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He aha ka pono o ka lau lau? Nui, inā mākou e kamaʻilio e pili ana i ka spinach. A ʻoiai he mauʻu maoli nō ia, aia i loko o kahi hale kūʻai o nā mea waiwai e loaʻa ʻole iā ʻoe ma nā wahi āpau. Hoʻomaikaʻi ʻo Nutritionists i kāna mau hoʻomaikaʻi a hāʻawi i nā ʻōlelo aʻoaʻo maikaʻi i ke kauka. He aha ka mea kupanaha e pili ana i ka spinach? No ke aha e hoʻokomo ʻia i ka ʻai i kēlā me kēia lā? He aha kāu e kuke ai mai ia mea? E aʻo ʻoe e pili ana i kēia a pau mai kā mākou ʻatikala.
Aia ʻo Puna i ka pā
Loaʻa i kahi spinach kahi ʻike caloric maikaʻi a ma ka manawa like, ma muli o ke kiʻekiʻe o ka fiber, hana wikiwiki ia i kahi ʻano o ka māʻona. He waiwai pū kekahi ia i nā huaora A, B, C, E, K, a me ka potassium, sodium, phosphorus, hao, calcium, selenium a me zinc. He aha ka mea pono ʻole no ka salakeke mālamā māmā?
nā mea hoʻohui:
- beetroot - 2 pcs.
- nā hua - 2 pcs.
- kaʻalani-150 g
- nā hua līlū - 1 tbsp. l.
- olonā - 1 tsp.
- kaʻailaʻoliva - 2 tbsp.
- thyme hou - 4-5 sprigs
- wai lemon - 1 tsp.
- paʻakai - e ʻono
E kuke mākou i nā hua moa i paila ʻia ma mua. Peel mākou i nā beets a hoʻohana i kahi grater curly e ʻokiʻoki iā lākou i mau papa lahilahi. E kāpīpī iā lākou me 1 tbsp. l. ka aila ʻoliva, wai wai lemona, kau i nā lālā o thyme ma luna, e waiho no ka mar marna no ka hapalua hola. Ke pono e kāwili ʻia ka beetroot. A laila hoʻouna mākou iā ia i ka umu ma 180 ° C no 15-20 mau minuke.
E holoi holoi ʻia ka milo, holoi a uhi ʻia me nā lau o ke pā. E hohola i nā ʻāpana o ka beetroot i hoʻomoʻa ʻia a ʻoki ʻia nā hua i luna. ʻO ka paʻakai e ʻono, kāpīpī me ka aila ʻoliva i koe, kāpīpī me nā hua flax a me nā ʻano pua sunflower. Mākaukau kahi sālaita huaora maikaʻi loa!
ʻO ka elixir o ke kuʻikahi
ʻAʻole kapa ka Palani i ka milo no ka ʻōpū no ka mea ʻole. Mahalo i ka nui o ka fiber, "kahili" ia i nā ʻōpalaʻai āpau mai ke kino. Hoʻohui ʻia, hoʻomaikaʻi ka spinach i ka moto o ka ʻōpū. ʻAe kēia mau mea iā ʻoe e hoʻokaʻawale me ka paona keu. Inā ʻoe e lilo nui ana i ke kaupaona i ke kauwela, e maʻalahi ka spinie smoothie iā ʻoe.
nā mea hoʻohui:
- kaʻalani-150 g
- avocado - 1 pc.
- maiʻa - 1 pc.
- wai i kānana ʻia - i kou manaʻo pono
- ʻaukā hou - 1 tsp.
- meli - e ʻono
- wai lemi-koho
Peel i ka avocado a me ka maiʻa, ʻokiʻoki i mau ʻāpana nui, hoʻoili i ka pola o ka blender. Haehae mākou i ka spinach maʻemaʻe me ko mākou mau lima a hoʻouna aku i nā mea kanu. E ninini i kahi wai liʻiliʻi a whisk i nā mea hana āpau a hiki i ka laumā. Hiki iā ʻoe ke ʻono i kēia cocktail me ka meli. A e hāʻawi ka wai lemon i kahi sourness expressive. Inā mānoanoa ka inu, e hoʻowīwī i ka wai. E lawelawe i ka mea momona ʻōmaʻomaʻo i loko o ke kīʻaha kiʻekiʻe, i hoʻonani ʻia me nā lau spinach hou.
