Hōkū ma ka pā - kāpeti

ʻO Kale he mea hoʻopakele ola, hoʻohui hipster i kahi smoothie ʻōmaʻomaʻo ma hope o ka hopena pule paʻa no kekahi, kahi kumu o ka ʻono a me nā ʻano like ʻole no nā poʻe ʻē aʻe. E ʻike kākou i nā mea leʻaleʻa hiki iā ʻoe ke kuke mai ia mea!

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He aha ke kāpeti?

He mea kanu keʻa ke kāpeti, ʻoiai ua like kona ʻano me kekahi letus mānoanoa. Eia naʻe, ua lawa ka nahu hoʻokahi e ʻike ai he nui ka ʻono kāpeti a me kahi ʻawaʻawa liʻiliʻi, e hoʻomanaʻo ana i ka ʻono o Brussels sprouts.

E like me nā mea kanu ʻōmaʻomaʻo āpau, he waiwai ia i nā antioxidants, nā huaora C a me K, calcium a me ka pālolo. He hopena maikaʻi ko Kale i ka hana o ke ake, naʻau a me nā ʻōpū. Mālama ʻia kona mau waiwai maikaʻi a pau i loko o nā huaʻai maka a pōkole paha (2-3 mau minuke). ʻO ia paha ke kumu i lilo ai ia i mea koʻikoʻi o ka cocktails ʻōmaʻomaʻo.

Ma hea e kūʻai ai i ke kāpena?

A hiki i kekahi mau makahiki i hala aku nei, he mea hoʻowahāwahā ʻia ke kāpeti. Ua mamao ʻo ia mai ke kūlana i hauʻoli ʻia e ka ʻukena a i ʻole ka pī. Mahalo nui i ka kaulana o nā mea hoʻomohala pūnaewele a me kā lākou meaʻai, me nā meaʻai cocktail, ua lawe kale i ka lumi kuke a me nā hale kūʻai hoʻemi ma ka ʻino.

E kūʻai mākou i kāpī hou i ka hāʻule no ka mea ʻo kona kau i nā mahina anu. Hiki iā mākou ke kūʻai iā ia ma ka pāʻai meaʻai, a me nā friji o nā hale kūʻai i loko o nā ʻeke plastik. Noho maʻamau ʻo Kale ma ka ʻōpae a me ka ʻōpuʻu. ʻOi aku ka maikaʻi o ka ʻai ʻana iā ia i ka hikiwawe - inā pono ʻoe e mālama, ʻoi aku ka maikaʻi e ʻōwili iā ia i loko o kahi lole pulu iki a waiho ʻia ma ka papa lalo o ka friji.

Pehea e kuke ai i ke kāpeti?

Hiki ke ʻai ʻia ke kāpeti - holoi wale, hoʻomaloʻo e like me ka salakeke, hoʻopau i nā ʻāpana paʻakikī o ke kumu, haehae i nā lau a hoʻohui i kāu salakeke punahele. Pono ʻoe e hoʻomanaʻo e ʻike paha nā poʻe me nā ʻōpū paʻakikī i nā manaʻo like ʻole mai ia kāpeti maka e like me kā lākou i hana ai mai ke kāpena maʻamau.

ʻO ka mea i hoʻāʻo e hana i ka salakeke kale, ʻike ʻo ia ʻo ka lau ʻoi loa ka paʻakikī. Pehea e hana ai i ke kāpeti i loko o ka saladi palupalu? Aia kahi ala maʻalahi loa, a pono ʻoe e hoʻi i laila i ka wā e hoʻomākaukau ai i kēlā me kēia salakeke kāpeti - massage! Pono e lomilomi ʻia ka lau kāpeti i mea palupalu a palupalu. Pehea e hana ai? E hoʻokomo wale i ke kāpeti i holoi ʻia a maloʻo i loko o kahi kīʻaha, e hoʻohui i ka wai o 1/2 lemon a me kekahi mau punetune o ka ʻaila ʻoliva. A laila pono ʻoe e lomilomi i kēlā me kēia lau me kou mau lima i palupalu. I kēia manawa ua palupalu nā lau, hiki iā mākou ke hoʻohui i nā mea a mākou e makemake ai i nā salakeke.

kāpeti salakeke

ʻO ka salakeke ʻaʻahu maikaʻi me nā pears. Hiki ke lawelawe ʻia ma ke ʻano he salakeke maʻamau i hui pū ʻia me ka ʻuala, a i ʻole he kīʻaha salakeke i kēia manawa (ie.

