ʻO ka meaʻai wikiwiki a maʻalahi: Avocado Pesto Pasta

Anter

• He aha kāu e makemake ai
• Hoʻomākaukau i ka pasta
• ʻO Pesto Perfection
• Ka Huahana Hopena
• Pōmaikaʻi Nutritional Bonus
• Nānā no

E kīkeke ana kou mau hoa i kou puka i loko o 30 mau minuke a ʻaʻole ʻoe i hoʻomaka e kuke i ka ʻaina ahiahi. Kamaʻāina ke kani? Ua hele mākou a pau i laila-ʻo ia ke kumu e loaʻa ai i kēlā me kēia kanaka kahi meaʻai wikiwiki a maʻalahi i hiki ʻole ke hoʻohauʻoli. ʻO kēia pasta pākana avocado mai ka chef vegan lanakila Chloe Cascorelli i loaʻa ka hana. Hoʻohui, ʻoi aku ke olakino ma mua o nā mea āpau āu e ʻike ai ma ka papa kuhikuhi lawe.

ʻO kaʻu manaʻo lawelawe: e hoʻopili i kēia pā me nā greens i hui ʻia a i ʻole ka saladi lettuce i kiola ʻia i loko o kekahi mau kulu o ka ʻaila ʻoliva a me ka vīnega balsamic. ʻO ka hope, e hoʻohui i kahi aniani o ka pinot noir i hoʻopiha ʻia i ka antioxidant a loaʻa iā ʻoe ka meaʻai Italia maikaʻi loa.

He aha kāu e makemake ai

Pasta laiki brown (1 pūʻolo)

No ka pesto:

1 puʻupuʻu basil hou

½ kīʻaha paina

2 avocados

2 punetune wai lemon

½ kīʻaha aila ʻoliva

3 cloves kālika

ʻO ka paʻakai kai

Pepa

Hoʻomākaukau i ka pasta

E hoʻolapalapa i ka wai ma luna o ka wela nui ma luna o ka umu (e hoʻohana ma kahi liʻiliʻi he 4 hapahā wai o ka paona pasta e pale ai i ka pili ʻana o nā noodle). E hoʻomoʻi i ka ʻāpana pasta pasta laiki a ʻae e kuke (ma kahi o 10 mau minuke) ke hoʻomākaukau ʻoe i ka pesto.

ʻO Pesto Perfection

E hoʻohui i nā meaʻai a pau no ka pesto i loko o ka mīkini meaʻai a i ʻole ka blender.

Ka Huahana Hopena

Hoʻohui i ka pesto me ka pasta i loko o kahi pola nui. E hoʻohui i kekahi mau mīkina lima o ka basil hou a me ka paʻakai kai a me ka pepa ʻeleʻele e ʻono.

Ka hopena hope loa: e nānā i nā pono kai kūpono loa mai nā mea hana nui ma ka ʻaoʻao aʻe a ʻoliʻoli i nā nahu āpau me ka lawehala ʻole.

Pōmaikaʻi Nutritional Bonus

ʻApekikana

• He kiʻekiʻe i loko o ka Vitamin E, he antioxidant e kōkua i ka pale ʻana i ko mākou kino mai nā maʻi maʻi he nui, e like me ke kanesa, ka maʻi puʻuwai, a me ka maʻi diabetes
• Hoʻohui maikaʻi ʻia kekahi mau huaʻai ke ʻai ʻia me nā avocados, e like me lycopene a me beta-carotene
• Kiʻekiʻena i ka momona monounsaturated (momona maikaʻi) e kōkua e mālama i kou puʻuwai olakino a hoʻohaʻahaʻa i ka cholesterol

Basil

• Loaʻa nā aila kūpono e kōkua ai i ka hoʻēmi i ka hoʻā i loko o ke kino
• Kiʻekiʻe i ka Vitamin A a me ka beta-carotene, e kōkua i ka pale ʻana i ka wā ʻelemakule a me nā maʻi like ʻole
• Hoʻoulu i ka ʻōnaehana pale

Pine kukui

• Kiʻekiʻe i loko o nā momona monounsaturated, ʻo ia ka mea ma waena o nā pono he nui e hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole a hoʻonui i ka cholesterol maikaʻi
• Loaʻa i loko o ka waikawa momona pono (pinolenic acid) ka mea hiki ke hoʻomaikaʻi i ka pohō o ke kaupaona ʻana ma ke kaohi ʻana i ka makemake
• ʻO kahi kumu maikaʻi o nā huaora B e hana nui i ka metabolism

Nānā no