Kāpena salakeke me nā kukama

Kāpena keʻokeʻo - 200-300 g
Kukama - 1-2 pcs.
Onion ʻōmaʻomaʻo - 2 hulu
ʻO Olive - e ʻono
ʻO kaʻaila mea ʻai a yogurt paha - e ʻono ai
ʻO nā greens e ʻono ai
ʻO nā lau lettuce - no ka hōʻike
ʻO ka paʻakai e ʻono

Nā Proteins 1.4 g
Momona 1,9 g
Kāpena Kāpena 4.1 g

ʻO kahi meaʻai maʻalahi me nā kiʻi i ka ʻanuʻu o ka hana ʻana i kahi salakeke kāpena ʻono a olakino hoʻi me nā kukama hou.

Nā lawelawe i kēlā me kēia ipu: 2 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka palaoa salakeke me Cucumber kahi mea ʻono maikaʻi, haʻahaʻa-calorie i hana ʻia me nā mea kanu hou a i wili ʻia me ka waikawa maoli a momona aila paha. Paipai ʻia e lawe i ke kāpeti ʻōpio, no ka mea, ʻoi aku ka momona a me ka ʻono. Hoʻohui ʻia nā ʻoliva i kēia papaʻaina e ʻono e hoʻohui i kahi ʻono momona i ka salakeke. Inā makemake ʻia, hiki ke pani ʻia nā ʻoliva me kēia kiʻi me nā kiʻi ʻoliva.

Inā ʻaʻole hiki iā ʻoe ke kūʻai i ka yogurt maoli, hiki iā ʻoe ke hana ma ka home a hoʻololi iā ia me ka kirimona momona me kahi momona momona (10%).

Ke hoʻohana nei i ka aila mea kanu, hiki iā ʻoe ke hoʻohui i kahi vīnega, e like me ka cider apple, e hoʻohui i ka mea ʻono i kāu pā.

KaʻAnuʻu 1

Wehe i nā ʻoliva mai ka hue, inā makemake ʻia, holoi iki ma lalo o ka wai e kahe ana a hoʻolei i ka colander e ʻae i ka nui o ka wai i loko o ke kīʻaha. Hiki ke hoʻohui i nā ʻoliva i ka saladi a pau inā makemake ʻoe e ʻoluʻolu lākou, a i ʻole hiki keʻoki i nā hua i nā ʻāpana liʻiliʻi.

KaʻAnuʻu 2

E holoi i nā kukama a me nā aniani ʻōmaʻomaʻo. Wehe i nā lau kiʻekiʻe mai ke kāpena a holoi pū i ka mea kanu ma lalo o ka wai anuanu. E ʻokiʻoki i ka kukama i nā ʻāpana lahilahi, ʻokiʻoki maikaʻi i ke kāpeti. E ʻokiʻoki i nā aniani ʻōmaʻomaʻo i mau ʻāpana liʻiliʻi.

KaʻAnuʻu 3

E holoi i nā mea kanu, e kahi i ka momona, a ʻokiʻoki loa i ka dill. E kau i nā mea ʻokiʻoki āpau i loko o kahi ipu me nā ʻaoʻao kiʻekiʻe.

KaʻAnuʻu 4

Hoʻohui i nā mea hoʻohui me ka yogurt maoli, ka paʻakai e ʻono a kāwili pono. Mākaukau ka salakeke kāpī maikaʻi me nā kukama. ʻO luna me kahi lau lettuce a me kahi lālā o ka pāhiri. Hiki iā ʻoe ke lawelawe i ka salakeke i ka papa ma hope koke o ka kuke ʻana. Nanea i kāu pāʻina!