Ke ʻimi nei ʻoe i kahi kīʻaha ʻono a momona e hoʻohauʻoli i kāu mau malihini? Mai nana hou aku. Eia ka mea ʻono maikaʻi no "Garden Roll". Hoʻohui kēia meaʻai i ka hou o nā mea kanu me ka momona o nā meaʻono e hana i kahi ʻike meaʻai ʻono. ʻAʻole wale ʻo ia e ʻoluʻolu i ka nānā ʻana, akā, he koho olakino ia e hiki ai iā ʻoe ke hauʻoli me ka mihi ʻole.
Hoʻopiha ʻia kēia kīʻaha ola me nā lau ʻai waihoʻoluʻu, e hāʻawi ana i kahi ʻano hou i kēlā me kēia ʻai. Me ka hui pū ʻana o nā mea kanu ʻai a me nā mea kanu ʻono, He koho maikaʻi kēia'ōwili no kaʻaina awakea māmā a iʻole ka meaʻai hoʻomaha.
nā mea hoʻohui
- 1 kāloti nui, julienned
- 1 pepa bele ʻulaʻula, ʻoki liʻiliʻi
- 1 kukumba,ʻokiʻoki i nā'āpana lahilahi
- ʻO avocado 1, ʻokiʻoki
- 1 kīʻaha kāpeti poni, ʻoki ʻia
- 8-10 mau pepa laiki
- Lau mint hou
- Nā lau cilantro hou
- Nā hua Sesame (no ka hoʻonani)
Na Ke Kumu
'anuʻu 1
E hoʻomākaukau i kahi pola nui o ka wai mahana. E hoʻopaʻa i hoʻokahi pepa laiki i loko o ka wai no 10 mau kekona a hiki i ka palupalu. Wehe a kau ma kahi maʻemaʻe.
'anuʻu 2
E hoʻomaka i ka hui ʻana i kāu ʻōwili ma ke kau ʻana i kekahi mau lau mint a me nā lau cilantro i waenakonu o ka pepa raiki.
'anuʻu 3
E kau i kāu mau mea kanu i kahi ʻano nani. E hoʻomaka me kekahi mau ʻāpana kukama, a ma hope o nā kāloti julienned, nā ʻāpana pepa bele, avocado, a me kahi kāpīpī ʻulaʻula ʻulaʻula.
'anuʻu 4
E pelu mālie i ka hapa lalo o ka pepa laiki ma luna o ka hoʻopiha. A laila, e pelu i nā ʻaoʻao i loko a hoʻomau i ka ʻōwili a hiki i ka loaʻa ʻana o kahi ʻōwili paʻa a paʻa. E hana hou i kēia kaʻina hana me nā ʻōwili pepa raiki i koe a me nā hoʻopiha.
'anuʻu 5
Ke hoʻākoakoa ʻia nā ʻōwili a pau, e kāpīpī i nā hua sesame ma luna no kahi crunch hou a me ka nānā ʻana.
'anuʻu 6
E lawelawe i ka Garden Rolls hou a i ʻole i loko o ka pahu hau no hope. Ua hauʻoli maikaʻi ʻia lākou me ka ʻuala ʻono ʻono, e like me ka ʻalani pīkī ʻala a i ʻole ka soy-ginger sauce.
ʻO kahi hoʻokani ʻono i nā ʻōwili kīhāpai
Ua hoʻāʻo paha ʻoe iā Arroz Chaufa? Inā ʻaʻole, aia ʻoe i kahi hana! Arroz Chaufa he kīʻaha laiki palai Peruvian-Chinese kaulana e hoʻohui i ka maikaʻi o nā meaʻai ʻelua.
Hāʻawi ka meaʻai i kahi hui like o ka laiki, nā mea kanu, a me ka protein, moʻa i ka maikaʻi. Inā makemake ʻoe e ʻimi kikoʻī i kēia kīʻaha waha, poʻo i luna i https://carolinarice.com/recipes/arroz-chaufa/ no ka meaʻai piha.
Nā Pōmaikaʻi Ola o ka Garden Rolls
ʻAʻole ʻo Garden Rolls wale nō e hoʻowalewale i kou ʻono akā pū kekahi hāʻawi i ka nui o nā pono olakino. E nānā pono kākou i ke kumu o ka hoʻokomo ʻana i kēia mau ʻōwili leʻaleʻa hiki ke lilo i koho maikaʻi no kou olakino:
ʻO nā mea waiwai i nā meaʻai
Hoʻokomo ʻia nā Rolls Garden me nā ʻano like ʻole nā mea kanu, e like me kā kāloti, bele, kukama, a me ke kāpeti poni. He waiwai kēia mau mea kanu i nā huaora, nā minerala, a me nā antioxidants e kākoʻo ana i ke olakino holoʻokoʻa. T
Hāʻawi lākou i ka nui o nā meaʻai, me ka huaora C, ka huaora A, ka pālolo, a me ka fiber, ka mea e hoʻoikaika ai i ka ʻōnaehana pale ʻana, ka ʻai ʻana maikaʻi, a me ka ʻili ikaika.
Weight Management
Inā ʻoe e nānā ana i kou waistline, hiki i ka Garden Rolls ke koho maikaʻi loa. He haʻahaʻa lākou i nā calorie a me ka momona, e hoʻolilo iā lākou i koho hala ʻole no ka poʻe e manaʻo nei e mālama a lilo i ke kaumaha.
