E kōkua kēia Zesty Wheat Berry Salad iā ʻoe e hōʻea i kāu Quota Fiber i kēlā me kēia lā

Anter

• ʻO ka Asparagus me ka palaoa Berry Salad
• Nā mea hoʻohui
• Nā kuhikuhi
• Nānā no

E kala mai, e quinoa, aia kahi hua palaoa momona hou ma ke kaona: nā hua palaoa. Ma keʻano loea, ʻo kēia mau ʻāpana nahu he ʻano palaoa holoʻokoʻa me kā lākou ʻili hiki ʻole ke ʻai ʻia a waiho ʻia ka pala a me ka germ. No ka mea, ʻaʻohe mea hoʻomaʻemaʻe, ʻo nā hua palaoa he hua piha i piha i nā meaʻai. (Ua ʻike anei ʻoe i ka pili ʻana o ka ʻai i ka palaoa me ka lōʻihi o ke ola?)

Nānā i ke kiko: Hoʻokahi kīʻaha o nā hua palaoa i kuke ʻia i loaʻa he 11 gram o ke olonā a me 14 gram o ka protein, a ʻo 18 pakeneka o kāu ʻae no ka hao i kēlā me kēia lā. (A inā maʻi ʻoe i ka farro, e hoʻāʻo i kekahi o kēia mau kīʻaha kahiko.)

Ma muli o kona ʻano ʻono liʻiliʻi a me ke ʻano ʻokoʻa, pono ka nānā ʻana i kēia palaoa ma mua o ka ʻaoʻao ʻaoʻao laiki ʻeleʻele—a ʻo ia wale nō ka mea a kēia meaʻai salakeke hua palaoa. Me nā asparagus crisp, nā lemona uila, a me nā hua pomeraite tart, nānā kēia saladi (a ʻono) e like me Spring. Pono nā hua palaoa i kēia pā, eia naʻe, no ka mea hiki i kā lākou paʻa paʻa ke hoʻopaʻa pono i ka ʻono a me ke ʻano o ka herby vinaigrette a kōkua i ka lawe pū ʻana i ka salakeke.

Mākaukau e kuke? Manaʻo kōkua: E hoʻomaʻemaʻe ʻoe i nā hua palaoa (a i ʻole nā ​​​​palaoa ʻē aʻe, no ia mea) ma mua o ka manawa, e ʻoki i ka manawa kuke i ka hapalua a e maʻalahi iā lākou ke ʻeli. E hahao iā lākou i loko o ka ipu mason, a uhi iā lākou me ka wai i ka pō ma mua o kou hoʻolālā ʻana i kāu papaʻai, a laila hoʻokahe iā lākou ma mua o ka kuke ʻana i ka lā aʻe. (A inā ʻoe e aloha i kēia saladi hua palaoa, ʻaʻole hiki iā ʻoe ke lawa i kēia mau salakeke hoʻokumu hua palaoa.)

ʻO ka Asparagus me ka palaoa Berry Salad

Hoʻomaka a hoʻopau: 1 hola 5 mau minuke

Lawelawe: 4

Nā mea hoʻohui

Saleta a me Asparagus

• 1 3/4 kīʻaha hua palaoa maka (4 kīʻaha i kuke ʻia)
• ʻO ka paʻakai moana a me ka pepa ʻeleʻele hou
• 2 mau lemona liʻiliʻi, ʻokiʻoki ʻia i ʻāpana ʻāpana
• 2 punetēpō a me 1 teaspoon aila puʻupaʻa wahine puʻupaʻa, a me nā mea hou aku no ka ʻōpala ʻana
• 2 pākā asparagus (2 paona), hoʻopau i ka ʻokiʻoki
• 2 kīʻaha pāpaʻi, ʻokiʻoki ʻia
• 1 kīʻaha dill, ʻokiʻoki ʻia
• 3/4 kīʻaha pomegerane hua
• ʻO 3/4 cup toasted pistachios, ʻoki liʻiliʻi
• 3 scallions, ʻāpana ʻōmaʻomaʻo wale nō, ʻoki ʻoki ʻia ma ka ʻaoʻao

Nā ʻaʻahu

• 3/4 kīʻaha i paʻa paʻa i nā lau cilantro a me nā ʻōpala
• 1/2 ʻoka liʻiliʻi, ʻokiʻoki
• 3 punetune wai lime hou
• 1 1/2 ʻelima puna te meli
• 3/4 teaspoon kumine lepo
• 3/4 teaspoon coriander lepo
• 1/3 kīʻaha ʻaila ʻoliva puʻupaʻa

Nā kuhikuhi

1. I loko o kahi kōkō waena, hoʻohui i nā hua palaoa, 10 mau kīʻaha wai, a me 1 paʻakai ka paʻakai. E hoʻolapalapa ma kahi wela wela. E ho'ēmi i ka wela i ka haʻahaʻa haʻahaʻa, a e hoʻomoʻa a hiki i ka palupalu nā hua palaoa, 45 a 60 mau minuke. E hoʻokahe maikaʻi, a e hoʻomaha iki.
2. I kēia manawa, hoʻomehana i ka umu i 350 ° F. Hoʻopili i kahi pepa bakena me ka pā. E hoʻolei i nā ʻāpana lemon i ʻoki ʻia me 1 teaspoon aila ma luna o ka pepa bakena i hoʻomākaukau ʻia, a pāhola i ka papa hoʻokahi. E kālua a hiki i ka caramelized nā ʻāpana lemon, e nānā pono i ka hopena a hoʻohuli i ka hapalua, 25 a 30 mau minuke. E hoʻomaʻalili, a ʻokiʻoki loa i 8 mau ʻoki. E mālama i nā ʻāpana i koe.
3. E hoʻonui i ka umu i 400 ° F. Ma luna o kahi pepa bakena rimmed nui, e hoʻolei i ka asparagus me ke koena 2 punetēpē aila. ʻO ka wā me ka paʻakai a me ka pepa. Hoʻomaʻa a ʻulaʻula ʻōmaʻomaʻo a palupalu hoʻi, ma kahi o 10 mau minuke.
4. E hana i ka lole, i loko o ka mea kāwili a meaʻai paha, pulse i ka cilantro, ʻala, wai lime, meli, kumine, a me ka coriander a ʻokiʻoki ʻia. Me ka holo ʻana o ke kaʻa, e ninini i ka ʻaila ʻoliva i kahi kahawai mālie. ʻO ka wā me ka paʻakai a me ka pepa.
5. E ʻoki i ka ʻaʻahu i loko o kahi kīʻaha liʻiliʻi. E hoʻomoʻi i nā hua palaoa i kuke ʻia, ʻokiʻoki ʻia i ka lemona i hoʻomoʻa ʻia, pāhiri, dill, nā hua pomeraite, pistachios, a me nā scallions. Kau me ka paʻakai, a hoʻolei e hui.
6. E hoʻonohonoho i ka asparagus ma lalo o kahi pā. E kau i ka salakeke hua palaoa ma luna o ka asparagus. E hoʻonani me nā ʻoki lemon i kālua ʻia. Hulu me ka ʻaila ʻoliva, a lawelawe.

Hōʻailona ʻAno Magazine, Malaki 2020 hoʻopuka

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