7 mau ala maikaʻi e lawe mai ai i ka kuke hikina waena i loko o kāu lumi kuke

Anter

• Eggplant
• Pulses
• Pomegerane
• Pistachios
• Pomegranate Molasses
• Zaʻatar
• Harissa
• Nānā no

Ua ʻoliʻoli paha ʻoe i ka kuke Hikina Waena ma hoʻokahi kiko a i ʻole kekahi (e like me kēlā hummus a me falafel pita mai ke kaʻa kalaka ʻaʻole hiki iā ʻoe ke lawa). Akā he aha ka mea ma waho o kēia mau meaʻai hikina a puni waena? ʻO kēia ka manawa kūpono loa e aʻo hou ai: Ua kapa ʻia ka ʻai o Middle East ʻo kekahi o nā ʻano meaʻai kiʻekiʻe loa no 2018 na Whole Foods. (BTW, ʻo ka meaʻai Hikina Hikina paha ka meaʻai Mediterranean hou.) ʻO ka pōmaikaʻi, ua loaʻa paha iā ʻoe kekahi mau meaʻai maʻamau a i ʻole nā ​​​​mea ʻala i kāu lumi kuke i kēia manawa, a hiki iā ʻoe ke hopu maʻalahi i nā mea ʻē aʻe ma kahi supermarket kūikawā a i ʻole ma kou wahi. hale kūʻai.

Eia kekahi mau meaʻai ʻono o ka Middle East pono ʻoe e ʻike e pili ana:

Eggplant

Hāʻawi ʻo Eggplant i kahi ʻano ʻiʻo ʻoluʻolu a paʻa i nā kīʻaha mea kanu o ka Middle East, me nā kīʻaha e like me ka baba ghanoush i hana ʻia me ke kāleka, lemon, tahini, a me kumine. Eia kekahi, ʻo ka eggplant kahi kumu maikaʻi o ka fiber a loaʻa nā huaora a me nā minela e pono ai nā wahine ikaika, e like me ka folate a me ka potassium. (ʻO kahi manaʻo meaʻai ʻono hou aʻe: ʻO Joan Eggplant Sloppy Joes no kahi Meaʻai Meaʻai Mea Ola)

Pulses

ʻO nā kīʻaha e like me nā pīni maloʻo, nā līlī, a me nā pīpī kahi waiwai nui o ka meaʻai o ka Middle East ma muli o ka nui o nā ipu kuʻuna i hoʻokumu ʻia. ʻO ka līpī kahi kī nui o ka mujadara pā ipu, i hana ʻia me ka lihi, ka laiki, nā ʻaka, a me ka aila ʻoliva. A ʻo nā pīpī (ʻokoʻa ka pāʻani ʻana i kahi hana nui i kāu falafel a me hummus aloha) ʻo ia ka mea nui i lablabi, kahi ʻōpala kuʻuna i kālua ʻia me ka kālika a me ka kumino. (E nānā: 6 mau mea olakino olakino e hoʻohuli iā ʻoe i nā pulse)

Pomegerane

Me kahi ʻulaʻula ʻulaʻula ruby ​​momona, hana nā pomegranate aril i kahi hoʻohui nani i kēlā me kēia papa ʻaina Hikina Waena. Pākuʻi pū nā pomegerane i kahi crunch ʻoluʻolu a hū ka juiciness i nā kīʻaha kuʻuna e like me ka saleta lentil a i ʻole ka moa a i ʻole ka mea hipa hipa. ʻAʻole e haʻi ʻia, ʻo ka pomegranate arils kahi kumu maikaʻi loa o ka fiber a me nā huaora C a me K, a he kumu maikaʻi lākou o ka pālolo, folate, a me ke keleawe. (ʻAe, hiki i nā pomegerane hou ke paʻakikī e wehe. Eia pehea e ʻai ai i ka pomegerane me ka hana ʻole iā ʻoe iho.)

