ʻO ka saladi me nā pīni, nā pahū a me ka sausage puhi - kahi meaʻai me kahi kiʻi i kēlā me kēia ʻāpana * ʻO Crossfit

Kāloti - 1 pc.
Pepeʻa puhi - 100-150 g
ʻO nā kukama pickled - 100-150 g
Lettuce e ʻono
ʻO nā greens e ʻono ai
Caned Red Beans - 1 kini
ʻO yogurt maoli - e ʻono (no ka lole)
ʻO ka paʻakai e ʻono
ʻO ka pepaʻeleʻele honua - e ʻono
ʻO Croutons - e ʻono

Nā Proteins 5.6 g
Momona 6 g
Kalepona 16.5 g

I kēia lā ke noi aku nei mākou iā ʻoe e kuke i ka home i kahi salakeke maʻalahi akā hoʻoluʻu waha me nā pīni, croutons a me ka sausage e like me ke kiʻi kiʻi ʻanuʻu e ʻike ai ʻoe ma lalo.

Nā lawelawe i kēlā me kēia ipu: 4-5 Hana.

Aʻo ʻanuʻu-ʻanuʻu

ʻO kahi salakeke me nā pīni, croutons a me ka sausage kahi koho maikaʻi loa no kahi ʻaina ahiahi māmā a meaʻai māmā paha. ʻO kekahi o nā mea nui ka pīni, kahi i loaʻa ka nui o nā protein, like i ka waiwai me ka holoholona. Hoʻohui ʻia, loaʻa nā mea amino acid, nā minelala (zinc, sulfur, potassium, magnesium, calcium, keleawe a me nā mea ʻē aʻe, ʻoi aku ka nui o ka hao), nā wikamina a me nā mea pono ʻē aʻe. ʻO nā kāloti i hoʻolapalapa ʻia, nā greens a me nā lettuce kekahi o nā mea waiwai nui no ke kino. Hāʻawi ʻo Croutons a me ka sausage i ka māʻona a hoʻoikaika i kahi manawa lōʻihi.

He ʻōlelo aʻoaʻo e hoʻohana i ka yogurt maoli ma ke ʻano he lole, e like me ka ʻōlelo ma ka meaʻai. Hiki iā ʻoe ke pani iā ia me ka waiū homemade inā makemake ʻoe. No laila e huli ka ipu ʻaʻole maikaʻi wale nō, akā olakino pū kekahi.

'Lelo Aʻoaʻo! E hāʻawi i ka makemake i ka sausage homemade maoli, kahi i loaʻa ka palena iki o nā mea mālama a me nā mea hoʻopōʻino ʻē aʻe. Inā kānalua e pili ana i ka huahana, ʻoi aku ka maikaʻi e hoʻololi iā ia me ka ʻiʻo i hoʻolapalapa ʻia, kahi mea pono no ka poʻe e lilo ana ke kaupaona, nā mea haʻuki a me nā poʻe e pili ana i nā kumumanaʻo o ka meaʻai kūpono.

E hoʻomaka mākou e hana i ka salakeke me nā pī, croutons a me ka sausage ma ka home. E hāhai i nā ʻōlelo aʻoaʻo ma ke kiʻi ʻanuʻu maʻalahi ma lalo.

KaʻAnuʻu 1

E hoʻomaka i ka kuke ʻana i ka sāleta me nā pī, nā pahū a me ka sausage ma ka home, pono ʻoe e hoʻomākaukau i nā kāloti. E holoi pono ʻia e kāpae i ka lepo. ʻAʻole pono e hoʻomaʻemaʻe. E hoʻolapalapa i ka lau aʻa i loko o ka wai paila a hiki i ka palupalu. Pono ke kuke ʻana ma kahi o 20-25 mau minuke e pili ana i ka nui o nā mea kanu. Ma hope o kēlā, hemo i nā kāloti mai ka wai, e hoʻonuanu iā lākou, ʻili iā lākou, ʻokiʻoki i ka piko o nā kāloti. A laila, ʻoki i ka lau aʻa i loko o nā cubes kaulike. E hoʻouna i ka mea hoʻohui i kahi pola kīʻaha.

KaʻAnuʻu 2

Ma hope o kēlā, pono ʻoe e ʻokiʻoki i ka sausage i loko o nā cubes o ka like o ka nui. He mea pono e lawe puhi a maloʻo, kahi e ʻono loa ai i ka salakeke. Hoʻomākaukau pū kekahi i nā pickles. Hiki keʻokiʻoki i nā mea liʻiliʻi i nā ʻāpana lahilahi. ʻOki nui i nā mea nui i nā pahu. E hoʻouna i nā sausage a me nā kukama i kahi pola.

KaʻAnuʻu 3

ʻO ka mea aʻe, holoi a hoʻomaloʻo i ka letus. E ʻohi iā ia i nā ʻāpana liʻiliʻi a waiho i loko o kahi pola kaʻana. Pono e kālai liʻiliʻi i nā greens a hoʻouna ʻia i laila.

KaʻAnuʻu 4

E wehe i ka hue o ka pī piʻina kēne. E hoʻopau i ka wai, ʻaʻole mākou e pono. E kau i nā pīni i loko o kahi pola me ke koena o nā mea hana.

KaʻAnuʻu 5

Noho mau ia e hoʻopiha i ka salakeke. ʻO ke koho ʻoi loa ka yogurt maoli. Hiki iā ʻoe ke kāwili me kahi liʻiliʻi o ka palaoa palaoa (ʻoiaʻiʻo ua lawa ka punetune hoʻokahi) e hoʻonui ai, a laila e lawe ka salakeke i ke ʻano i makemake ʻia ma hope o ka waiho ʻana a ʻaʻole pālahalaha. E hoʻohui i ka paʻakai a me ka pepa ʻeleʻele inā makemake ʻia. E hoʻopili maikaʻi a hiki i ka laumā.

KaʻAnuʻu 6

E hoʻohana i ke apo kuke a i ʻole nā kōkua lawelawe no ka salakeke. E hoʻokomo paʻa i ka meaʻai i loko o ke apo, e pae i luna.

KaʻAnuʻu 7

Wehe pono i ke apo i mau ka saladi i kahi lawelawe maikaʻi.

KaʻAnuʻu 8

Ke waiho nei ia e kāhiko i kā mākou salakeke me nā croutons. E hana i kēia, e hoʻomākaukau a hana ʻia paha me kou mau lima ponoʻī (pono e ʻokiʻoki lahilahi ʻia ka palaoa a hoʻomoʻa ʻia i ka umu ma kahi mahana o 190-200 kekelē no ʻelima a ʻehiku mau minuke).

KaʻAnuʻu 9

ʻO ia wale nō, ua mākaukau kahi saladi ono a momona hoʻi me nā pīni, nā crouton a me nā sausage. ʻO luna me nā mea kanu no kahi hōʻike kūpono aʻe. Nanea i kāu pāʻina!