ʻO ka ʻai ʻana i nā mea kanu a me nā huaʻai (barbecue) kekahi o nā ala pono loa o ka hoʻomaʻamaʻa wela o ka meaʻai. No ke aha e pono ai e hoʻopili i nā mahana kiʻekiʻe i nā huaʻai a me nā mea kanu? Ma hope o nā mea a pau, me he mea lā ua "noi lākou ma ka waha"? ʻO ka ʻoiaʻiʻo ʻo ka mālama ʻana i ka wela o nā huahana e mālama i ka meaʻai meaʻai: hoʻopau ia i ka bacteria pathogenic, luku i nā pesticides a me nitrates, preservatives, etc. no laila e mālama ai i ka ikehu i hoʻohana ʻia i ke kino no ka ʻai ʻana a me ka hoʻomehana ʻana (ʻai a me) ke kino - he mea nui kēia i ke kau anuanu. Eia kekahi, i kēia lā, nui nā huaʻai a me nā mea kanu ʻaʻole i ulu wale ʻia, i loko o nā kūlana ʻōmaʻomaʻo, akā ua hoʻopiha maoli ʻia me nā kemika like ʻole i hoʻohana ʻia ma nā pae āpau o ka mahiʻai a me ka lawe ʻana.
Pono kēia no ka mea ua pau nā ʻāina mahiʻai ʻoihana i ka hoʻomaka ʻana o ke kenekulia 20, a me ka ʻole o ka hoʻokomo ʻana i nā kemika, ʻaʻole hiki ke ulu i kekahi mea i kēia manawa. ʻAe, makemake ka mea kūʻai aku e kūʻai i nā mea kanu nani, ʻālohilohi a me ka ʻulaʻula a me nā huaʻai, ʻaʻole mae a me nā "barela" (maoli). No laila, ʻoi aku ka maikaʻi o kēia "papakaukau manawa" a me ka "nani" ʻaʻole e hoʻopau ʻia i kona ʻano maka, akā (ma ka wehe ʻana i ka peel!) ʻO ke kaʻina wela, ma kahi liʻiliʻi. Inā ʻaʻole mākou e kamaʻilio e pili ana i nā huahana organik, akā ʻaʻole maopopo loa kahi i hele mai ai lākou a pehea lākou i ulu ai a pehea i mālama ʻia ai, a laila ʻo ka mālama wela pōkole kahi mea palekana kūpono. Ma hope o nā mea a pau, ʻo ka mea e pono ai i ko mākou kino nā meaʻai i loaʻa i loko o nā huaʻai a me nā mea kanu, ʻaʻole ko lākou helehelena nani, ʻaʻole ka ʻili, a ʻaʻole nā moʻolelo e pili ana i ka waiwai meaʻai kupanaha o nā mea kanu maka. He haʻahaʻa i kekahi manawa ma mua o ka mea i mālama ʻia i ka wela. ʻO kahi mea kupanaha no nā poʻe he nui, ʻo ia ka mālama ʻana i ka wela kūpono - e like me ka hoʻoulu ʻana a i ʻole ka wok-frying - ʻaʻole wale ka hopena liʻiliʻi i nā waiwai meaʻai o kekahi mau mea kanu, akā ua hoʻonui ʻia i loko o kekahi mau huahana! No laila, no ka laʻana, ʻoi aku ka bioavailable o nā tōmato grilled, kāloti, beets, asparagus a me nā mea kanu ʻē aʻe ma mua o nā mea maka - paʻakikī ke manaʻoʻiʻo, akā ʻo kēia ka ʻikepili ʻepekema, me nā mea i loaʻa i nā ʻepekema ʻAmelika. ʻO nā ala olakino a mālie loa e kuke ai