Welina mai i kā mākou meaʻai Peruvian, e like me ka mea maʻamau, e hoʻopiha mākou iā ʻoe i kēia lā me kahi meaʻai ʻono. Hoʻoulu ʻia e ʻoe e ke aloha i ka ʻono maikaʻi a me ka ʻono maikaʻi, e like me kāu i lohe mua ai.
ʻO ka ʻāina nani o Peru, he ʻano ʻokoʻa like ʻole o nā ʻano iʻa, e like me kāu e ʻike ai, ʻo ia ka hōkū o kā mākou mau kīʻaha. E kaʻana aku mākou iā ʻoe i kahi leʻaleʻa hoʻokahi, ʻo ia hoʻi, a iʻa waiwai me ka ʻono ʻoluʻolu, akā i ka manawa like he kūpaʻa paʻa, e hāʻawi iā ia i kahi ʻano kūikawā, ke kamaʻilio nei mākou e pili ana i ka cabrilla, ʻo ia hoʻi me ka loaʻa ʻana o ka ʻiʻo ʻono, kaulana no ka maʻalahi maʻalahi i ka wā e hoʻomākaukau ai. E hele pū mākou me kahi ʻuala pīkī ʻono, kahi hui ʻokoʻa, akā piha i ka ʻono maikaʻi, kahi e wai ai kou waha.
ʻO kēia kīʻaha e like me kā mākou ʻike, paipai mākou iā ia no kahi ʻaina awakea ʻono A no ka māmā loa, he mea kūpono no ka ʻaina ahiahi. A inā ʻo ʻoe kekahi o ka poʻe makemake i ka kuke ʻana a hoʻololi i kāu mau meaʻai, kūpono kēia kīʻaha iā ʻoe, no ka mea he mea hou a ma ka manawa like he mau ʻono like ʻole, kahi i maʻa mau ai mākou.
A makemake nui i ka ʻono maikaʻi, waiho mākou iā ʻoe i kēia meaʻai no kou pono a me kou ʻono. Manaʻo mākou e hauʻoli ʻoe a hiki iā ʻoe ke kaʻana like me kou ʻohana a me nā hoaaloha, ʻoiai ma ke kaʻana like ʻana e loaʻa iā ʻoe ka ʻoluʻolu o ka ʻike ʻana i ko lākou leʻaleʻa, i ka wā e ʻono ai i kēia kīʻaha.
ʻO Cabrilla Recipe in Peanut Sauce
Nā meaʻai
- ½ kilo o cabrilla
- 100 grams o nā pīni i kālua ʻia, ka lepo
- 1 ʻalani punika kāki ʻia
- 1 punetune o ka pepa ʻulaʻula lepo
- 1 punetune o ka pepa melemele lepo
- ¾ kīʻaha o ka broth cabrilla
- ¼ kīʻaha waiu waiu
- ʻAkaʻakai ʻokiʻoki
- Kumini, paʻakai a me ka pepa.
Ka hoʻomākaukau ʻana i ka Cabrilla i loko o ka wai pīkī
Maikaʻi loa e hoʻomaka, e hana mākou i kēia mau mea:
E hoʻomaʻemaʻe mākou i ka ½ kilo o cabrilla, wehe mākou ma ka wehe ʻana i ka viscera a laila wehe mākou i nā unahi.
I kēia manawa, hoʻomaka mākou e hoʻoulu me kahi paʻakai liʻiliʻi, kumini a me ka pepa e ʻono ai. A inā makemake ʻoe, hiki iā ʻoe ke hoʻohui i kahi wai lemona liʻiliʻi a waiho mākou iā ia e hoʻomaha no kahi o 10 mau minuke.
Ke hala ka manawa, e hele mākou i ka cabrilla i loko o ka palaoa piha, ʻo ia hoʻi, ma nā ʻaoʻao ʻelua. E hoʻohana mākou i ka pā palai kahi e hoʻonui ai i ka ʻaila he nui (he nui maikaʻi), manaʻo mākou ua lawa ka wela a hoʻohui mākou i kā mākou cabrilla, a ʻeleʻele a ʻike ʻoe ua lawa ka moʻa.
No ka ʻuala pīkī ʻono, e hana mākou i kēia:
E ʻokiʻoki mākou i kahi aniani i nā ʻāpana liʻiliʻi, a lawe mākou iā ia i kahi pā palai a mākou e hoʻohui mua ai i kahi ʻaila liʻiliʻi. A e hoʻohui mākou i ke koena o nā mea hoʻonani, ʻo ia hoʻi, 1 punetēpē o ke kālika lepo, 1 punetēpē o ka pepa ʻulaʻula lepo, 1 punetēpē o ka pepa melemele lepo, a e kālua mākou a hiki i ka ʻeleʻele o ka ʻonika.
