Mea Kākau: Randy Alexander
Lā O Ka Hana: 1 Apelila 2021
HōʻAno Hou I Ka Lā: 27 Ianuali 2025
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Mai Bulgar a Quinoa: He aha ka palaoa kūpono no kāu papaʻai? - Ola Kino
Mai Bulgar a Quinoa: He aha ka palaoa kūpono no kāu papaʻai? - Ola Kino

Anter

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 PuluniuLoaʻa ka gluten?Hana kuke
ʻAmelaniNā hua starchy edible o ka mea kanu amaranth252 Kal9 g3.9 g46 g5 gAʻoleHoʻohui 1 mau ʻāpana amaranth me 2 1 / 2-3 mau ʻāpana wai. E hoʻolapalapa, a laila palu, uhi ʻia, a 20 mau minuke.
ʻO BarleyʻO kahi palaoa i ka ʻohana mauʻu Poaceae193 kal3.5 g0.7 g44,3 g6.0 gAeHoʻohui 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 palaunuʻO ka hua o ka mauʻu ʻOryza Sativa, ʻōiwi no ʻAsia a me ʻApelika216 kal5 g1.8 g45 g3.5 gAʻoleHoʻohui 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.
BulgurʻO ka palaoa holoʻokoʻa, māwae, a me kahi hapa i hoʻomoʻa mua ʻia151 kal6 g0.4 g43 g8 gAeHoʻohui 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 CouscousNā kinipōpō o ka palaoa durum i haki176 kal5.9 g0.3 g36.5 g2.2 gAeE 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.
FreekehʻO ka palaoa, ʻohiʻohi ʻoiai ʻōpio a ʻōmaʻomaʻo202 Kal7.5 g0.6 g45 g11 gAeHoʻohui 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 QuinoaʻO kahi hua mai ka ʻohana like me ka milo222 kal8.1 g3.6 g39.4 g5.2 gAʻoleE 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 palaoaʻO ka kernel o ka palaoa a pau150 kal5 g1 g33 g4 gAeHoʻohui 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 holoʻokoʻaHoʻokomo ʻia ka palaoa palaoa i palaoa, a laila maloʻo 174 kal7.5 g0.8 g37.2 g6.3 gAeE 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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