i ka meaʻai vegan: 1. ʻAi 2. Wok palai 3. "Mōloʻo" kālua (ma ka uwea rack) ʻOi aku ka maikaʻi o kēia mau ʻano kuke ma mua o ka palai ʻana i ka ʻaila, ka paila ʻana i ka wai a i ʻole ka hupa, ke kohu ʻana, ka ʻala ʻana i loko o ka ipuhao, a me ka mahu, a pēlā aku. ʻO ke ʻano haʻahaʻa o kēia mau meaʻai ma muli o ka: 1) moʻa koke ʻia ka meaʻai, a ʻo ka manawa ke kumu nui o ka nalowale ʻana o nā meaʻai i ka wā mālama wela; 2) mālama ʻia nā huaora hoʻoheheʻe wai a me nā meaʻai - ʻaʻohe pilina me ka wai; 3) mālama ʻia nā huaora momona momona, no ka mea liʻiliʻi a ʻaʻole pili me ka aila wela. Akā i ka manawa like, loaʻa i kēlā me kēia o kēia mau ʻano hana kuke pono kona pono ponoʻī a me nā pōʻino:
- Pono ka nānā ʻana i ka grill, ʻoi aku ka paʻakikī o ka "organizational", akā ʻoi aku ka ʻono o ka meaʻai. Inā ʻoe e hana i kahi grill ma ka ʻāina, a laila ʻaʻohe pilikia, akā i loko o ke keʻena hiki iā ʻoe ke hoʻohana i ka pan grill. ʻO ka grilling paha ka mea olakino a wikiwiki loa, akā mamao loa mai ke ala wikiwiki loa e kuke ai.
- ʻO ka palaoa maloʻo (ma ka uea rack) i ka umu he mea liʻiliʻi iki, no ka mea. ʻaʻole ia e ʻae i ka hoʻohana ʻana i nā ʻuala (no ka laʻana, soy) a me nā ʻaila i ka hana kuke - akā hiki ke hoʻohui ʻia i ka huahana i hoʻopau ʻia. ʻOi aku ka lōʻihi o ka hoʻomoʻa ʻana (ʻo ka ʻoi aku ka mahana o ka umu ma mua o ka hoʻohui ʻana i ka meaʻai, ʻoi aku ka nui o nā meaʻai e mālama ʻia), no laila he ʻano kuke lohi kēia - akā loaʻa pū kekahi.
ʻAʻole ia e hoʻomaʻamaʻa wale i ka ʻai ʻana o ka meaʻai i loko o ka ʻōpū, akā e ʻae pū iā ʻoe e mālama i nā mea waiwai āpau o nā mea kanu: e hilinaʻi ʻia ia i ka huahana, akā ʻo ka hapa pinepine me ka ʻole o nā poho liʻiliʻi o ka vitamina C a me kahi liʻiliʻi. ka nui o nā huaora B. Akā, e like me kā mākou e ʻike ai, a ʻo nā mea ʻē aʻe e maʻalahi i hoʻopiha ʻia mai kekahi maʻamau vitamina paʻakikī! No laila, e like me kā mākou e ʻike ai, ʻo ka hoʻomoʻa ʻana paha ke ala maikaʻi loa e kuke ai i ka meaʻai me ka liʻiliʻi. I ka manawa like, ʻaʻole mea kanu, meat grill, ka mea kaulana loa i ka US - ʻo ia hoʻi, ʻo ka ʻai ʻana i ka ʻiʻo, ka moa, ka liʻiliʻi pinepine o ka iʻa a me ka iʻa iʻa he "makana" maikaʻi ʻole i ke olakino, hāʻawi ʻia ka hoʻonui ʻia (a hiki i 60%). i ka pilikia o ka maʻi 'aʻai me ka hoʻohana mau ʻana i ia mau meaʻai, ʻaʻole e haʻi i kona ʻano calorie kiʻekiʻe loa (ʻai ʻia i