A laila ma luna o kahi pepa bakena, e kau mākou i ka 100 gr o nā pīni, a hoʻomaʻamaʻa mākou i ka umu ma kahi o 180 ° C, a kali i ka wela. I kēia manawa, hoʻokomo mākou i ka pā i loko o ka umu, e waiho ana i nā pīni no kahi 6 a 8 mau minuke. Ma hope o ka manawa, lawe mākou iā lākou mai loko mai o ka umu a hoʻomaka mākou e wehe i ka ʻili, a laila wili a hiki i ka pauka, hiki iā ʻoe ke hana i loko o ka blender a inā ʻoi aku ka maikaʻi o ka meaʻai.
Pau kēia, e hui mākou i nā pīni i hana ʻia me ¾ kīʻaha o ka broth cabrilla a hui mākou i loko o ka pā me nā mea ʻala a mākou i palai mua ai. A hoʻomoʻa mākou iā ia me ka wela wela, ke ʻike ʻoe ua moʻa ka pīni, hoʻomaka ʻoe e hoʻohui i ¼ kīʻaha o ka waiū i hoʻoheheʻe ʻia, a waiho ʻoe a hiki i kona mānoanoa a voila, ua hoʻomākaukau ʻoe i ka paʻakai.
E hoʻomākaukau i ka cabrilla palai a me ka ʻuala pīkī, hoʻomākaukau ʻoe e paʻi i kāu ʻaina awakea a i ʻole ka ʻaina ahiahi. Kau ʻoe i ka cabrilla ma kāu pā a hohola i ka ʻuala pīkī ma luna, e like me kou makemake. Hiki iā ʻoe ke lawelawe me ka laiki a i ʻole ka salakeke āu e koho ai, a ma ke ʻano he hopena hope, e hoʻohui i ka pā paʻi ʻokiʻoki.
ʻO nā ʻōlelo aʻoaʻo no ka hana ʻana i kahi Cabrilla ʻono i loko o ka ʻuala pīkī
Hoʻomanaʻo mau mākou iā ʻoe i ke koʻikoʻi o ka kuke ʻana me ka meaʻai hou loa hiki iā ʻoe ke loaʻa. No ka mea e hāʻawi i kahi ʻike sensory maikaʻi aʻe, i ka wā e ʻono ai i nā ʻono.
Hiki iā ʻoe ke kūʻai i ka Cabrilla i hoʻomākaukau mua ʻia, ʻo ia hoʻi, maʻemaʻe a mākaukau e hoʻomākaukau.
Ua kūʻai ʻia nā pīkī ma kekahi mau hale kūʻai i kalua ʻia, no laila hiki iā ʻoe ke mālama i ka hana o ka ʻohi ʻana iā lākou me ka lima.
Hiki iā ʻoe ke hana noʻonoʻo i ka wā e hoʻomoʻa ai i ka cabrilla, aia kekahi poʻe makemake e hoʻokuʻu iā ia me ka kumine ʻokoʻa, a hoʻopiha pū me nā mea kanu e ʻono.
Hiki iā ʻoe ke hoʻomākaukau i kēia kīʻaha me kekahi ʻano iʻa ʻē aʻe, ʻoi aku ka iʻa keʻokeʻo a maʻalahi hoʻi e palai.
E akahele i ka lawelawe ʻana i ka cabrilla ʻoiai he iʻa palupalu kēia, hiki ke kahe, ʻo kekahi o kāna mau mea maikaʻi ʻo ia ka maʻalahi o ka wehe ʻana i nā iwi.
Hiki iā ʻoe ke noʻonoʻo me ka chili, inā he aloha chili ʻoe, e hoʻohui i ka nui āu e makemake ai, ʻaʻole ia e uhi i ka ʻono momona o ka pī. Inā ʻaʻole e hoʻonui.
A ʻo nā hoaaloha maikaʻi ʻo kēia wale nō i kēia lā, manaʻolana mākou e hauʻoli ʻoe a hiki iā ʻoe ke kaʻana like me kāu mau hoaaloha a me nā mea aloha, i hiki ai ke hoʻokomo ʻia kā mākou meaʻai Peruvian ʻono, a hiki i ka manawa aʻe.
Waiwai waiwai
ʻAʻole hiki iā mākou ke hoʻokuʻu iā ʻoe me ka ʻike ʻole i ka waiwai o kekahi o nā meaʻai i hoʻohana ʻia i kēia ʻano meaʻai, e kōkua ana iā ʻoe e hōʻike i ke koʻikoʻi o ka ʻai ʻana i ke olakino a me ka mālama ʻana i kahi meaʻai momona i nā meaʻai, a e ʻike ʻoe hiki iā ʻoe ke ʻai i ke olakino a me ka like. manawa me ka ʻono nui. .