ʻO ka moemoeā o kahi mea ʻai
Loaʻa i ka spinach ka nui o ka hao a nui ka nui o ka protein protein. ʻO ia ke kumu i aloha ai nā mea ʻai vegetarian iā ia. Eia hou, he mea nui kēia lau lau no ka anemia, anemia, ka luhi a me ka hoʻonui ʻana i ka pīhoihoi o ka ʻōnaehana hopohopo. No laila e pōmaikaʻi nā cutlets spinach i nā poʻe he nui.
nā mea hoʻohui:
- zucchini - 2 pcs.
- moa-150 g
- hou spinach-150 g
- hua manu - 2 pcs.
- kālika - 1 koloka
- lepo oat bran-80 g
- ka paʻakai, ka pepa ʻeleʻele - e ʻono
- kaʻaila mea kanu no ka palai ʻana
E hoʻomoʻa mua i ka moa i ka wai i ka pō, a laila hoʻopiha i ka wai hou a kuke a mākaukau. Hoʻopili ʻia ka hapalua o ka moa me ka mea huila i loko o kahi puree. Hoʻopili mākou i ka zucchini ma kahi grater, e ʻoki pono i ka wai nui. Holoi ʻia ka spinach, maloʻo a ʻoki maikaʻi ʻia. Hoʻohui mākou iā ia me ka zucchini, chickpeas a me ka chickpea puree. E hoʻonui i ka bran, nā hua, ke kāleka i hele i ka paʻi, ka paʻakai a me ka pepa, e kāwili maikaʻi i ka nui o ka hopena. E hoʻomoʻa i kahi pā palai me ka ʻaila, e hana i nā cutlets me kahi spoon a me ka palai a hiki i ka ʻeleʻele gula ma nā ʻaoʻao ʻelua. Hiki iā ʻoe ke lawelawe i kēlā mau cutlets me ka laiki brown, string beans a i ʻole ka ʻuala bakena.
Kopa no ka hihiʻo hihiu
He akua akua ka spinach no ka poʻe e hoʻolōʻihi i ka manawa ma ke kamepiula. Hoʻoiho ia i ke aho o nā mākala maka a kani iā lākou. ʻO ka nui o ka lutein i nā lau spinach e pale i ka ulu ʻana o ka retinal degeneration, pale i ka maka aniani mai ka opacity a me nā hoʻololi pili i ka makahiki. Lawa kēia mau kumu i mea e hana ai i ka sima holika mai ka milo.
nā mea hoʻohui:
- kaʻalani-400 g
- ʻolika-1 pc.
- kaʻuala-3-4 pcs.
- kālika-2-3 koloka
- wai - 400 ml
- holika 10% - 250 ml
- kaʻaila mea kanu - 2 tbsp. l.
- pā paʻi - 1 pūpū liʻiliʻi
- ka paʻakai, ka pepa ʻeleʻele - e ʻono
- nā pahū hale no ka lawelawe ʻana
E hoʻomoʻa i ka aila mea kanu i loko o ka ipu hao a hoʻolilo i ka ʻakaʻokiʻoki a hiki i ka aniani. E ninini i kaʻuala, kālua me nā ʻakaʻakai no 5 mau minuke, a laila ninini i ka wai a kuke i ka wela liʻiliʻi a mākaukau. I kēia manawa, ʻokiʻoki mākou i ka milo a me ka pāhiri. Ke hoʻomoʻa ʻia kaʻuala, ninini i nā greens āpau a kū i ke ahi no kekahi mau minuke ʻelua. A laila, me ka hoʻohana ʻana i ka blender immersion, huli mākou i nā mea o ka pā i loko o kahi mānoanoa, mānoanoa. E ninini i loko o ka waiū mahana, e hoʻomoʻi i ka paʻakai a me nā mea ʻala. Hoʻomaʻamaʻa mau me kahi spatula lāʻau, lawe i ka sop i kahi paila a hoʻokuʻu iā ia no ka minuke ʻē aʻe. Ma mua o ka lawelawe ʻana, kau i nā pahūpahū i kēlā me kēia pā me ka waiūpaina.
