20 Malaki 2014 makahiki
Ke ʻōlelo ka poʻe ʻaʻole hiki iā lākou ke ʻai i ka pī, e nīnau iā lākou, "Ua hoʻāʻo ʻoe i ka lentil?" Nui nā ʻano legumes (beans, peas and lentils) i ʻike ʻia ma mua o 11 mau ʻano.
ʻOiaʻiʻo, ʻaʻole ʻoe e ʻike i nā ʻano like ʻole ma ka hale kūʻai kūʻai nui, akā e ʻike paha ʻoe i nā ʻano legumes like ʻole, maloʻo a hiki i ke kīʻaha, a me kekahi mau ʻano ʻano he ʻumi ma nā hale kūʻai kūʻai kūikawā.
He ʻaneʻane pau ʻole o nā ala e kuke ai i ka pī, ka pī, a me nā lentil, a me nā mea ʻē aʻe.
No laila hiki i kekahi ke ʻimi maʻalahi i kekahi mau legumes a lākou e makemake ai a ma kahi o iwakālua mau ala like ʻole e kuke ai. Akā, kūpono ke ʻai ʻana i ka lentil ma kahi o 10 mau manawa ʻoi aku ka nui ma mua o nā legumes ʻē aʻe.
No ke aha ka lentil?
1. He ʻono a waihoʻoluʻu. Hāʻawi nā Lentils iā mākou i nā mea ʻono a me nā kala. ʻO ka ʻoiaʻiʻo, loaʻa i kēlā me kēia ʻano lentil kona ʻono a me kona waihoʻoluʻu kūʻokoʻa, a loaʻa nā ʻono like ʻole mai nā ʻano kuke kuke.
2. He olakino maikaʻi nā Lentils, waiwai i nā meaʻai a me nā fiber. ʻOi aku ka momona o ka lentil ma mua o ka pī ʻeleʻele! Hoʻokahi kīʻaha o nā lentila i hoʻomoʻa ʻia (198,00 grams) he 230 calories, folic acid, fiber, copper, phosphorus, manganese, iron, protein, vitamins B1 and B6, pantothenic acid, zinc, and potassium.
3. Hoʻomoʻa wikiwiki. Pono e holoi ʻia ka hapa nui o nā legumes ma mua o ka kuke ʻana, ʻoiai ʻaʻole nā lentils. Hoʻomoʻa ʻelua ʻo ia i ka wikiwiki a ʻaʻole hiki ke paʻakikī a ʻokiʻoki paha, e like me ka mea maʻamau me nā legumes ʻē aʻe.
4. Nui liʻiliʻi. He palupalu a liʻiliʻi ka lentil, ʻaʻole ʻoe e ʻeke iā lākou.
5. Māmā a nui. ʻOi aku ka māmā a me ka liʻiliʻi o nā lentils, a ua ʻike ʻia e loaʻa iā ʻoe ka nui o ka nui o ke kālā ma mua o ke kūʻai ʻana i nā pīni ʻē aʻe.
6. Maikaʻi. Hiki iā ʻoe ke kuke i nā kīʻaha me ka lentil ma mua o ka hiki iā ʻoe me ka pī. ʻAʻole i hoʻāʻo ʻia ma ka ʻepekema, akā ʻoiaʻiʻo!
7. He maʻalahi ke hoʻoheheʻe. I kekahi manawa, hoʻoulu ʻia nā legumes. Ma muli paha o ka nui o nā kalapona, ʻo nā molekala i loko o kahi helu liʻiliʻi o nā monosaccharides. Hoʻohana ʻia ka ʻōnaehana digestive i ka lentil inā ʻai pinepine ʻoe iā lākou.
8. He kūpono no nā kamaliʻi liʻiliʻi a me nā ʻelemakule. He maʻalahi nā lentils e nahu, ʻaʻole e ʻoki ʻia, a hiki ke hūnā ʻia i loko o nā sopa, stews, casseroles, pancakes, a me nā salakeke i ʻole e hoʻonāukiuki i ke keiki.
9. Hoʻopili maʻalahi. He palupalu a momona ka lentils, ʻo ia hoʻi, hiki iā lākou ke hoʻokumu i ke kumu o nā sopa a i ʻole nā palapala, nā kīʻaha a me nā mea i kālua ʻia me ka ʻike ʻole o kekahi.
10. Ka māʻona a me ka māʻona. He liʻiliʻi nā lentils, meaʻai a maʻalahi hoʻi i ka ʻeli ʻana, maʻalahi ke hoʻokaʻawale ʻana, no laila e ʻoluʻolu loa mākou. ʻIke ʻepekema!
kuke ʻana i nā lentila
ʻOi aku ka ʻono o ka lentil ke paʻa ke ʻano i ka wā kuke. ʻO ka ʻokoʻa wale nō ka liʻiliʻi ʻulaʻula liʻiliʻi, ʻoi aku ka maikaʻi o ka ʻono ke paʻi ʻia. ʻOiai ʻaʻole hoʻopaʻa ʻia ka hoʻoluhi ʻana i nā lentils, hiki iā lākou ke kuke maʻalahi me ka ʻole o ka pulu ʻana a ʻaʻole lōʻihi.
ʻO ka ʻāpana paʻakikī o ka kuke ʻana i ka lentil, ʻo ia ka pale ʻana i ka hāʻule ʻana o ka lentil i kekahi manawa ma hope o ka kuke ʻana. ʻO ka mea huna, ʻo ia e hoʻomoʻa mua iā ia no hoʻokahi hola a ʻelua paha i ka wai me kahi paʻakai, a laila kuke. Hiki i kēia ke hoʻohui i kekahi mau minuke i ka manawa kuke, akā pono ia, a e hoʻopau ʻoe i nā lentil maikaʻi loa e hoʻohui i nā salads a i ʻole casseroles.
ʻOi aku ka maikaʻi o ka ʻai ʻana o ka lentil, ka meaʻai a me ka ʻono. A hiki iā ʻoe ke ʻai maka.
No ka hoʻoulu ʻana i nā lentila, e hoʻoinu i ka 1/2 a i ka 1 kīʻaha o ka lentil i ka pō i loko o ka ipu aniani, a laila holoi a kānana. E ninini i loko o kahi kānana maikaʻi i uhi ʻole ʻia me ka wai no ka germination. A i ʻole e waiho i ka ipu o nā lentil i hoʻomaʻemaʻe ʻia a holoi ʻia i kahi pouli a mālie, e holoi ana i nā mea i loko 2 a 3 mau manawa i ka lā. I ka hoʻomaka ʻana o nā huelo, ua hana ʻia ka germination. ʻOi aku ka momona o nā ʻōpuʻu i ka wā i ʻōpuʻu ʻole ai. Hiki iā ʻoe ke hoʻohana i nā ʻōpuʻu lentil no nā salakeke, a i ʻole e hoʻohui iā lākou i nā sopa ma ka pau ʻana o ke kuke ʻana, a i ʻole e wili iā lākou a hoʻohui i ka berena.