- Proteins 6.2
- Nā momona 10.9
- Kalepona 22.1
ʻO Cauliflower kahi huahana olakino weliweli! Loaʻa iā ia kahi hanana pūnaewele maikaʻi, ma muli o ke komo maʻalahi ʻia e ko mākou kino, loaʻa nā mea protein, waiwai i nā huaora a me nā minelala. I kēia lā ua hoʻomākaukau mākou nāu i kahi papaʻai meaʻai i kēlā me kēia lā no ka umu i hoʻomoʻa ʻia.
Wahi a ka ʻike o nā meaola a me kā lākou assimilability, manaʻo nā meaola mea ʻai i ke ʻano nui o ke kāpeti. I loko o nā huaora, loaʻa iā ia ka ascorbic acid, kahi laulā o nā huaora B i mea nui loa no ke kino: B1 (thiamine), B2 (riboflavin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folic acid), a me nā huaora PP ( nicotinic acid), E, K, H (biotin), choline, a me kahi huaʻai U.
Nā lawelawe i kēlā me kēia ipu: 3 lawelawe.
Aʻo ʻanuʻu-ʻanuʻu
Loaʻa i loko o ka Caififlower he mau macro- a me microelement: kalipuna, magnesium, sodium, potassium, phosphoror, hao, zinc, keleawe, manganese, selenium, a me cobalt, iodine, chlorine. A ʻo ka hao, ʻelua a ʻoi aku ka nui o ka hao i ko ka cauliflower ma mua o ka pi ʻōmaʻomaʻo, ka letus a me ka lettuce.
Nui ka waiwai o kēia mea kanu i ka protein: i ka hoʻohālikelike ʻana me ke kāpena keʻokeʻo, loaʻa i loko o kahi manawa he nui nā protein. Ma muli o kēia, hiki i nā poʻo inflorescences ke lilo i mea pani maikaʻi no ka protein holoholona. Ma muli paha o kēia waiwai kūpono, kāhea aku kekahi mau meaola i ka cauliflower i ka tī keʻokeʻo keʻokeʻo. Hoʻohui ʻia, loaʻa i ka cauliflower tartronic, citric, malic acid, nā pulelehua meaʻai lahilahi, pectin, nā ʻākena a me nā mea ʻē aʻe i koʻikoʻi no ke olakino o ko mākou kino.
I kēia lā e hoʻāʻo mākou i kahi ala wikiwiki a mehana o ke kuke ʻana i ka cauliflower - ka hoʻomoʻa ʻana i ka umu. No laila, e mālama ia i nā wikamina i nui loa a lilo i mea ʻono loa a me kaʻai maoli. E hoʻomākaukau kāua i kahi nīnoa nāna e pili ana i ka soy sauce a me nā mea ʻala. E lilo ka pā i mea papaʻai, akā i ka manawa like mua loa.
KaʻAnuʻu 1
ʻO ka mea mua, holoi i ka cauliflower me ka wai a ʻokiʻoki i nā pua liʻiliʻi.
KaʻAnuʻu 2
E kau i nā pua i loko o ka colander a holoi pono iā lākou ma lalo o ka wai e anuanu ana. Pono ʻo Cauliflower i kahi holoi holoi holoʻokoʻa ma muli o kona ʻano paʻakikī, no ka mea, hiki i ka lepo a me nā mea ʻino ke hōʻiliʻili ma waena o nā inflorescences. ʻO ke koho kūpono e pulu i nā inflorescence no 10 mau minuke i ka wai paʻakai anuanu, a laila holoi wale nō.
KaʻAnuʻu 3
I kēia manawa ihi a ʻokiʻoki liʻiliʻi i ʻekolu mau kālika kālika.
KaʻAnuʻu 4
Hoʻohui i ka aila mea kanu, soy sauce, kālika, nā mea ʻala i ka kāpeti. Hui pono a uhi ka marinade i nā pua a pau.
KaʻAnuʻu 5
ʻOhi i ka wai o ka hapalua o ka lemona a hoʻohui i ke kāpeti. Hoʻohui hou i nā mea āpau. E hoʻohui ka lemon i ka awaawa hoihoi, piquancy a me ka hou i ka pā.
KaʻAnuʻu 6
I kēia manawa e hoʻopili i kahi ipu bakena nui a i ʻole pepa moe hohonu me ka pepa bakena. E hoʻomoe i ka cauliflower, e hohola pono. E hoʻokomo i loko o ka umu i preheated i nā kekelē 180 a hoʻomoʻa no 30-40 mau minuke, e hoʻouluulu ana i kēlā me kēia manawa.
Ke lawelawe nei
E hoʻomoʻa i ke kāpeti i hoʻomoʻa ʻia i loko o nā kīʻaha lawelawe a lawelawe ma ke ʻano he kīʻaha ʻokoʻa a i ʻole he ʻaoʻao ʻaoʻao me ka ʻiʻo, ka iʻa a me nā moa.
Nanea i kāu pāʻina!
