Nā mea hana no ʻelua mau lawelawe: 50 gram o ka quinoa keʻokeʻo, 20 mau ʻoliva pitted i loko o ka aila, 1 avocado, 1 kāloti waena, kekahi lettuce kau (i kēia manawa, he 50 gram ka saladi kulina), 3 punetune o ka ʻaila ʻoliva, paʻakai a me ka pepa - i kēlā me kēia mea e ʻono ai, sprouts ka waipuna no ka hoʻonaninani - e ʻono.
e hoomakaukau ai
E holoi i ka quinoa ma lalo o ka wai e kahe ana i kahi kānana maikaʻi. Hoʻololi i kahi ipu hao a uhi ʻia me 100 mau mililiter o ka wai e hoʻolapalapa ana. Pani i ka poʻi a waiho ma ka wela waena ma kahi o 10 mau minuke a hiki i ka wai cereal ke omo i ka wai āpau.
ʻOiai ke kuke ʻana ka quinoa, hoʻomākaukau i nā mea kanu. E holoi i ka avocado, ʻokiʻoki i ʻelua, wehe i ka lua, ʻoki i ka ʻiʻo i loko o nā cubes liʻiliʻi (ma kahi o 1,5 centimetera ma kahi ʻaoʻao) a hoʻolilo i kahi pola hohonu. No kahi wikiō pehea e ʻoki ai i kahi avocado i 30 kekona, e hāhai i kēia loulou. Peel i nā kāloti a ʻokiʻoki iā lākou i nā ʻāpana mānoanoa 0,5 kenimika. E holoi a hoʻomaloʻo i nā lau lettuce. Hoʻololi i nā kāloti a me ka lettuce i kahi pola me ka avocado, e hoʻohui i nā ʻoliva, ka aila ʻoliva, ka paʻakai a me ka pepa e ʻono.
E hoʻalili i ka quinoa i hoʻopau ʻia, e hoʻouna iā ia i kahi pola me nā mea kanu a kāwili pono i nā mea pono āpau, ʻoi aku ka maikaʻi me kou mau lima.
E lawelawe i ka salakeke i kahi papa pālahalaha a kāhiko ʻia me nā ʻōpuʻu e like me ka watercress.