Laiki He meaʻai nui ia i ka ʻai o ʻEkekador a mai nā kūlanakauhale ʻē aʻe o Latino, nāna e haʻi i kā lākou moʻolelo gastronomic me nā hoʻomākaukau like ʻole e pili ana i ka laiki. He ʻono maikaʻi loa kēia ʻano meaʻai, ʻo ia ka hopena o ka hoʻohui ʻana i nā ʻano mea like ʻole, me nā kaʻina hana, i ka manawa o ka hoʻomākaukau ʻana, e hōʻike ana i nā ʻono, e loaʻa ai nā hopena kūpono i nā palates koi nui loa.
ʻO ka laiki me ka ʻōpae He laʻana ia o ka meaʻai ʻAmelika Latin koʻikoʻi, he kīʻaha ʻono ia i ʻāpana o ka meaʻai maʻamau o nā ʻāina ʻAmelika Latin, a ʻai ʻia ma kahi ala kūikawā a pinepine, ma ko lākou mau kahakai.
I kēia manawa ke hopohopo nei mākou i ka maʻamau laiki me ka ʻōpae mai ʻEkuador.
Hoʻomākaukau ʻia ka laiki me ka ʻōpae ma nā ʻāina ʻē aʻe o ʻAmelika.
Hōʻike kēlā me kēia ʻāina i kekahi ʻano like ʻole e pili ana i nā mea ʻai, a/a i ʻole kaʻina hana i kāna hoʻomākaukau ʻana; e hōʻike ana ma kēia ala i kahi mea kūikawā a puni kēia kīʻaha maʻamau.
El laiki me ka ohe he papa o hoʻomākaukau maʻalahi, e hoʻohui i nā mea kaulana ua moʻa i ka laiki, me ka meaʻai a me ka ʻono ʻōpae ʻōpae, un hōʻano hou me nā mea ʻokoʻa like ʻole, e like me ka aniani, ka tōmato, ka pā paʻi, ka pepa, me ka poina ʻole o ka kumine a me ka achiote, (ʻo ka achiote ka inoa i ʻike ʻia ai ka onoto ma ʻEkuador a me nā ʻāina ʻē aʻe)
Hoʻohana ʻia kahi hupa liʻiliʻi e pale ai i ka maloʻo ʻana o ka laiki, akā naʻe, hoʻopā Waina keʻokeʻo ʻO ia ka mea kūpono e hoʻonui iki i ka haʻahaʻa o kēia raiki.
ʻOiai ka laiki me ka ohe He mea ʻono ia, he kakaikahi ka poʻe e hana ma ka home no ka mea paʻakikī paha ka hoʻomākaukau ʻana (ʻoiai ʻaʻole ia). No kēia kumu, makemake mākou e hāʻawi iā ʻoe i nā mea āpau laiki me ka laiki opae no laila hiki iā ʻoe ke hana a hauʻoli i kahi kīʻaha nui (ʻaina awakea) me kou ʻohana a me kou mau hoaaloha.
KA ikepili e lawe ai i ka mooolelo:
- MANAWA HOOMAKAUKAU: 10 MINUTES.
- KA MANAWA KUAI: 35 MINUTES.
- KA HOIKE I KA MANAWA: 50 MINUTES.
- PAKIKI O KA HOOMAKAUKAU: MAHELE.
- HANA: 6 ALAUA.
- KE ANO MAI: ECUADORIAN.
Nā mea e hana ai i ka laiki me ka ʻōpae
No hoʻomākaukau i ka ʻōpae Oe e pono 2 paona o ka holoi a deveined shrimp (unpeeled) 1 teaspoon o ka lepo cumin (5 grams) 1 teaspoon o ka lepo annatto (5 grams) 4 cloves o ka paʻiʻia kālika a me 2 punetune o ka aila (e pili ana i 30 grams).
A laila i hoʻomākaukau i ka laiki pono ʻoe i 3 punetēpē o ka pata (45-50 grams) 2 punetēpē o ke aniani keʻokeʻo ʻoki ʻia (50 grams) 2 kīʻaha o ka laiki ʻaʻole i hoʻomoʻa ʻia a me 2.5 kīʻaha o ka hupa a i ʻole ka iʻa iʻa / ʻoʻo i ke kumu o ka hoʻolapalapa ʻana i ka ʻōpae.
