ʻO nā mea ʻai i hoʻomoʻa ʻia

Inā makemake ʻoe e hoʻomākaukau i kahi kīʻaha olakino e wikiwiki, a me ka waiwai, a laila maikaʻi loa nā mea kanu ʻai nāu. Nui nā manawa i loaʻa iā mākou nā mea kanu he nui i loko o kā mākou lumi kuke, a i kekahi manawa ʻaʻole mākou i ʻike i ka mea e hana ai me lākou, no laila i kēia lā mākou e hāʻawi aku nei i kahi manaʻo ʻono, wikiwiki, kūʻai ʻole a kūpono loa, ʻoiai hiki iā lākou ke hoʻokuʻu iā mākou i waho. kekahi pilikia. Me kēlā ʻōlelo ʻana, e hele pololei kāua i ka meaʻai veggie grilled.

Mea ʻai ʻai ʻai

Nā meaʻai

Ka hoʻomākaukau ʻana i nā mea kanu ʻai

1. I ka hoʻomaka ʻana, e lawe mākou i ka ʻalani, ʻili a ʻokiʻoki i loko o nā ʻāpana, maikaʻi e ʻoki ʻia ʻaʻole lahilahi i mālama lākou i ko lākou ʻano a ʻoi aku ka ʻono.
2. Lawe mākou i ka eggplant, ka zucchini a me ka ʻōmato, holoi maikaʻi mākou iā lākou a ʻokiʻoki mākou iā lākou i ʻāpana e like me ka aniani, me ka mānoanoa o kahi ½ cm.
3. E holoi maikaʻi mākou i nā pepa 2 a ʻokiʻoki i loko o nā ʻāpana julienne. E waiho mākou i ka asparagus holoʻokoʻa.
4. ʻAʻole pono ke kau ʻana i ka ʻaila ma luna o kahi hao lāʻau ʻole, akā inā ʻaʻole loaʻa iā ʻoe, a laila e hoʻopili mākou i ka ʻaila ʻaila i waenakonu a hohola ma luna o ka ʻili āpau me ke kōkua o ka pepa absorbent. E hoʻomau mākou i ka wela.
5. Ke wela ka ipuhao, e waiho mākou i nā mea kanu me ka ʻole o ke kau ʻana, i like ke kuke ʻana. Inā ʻaʻole lawa ka hakahaka, hiki iā ʻoe ke hana i kēia kaʻina i 2 ʻāpana.
6. Ma hope o ka hala ʻana o 2 mau minuke, e hoʻohuli mākou i nā mea kanu i mākaukau maikaʻi ma ka ʻaoʻao ʻē aʻe. Hiki iā mākou ke hoʻohui i nā mea kanu Provencal i nā mea kanu. E waiho mākou iā lākou e kuke no kahi o 3 mau minuke.
7. A laila lawelawe mākou ma kahi pā a hiki iā mākou ke kau i kahi ʻaila ʻoliva liʻiliʻi, ka paʻakai a me ka pepa a ʻo ia nō.

Nā ʻōlelo aʻoaʻo a me nā ʻōlelo aʻoaʻo kuke no ka hoʻomākaukau ʻana i nā mea kanu ʻai

E hōʻoia i loaʻa iā ʻoe nā mea kanu hou, ʻaʻohe kiko a ʻeha paha.
Ke ʻoki ʻoe i ka ʻakaʻaka, e hoʻopaʻa pono i nā ʻokiʻoki e kū pololei i kona axis, i hiki ai i nā ʻāpana ke puka pono.
Me ka aila ʻoliva, hiki iā mākou ke hoʻomākaukau i kahi lole ma ka hoʻohui ʻana i ke kālika a me ka oregano, e ʻokiʻoki iā lākou i loko o ka mortar ma mua o ka kau ʻana i nā mea kanu.
Inā ʻaʻole ʻoe he pāla, hiki iā ʻoe ke hoʻohana i ka skillet nui.
Hiki iā ʻoe ke hoʻohui i kēia kīʻaha me kahi puree.

ʻAno meaʻai o nā mea kanu i hoʻomoʻa ʻia

ʻAʻohe mea kānalua i waena o nā meaʻai me ka nui o nā huaora a me nā minela, me ka haʻahaʻa loa i nā calorie. Inā mākou e kuke iā lākou ma ka grill, hiki iā mākou ke mālama i kēia mau pae olakino me ka ʻole e hoʻohui i nā mea ʻē aʻe i ka hoʻomākaukau. He mea maikaʻi kēia kīʻaha no ka poʻe ma nā meaʻai e hoʻomalu i ko lākou kaumaha, a he mea kūpono ia no ka poʻe ʻai meaʻai a vegans.