lā, a me nā hua palaoa ma o Mom Foodie
Pasta palaoa holoʻokoʻa
ʻOi aku ka haʻahaʻa o nā calorie a me nā kalakea a ʻoi aku ke kiʻekiʻe o ka fiber ma mua o ka counterpart pasta keʻokeʻo i hoʻomaʻemaʻe ʻia, e hoʻāʻo e kuapo no kahi mea maʻalahi, ʻoi aku ka olakino.
E hoʻāʻo i kēia mau meaʻai
Lemony Asparagus Pasta ma o ka ʻAʻai ʻana
ʻO Spaghetti a me ka palaoa holoʻokoʻa ma o 100 mau lā o kaʻai maoli
ʻO kahi wehewehe kikoʻī o kēlā me kēia palaoa a pehea e kuke ai
Inā makemake ʻoe e hele i mua e hoʻokolohua me ka ʻole e ukali i kahi papa hana, hiki iā ʻoe ke ʻike i ka ʻike e pili ana i ka hoʻomākaukau ʻana i kēlā me kēia palaoa ma lalo. Hoʻokumu ʻia ka ʻike pono āpau i hoʻokahi kīʻaha o ka palaoa i moʻa.
| ʻO ka palaoa (1 kīʻaha) | He aha kēīa? | Kalepona | Pūmua | Momona | Kālika | Puluniu | Loaʻa ka gluten? | Hana kuke |
| ʻAmelani | Nā hua starchy edible o ka mea kanu amaranth | 252 Kal | 9 g | 3.9 g | 46 g | 5 g | Aʻole | Hoʻohui 1 mau ʻāpana amaranth me 2 1 / 2-3 mau ʻāpana wai. E hoʻolapalapa, a laila palu, uhi ʻia, a 20 mau minuke. |
| ʻO Barley | ʻO kahi palaoa i ka ʻohana mauʻu Poaceae | 193 kal | 3.5 g | 0.7 g | 44,3 g | 6.0 g | Ae | Hoʻohui 1 ʻāpana bale a me 2 mau ʻāpana wai a wai ʻē aʻe i kahi ipu. E hoʻolapalapa, a laila simmer, uhi ʻia, 30-40 mau minuke. |
| Laiki palaunu | ʻO ka hua o ka mauʻu ʻOryza Sativa, ʻōiwi no ʻAsia a me ʻApelika | 216 kal | 5 g | 1.8 g | 45 g | 3.5 g | Aʻole | Hoʻohui i nā nui o ka laiki a me ka wai a i ʻole nā wai ʻē aʻe i kahi kōpena. E hoʻolapalapa, a laila simmer, uhi ʻia, ma kahi o 45 mau minuke. |
| Bulgur | ʻO ka palaoa holoʻokoʻa, māwae, a me kahi hapa i hoʻomoʻa mua ʻia | 151 kal | 6 g | 0.4 g | 43 g | 8 g | Ae | Hoʻohui 1 ʻāpana bulgur me nā wai ʻelua a i ʻole nā wai ʻē aʻe i kahi ipu. E hoʻolapalapa, a laila simmer, uhi ʻia, 12-15 mau minuke. |
| ʻO Couscous | Nā kinipōpō o ka palaoa durum i haki | 176 kal | 5.9 g | 0.3 g | 36.5 g | 2.2 g | Ae | E ninini i 1 1/2 mau paila wai a i ʻole nā wai ʻē aʻe ma mua o ka ʻāpana couscous. E noho, uhi ʻia, 5 mau minuke. |
| Freekeh | ʻO ka palaoa, ʻohiʻohi ʻoiai ʻōpio a ʻōmaʻomaʻo | 202 Kal | 7.5 g | 0.6 g | 45 g | 11 g | Ae | Hoʻohui like i nā nui o freekeh a me ka wai i loko o kahi kō. E hoʻolapalapa, a laila palu i 15 mau minuke. |
| ʻO Quinoa | ʻO kahi hua mai ka ʻohana like me ka milo | 222 kal | 8.1 g | 3.6 g | 39.4 g | 5.2 g | Aʻole | E holoi holoi iā quinoa. Hoʻohui i ka ʻāpana quinoa a me nā ʻāpana 2 i ka wai a i ʻole nā wai ʻē aʻe i kahi ipu. E hoʻolapalapa a hoʻolapalapa, uhi ʻia, 15-20 mau minuke. |
| Nā hua palaoa | ʻO ka kernel o ka palaoa a pau | 150 kal | 5 g | 1 g | 33 g | 4 g | Ae | Hoʻohui i nā hua hua palaoa ʻāpana 1 me nā wai ʻekolu a i ʻole nā wai ʻē aʻe i kahi kōpena. E hoʻolapalapa, a laila simmer, uhi ʻia, 30-50 mau minuke. |
| Pasta palaoa holoʻokoʻa | Hoʻokomo ʻia ka palaoa palaoa i palaoa, a laila maloʻo | 174 kal | 7.5 g | 0.8 g | 37.2 g | 6.3 g | Ae | E hoʻolapalapa i kahi ipu o ka wai paʻakai, e hoʻohui i ka pasta, e ʻūlū e like me nā kuhikuhi pūʻolo, kahe. |
No laila, e uhaʻi! (A i ʻole e paila ana, e ʻū ana, a i ʻole ka mahuahi.) ʻAʻole hiki iā ʻoe ke hele hewa i ka loaʻa ʻana o nā kīʻaha āpau i kāu papaʻai.
ʻO Sarah Garone, NDTR, kahi mea hānai, mea kākau olakino freelance, a me ka mea kākau blog meaʻai. Noho ʻo ia me kāna kāne a me ʻekolu mau keiki ma Mesa, ʻAlikona. E ʻike iā ia e kaʻana like ana i ka ʻike olakino olakino olakino i ka honua a me (ka hapanui) nā papa kuhikuhi olakino ma He Leta Aloha i ka ʻAi.
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