No ʻO ka refried ka mea i makemake nui ʻia, akā maʻalahi lākou. Ma ke kumu, pono ʻoe i 1-2 punetēpē o ka aila a i ʻole ka pata (20-40 grams) 1 aniani ʻulaʻula, diced, 1 pepa ʻono ('ōmaʻomaʻo a ʻulaʻula paha) i ʻoki ʻia, 3 mau tōmato (peeled a me ka hua ʻole) i ʻoki ʻia a ʻokiʻoki ʻia, 1 teaspoon. Kumina lepo (5 kalama) 1 teaspoon annatto lepo (5 grams) 3 punetēpuni pāpaʻi ʻokiʻoki maikaʻi ʻia (20 grams) 4 cloves garlic (minced) 1/2 teaspoon ground annatto (3 grams) 1/2 kīʻaha waina keʻokeʻo (10 grams) ʻO ka paʻakai a me ka pepa (eʻono).
No ka hoʻopau ʻana, pono wale ʻoe e kiʻi i ka palaʻai pala, criollo chili a me ka avocado e lawelawe. ʻOiai, hiki iā ʻoe ke koho e hoʻohui i ka aniani a me ka tanning ʻōmato.
Ka hoʻomākaukau ʻana i ka laiki me ka ʻōpae i kēlā me kēia ʻanuʻu – WELL EXPLAINED
Ma hope o ka hoʻomākaukau ʻana i nā meaʻai, e hoʻomau mākou i ka hana i kāu hoʻomākaukau penei:
KA HOʻOMAʻI I KA OHA (SEP 1)
Pono ʻoe e hoʻomoʻi i ka ʻōpae me ka paʻakai, ka pepa, ka kumini, ka pepa chili, a laila; e hoʻohui i 2 grams o ka achiote. A laila, waiho i ka hapalua hola i loko o ka friji no ka hoʻomaha. I ka wā e mākaukau ai, e hoʻomoʻa wale i ka ʻaila i loko o ka skillet nui a hoʻohui i ka ʻōpae. E hoʻomoʻa ʻoe iā lākou no kekahi mau minuke i ka wela nui. A laila, wehe ʻo ia iā lākou, waiho i loko o ke kīʻaha, a mālama iā lākou i ka wā e hana ʻia ai nā ʻanuʻu ma hope. He mea nui ʻaʻole e hoʻolei i ka ʻaila kahi i palai ʻia ai kēia mau ʻōpae (e hoʻohana ʻia no ka hoʻomoʻa ʻana).
E hoʻomākaukau i ka laiki (Step 2)
E huli i ka ipuhao a me ka aila wela ma ka wela wela. E hoʻohui i ka ʻokiʻoki i ʻoki ʻia a e kuke no kahi o 100/120 kekona. A laila hoʻohui i ka laiki a me 2 kīʻaha wai a i ʻole ka hupa kai. E hoʻomoʻa iā lākou ma kahi wela haʻahaʻa no 20 mau minuke a wehe.
E HANA HOU (SEP 3)
E hoʻohana i ka pā me ka ʻaila i koe mai ka ʻanuʻu 1 a hoʻohui i ka aniani, ka pepa bele, nā ʻōmato, ka pā paʻi, ka achiote, ka paʻakai a me ka pepa.. E hoʻomaka i ka hoʻoulu ʻana no 15 mau minuke a hoʻohui i ka waina keʻokeʻo. A laila, e hoʻohui i ka laiki i hoʻomākaukau mua ʻia a hui maikaʻi no kekahi mau minuke. A laila, e hoʻohui i ka ʻōpae, e hoʻoponopono i ka paʻakai a lawelawe (e kau i nā pākī pala ma kekahi ʻaoʻao e pili ana i ka avocado a me ka chili).
