Loaʻa i nā huaora A a me E, folic acid, calcium a me ka hao, broccoli ʻo kekahi o nā mea kanu momona. He ʻoi aku ka nui o ka huaora C ma mua o ka ʻalani, a hoʻokahi aniani o nā pua broccoli e hāʻawi i ka nui o ka calcium i kēlā me kēia lā. I kēia lā e nānā mākou i nā kīʻaha me ka broccoli, kahi hiki ʻole ke hele.
12 st. pistachios maka
1 st. ʻōmaʻomaʻo pī
12 st. ʻōmaʻomaʻo pī
Salt
12 st. nā mea kanu ʻokiʻoki (parsley, basil, dill, onion)
13 Art. ʻaila ʻoliva
2 tsp waina winika
2 tsp mākeke
Paʻa pepaʻeleʻele
1 nui a 2 liʻiliʻi broccoli, ʻoki ʻia i loko o nā pua
1 st. quinoa paila
ʻO Broccoli a me ka ʻuala puree
700 g ʻili, ʻoki ʻia nā ʻuala
300 g nā pua broccoli
40 g pata ma ka lumi wela
1 tsp grated lemon zest
1 ʻolokaʻa kālua kuʻi ʻia
1 puna waiu mahana
ʻOnioni ʻōmaʻomaʻo i ʻoki ʻia
Broccoli pesto
400g spaghetti
1 kg broccoli, ʻoki ʻia i loko o nā pua
55 g nā hua paina i kālua ʻia
12 nā ʻōpio keʻokeʻo, ʻoki ʻia
185 ml aila ʻoliva
60 g paʻakai paʻakai (Parmesan, koho)
ʻO ka pai kīʻaha me ka broccoli
1 kumu pie hau
12 st. kīʻaha cream
12 Art. kilika ʻawaʻawa
2 hua manu pani
12 st. kāhi parmesan ʻoki ʻia
250 g broccoli ʻokiʻoki
14-16 mau tōmato cherry, ʻoki ʻia
E like me kāu e ʻike ai, ʻo ka broccoli kahi mea hoʻohui maikaʻi no kēlā me kēia ʻano meaʻai, ʻo ia ka saladi, pie, casserole a i ʻole pasta. ʻAʻole pono ʻoe e haʻalele i kēia huahana, kahi hale kūʻai o nā huaora a me nā minela no ke kino!