ʻItalia i nā leo ʻōmaʻomaʻo
ʻIke ʻia ka milo ma ke ʻano he mea maʻa mau i nā kuke o nā lāhui like ʻole. He ʻItalia kāna mau mea pā maoli. Ma kāna kumu, hoʻomākaukau lākou i nā ʻano sausa like ʻole. ʻAʻole hiki i ka sāleta, bruschetta a lasagna ke hana me ka ʻole. ʻO ka wai o nā lau e kala ʻia me ka pasta a ravioli paha i kahi kala ʻōmaʻomaʻo palupalu. A hāʻawi mākou iā ʻoe e hoʻāʻo i ka spaghetti ʻono me ka milo a me ka parmesan.
nā mea hoʻohui:
- spaghetti - 300 g
- spinach - 100 g
- pata - 100 g
- palaoa - 4 tbsp. l.
- waiū - 500 ml
- ʻoka - 2 pcs.
- parmesan - 100 g
- ka paʻakai, ka pepa ʻeleʻele - e ʻono
- nutmeg - ma ka piko o ka pahi
I mua, kau mākou i ka spaghetti e kuke i ka wai paʻakai a hiki i al dente. ʻOiai ke kuke ʻana o ka pasta, hoʻoheheʻe i ka waiūpaʻa i ka pā palai a hoʻonā i ka palaoa. E ninini haʻahaʻa i ka waiū mahana, e hoʻoulu mau me kahi spatula. ʻOhi i nā yolks me ka paʻakai a me ka pepa me kahi whisk, ninini i loko o ka pā palai. E ninini i ʻelua hapakolu o ka tī mīni a ʻoki ʻia ka milo. E hoʻomoʻa i ka meaʻai i ka wela haʻahaʻa no 2-3 mau minuke. I kēia manawa hiki iā ʻoe ke hoʻohui i ka spaghetti - kāwili maikaʻi iā lākou me ka mea kālaki a kū no kekahi minuke ʻē aʻe. Ma mua o ka lawelawe ʻana, kāpīpī i ka pasta me ka tī kaha a hoʻonaninani me nā lau spinach.
Kihi no nā ʻumeke iʻa
No ka loaʻa ʻana o nā pono āpau o ka milo, he mea nui e koho pololei. Ke kūʻai aku ʻoe ia mea hou, e ʻike pono ʻaʻohe lau lau a melemele i ka laulau. ʻO ka nui a ʻōmaʻomaʻo lākou, ʻoi aku ka nui o nā mea pono. A hoʻomanaʻo, mālama ʻia ka milo i loko o ka pahu hau no ka lōʻihi o 7 mau lā. Inā ʻaʻole ʻoe e ʻai ia i loko o kēia manawa, hoʻonuanu ia no ka wā e hiki mai ana. A i ʻole e hoʻomākaukau i kahi quiche me ka iʻa ʻulaʻula.
nā mea hoʻohui:
Leka:
- palaoa-250 g
- Pata-125 g
- hua manu - 2 pcs.
- wai hau - 5 tbsp. l.
- paʻakai - 1 tsp.
Ke hoʻopiha nei:
- ʻāpana salmon māmā-180 g
- asparagus - 7-8 mau ʻōpala
- spinach - 70 g
- paukū paʻa - 60 g
- ʻōmaʻomaʻo ʻōmaʻomaʻo-3-4 hulu
Hoʻopiha:
- kalima - 150 ml
- kaʻaila kawa - 1 tbsp. l.
- hua manu - 3 pcs.
