Nā Meaʻai Ola: Spring & Summer Fig

Anter

• ʻO nā fiku maloʻo a me nā fiku hou kekahi o nā meaʻai olakino maikaʻi loa o ke ʻano, e hāʻawi ana i ka fiber ma mua o nā hua ʻē aʻe.
• Nā meaʻai e hoʻohana ana i nā fiku hou ma ke ʻano he meaʻai
• Ma keʻano he meaʻai maikaʻi
• Nā meaʻai e hoʻohana ana i nā fiku hou ma ke ʻano he mea ʻono
• Nānā no

ʻO nā fiku maloʻo a me nā fiku hou kekahi o nā meaʻai olakino maikaʻi loa o ke ʻano, e hāʻawi ana i ka fiber ma mua o nā hua ʻē aʻe.

Ke noʻonoʻo nei i ka pono olakino o nā fiku hou? Hāʻawi kēlā me kēia ʻai i ka potassium, calcium, magnesium, iron, polyphenols a me nā antioxidants e mana i kēlā me kēia kau aʻo. ʻO ka hua fiku hou a maloʻo paha e hoʻopōmaikaʻi i kou niho momona me ka maikaʻi o ka fiber kiʻekiʻe. Akā hōʻino wikiwiki lākou, no laila e hoʻohana iā lākou i loko o ʻelua mau lā, wahi a Sondra Bernstein, ka mea kākau o Ke Kaikamahine & Ka Fig Cookbook.

E hoʻāʻo iā lākou a pau ma ke ʻano he meaʻai māmā a i ʻole i nā ala ʻono i hōʻike ʻia ma lalo:

Nā meaʻai e hoʻohana ana i nā fiku hou ma ke ʻano he meaʻai

Hoʻohui i nā kīʻaha māla 3 kīʻaha, 1/4 kīʻaha crumbled tī waiū, 6 mau hapa fiku, a me 3 tbsp. pine kukui. E hoʻokuʻu me kahi lole o 2 tbsp. ka vīnega balsamic, 1/4 kīʻaha ʻaila, 1/4 tsp. wai lemi, a me ka paʻakai a me ka pepa e ʻono.

Ma keʻano he meaʻai maikaʻi

E ʻoki i 3 fiku, 1 maiʻa, 6 strawberries, a me 1/2 cantaloupe liʻiliʻi i ʻāpana liʻiliʻi. Hoʻopili i nā skewers ʻohe ʻeono a hoʻīni i ka wai lemon. E lawelawe me ka lemon lowfat a i ʻole ʻo vanilla yogurt no ka ʻūlū ʻana.

Nā meaʻai e hoʻohana ana i nā fiku hou ma ke ʻano he mea ʻono

Preheat umu i 350 ° F. Hoʻopulu i nā fiku 4 me 1 tbsp. meli a i ʻole maple syrup. E kau ma kahi pepa bakena; e hoʻomoʻa no 10 mau minuke. E lawelawe i nā fiku 2 ma luna o 1/2 kīʻaha lowfat vanilla paʻahau yogurt a i hōʻemi ʻia ka momona momona.

Nā pōmaikaʻi olakino o nā fiku hou (3) medium: 111 kalepona, 4 G puluniu, 348 mg potassium, 54 mg calcium

Nānā no