kahi mea "ma barbie" ma hope o nā mea āpau, ʻaʻole maʻamau ka umauma moa, akā he mea "juicier" ...). ʻElua-nil i makemake i ka vegetarianism: ua ʻike nā ʻepekema ʻo nā huahana ʻiʻo grilled piha i nā carcinogens: a ʻo kēia ka mea mua, 1) ka mea i kapa ʻia polycyclic aromatic hydrocarbons (PAHs) a me 2) heterocyclic amines (HCAs). ʻO ka mea pōmaikaʻi, ʻaʻole pili kēia pilikia "ʻAmelika" iā mākou: ma hope o nā mea a pau, makemake wale mākou i nā mea kanu a me nā huaʻai! ʻAʻole i loko o lākou nā carcinogens, inā ʻaʻole i hoʻopā ʻia e ke ahi, ʻaʻole lākou e wela iā ʻoe, ʻaʻole ʻoe e ninini i ka gravy ma luna o lākou: a laila hiki iā ʻoe ke ʻai me ka maluhia. Ma ke ala, inā ʻo kahi grill maʻamau - ma ka lanahu a i ʻole ke kinoea - e like me kahi huakaʻi paʻakikī iā ʻoe, a ʻaʻohe wahi e waiho ai, a laila hiki iā ʻoe ke kūʻai i kahi "grill pan" hao: ʻoiai ʻaʻole ia e ʻae iā ʻoe. e hoʻomoʻa i nā mea kanu "me ka uahi", mālama ia i nā pono āpau o ka kuke ʻana i ka grilled (ʻaʻole pono ka ʻaila). ʻO ia mau pā, me nā mea hao hao, pili i ke kinoea a me nā kapuahi ʻē aʻe (e pili ana i ke ʻano a me nā mea o ka pā - e nīnau i ke kūʻai ʻana). Question: Hiki paha ke hana i ka kuke ʻana i nā mea kanu a me nā huaʻai ma ka umu i loko o ka pā palai ʻoi aku ka maʻalahi a me ke olakino?
pane mai: ʻae, hiki ke hiki! Nā lula no ka meaʻai maikaʻi - pili like ia i ka ʻala "maloʻo" (ma ka pahu o kā mākou umu punahele): 1. ʻO ke kānāwai leʻaleʻa: E ʻai MORE! ʻO ka ʻai ʻana ma ka liʻiliʻi he 3 (ʻoi aku ka maikaʻi ʻelima) mau huaʻai a me nā mea kanu i ka lā i hōʻike ʻia e hōʻemi nui i ka hopena o ka maʻi puʻuwai coronary, ka hahau ʻana, ka momona, a me kekahi mau ʻano o ka maʻi kanesa. Eia kekahi, ʻo nā kīʻaha wela mai nā mea kanu a me nā huaʻai e hoʻokumu ai i ka ʻai kūpono. Ma kahi o ka pasta, ka laiki, ka ʻuala - ʻoi aku ka maikaʻi o ka ʻai ʻana i nā mea kanu mai ka grill mai ka umu + soy huahana (protein). No laila e poina kākou i ka "garnish"! Hiki ke hoʻomoʻa ʻia nā huaʻai (e hoʻāʻo i nā peaches a i ʻole nā apricots mai ka grill - hiki ʻole ke poina!), A i ka umu (me nā ʻōpala). Hoʻohui ʻia me nā mea ʻono a me nā mea ʻono (e like me Worcestershire) a me nā gravies, jams, nā hua i kālua ʻia! He aha nā mea kanu maikaʻi no ka ʻai ʻana:
- Pākē
- kakaka
- Pepa bele
- Zucchini
- Carrots
- Beetroot
- eggplant, etc.
Kāleka:
- Nā Paina
- Mango
- Mele
- Pears, etc.