- ka paʻakai, ka pepa ʻeleʻele, nutmeg - e ʻono
E kānana i ka palaoa, e hoʻomoʻi i ka waiūpaʻa i paʻi ʻia, nā hua, ka paʻakai a me ka wai hau. Kāpala i ka palaoa, ʻolokaʻa i loko o kahi pōpō, hoʻokomo i loko o ka pahu hau no ka hapalua hola. A laila hoʻopili mākou i ka palaoa i loko o kahi ʻano a puni me nā ʻaoʻao, kuʻi iā ia me kahi puna a hiamoe me nā pī maloʻo. Hoʻomoʻa i ke kumu ma 200 ° C ma kahi o 15-20 mau minuke.
I kēia manawa, ʻili mākou i ka asparagus mai ka ʻili a me nā ʻāpana paʻakikī, ʻokiʻoki i mau ʻāpana. ʻOki maikaʻi i ka milo, ʻoki i ka iʻa i loko o nā ʻāpana, wili i ka tī ma ka grater. ʻO Whisk ka hoʻopihapiha ʻana o nā hua manu, kaʻaila a me ka waiʻawa kawa me ka whisk, ka wā me ka paʻakai a me nā mea ʻala. E hohola i salemona, asparagus a me ka spinach i loko o ke kumu browned, kāpīpī i nā mea āpau me ka tī kaha E ninini i ka hoʻopiha ma luna a hoʻihoʻi i loko o ka umu ma 180 ° C no 15 mau minuke. Hiki ke hāʻawi ʻia kēia pai i ka wela a me ke anuanu.
Pies i nā helu ʻelua
He mea maikaʻi loa ka milo no nā keiki. Ma hope o nā mea āpau, loaʻa ka nui o ka wikamina K, i pili i ka hoʻokumu ʻia ʻana o nā iwi. Hiki iā ʻoe ke hoʻolilo i nā keiki i mea addict i kēia huahana me ke kōkua o nā pai. A inā paʻakikī ke keiki, e hōʻike iā ia i kahi katuna e pili ana iā Popeye ka luina. ʻO ka ʻai ʻana i ka spinach ma nā pāpālina ʻelua, ua lilo ʻo ia i kanaka ikaika pio ʻole.
nā mea hoʻohui:
- puff pastry me ka hū ʻole - 500 g
- suluguni - 200 g
- spinach - 250 g
- hua manu - 2 pcs. + yolk hua moa no ka hamo ʻana
- waiū - 2 tbsp. l.
- ihi ʻia nā ʻanoʻano paukena no ka hoʻonani ʻana
- paʻakai - e ʻono
E ʻokiʻoki pono i ka milo a huki iā ia i loko o ka wai e hoʻolapalapa ana no hoʻokahi minuke wale nō. Kiola mākou iā ia i loko o kahi colander a hoʻomaloʻo maloʻo loa ia. Hoʻomaʻa mākou i ka tī ma kahi grater, paʻi iā ia me nā hua, ka paʻakai e ʻono. Hoʻohui i ka milo ma aneʻi, hui pono.
ʻOlokaʻa mākou i ka palaoa i kahi papa lahilahi, ʻokiʻoki iā ia i mau pahu like. E kau i kahi hoʻopihapiha ma waenakonu o kēlā me kēia square, hoʻohui i nā ʻaoʻao ʻaoʻao ʻelua pū, lubricate i ka palaoa me ka hui ʻana o ka yolk a me ka waiū, kāpīpī me nā hua. Hoʻolahalaha mākou i nā puffs ma kahi pepa bakena me ka pepa pepa a waiho iā lākou i ka umu ma 180 ° C no ka hapalua hola. Hiki ke hāʻawi maʻalahi ʻia ia mau pai i ke keiki me lākou i ke kula.
He ʻano waiwai nui kā ka spinach. He huahana āpau kēia i hui pū ʻia me nā mea hoʻohui ʻē aʻe. No laila, hiki iā ʻoe ke kuke i kekahi mea mai ia mea, e hoʻomaka me nā salakeke a me nā kopa, e hoʻopau me nā pōpō homemade a me nā mea inu. E heluhelu hou aʻe i nā loina me ka spinach ma kā mākou pūnaewele. Makemake ʻoe i ka milo? He aha kāu e kuke ai mai ia pinepine? Kaʻana i kāu mau kīʻaha pūlima i nā manaʻo.