Salamata Ānuenue - kahi meaʻai maʻalahi me kahi kiʻi, pehea e kuke ai i ka ʻono * ʻO Crossfit

ʻO nā tōmato cherry - 4-5 pcs.
Mele (melemele a ʻulaʻula paha) - 1 pc.
Arugula - 1 pūpū
Hoʻopiha moa - 1-2 pcs.
Lemon - 0.5 pcs.
Parsley - 2 mau lālā
Kāloti - 1 pc.
Onions (poni) - 1 pc.
ʻApokila - 1 pc.
ʻO yogurt maoli - 100-150 g
ʻO ka paʻakai a me ka pepa ʻeleʻele e ʻono ai

Nā protein 6.7 g
Momona 2.6 g
Kālepaʻaina 5.5 g

Ua hoʻomākaukau mākou nāu i kahi ʻanuʻu kiʻi ʻanuʻu maʻalahi no kahi salakeke Rainbow ʻono, hiki iā ʻoe ke lawe maʻalahi me ʻoe i kahi pīkino a i ʻole e hana, a hoʻomākaukau hoʻi no nā lā nui a e hui ai me nā mea kipa.

Nā lawelawe i kēlā me kēia ipu: 2 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka salakeke mea kanu Puff "Rainbow" me ka hoʻohui o ka umauma moa kahi ipu ʻono, kahi e komo ai nā kāloti, nā aniani poni, nā arugula, nā ʻōmato cherry a me kahi ʻāpala momona. Kāhiko ʻia ka salakeke me ka ʻaʻahu ʻokoʻa i hana ʻia ma ke kumu o ka yoghurt maoli (homemade a ʻoihana paha) me ka hoʻohui o ka avocado a me ka wai lemon.

ʻAʻole ʻono wale ka ipu, akā nani nō hoʻi. Hiki ke lawelawe ʻia i nā lā nui e like me ka lā hānau a i ʻole Easter, a ʻai ʻia paha i kēlā me kēia lā pule. Maʻalahi ka hana ʻana i kahi salakeke maʻamau me ka ʻiʻo ma ka home inā ʻoe e hoʻohana i ka papa hana ʻanuʻu maʻalahi i wehewehe ʻia ma lalo me kahi kiʻi.

KaʻAnuʻu 1

ʻO ka hana mua e hoʻomākaukau i ka hoʻopiha moa. Lawe i kaʻiʻo, holoi iā ia ma lalo o ka wai e holo ana, ʻokiʻoki i nā veins a me nā momona. Hiki ke kuke i ka moa i nā ʻano ʻelua: e hoʻolapalapa i ka wai paʻakai a i ʻole e hoʻomoʻa i ka umu i loko o ka pepa kini. A laila, ke anuanu ka hoʻopiha, pono e ʻokiʻoki i mau ʻāpana liʻiliʻi e pili ana i ka 1 kenimika mānoanoa.

I mea e momona ai ka hoʻopiha, pono pono e waiho i ka ʻiʻo e hoʻalili i ka pā a i ʻole i ka pepa i pani ʻia.

KaʻAnuʻu 2

E holoi i ka ʻāpala, ʻokiʻoki i ka hua i ka hapalua, hemo i ke kumu a ʻokiʻoki i ka hapalua o nā hua i nā ʻāpana lahilahi. Peel i ka ʻakaʻaka onika, holoi ma lalo o ka wai e ʻoki a ʻokiʻoki i ka mea kanu i loko o nā ʻāpana like me ka ʻāpala. E holoi i nā kāloti, ka ʻili a me ka wili ʻana i ka grater kaha. E holoi i nā tōmato cherry, ʻokiʻoki i ka hapalua a ʻokiʻoki i ke kumu paʻa o ke koʻokoʻo.

KaʻAnuʻu 3

I kēia manawa pono ʻoe e hana i ka ʻaʻa salakeke. No ka hana ʻana i kēia, pono ʻoe e lawe i ka mea kāwili a hoʻokomo i loko o ia i ka nui o ka yogurt maoli i kuhikuhi ʻia i loko o nā mea hana, ihi ʻia a ʻoki ʻia nā avocado, a ʻuwī i ka wai mai ka hapalua o ka lemon (e hōʻoia i hāʻule ʻole nā hua). Wili i ka ʻike a hiki i ka laumā.

KaʻAnuʻu 4

E hana i kahi salakeke flaky, pono ʻoe e lawe i kahi ipu me nā paia kiʻekiʻe (ʻoi aku ka maikaʻi o ka aniani). Kūpono nā panakō no ke koho huakaʻi. E kau i ka lole ma lalo o ka pā.

KaʻAnuʻu 5

E kau i nā ʻakaʻaka ʻokiʻoki ma luna o ka lole. Ua lawa ka nui o nā huahana i hōʻike ʻia no 2 lawelawe, a no laila, e māhele like i nā mea hoʻohui āpau.

KaʻAnuʻu 6

Inā ʻoe e hana ana i kahi salakeke i mea e lawe ai i kahi me ʻoe, a laila i ka wā e hiki mai ana ʻaʻole pono ʻoe e uhi i nā papa me ka lole, inā ʻaʻole pono e hamo ʻia kēlā me kēia papa. E kau i nā ʻāpala melemele melemele a me nā ʻāpana kōmato cherry ma luna o ka ʻaka.

KaʻAnuʻu 7

E holoi i ka arugula, e kahi i ka wai keu, e hemo i nā ʻāpana i hōʻino ʻia mai ke kumu o ka lau. E koho i nā mea kanu me kou mau lima a i ʻole moe i ka papa aʻe ma ke ʻano holoʻokoʻa, a laila kāpīpī me nā kāloti kuʻi ma luna.

KaʻAnuʻu 8

Hoʻohui i kahi papa hou o arugula a hoʻopau me ka moa moa i ʻoki ʻia. Inā nui ka salakeke, a hala ia i waho o nā paia o ka ipu, a laila hiki ke hoʻopili iki ʻia, akā ʻaʻole nui loa i ʻole e haki nā kōmato.

KaʻAnuʻu 9

E holoi i ka lālā parsley, wehe i nā koʻokoʻo paʻakikī a kau ma luna o ke kīʻaha i mea hoʻonaninani. ʻO ka salakeke leʻaleʻa, ʻōlinolino hoʻi o ke Ānuenue, hoʻomākaukau ʻia ma ka home me ka hoʻohui ʻana o nā kāloti a me kaʻiʻo e like me kahi papa maʻalahi a me kahi paʻi kiʻi maʻalahi, ua mākaukau. Hoʻomaʻalili. Nanea i kāu pāʻina!