ʻO ka hui pūʻana o nā mea kanu hou a me ka nele o nā meaʻai kaumaha a iʻole nā mea palai e hōʻoiaʻiʻo i kaʻai māmā a me kaʻoluʻolu.
Hoʻonui i ka lawe ʻana i ka fiber
He mea koʻikoʻi ka fiber no ke olakino digestive a hiki ke kōkua i ka pale ʻana i ka constipation. ʻO nā mea kanu i loko o Garden Rolls he kumu maikaʻi loa ia o ka fiber meaʻai, e paipai ana i ka neʻe ʻana o ka ʻōpū maʻamau a e mālama pono i kāu ʻōnaehana digestive.
ʻO ka hoʻokomo ʻana i nā meaʻai momona i ka fiber i kāu meaʻai hiki ke kōkua pū i ka hoʻopaʻa ʻana i nā pae kōpaʻa koko a e hoʻemi i ka pilikia o kekahi mau maʻi maʻi, e like me ka maʻi puʻuwai a me ka maʻi diabetes type 2.
Ka Waihona Pono o na Rola Kihapai
ka pahu hau: Ma hope o ka hōʻuluʻulu ʻana i nā Garden Rolls, pono e hoʻoinu iā lākou inā ʻaʻole ʻoe e lawelawe koke iā lākou. Kōkua ka pahu hau i ka mālama ʻana i ka ʻala o nā mea kanu a pale i ka ulu ʻana o ka maʻi bacteria. ʻO ke kūpono, e ʻai i nā ʻōwili i loko o 24 mau hola e leʻaleʻa iā lākou i ko lākou kiʻekiʻe hou.
Ka hoʻomalu wai: Hiki i ka wai ke hoʻopili i ke ʻano o nā ʻōwili pepa raiki, e hoʻoheheʻe iā lākou. No ka pale ʻana i kēia, e noʻonoʻo e kau i kahi kāwele pepa pulu a i ʻole kahi ʻāpana letus ma lalo o ka pahu ma mua o ka hoʻohui ʻana i nā ʻōwili.
Hoʻokaʻawale a me ka Layering: Inā mālama ʻoe i nā ʻōwili he nui, pono e hoʻokaʻawale iā lākou i ʻole e pili pū. Hiki iā ʻoe ke kau i kahi papa o ka parchment a i ʻole ka pepa wax ma waena o kēlā me kēia ʻōwili e hana i kahi pale.
ʻO ka hoʻokaʻawale ʻana i ka ʻuala: Inā koho ʻoe e hoʻokomo i kahi ʻuala me kāu Garden Rolls, ʻoi aku ka maikaʻi o ka mālama ʻana i ka ʻuala ma kahi kaʻawale. E ninini i ka ʻuala i loko o kahi pahu liʻiliʻi a paʻa i ka ea a mālama i loko o ka friji.
Nā mea huna a me nā ʻano like ʻole
ʻOiai he mea leʻaleʻa ka meaʻai Garden Roll, eia kekahi mau mea huna a me nā ʻano like ʻole hiki iā ʻoe ke hoʻāʻo e lawe i ka pae aʻe:
Mea huna: No ka hoʻohui ʻana i kahi ʻono ʻē aʻe, e hoʻāʻo e hoʻomoʻa i nā mea kanu i ka hui pū ʻana o ka soy sauce, ka wai lime, a me kahi pā o ka meli ma mua o ka hui ʻana i nā ʻōwili.
Hoʻonui ka protein: No ka poʻe makemake i ka ʻōwili puʻuwai, hiki iā ʻoe ke hoʻohui i ka ʻōpae, moa, a i ʻole tofu ma ke ʻano he koho protein. E hoʻomoʻa wale i kāu protein i koho ʻia a hoʻokomo i loko o ka ʻōwili ma ka ʻaoʻao o nā mea kanu.
ʻO ka lau nahele: E hoʻāʻo me nā mea kanu like ʻole e hoʻonui i nā ʻono. Hiki i ka basil Thai, ka lemongrass, a i ʻole kahi hōʻailona o ka ginger hou ke lawe i kāu Garden Rolls i kahi pae hou.
ʻO Garden Rolls kahi koho leʻaleʻa a olakino hiki ke leʻaleʻa e ka poʻe e ʻimi nei i kahi kīʻaha hou a me ka ʻono. ʻO ka hui pū ʻana o nā mea kanu olaola, nā ʻōwili pepa raiki ʻokiʻoki, a ʻo nā ʻano hoʻopiha like ʻole e ʻoluʻolu a ʻoluʻolu i ka pala.
Inā he mea ʻai meaʻai ʻoe, e nānā ana i kou kaumaha, a i ʻole e ʻimi wale ana i kahi meaʻai meaʻai, ʻo Garden Rolls kahi koho maʻamau. hāʻawi i nā pono olakino he nui.
No laila no ke aha e ho'āʻo ʻole ai iā Garden Rolls? ʻAʻole lākou he meaʻai a me ka meaʻono wale nō akā he mea hoʻohui nani hoʻi i kāu repertoire culinary. E ʻimi i nā mea hoʻopiha like ʻole, e noʻonoʻo me ka luʻu ʻana, a e ʻoliʻoli i kēia kīʻaha leʻaleʻa e hoʻolauleʻa ai i ka hou a me ka maikaʻi o nā mea kanu. Keu a ka ʻono!