2. Marinate… ʻO ka marinade ma mua o ka hoʻomoʻa ʻana he wai lemon, soy sauce, meli, kālika, aniani, nā mea ʻala ʻē aʻe, ʻaila ʻoliva, etc., me nā hui pū ʻana. ʻAe ʻo Marinades iā ʻoe e hoʻomaʻamaʻa i ka ʻono o ka meaʻai, a e hōʻoiaʻiʻo hoʻi i ka hoʻokumu ʻana o nā carcinogens i ke kaʻina hana o ka kuke ʻana i ka meaʻai ma ka grill (ʻo ka hoʻohana ʻana i ka marinade e hiki ai i ka poʻe ʻai meaʻai ke hōʻemi i ka hopena o ka grilling carcinogenicity a hiki i 99%, ʻaʻole i haʻi i nā mea kanu). I ka manawa like, inā ʻoe e marinate i nā mea kanu no nā minuke 30, e kau iā lākou i loko o ka friji. ʻO ka maʻamau 30-60 min. ʻO ka marinating no nā huaʻai a me nā mea kanu ua lawa. 3. ʻOi aku ka wikiwiki o ka mālama ʻana i ka wela - mālama ʻia ka nui o nā meaʻai. No laila, e hoʻomaʻamaʻa mua i ka umu grill ma mua o ka kau ʻana i ka meaʻai ma luna o lākou. Hoʻomākaukau ʻia ka hapa nui o nā mea kanu a me nā huaʻai i loko o 3-5 mau minuke! 4. E hoʻohuli pinepine i nā mea kanu i ka umu grill - like, mai nā ʻaoʻao a pau, ʻoi aku ka ʻono a ʻoi aku ka maikaʻi o ka meaʻai i kuke ʻia. Akā ʻo nā huaʻai (a me nā mea kanu palupalu) pono e hoʻohuli ʻia i ka liʻiliʻi, a me ke akahele - i ʻole e hōʻino i ke ʻano o ke kīʻaha. 5. E hoʻohana i nā ʻano hana kuʻi a me ka nui kūpono o nā ʻāpana. No laila, maikaʻi nā huaʻai nui a me nā huaʻai ma ka grill i nā ʻāpana a i ʻole nā ʻāpana nui. Hiki ke kālua ʻia nā huaʻai a pau a i ʻole nā huaʻai ma ka kuha (he nui ka poʻe i ka moa i loko o ka umu) a i ʻole ma ka pā umu. ʻO nā mea kanu a me nā huaʻai i ʻoki maikaʻi ʻia - hiki ke hāʻule i loko o ka grill grate - ʻoi aku ka maikaʻi o ka ʻai ʻana i ka umu i loko o kahi "sleeve" kūikawā (ʻeke wela) a i ʻole i ka foil a i ʻole ma kahi pepa bakena. Mea ʻai: Eggplant Grilled + Quinoa
Nā mea hoʻohui (no 6 mau meaʻai meaʻai):
- 3-4 mau eggplants nui;
- Paakai kai
- ʻO ka ʻaila ʻoliva puʻupaʻa (1 punetēpē)
- ʻO thyme a i ʻole oregano
- 1/2 kīʻaha quinoa (holoi ʻia)
- ʻO ka hapalua aniani (ʻoki maikaʻi ʻia)
- ʻO ka basil hou, ka dill, nā mea kanu ʻē aʻe - e ʻono (ʻoki maikaʻi ʻia)
- ʻO ka winika waina ʻulaʻula - 2 punetēpē
- ʻO ka meli a i ʻole ka agave nectar - 2 tbsp. puna
- 13 kīʻaha pine nuts (i hoʻomoʻa iki ʻia i loko o kahi pā palai maloʻo)
