Pehea e kuke ai i ka palaoa ma ke kāpena (Plus Combos Flavour Delicious Pono ʻoe e hoʻāʻo)

Anter

• No ke aha ʻo Health ma AF ka olakino AF
• Pehea e kuke ai i ka palaoa ma ka Cob
• Kolo Maʻa Ma nā Cob Flavors a me nā Toppings
• Nānā no

ʻO ke kulina ma ka ʻupena e like me ke koa olakino o nā kauwela BBQ. No ka mea hiki iā ʻoe ke hoʻolei iā ia ma luna o ka ʻai a ʻai me kou mau lima, hele maikaʻi ia me nā ʻīlio wela, nā hamburgers, a me nā ʻāwīwī ice cream - akā hoʻohui ia i kahi meaʻai i makemake nui ʻia i ka papa kuhikuhi. ʻAʻole ia manaʻo pono ʻoe e ʻai maʻemaʻe. Ma ʻaneʻi, e ʻike i nā ala maikaʻi loa e kuke ai, luna, a ʻai i ke kulina ma ka pahu. (Hate pehea e loaʻa ai i loko o kou mau niho? E hoʻāʻo i kēia mau ʻano ʻākala-off-the-cob ma kahi o.)

No ke aha ʻo Health ma AF ka olakino AF

Hoʻokahi pepeiao nui o ka kulina ma ka pahu he 75 wale nō ka calorie a ma kahi o 4 grams o ka protein-plus, hoʻokahi tona o ka fiber no ka lawelawe ʻana. "He palaoa ka palaoa āpau a hāʻawi aku iā 4.6 gram o ka fiber i kēlā me kēia kīʻaha," i ʻōlelo ʻia e ka dietitian ʻo Christy Brissette, MS, RD "Mālama ka Fiber iā ʻoe i nā manawa āpau, kōkua i ka mālama ʻana i nā kō a me nā kiʻekiʻe o ke kō, a hiki ke kōkua iā ʻoe e hoʻokele i kou kaupaona," (E nānā hou aʻe e pili ana i nā pono o ka puluniu e lilo ai i mea nui.)

A, mahalo i kona hue melemele, ʻike ʻoe ua piha ia me nā antioxidants o ka powerhouse power. "Hoʻoili ʻia ka palaoa me nā antioxidant i kapa ʻia ʻo carotenoids, lutein a me zeaxanthin," wahi a Brissette. "Hiki i kēia mau antioxidant ke kōkua i ka pale a me ka mālama ʻana i ka maʻi kōlea a hoʻonui i kou olakino maka, e pale ana i ka cataract a me ka nalo ʻana o ka hihi ma hope o ke ola."

Bonus: Pono ia i ke kau. "ʻO ke kauwela ka manawa nui no ka kulina hou, ʻoiai ʻo Iune a me Iulai ka manawa kiʻekiʻe no ka hōʻiliʻili ʻana i ke kulina hou, e loaʻa ana i nā kulina ʻono a ʻoi aku ka ʻono," wahi a ka mea ʻai meaʻai ʻo Dana Angelo White, M.S., R.D.

Pehea e kuke ai i ka palaoa ma ka Cob

No ka kuke ʻana i ke kulina, aia kekahi mau ʻano ʻano like ʻole e hele ai.

Paila: "ʻO ke ala maʻamau e kuke ai i ka palaoa, ʻo ia ke hoʻolapalapa," i ʻōlelo ʻo Ashley Iovinelli, ka mea hoʻomaʻamaʻa integrative hoʻomaʻamaʻa a me ka blog blog ma Wheatgrass Warrior. Hānai i ka palaoa, a laila hoʻolei iā lākou i loko o kahi ipu nui o ka baila, wai paʻakai ma ke kapuahi no ʻelima mau minuke.

Pīkini uila: Inā he palaualelo liʻiliʻi ʻoe (ʻaʻohe hilahila ma ʻaneʻi!), hiki iā ʻoe ke hoʻomoʻa i ka palaoa microwave i loko o ka husk no ʻehā a ʻelima mau minuke, wahi a Iovinelli.

Grill: ʻO ka ʻai ʻana ka mea nui o ka manawa, akā waiwai loa ia. (P.S. ʻike anei ʻoe hiki iā ʻoe ke ʻūlū i nā avocados?!) Aia kekahi ala kikoʻī loa e ʻūlū i ka pepeiao maikaʻi o ke kulina: makemake ʻoe e kuke ma ka pā. i loko o kona ʻili (e mālama i ka pulu) no kahi o 20 mau minuke ka nui. ʻO ka mua, e huki hou i nā ʻili o waho (me ka wehe ʻole ʻana iā lākou), a wehe i nā kilika a pau. A laila huki i nā husks i luna e uhi i ka pepeiao, a kau i ka ʻai āpau ma ka pā. Ma hope o 15 mau minuke, huki i nā ʻili i lalo a waiho i ke kulina e noho pono ma ka pā no nā minuke he ʻelima i hala e hoʻohui i kahi smokiness ma ke ʻano he hopena, wahi a chef Mareya Ibrahim, ka mea hānai āpau a me ka mea hoʻokumu o Eat Cleaner. Hoʻopau me kahi koho koho o ka waiūpala i hoʻoheheʻe ʻia a i ʻole ka ghee a me ka pīpī o ka paʻakai kai. ʻ tiplelo Aʻe Pro: Inā makemake ʻoe i kahi pā liʻiliʻi ma kāu kulina, e hoʻihoʻi iā ia ma ka pā no ka mea keu 1 a 2 mau minuke, wahi a White.)

