Nā ala maʻalahi e hoʻohana ai i nā Walnuts i kāu kuke ʻana

Anter

• ʻO nā meaʻai Walnut hou a me nā manaʻo kuke no kēlā me kēia makemake
• E hana i ka uhi no ka i'a
• Kuapo iā lākou no nā hua Pine i Pesto
• E hoʻolilo iā lākou i kahi Pizza Topping
• Hoʻohui me nā hua
• E hana i nā "meatballs" vegan
• Kiola iā lākou me nā mea kanu no ka ʻai ʻai
• Nānā no

ʻAʻohe nui paha o nā walnuts e like me ka peanuts, almonds, a i ʻole nā ​​cashews, akā ʻaʻole ia he kumu no ka nele i nā ʻoihana ʻai. No ka poʻe hoʻomaka, he kumu maikaʻi loa nā walnuts o ALA, kahi omega-3 fatty acid i hoʻokumu ʻia me nā mea kanu. A ua waiwai lākou i nā meaʻai ʻē aʻe: Hoʻokahi auneke o ka walnuts he ʻehā kalama o ka protein, ʻelua grams o ka fiber, a me 45 milligrams o ka magnesium.

Hoʻohui, pono nui lākou i ka ʻono mua. "He mea maʻalahi kēia mau nati - loaʻa iā lākou kahi momona momona e hana maikaʻi me nā meaʻai ʻono a ʻono," wahi a Tara Bench, ka mea kākau o ka puke kuke hou. Live Life Deliciously. "Crunchy akā palupalu iki i loko, nā walnuts e hoʻohui i nā ʻano ʻano like ʻole i nā pā. Eia kekahi, he ʻano momona ko lākou, no laila ʻoluʻolu maoli lākou. ”

Mākaukau e hāʻawi i ke ola walnuts hou? E hāhai i kēia mau papa hana walnut hana a me nā manaʻo kuke, ma ka ʻoluʻolu a Bench.

ʻO nā meaʻai Walnut hou a me nā manaʻo kuke no kēlā me kēia makemake

E hana i ka uhi no ka i'a

Hoʻohui ka walnuts i ka hohonu i nā ipu iʻa, wahi a Bench. "Kuke wikiwiki ka iʻa i kekahi manawa ʻaʻohe manawa o kona mau ʻono e hoʻomohala piha ai," wehewehe ʻo ia. "ʻO ka uhi ʻana me ka wōnati i hoʻomoʻa ʻia i ka lepo i hui pū ʻia me kekahi mau ʻuala palaoa crispy e hāʻawi iā ia i ka ʻono maikaʻi a me ke ʻano."

Kuapo iā lākou no nā hua Pine i Pesto

Inā pōkole ʻoe i nā hua paina a ʻaʻole makemake ʻoe e hāʻawi i ka hunk o ka hoʻololi e kūʻai iā lākou, huli i nā walnuts. "Hoʻomaʻemaʻe i ka arugula a me ka pāpaʻi me ka walnuts, keleka, ka paʻakai, ka ʻaila ʻoliva, a me ka paʻakai a me ka pepa," wahi a Bench. "Maikaʻi loa kēia pesto hāʻule i ka pasta." (E ho'āʻo i kēia mau ala ʻē aʻe e hana ai i ka pesto.)

E hoʻolilo iā lākou i kahi Pizza Topping

ʻAe, ua lohe ʻoe i kēlā pono. E ho'āʻo i ka ʻōpae ʻala, ka paʻakai kao, ka wōnati, a me ka ʻiʻo lemona ma ka pizza a i ʻole ka berena palahalaha, wahi a Bench, e loaʻa ai kahi kīʻaha kūpono no ka hāʻule. A i ʻole e mālama maʻalahi i kāu papa ʻaina walnut: E hoʻomaka me ka waiū waiū e like me brie a i ʻole fontina, e kāpīpī i nā walnuts ma luna ona, a laila hoʻohui i nā mea kanu. E hāʻawi nā nuts i kahi crunch hiki ʻole iā ʻoe ke pale aku. (Pili: ʻO kēia mau Mea ʻ Pizzalika Pizza Mea Hoʻomaopopo e hōʻoia iā ʻoe e haʻalele i ka lawe no ka maikaʻi)

Hoʻohui me nā hua

E hoʻomākaukau e hāʻawi i kāu mau kīʻaha buddha i kahi hoʻomaikaʻi nui. No kēia meaʻai walnut, e kāwili i 1/3 kīʻaha i kālua ʻia i mau walnuts i 1 kīʻaha i kuke ʻia ka quinoa, e hoʻomoʻi i ka zest o ka hapalua o ka lemona, 1 mau kīʻaha ʻāpana hapalua, 2/3 ʻāpana feta crumbled, a me ka paʻakai e ʻono ai e hana i kahi ipu pola. ʻono loa, makemake ʻoe e ʻai iā ia iho.

E hana i nā "meatballs" vegan

"Hoʻomaʻa wau i kahi ʻano meaʻai me ka eggplant a me ka wōnati ma ke kumu, a ʻono loa ia," wahi a Bench. "Inā makemake ʻoe e mālama i ka ʻiʻo akā e hoʻohana i ka meaʻuʻuku, e kuapo ma kahi o ka hapakolu o ia no nā walnuts ʻoki loa." (ICYMI, ua hōʻike ʻo Ikea i kāna papa hana meatballs Kuekene - a maʻalahi hoʻi e hana ma ka home.)

Kiola iā lākou me nā mea kanu no ka ʻai ʻai

No kahi meaʻai māmā olakino * a * ʻoluʻolu hoʻi, huli i kēia mau meaʻai walnut: Kiola i nā walnuts me ka coriander lepo, cayenne a i ʻole ka pauka chili, paprika, paʻakai, Parmesan, aila ʻoliva, a me nā walnuts. Hoʻomoʻa no 5 a 6 mau minuke, a pīpī i nā mea kanu i hoʻomoʻa ʻia, wahi a Bench. Inā ʻaʻole hiki iā ʻoe ke mālama i ka wela, e hoʻāʻo e hoʻohui i ka walnuts me nā mea kanu me nā ʻono ikaika, e like me koume a me ka rosemary, wahi a Bench. "E hoʻokuʻu kēlā combo i nā ʻono ʻokoʻa - ʻaʻole e hoʻokahuli kekahi i nā poʻe ʻē aʻe," wehewehe ʻo ia.

Hōʻailona ʻAno Magazine, ʻOkakopa 2020 ka helu

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