e hoomakaukau ai: ʻOki i ka eggplant i loko o nā ʻāpana nui (4 cm mānoanoa). E kāpīpī i ka paʻakai kai a waiho ʻia no 30 mau minuke (e puka mai ka wai). E hoʻokahe i ka makū i puka mai. E ninini i ka quinoa i loko o kahi kīʻaha, e hoʻohui i kahi paʻakai a me 34 mau kīʻaha wai, e lawe mai i kahi maʻi a kuke no 15 mau minuke. Wehe ʻia mai ka wela, hoʻoulu ʻia me ka ʻōpala, pani hou a waiho i ka uhi no 5 mau minuke. E puhi i ka grill (a i ʻole grill pan, a i ʻole umu). E kaomi i ka eggplant ma ke kāwele kīhini a i ʻole ke kāwele pepa (no ka wehe ʻana i ka maʻu). E hamo i nā ʻaoʻao ʻelua me ka ʻaila ʻoliva a me ka ʻaila no kahi 5 mau minuke ma kekahi ʻaoʻao a ma kekahi ʻaoʻao - a ʻike ʻia nā kaha ʻeleʻele a palupalu. (Inā makemake ʻia, hiki iā ʻoe ke uhi i ka grill me kahi poʻi a waiho i ka umu e hāmama). E kiʻi i nā'āpana ma kahi pā, e kāpīpī i kaʻailaʻaila a me nā meaʻala, nā mea kanu eʻono. E hoʻohui i ka quinoa i hoʻomoʻa ʻia me nā aniani ʻokiʻoki, ke koena o nā mea kanu a me nā mea ʻala, ka ʻaila ʻoliva, ka vīnega, ka meli a i ʻole ka agave nectar, e hoʻohui i kahi pine nui o ka paʻakai a me ka pepa ʻeleʻele a hoʻoulu. E hoʻonohonoho i ka eggplant a me ka quinoa ma kahi pā (a i ʻole nā papa pālahalaha), a kāpīpī ʻia me nā hua paina liʻiliʻi. Mākaukau! Mea Hana: Peaches Grilled
ʻO kekahi o nā kīʻaha ʻokoʻa loa e hiki ai iā ʻoe ke kuke ma ka pan-grill i hoʻomoʻa ʻia he mea ʻai huaʻai i kālua ʻia. ʻO nā peaches, nā apricots, nā ʻāpala, nā mango ʻoi aku ka maikaʻi no ka ʻai ʻana, ʻoi aku ka maikaʻi o ka pears. I loko o ka "lima" o ka foil, hiki iā ʻoe ke hoʻomoʻa iki i nā hua: nā currants ʻulaʻula, cherries, cherries, gooseberries, etc. No ka hana ʻana i nā peaches: 1. Eʻokiʻoki i nā peaches i 6 mau'āpana. 2. I loko o kahi kīʻaha liʻiliʻi, e hoʻomoʻi i nā ʻāpana peach i loko o ka hui ʻana o ka ʻaila ʻoliva a me ka balsamic vinegar, me kahi paʻakai paʻakai. 3. E wela i ka grill (a i ʻole grill pan) i ka mahana wela a holoi ʻia me kahi ʻaila liʻiliʻi i kū ʻole i ka ʻono (e like me ka hoʻohana ʻana i ka ʻaila soybean - paʻa nō hoʻi i nā wela kiʻekiʻe: ʻaʻole ia e puhi a ʻaʻole e puhi. hana kino kino). 4. E kālua i nā ʻāpana peach no 2-3 mau minuke ma kēlā me kēia ʻaoʻao. Mai hoʻohuli i nā ʻāpana i nā manawa a pau - hiki iā ʻoe ke nānā pono ma lalo o ka lalo a hiki i ka hopena o ka manawa i hoʻonohonoho ʻia. 5. Hoʻomaʻalili i nā peaches i hoʻomoʻa ʻia i ka lumi wela ma kahi pā. 6. I ka wā e hoʻoluʻu ai, e hana i ka ice cream, whipped cream, honey, maple syrup, a i ʻole nā lole pīkī ʻē aʻe. 7. Hiki nō hoʻi iā ʻoe ke kāpīpī iā lākou me ka wai lemonona hou i kāpīpī ʻia (kāna i ka lua). 8. Makemake kekahi po'e e ho'omo'i i ia mau peaches me ka mimi pesto (kū'ai mākaukau). 9. Hoʻohui pūʻia kēlā mau peaches me nā'āpana cheese (brie, mozzarella, camembert, etc.), me nā pepa momona, arugula, a me nā huahana'ē aʻe. Hoʻāʻo!