KOHO HUA OLI (SEP 4 – OPTIONAL)
He koho keia hana, no kēlā poʻe i makemake e loaʻa i kā lākou ʻōpae ponoʻī a makemake paha e hoʻolapalapa i kā lākou ʻōpae. E ʻimi wale i ka ipuhao, e hoʻokomo i ka wai lawa, e hoʻohui i ka paʻakai a me ka ʻōpae i mālama mua ʻia ma ka ʻanuʻu 1. E hoʻolapalapa no 3 mau minuke a lawe i waho i ka ʻōpae. E mālama i ka wai a ʻili i ka ʻōpae (hiki iā ʻoe ke waiho i kahi ʻole inā makemake ʻoe).
ʻO ka hope, e like me kāu e ʻike ai, ʻaʻole paʻakikī loa. e hana i ka laiki me ka opae. Pono ʻoe e loaʻa nā mea pono kūpono a hoʻokō i kāna hoʻomākaukau ʻana i kēlā me kēia pae. Paipai mākou iā ʻoe e hana i ka wā hiki iā ʻoe! He koho maikaʻi loa ia no ka poʻe makemake e ʻai i ka ʻai me ka ʻohana a i ʻole nā hoaaloha.
ʻIke meaʻai no ka laiki me ka ʻōpae
Nutritional waiwai no kēlā me kēia māhele o 100 grams
Kāleka: 156
Ka momona: 5.44 grams.
Kālepa: 19.58 kalama
Nā Paena: 6.46 grams.
Cholesterol: 37 milligrams
Sodium: 277 milligrams.
ʻO ke kō: 0.16 grams.
Puluniu: 0.4 gram
Nā pōmaikaʻi i lawe ʻia mai ka laiki i ke kino.
ʻO ka laiki, ma waho aʻe o ka lilo ʻana i mea kumu mua i ka hoʻomākaukau ʻana i nā kīʻaha like ʻole, ʻo ia kekahi o nā mea hoʻokani pila i hoʻohana ʻia i ka wā e lawelawe ai i ka meaʻai.
Hāʻawi ka ʻai ʻana i ka laiki i nā pono olakino.
ʻO kekahi mau pōmaikaʻi e loaʻa iā mākou ma ka ʻai ʻana i ka laiki:
- Lilo He kumu maikaʻi loa kona ʻano starch
- Loaʻa i ka vitamin B complex.
- Puluniu. Hāʻawi ka laiki ʻulaʻula i ka fiber, e pōmaikaʻi ana i ka hana o ka ʻōnaehana digestive.
- ʻO ka hiki ke komo i ka wai i ka wā o kāna hoʻomākaukau ʻana, hiki iā ia ke hydrate i ke kino ma hope o ka ʻai ʻana.
- Hierro. He kiʻekiʻe ka hao, no laila hiki iā ia ke pale i ka anemia.
Nā pōmaikaʻi o ka ʻai ʻana i ka ʻōpae
- Loaʻa maʻiʻo haʻahaʻa haʻahaʻa.
- Hoʻoikaika i ka ke kino paʻa
- Kōkua ma kūkulu ʻana i ka ʻiʻo.
- ʻoʻoʻa ke kumu o ka Vitamin B12, kōkua i ka mālama ʻana i nā neurons. ʻO ka Vitamin B6, hoʻoikaika i ke kūkulu ʻana i nā ʻāpana koko ʻulaʻula. ʻO ka Vitamin E, he mea nui i ka mālama ʻana i ke olakino ʻike. Hoʻokomo pū ʻia ka Vitamin A i ka hoʻoikaika ʻana i ke olakino ʻike a me ka māhele cell.
- kumu minerala e like me selenium, zinc, sodium, manganese, magnesium, iron, potassium, phosphorus, copper, calcium.
ʻO ka ʻōpae momona i ka Omega 3
ʻakika momona Omega 3 makanaʻi i ka ʻōpae Hiki iā lākou ke hana i ke kino, hoʻomaha, ho'ōla a pale paha i ka hele ʻana o nā hōʻailona o kekahi mau maʻi:
- Hoʻopau i nā hōʻailona ma muli o ka maʻi premenstrual.
- Hana ia i ka pale ʻana i ka maʻi rheumatoid arthritis.
- Hiki ke hoʻolohi i ka ulu ʻana o nā maʻi koko.
- hana ma ka ka pale ʻana i ka hoʻokumu ʻana o ke koko.