Kolo Maʻa Ma nā Cob Flavors a me nā Toppings

I kēia manawa ua kuke kāu palaoa, ʻo ka manawa kēia no ka hoʻoponopono ʻana.

ʻO ka mea mua, e hoʻohana i kahi momona e uhi ai i kāu kulina ma mua o ka kau ʻana i kāu mau mea i makemake ʻia. "ʻO ka carotenoids kekahi momona-soluble, ʻo ia hoʻi, ʻoi aku ka maikaʻi o kou kino i ka wā e ʻai ai ʻoe i kāu kulina me kekahi momona. No laila e hele i mua a hoʻohui i kahi pata, ʻaila ʻoliva, a i ʻole ʻaila avocado i kāu kulina ma ka cob," wahi a Brissette. (No ka mea maoli: ʻaʻole ʻino ka momona, e nā kāne.)

E hoʻāʻo i kēia mau ʻaoʻao a me nā hoʻohuihui ʻono:

• ʻO BKāko i wahī ʻia i ka acon ma ka Cob: He mea maikaʻi kēia meaʻai a Mareya no nā mea ʻiʻo. Wehe i nā husks mai ke kulina a hoʻolapalapa i nā ʻōpala a hiki i ka palu. Hoʻopili i kēlā me kēia i kahi ʻāpana o ka bacon manuahi nitrate a kāpīpī me ka oregano, kālika granulated, a me ka pepa. E wahī i nā pahu i hoʻopaʻa ʻia i ka pēpē i ka pepa alumini kaumaha a me ka ʻai a hiki i ka manawa e ʻai ai ka puaʻa; ma kahi o 8 a 10 mau minuke. E hoʻopau i ka aila ʻoi aku a paʻi me kahi kāwele pepa ma mua o ka leʻaleʻa.
• Kahi Feta Fery ma ka Cob: E hoʻohui i 2 punetēpuni o ka cheese feta, 1 punetēpē EVOO, kahi ʻāpana o ka oregano maloʻo, a me nā ʻāpana pepa ʻulaʻula (no ka 1-2 cobs), wahi a Mareya. E kāpīpī ma luna o ka moa i kuke ʻia a kuke ʻia.
• Mexicali Corn on the Cob: Hoʻohui 2 punetēpē cotija tī, 2 punetēpē ghee, hoʻokahi hapalua teaspoon puhi paka, kahi pīpī o ka paʻakai kai a me ka pepa ʻāwahi. Hoʻopili i ka palaoa i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha, wahi a Mareya.
• ʻO Citrus a me Herb Corn Ma ka Cob: ʻO nā mea kanu hou e like me ka basil, ka pāhiri, a me ka cilantro e hui maikaʻi ʻia me ka palaoa ma ka cob, wahi a Iovinelli. "ʻO kahi o kaʻu ala punahele e hoʻonani ai i ka kulina ʻo ia ka pena ʻana i ka pata i hoʻoheheʻe ʻia a hoʻohui i kahi wai lime hou, lau cilantro, pauka chili, paprika, a me nā ʻāpana puaʻa ʻaʻole i hoʻōla ʻia," wahi āna.
• ʻO Keoki a me ka palaoa palaoa ma ka Cob: E hoʻoheheʻe i kahi pata i loko o kahi pola a kāwili i kēlā i ke kulina. Ma kahi pā kaʻawale, e kāwili i nā palaoa, ka palaoa kālika, a me ka tī kao kao. "Laha maʻalahi ka paʻakai a hoʻoheheʻe ʻia ma luna o ka kulina wela a hoʻohui ka palaoa i kēlā hopena crispy hou," wahi a Iovinelli.
• Pumpkin Seed Pesto Corn on the Cob: E hahau i kekahi mau hua paukena homemade pesto me keia mea ai, me ka oluolu o Mareya: Ka mua, pan toast 1 kiaha hua paukena i hooheheeia ma luna o ka wela haahaa a ala, e lulu ana i kela manawa keia manawa; ma kahi o 5-6 mau minuke. Hoʻohui 1/2 kīʻaha cilantro (piha), 3 punetēpō EVOO (a i ʻole ka hui ʻana o ka aila hua ʻumeke a me EVOO), 1 punetune wai wai lemon, 1 punetēpē hū kō, 2 mau ʻalā hou, 1/2 teaspoon ka paʻakai kai, 1/2 teaspoon pepa keʻokeʻo, a me ka lāʻau i loko o kahi meaʻai a hiki i ka hana ʻana i kahi paʻi. E hoʻomoʻi i nā hua paukena i hoʻomoʻa ʻia a me ka pulse hou, a laila hohola ma ke kulina i kuke ʻia. (Hana e pili ana i 1 a me 1/2 mau kīʻaha pesto. Hiki iā ʻoe ke hoʻāʻo i kēia mau hana ʻimi pesto ʻē aʻe.)

Nānā no