Nā pono olakino:
Loaʻa i ka huaora C, maikaʻi ke kāpeti no ke kino. Hāʻawi pū ia i ka huaora B9 a ua hoʻolako maikaʻi ʻia me ka sulfur, kahi e hāʻawi ai i kona ʻono kikoʻī.
Nā manaʻo kōkua:
E koho maikaʻi. Koho mākou i kahi kāpeti kaumaha a paʻapū me nā lau ʻulaʻula a ʻālohilohi.
Mālama maikaʻi. E mālama ia i kahi pule maikaʻi i loko o ka friji crisper.
Māmā e hoʻomākaukau. ʻOki mākou i ʻelua a ʻehā paha. Wehe ʻia nā lau ʻino. Ma luna o nā mea maikaʻi, ʻoki mākou i ke kumu paʻakikī. No ka holoi ʻana, hoʻoinu ʻia nā lau i ka wai me kahi winika keʻokeʻo liʻiliʻi. Ke waiho wale nei ka ʻoki ʻana iā lākou i loko o nā ʻāpana a waiho ʻia paha e like me ka papa kuhikuhi.
Nā ʻano kuke kuke ʻokoʻa. He 45 mau minuke e kuke ai i loko o ka wai paila, hapalua hola no ka kuke ʻana a me 20 mau minuke i loko o ka ipu kuke. No ka kuke ʻana i ka al dente i loko o kahi wok, ʻulaʻula ia no ʻumi mau minuke.
Aole anei oukou i ike?
I mea e ʻoi aku ka maʻalahi o ka digestible, hoʻomaʻamaʻa mua ʻia nā lau no 10 mau minuke i ka wai paila. ʻO kekahi ʻōlelo aʻoaʻo e hoʻohui i nā kumulāʻau kumini a i ʻole nā anoano anise i ka wai kuke.
No ka hoʻemi ʻana i ka ʻala i ka wā kuke ʻana, e hoʻohui i kahi ʻōpala o ka celery, kahi ʻāpana berena a i ʻole ka wōnati me kona pūpū.
Nā hui kilokilo
I ka salakeke. ʻAi maka ʻia a ʻai ʻia. E kau me ka vinaigrette sinapi. Hiki iā ʻoe ke hoʻohui i ka ʻāpala a me nā nati, kukama, ʻuala i hoʻomoʻa ʻia.
I ka hele pu ana. Hoʻopili maikaʻi ʻia ke kāpeti me nā ʻiʻo ʻono e like me ka moa guinea, ka puaʻa ʻōpala, a i ʻole ka umauma ʻiʻo. He maikaʻi loa ia me nā iʻa e like me ka salmon.
Me nā mea kanu. Hiki iā ʻoe ke kala i nā ʻāpana kāpeti me nā ʻuala sautéed.
Hana iā mākou. ʻO kahi ʻano lōʻihi akā ʻono maikaʻi loa, ʻo nā meaʻai no ke kāpeti i hana ʻia me ka ʻiʻo a i ʻole nā cereals he meaʻai maoli a hana i kahi kīʻaha piha kūpono no ka hoʻoilo.