ʻO ka cabrilla, ʻo ia ka iʻa e hāʻawi i kahi ʻono ʻoluʻolu i kēia meaʻai, no ka ʻāpana iʻa keʻokeʻo. Hōʻike ʻia kēia ʻano iʻa e ka waiwai i nā huaora A, D a me B, aia pū kekahi i ka magnesium, calcium, iodine, phosphorus a me ka potassium, ua ʻike ʻia lākou e ka ʻiʻo palupalu i hoʻohana nui ʻia no nā meaʻai palupalu, e like me ka ʻaina ahiahi a ʻai ʻai ʻai.
ʻO ka Vitamin A a i ʻole ka waika retinoic, he ʻano ia no ka lilo ʻana i antioxidant maikaʻi loa, e kōkua ana i ka pale ʻana i nā cell mai nā hopena o nā radical manuahi, e hoʻopiʻi ai i ka maʻi puʻuwai a me ke kanesa. He meaʻai nui ia no ka ulu ʻana, ka hānau ʻana, ka pale ʻana a me ka ʻike.
He meaʻai koʻikoʻi ka Vitamin D no ka hana ʻana o ko mākou kino, he nui nā hana koʻikoʻi no ka hoʻomohala kūpono i kēlā me kēia lā. A e haʻi mākou iā lākou iā ʻoe, ma lalo nei:
Hiki ke kōkua i ka hōʻemi ʻana i ka maʻi puʻuwai a me ka osteoporosis.
Ua aʻo ʻia he pili nui ia i ka mālama ʻana i ka hana cognitive, i ko mākou mau makahiki.
Kōkua e hōʻemi i ka ʻoʻoleʻa a i ʻole ka pilikia o ka hānō.
Hoʻoikaika ia i ka ʻōnaehana immune, hoʻoikaika iā ia a hiki i ka pale ʻana iā ia mai nā ʻano maʻi like ʻole, kahi a mākou e ʻike maʻamau ai i ke anu.
A ʻo kekahi mea koʻikoʻi ʻo ia ke kōkua i ka absorption o ka calcium.
A ʻo ka pūʻulu o ka vitamina B i loaʻa iā mākou:
Pono ka Vitamin B6 no ka hana ʻana i nā antibodies. Ke hakakā nei i nā maʻi, kōkua i ke kūkulu ʻana i ka hemoglobin, hāʻawi i ka oxygen i nā ʻulaʻula koko.
ʻO ka Vitamin B9 a i ʻole ka waikawa folic, he waiwai koʻikoʻi koʻikoʻi, ʻoiai ʻo kāna ʻai ʻana he mea koʻikoʻi i ka wā hāpai no ka mea nona ke kuleana no ka ulu a mālama ʻana i nā ʻiʻo.
ʻO ka Vitamin B12, ʻo ia ke kuleana no ka mālama ʻana i ka ʻōnaehana nerve, ʻo ia ka hihia o ka hoʻohana ʻana i nā protein a me ka hoʻokumu ʻana o nā ʻulaʻula koko.
He kuleana koʻikoʻi ka Vitamin B3 a i ʻole niacin i ka ʻili ʻana i ka ikehu. Ma ka meaʻai, ma waho aʻe o ke kōkua ʻana i ka ʻōnaehana digestive, ka ʻili a me nā aʻalolo, ʻo kekahi o kāna mau hana ʻo ka hoʻopau ʻana i nā mea ʻawaʻawa mai ke kino. Nā hormones pili i ke kaumaha.
A ʻo ka mea hope loa, e aloha pū ʻoe i nā waiwai o ka pīkī, no ka mea e kōkua iā ʻoe e hoʻolōʻihi i kou ola ma muli o ka ʻike o nā amino acids, proteins, minerales e like me ka vitamin E, folic acid, potassium, phosphorus and magnesium. ʻO nā meaʻai e kōkua i ka pale ʻana i ka pilikia o Alzheimer, hoʻomaikaʻi pū i ka hana puʻuwai a me nā pono ʻē aʻe.
Hana ʻia ka Vitamin E ma ke ʻano he antioxidant, kōkua ia i ko mākou kino e hakakā i nā maʻi maʻi a me ka bacteria, e hoʻoikaika i ka ʻōnaehana pale. Kāohi ia i ka hoʻokumu ʻana o ke koko a he kōkua nui ia e hoʻomāhuahua i nā kīʻaha koko.