ʻO ka salakeke me ke kāpeti a me ka pea - meaʻai

Mea ʻai (no kēlā me kēia kanaka):

• lima o ka lau kāpeti

• ½ pea
• lima o na hua
• 50 g sera feta lub gorgonzola
• 1 ka ʻuala i kālua ʻia
• ʻO ka bale momi / bulgur

E ʻoki i ka pea, ka cheese feta, ka gorgosol a me ka beets. E kau iā lākou ma luna o kahi pā a i ʻole e hoʻoneʻe iā lākou i kahi pola. E kāpīpī me ka vinaigrette raspberry (hoʻohui i kahi lima o nā raspberries i loko o ka mea hui pū me 1 teaspoon sinapi, 1 punetune meli a me 1/4 kīʻaha aila ʻoliva). Inā makemake mākou i kahi kīʻaha puʻuwai, hiki iā mākou ke hoʻohui i 3 punetēpē o ka bale momi i hoʻolapalapa ʻia a i ʻole bulgur.

 Mai ka ʻilihune, hiki iā mākou ke hoʻohui i ka pasta, akā pono ʻoe e ʻai i nā mea āpau i ka manawa hoʻokahi. ʻO kekahi o nā mea nui e pili ana i ka kale ʻaʻole ia e maloʻo maʻalahi, no laila maikaʻi ka salakeke kale no ka lawe ʻana a me ka hauʻoli (hiki iā ʻoe ke kuke no ka hana, lawe iā lākou i kahi pīniki, a i ʻole hana i ka lā aʻe o ke ahiahi) . .

ʻO ka saladi me ke kāpeti a me ka broccoli - meaʻai

Hoʻohui:

• ʻEke lau kāpeti
• ka lima o nā huaʻala maloʻo
• ʻalemona paʻa
• 1 broccoli
• Nā kāpena 1
• Ka lole Lemona:
• XNUMX/XNUMX kīʻaha aila ʻoliva
• 2 punetēpō wai lemon
• XASUMX sawi puaʻa
• 1 puna o ka meli
• Kulu ka paʻakai
• 1 teaspoon o ka oregano

ʻOno maikaʻi nō hoʻi ka salakeke me nā ʻalemona ʻoki ʻia ma ka ʻaoʻao o ke kāpeti, kahi lima o nā cranberries maloʻo, 1/2 kīʻaha broccoli ʻoki ʻia (ʻae, maka!), 1 kāloti kuʻi ʻia, a me 1/4 ʻokiʻoki ʻoki maikaʻi ʻia. E hoʻohui i kēia mau mea a pau me 2 mau lima o ke kāpeti a kāpīpī i ka lole lemon, e hāʻawi i nā mea āpau i kahi ʻala ʻoluʻolu.

Cocktails me ke kāpeti

ʻO ka smoothie ʻōmaʻomaʻo, a i ʻole kahi Instagram a me ka blog hit, ʻaʻole ia he mea ʻē aʻe ma mua o ka lau kale i hui pū ʻia me ka wai, maʻamau ka ʻāpala a me ka lemon. No ke aha i pupule ai ka honua iā lākou? Manaʻo ka poʻe a pau ʻo ia ke ala maʻalahi loa e ʻai ai i nā lau ʻōmaʻomaʻo he nui. Hoʻopiha ʻia kekahi mau cocktails i nā lau spinach, ʻo kekahi me ke kāpeti. Ua hoʻohui ʻia nā ʻāpala, ka maiʻa, nā pineapples, nā strawberries, nā blueberries, a me nā blueberries i ka blender e hoʻohui i ka ʻono. ʻO ke kānāwai koʻikoʻi e hoʻomanaʻo, ʻo ia ka hoʻoulu ʻana i ka cocktail no 2-3 mau minuke a hiki i ka huli ʻana o nā lau i kahi ʻāpana homogeneous. A i ʻole, e ʻike mākou i nā ʻāpana ʻoluʻolu o nā ʻōpala a me nā lau ma lalo o ko mākou mau niho. E hoʻohui i nā hua chia a i ʻole nā ​​hua flax i kahi smoothie ʻōmaʻomaʻo, kahi e kōkua ai i ka ʻai ʻana a hoʻokuʻu iki i ka ʻōpū.

Pono e hoʻomanaʻo ʻia ʻo ke kino, ʻaʻole i maʻa i ka nui o ke kāpeti, hiki ke kipi liʻiliʻi a mālama iā mākou me ka ʻai ʻole. ʻO ke ala liʻiliʻi - kahi lulu i kēlā me kēia lā a i ʻole nā ​​​​'āpana liʻiliʻi i kēlā me kēia lā - e kōkua maoli. Nui ka poʻe i mālama i ka lulu ma ke ʻano he wai pani wai a ʻike i ko lākou hōʻiliʻili ʻana ma mua o ka hopena i makemake ʻia o ka nalowale ʻana o ke kenimika.

Pono e mālama ʻia ka cocktail e like me kahi kīʻaha wai - he nui ke kō inā ʻoe e hoʻohui i nā hua (a hana lākou, no ka mea ʻaʻole ʻono ke kāpeti ponoʻī). ʻO ia ke kumu he koho maikaʻi loa ka cocktail i ka lua o ka ʻaina kakahiaka a i ʻole ka ʻaina awakea maikaʻi.

