ʻO ka salakeke spinach hou - ka meaʻai me ke kiʻi, pehea e kuke ai me nā ʻōmato maloʻo o ka lā * ʻO Crossfit

Spinach - 100 g
Pomegerane - 1-2 pcs.
ʻO nā tōmato maloʻo a ka lā - 100 g
ʻO ka moʻo Mozzarella - 100 g
ʻO kaʻaila Olive e ʻono
Walnuts - 50-100 g
Piʻi - 1 pc.
ʻO ka paʻakai e ʻono

Nā polokina 2.3 g
Momona 5.9 g
Kāpeluʻa 3.6 g

ʻO kahi papa hana ʻanuʻu me ka kiʻi o ka hana ʻana i kahi salakeke wai momona mai ka spinach hou me nā ʻōmato maloʻo o ka lā, ka tī a me ka aila ʻoliva i wehewehe ʻia ma lalo.

Nā lawelawe i kēlā me kēia ipu: 4 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka sāleta spinach kahi meaʻai maikaʻi loa e pili ana i ka papa inoa PP. Hoʻomākaukau ʻia me nā lau spinach hou (ʻaʻole holo ka paʻakai), nā pears, ka mo moʻa moellaella palu, nā ʻōmato, a me nā hua pomeraite a me nā walnuts ʻokiʻoki. Ma kahi o kahi pear i kēia meaʻai me kahi kiʻi, hiki iā ʻoe ke hoʻohana i ka ʻāpala, akā ʻaʻole ʻōmaʻomaʻo, akā melemele. Hiki ke pani ʻia ʻo Mozzarella me ka nalo ʻole o ka ʻono me nā tī kī a palupalu a i ʻole ka tī feta. Ma kahi o nā walnuts, hiki iā ʻoe ke hoʻohana i nā hua paina a hui pū i nā huahana ʻelua i nā nui like. Inā ʻaʻohe ʻōmato maloʻo o ka lā ma ka home, hiki iā ʻoe ke lawe i nā ʻōmato cherry hou. Kāhiko ʻia ka sāleta mea kanu olakino me ka aila ʻoliva a hoʻowali ʻia me nā mea ʻala āu e makemake ai. Eia hou, pono e pala ka pomeraite no laila momona nā hua a momona a ʻono hoʻi.

KaʻAnuʻu 1

Lawe i ka milo hou, hoʻokaʻawale a hoʻolei i nā lau maloʻo a ʻānai ʻia paha. E holoi i nā mea kanu ma lalo o ka wai e holo ana a maloʻo ma kahi kāwele pepa. ʻOhi i nā ʻalala a ʻokiʻoki liʻiliʻi i nā kernels. E lawe i kahi pola hohonu, hoʻokomo i ka milo i loko ona a kāpīpī me nā nati.

KaʻAnuʻu 2

E ʻoki i ka pomegerane i ka hapalua a hoʻokaʻawale pono i nā hua. Pono lākou e noho paʻa, e like me ka kiʻi. E lawe i nā tōmato maloʻo o ka lā, ʻokiʻoki i mau ʻāpana liʻiliʻi a waiho i loko o kahi pola me nā mea hana ʻē aʻe. Hoʻohui pū kekahi i nā hua pomeraite i ka mea hana.

KaʻAnuʻu 3

E holoi i ka pea, ʻokiʻoki i ka ʻili, inā ʻino ia, a i ʻole e waiho iā ia, no ka mea, he nui nā wikamina i loaʻa. Kiko i ka hua a ʻokiʻoki i ka ʻiʻo i mau ʻāpana liʻiliʻi, manuahi. E ʻokiʻoki i ka tī palupalu i nā ʻāpana liʻiliʻi a waiho i ka salakeke me ka pea ʻoki. Inā makemake ʻoe e hana i kahi pā wīwī, kāpae i ka tī. E hoʻopili pono i nā mea hana, ka paʻakai a hoʻohui i nā mea ʻala āu e makemake ai. Hoʻomaʻakai i ka saladi me kahi teaspoon o ka aila ʻoliva a hoʻowali maikaʻi, inā makemake ʻia, inā e maloʻo nā lau, hiki iā ʻoe ke hoʻohui i kahi aila hou aʻe.

KaʻAnuʻu 4

ʻOno, maʻalahi e hoʻomākaukau i ka salakeke spinachʻai, mākaukau. E lawelawe koke i ka pā ma hope o ka kuke ʻana a ma hope paha o ka hapalua hola, ke hoʻokomo ʻia ia i kahi wahi anuanu. E hoʻonani i ka sāleta me nā ʻāpana liʻiliʻi o ka tī ma mua o ka lawelawe ʻana. Nanea i kāu pāʻina!