Hoʻololi kēia ʻai ʻaoʻao Walnut a me ka puaʻala i kēlā me kēia ʻai i meaʻai hōʻoluʻolu

Anter

• ʻO Cauliflower Roasted & Walnuts me ka lole Yogurt-Cumin
• Nānā no

ʻAʻole paha lākou he ʻike exotic iā lākou iho, akā kau pū i ka cauliflower a me nā walnuts, a lilo lākou i ipu momona, waiwai a hoʻoluʻolu loa. (Pili: 25 ʻAʻole hiki ke manaʻoʻiʻo-He-Cauliflower Recipe no nā punahele meaʻai hōʻoluʻolu.) Hoʻohui, piha ka paʻa me nā pono olakino hiki ke kūlike.

"ʻO ka sulforaphane i loko o ka cauliflower, kahi antioxidant mana, hana pū me ka mineral selenium i nā walnuts e mālama pono ai i kou mau pūnaewele," wahi a Brooke Alpert, R.D.N., ka mea kākau o ʻO ka Diet Detox. (E hoʻohana i kēia mau ʻōlelo aʻoaʻo no ka hoʻomoʻa ʻana i ka nui o nā meaʻai mai kāu meaʻai.) ʻO kēia hana mai Dominic Rice, ka luna hoʻokele o Calissa ma Water Mill, New York, e hōʻoiaʻiʻo maikaʻi i ka ʻono-a me ka waihoʻoluʻu pū kekahi.

ʻO Cauliflower Roasted & Walnuts me ka lole Yogurt-Cumin

Lawelawe: 6

Ka manawa hana: 30 mau minuke

Ka manawa holoʻokoʻa: 50 mau minuke

Nā mea hoʻohui

• 1 poʻo ʻulaʻula poni
• Kālani ʻalani ʻālani poʻo 1
• 1 poʻo ʻōmaʻomaʻo ʻōmaʻomaʻo
• ʻO ka ʻaila ʻoliva he 6
• 1 teaspoon kosher paʻakai, a me nā mea hou aku e ʻono ai
• Pepa ʻeleʻele hou
• 4 auneke walnuts (ma kahi o 1 kīʻaha)
• 1 kope yogurt
• 1 ʻalani puna, kumaki a me ka lepo
• ʻO ka wai a me ka zest o 1 lemona
• 2 auneke waiū waiū
• 1 paona arugula hihiu
• 4 auneke tī kasseri

Nā kuhikuhi

1. Preheat umu i 425 °. Ke wela, preheat i kahi pā lau no 10 mau minuke.

2. I kēia manawa, ʻokiʻoki i ka cauliflower i nā florets. I loko o kahi pola nui, hoʻolei me 5 punetēpō ʻaila ʻoliva, kahi pin o ka paʻakai, a me ka pepa ʻeleʻele e ʻono. E hoʻohui i ka pan wela a e kuke no 22 mau minuke, e hoʻoulu i ka hapalua. E hoʻokaʻawale i ke kīʻaha.

   
   

3. Ka wela haʻahaʻa i 350 °. Ma kahi pā liʻiliʻi, e hoʻomoʻa i nā walnuts a ʻala a lilelile, ma kahi o 6 mau minuke. E kāpīpī i ka paʻakai a hoʻokaʻawale ʻia e hōʻalili.

4. I kahi kīʻaha liʻiliʻi, e hoʻomoʻi i ka yogurt, kumino, wai wai lemona a me ka zest, ka waiūpaka waiū, a me ka 1 teaspoon paʻakai; e hoʻohuihui e hoʻohui.

5. I loko o ka pola nui i mālama ʻia, hoʻohui i ka pua kō, nā walnuts, a me ka hapalua o ka ʻaukana yogurt a hoʻolei i ka lole.

6. E hoʻokaʻawale i ka yogurt i koe i waena o nā pā ʻehā a laila kau i ka 1/4 o ka cauliflower-walnut i hui ʻia ma kēlā me kēia.

7. E holoi i ka pola a hoʻonui i ka arugula; e hoʻokuʻi me kahi paʻakai a me ke koena 1 punetune o ka ʻaila ʻoliva. ʻO luna o kēlā me kēia pā me 1/4 o ka arugula. E hoʻohana i ka peeler mea kanu e kahi i ka tī ma luna o kēlā me kēia pā.

Nā ʻike pono no ka lawelawe ʻana: 441 calories, 34 g fat (7.9 g saturated), 24 g carbs, 17 g protein, 9 g fiber, 683 mg sodium

Nānā no