Ua ʻike nā kānaka a pau i ka maikaʻi o nā ʻalani a i ʻole, no ka laʻana, nā mango, akā ʻo ka zucchini i loko o ka meaʻai vegan ʻoi aku ka liʻiliʻi o ka hanohano. Akā ʻo ka ʻoiaʻiʻo he olakino maikaʻi ka zucchini. Loaʻa iā lākou he 95% wai a liʻiliʻi loa nā calorie, nui nā huaora C, A, magnesium, folate (vitamin B9), protein a me ka fiber! Inā ʻoe e nānā, a laila zucchini, no ka laʻana, ʻoi aku ka nui o ka potassium ma mua o ka maiʻa!
Ma keʻano laulā, e pili ana i ka nui o nā meaʻai, pono kēia mea kanu underestimated:
no ka ʻōnaehana nerve
no ke ola o ka iwi
nā puʻuwai,
ʻiʻo,
No ka mālama ʻana i ke kaumaha olakino
a pale aku i ka maʻi kanesa!
No ke aha mākou i makemake ʻole ai i ka zucchini ?! ʻAe, pono mākou e ʻae - i kekahi manawa ʻike maoli ʻia nā kīʻaha zucchini i mea ʻino loa, hoihoi ʻole, ʻono ʻole. ʻO ka pinepine kēia no ka loaʻa ʻana o kahi kope maikaʻi ʻole ma ka mākeke. Pono e koho i ka zucchini ikaika, kaumaha a liʻiliʻi loa mai nā mea i hāʻawi ʻia e ka mea kūʻai aku. He meaʻono loa ka'ōpiopio zucchini, akā me ka "makahiki" e nalowale ana ko lākouʻono,ʻoiai ua loaʻa iā lākou ke kaumaha - ke pāʻani wale nei kēia i nā lima o ka mea kūʻai aku, akā,ʻaʻole ka mea kūʻai.
ʻOiaʻiʻo ua ʻike ʻoe i ka kuke ʻana i nā pancakes ʻuala. Akā hāʻawi mākou i kahi mea ʻē aʻe (he mea hou paha iā ʻoe) vegan recipe (ʻo ka mea kākau he loea i ka meaʻai olakino ).
nā mea hoʻohui:
- 2 zucchini liʻiliʻi (a ʻoi aku paha - nā mea liʻiliʻi);
- 1 hiki o ka moa moa (ai ole ia e kuke i mua ia oe iho) - holoi, palai no 5 mau minuke, a laila e oki i loko o ka blender a i ole uala masher;
- 2 punetune o ka palaoa chickpea;
- 2 tbsp. l. - a ʻoi aku paha inā he wai - palaoa laiki (ʻoi aku ka maikaʻi mai ka laiki brown);
- 1 st. l. me kahi paheʻe o ka mea hū meaʻai;
- ʻO ka paʻakai - eʻono;
- ʻO ka pauka chili a i ʻole ka paprika - e ʻono;
- 1 clove o ke kāleka - ʻoki ʻia a ʻoki ʻia paha;
- ʻO ka hapahā o ka ʻulaʻula (ʻono) aniani - ʻoki maikaʻi loa a ʻoki ʻia paha i loko o kahi mea hoʻohui;
- ʻO ka ʻaila niu ka meaʻai - pehea ka nui āu e pono ai no ka palai.
e hoomakaukau ai:
- E hoʻohui i ka paʻakai i ka zucchini ʻokiʻoki. E hoʻoulu maikaʻi. E kū no 10 mau minuke. E kaomi a hoʻokahe i ka wai nui.
- E hoʻohui i ka moa i ʻoki ʻia, ka palaoa moa, ka palaoa raiki, ka hū, ka paprika (a i ʻole ka chili), ke kāleka, ka ʻaila a hoʻoulu ʻia e hui.
- ʻO nā pancakes makapō a paʻi i loko o ka pā i loko o ka ʻaila niu a moʻa - pono ia e ʻono loa!