Pistachios

Ma kahi o ia wahi, loaʻa nā pistachios i nā mea ʻono a me nā mea ʻai i waena o ka Middle East e like me ka baklava kuʻuna, i hana ʻia me nā papa o ka palaoa filo a me ka meli, a i ʻole maamoul, kahi kuki i piha i ka pistachio. E ʻike ʻoe i nā pistachios i kāpīpī ʻia ma luna o nā kīʻaha ʻono e like me ka pilaf laiki a i ʻole ka moa ʻala. Inā hoʻohana ʻia i loko o ka ʻono a i ʻole nā ​​​​mea ʻono, e hāʻawi ka pistachios ma mua o 10 pakeneka o kāu waiwai i kēlā me kēia lā no ka fiber a me nā huaora a me nā minela koʻikoʻi e like me B6, thiamin, copper, a me phosphorous, ʻaʻole hoʻi e haʻi aku i ka protein i hoʻokumu ʻia i nā mea kanu a me nā momona monounsaturated. (E ʻike i kēia mau ʻano meaʻai meaʻai pistachio maikaʻi e hoʻomāʻona i kou niho momona.)

Pomegranate Molasses

ʻO ka momona a me ka syrupy, ʻo ka pomegranate molasses he wai pomegerane wale nō ia i hoʻemi ʻia i kahi ʻano mānoanoa like-noʻonoʻo balsamic vinegar glaze. Hiki ke hoʻohui i ka ʻono a me ka hohonu i ka moa moa, nā mea kanu, a me nā ʻiʻo. Maliʻa paha ʻo ka papa ʻaina kaulana loa no nā mole pomeraite he muhammara, kahi kūpenu i hiki ke pani wale i kāu pulina tzatziki i kēia manawa. Hana ʻia ka laha spicy me nā walnuts, nā pepa ʻulaʻula i hoʻomoʻa ʻia, a me nā molake pomegranate, a maikaʻi loa me ka pita i hoʻomoʻa ʻia, nā ʻai i kālua ʻia, a me nā mea ʻai maka.

Zaʻatar

ʻO Zaʻatar kahi hui ʻala kahiko o ka Middle East i hana ʻia me nā mea kanu maloʻo e like me koume, oregano, sumac, marjoram, hua sesame toasted, a me ka paʻakai, akā ʻokoʻa ke ʻano kikoʻī ma muli o ka ʻāina. Hiki iā ʻoe ke noʻonoʻo iā zaʻatar e like me ka paʻakai, kahi mea hoʻonani ʻono e hana maikaʻi me nā ipu wale nō. E kāpīpī iā ia i loko o ka ʻaila ʻoliva no kahi ʻuʻu ʻono no ka pita a i ʻole ka berena ʻuʻuku, a hoʻohana i loko o nā lole, raiki, salakeke, ʻiʻo, a me nā mea kanu. (E pili pū ana: Nā meaʻai maikaʻi Exotic i hana ʻia me nā hui ʻala ʻokoʻa)

Harissa

He sriracha paha ko ʻAsia, akā he ʻokoʻa ko ka Hikina Waena, ʻoi aku ka ikaika a me ka smokier sauce e lawe mai i ka wela. ʻO Harissa kahi paʻi chili pepa wela i hana ʻia me ka pepa ʻulaʻula i hoʻomoʻa ʻia, kālika, a me nā mea ʻala e like me ka coriander a me ka kumino. E hoʻohana i ka harissa e like me kāu e hana ai i kekahi mea wela - e hoʻohui i nā hua manu, burgers, pizza, ʻaʻahu, ʻai ʻai, moa, a i ʻole pasta. ʻIke ʻoe ... nā mea a pau. A inā makemake ʻoe e helu ʻē aʻe i nā helu bonus o ka Middle East, e hoʻohana i ka harissa i loko o nā ipu kuʻuna e like me hummus, shakshuka (kahi kīʻaha kōmato me nā hua moa i hoʻomoʻa ʻia), a i ʻole me kahi hamo no nā ʻai i hoʻomoʻa ʻia. (A laila, e ho'āʻo i ka harissa i loko o kēia pā moa Moroccan me nā ʻoliva ʻōmaʻomaʻo, ka moa, a me ka kale.)

Nānā no