Kāpena Cocktail - Mea ʻai

Hoʻohui:

• puʻupuʻu lau kāpeti
• ½ lemon / lime
• ½ avocado
• he maia
• hua flax
• aniani o ka paina ʻoki ʻia
• Nā huaʻai punahele: blueberries/strawberries blueberries

E kau i ka lima o ka lau kale i holoi ʻia, ka wai o 1/2 lemon, 1/2 avocado, 1 maiʻa, 1/2 ʻāpala, a me 1 punetēpē flaxseed i loko o kahi kīʻaha blender. Hoʻohui mākou i nā mea a pau i kahi hui like. ʻO ke kāpeti i hui pū ʻia me ka pineapple hou he ʻono maikaʻi loa (2 mau lima o ke kāpeti, kahi wai lime liʻiliʻi, kahi aniani o ka paina hou ʻokiʻoki).

Hiki ke hoʻohui ʻia ʻo Chia a i ʻole ʻanoʻano i loko o ia ʻano cocktail e kōkua i ka ʻōpū. ʻOiaʻiʻo, hiki iā mākou ke hoʻohui i nā blueberries, nā strawberries, nā blueberries i ka cocktail - nā hua i loaʻa iā mākou ma ka lima.

ʻO ka hoʻohui ʻana i ka maiʻa e hāʻawi i ka smoothie i kahi ʻano momona, e hāʻawi ka wai ʻāpala i ka ʻono, e like me ka pineapple. ʻO ka lemon a i ʻole ka lime e kōkua i ka hoʻopau ʻana i ka ʻawaʻawa liʻiliʻi o ke kāpeti.

Pehea e kuke ai i nā ʻāpana kāpeti?

ʻO ka chips Kale kekahi mea maikaʻi aʻe ma mua o nā ʻāpana ʻōpala. Hoʻopiha i ka pono e nahu i kahi mea paʻakai. E like me nā ʻōpala moa, ʻaʻole e pani nā ʻāpana kale i ka ʻono o ka ʻuala palai. Hiki iā lākou ke hoʻololi wale i ka reflex e kiʻi i kahi mea crunchy (ʻaʻole wau e kākau nei i mea e pale ai i kekahi mai ka hana ʻana, akā e hoʻomaopopo ʻaʻole like kēia me ka ʻuala).

E hoʻomākaukau i nā ʻāpana kāpeti mai nā lau i holoi ʻia a maloʻo maikaʻi. He mea koʻikoʻi kēia - ʻo nā lau pulu i loko o ka umu e paila ma mua o ka lilo ʻana o ka crispy. ʻOki mākou i nā ʻāpana paʻakikī mai nā lau a ʻokiʻoki i nā ʻāpana liʻiliʻi. E lomilomi iā lākou me ka ʻaila ʻoliva. Hiki iā mākou ke hoʻohui i 1/2 teaspoon o ka pepa ʻeleʻele a i ʻole cayenne a i ʻole 1/2 teaspoon o ka kumini a i ʻole ke kāleka maloʻo i ka ʻaila. E kāpīpī i nā lau me nā mea ʻala a me ka ʻaila ʻoliva. E hoʻonohonoho iā lākou ma kahi pepa bakena i hoʻokahi papa. E puhi no ka hapaha hora ma 110 degere Celsius. E hoʻohuli a hoʻomoʻa no 5 mau minuke (pono e nānā inā ua ʻulaʻula nā lau a ʻulaʻula ʻulaʻula paha, no ka mea e wela paha). Lawe mākou iā lākou i waho o ka umu, e hoʻomaha no 10 mau minuke a ʻai koke.

Kāpena Pesto - Mea ʻai

Hoʻohui:

• 2 kīʻaha lau kāpeti
• XNUMX/XNUMX kīʻaha aila ʻoliva
• 2 punetune nati
• 2 cloves o kālika
• 2 punetēpō wai lemon
• 50 g o ka paʻakai Parmesan
• ½ teaspoon o ka paʻakai

Hiki ke hoʻohana ʻia ʻo Kale, e like me ka basil a i ʻole ka lau spinach e hana i ka pesto. Ua lawa ka holoi ʻana i nā kīʻaha 2 o nā lau, e hoʻopau i nā ʻāpana paʻakikī a hoʻolei i loko o ke kīʻaha blender. E hoʻohui i nā mea i luna a hui pū a maʻemaʻe. Inā makemake ʻoe e hana i ka vegan pesto, e hoʻohui i 1 punetēpē hū ma kahi o ka parmesan cheese. E lawelawe i ka pesto me nā noodles a i ʻole croutons. He ʻono maikaʻi me kahi ʻāpana chili i kāpī ʻia me ka tahini (ʻo ia hoʻi.

Hiki ke loaʻa nā kikokikona hou aʻe mai ka Starring on a Plate ma AvtoTachki Pasje ma ka ʻāpana Culinary.

Kiʻi: Puna: