No ka hoʻokuʻuʻana i ka kaumaha nui me ka pilikiaʻole i ke olakino, ponoʻoe e koho pono i nā meaʻai i kaulikeʻia. Ma waena o nā mea a pau e hiki iāʻoe ke hoʻohālikelike i ka papa inoa o kaʻaiʻai Mediterranean, aʻaʻole hiki wale iāʻoe ke nalowale i nā paona, akā, e hoʻemi ana i ka pilikia o nā pilikia olakino.
Recipes a me nā manus o kaʻaʻai Pākehā
ʻO kēlā me kēiaʻano o ka liloʻana o ke kaumaha, aia kona mau kumuhana pono'ī, kahi e kū ai lākou,ʻaʻohe kumu o kēiaʻai:
- No kaʻahaʻaina kakahiaka e ponoʻoe i nā'ōpelu, e hāʻawi ana i ka ikaika no ka lā a pau, akā he mea maʻalahi kaʻaina a hoʻokomo i nā protein a me nā mea kanu.
- ʻO ka maʻamau i nā lā a pau, he 1 kg ia, ma kaʻaila a me ke kīhāpala.
- Ma waho aʻe o nā meaʻaiʻekolu, pono pono e hoʻouluulu iʻelua mau pōʻai ma ka papa'āina o ka Mediterranean Mediterranean no ka hebedoma, no laila nā hua'ōlelo, nā hua, nā hua waina, ka yogoma, ka pīnī pēpē a me nā kāloti.
- ʻO ka 7-9 st st. ka wai i hoʻomaʻemaʻeʻia. He mea nui e inu hoʻokahi i ka manawa ma mua o kaʻaiʻana, a laila e hoʻomāʻona i ka pōloli.
- Mai kā lākouʻai pono e hoʻopau loaʻia nā mea i hoʻomaʻemaʻeʻia, ka waiū a pau, kaʻai wikiwiki a me nā meaʻai'ē aʻe e pono ai ke kiʻi.
ʻO ka papa'āina o ka Mediterranean no ka paʻakikū kaumaha e kauʻia ana ma luna o ka pyramid. Aia ma lalo ka hua e pono e komo i kāuʻai i kēlā lā i kēia lā. Loaʻa iā lākou nā'ōpona'aleʻa likeʻole, e like me kaʻai, ka pītaʻi a me ka palaoa mai ka palaoa palaoa. I loko o ka papa inoa o kēlā me kēia lā, ponoʻoe e komo i kaʻailaʻoliva, nā hua, nā huaʻona, nā hua, nā mea kanu a me nā meaʻala. I ka pae aʻe e loaʻa nā huahana eʻae ai iāʻoe eʻaiʻaʻoleʻoi akuʻekolu manawa ma ka pule. ʻO kēia hui e komo ana i ka iʻa, nā mea leʻa a me nā hua waiū. Aia ma luna o ka pyramid ka meaʻai e hiki keʻaiʻia i hoʻokahi manawa i ka hebedoma: kaʻiʻoʻulaʻula, nā leʻaleʻa, nā pākeke, nā uala, ka laiki a me ka waiū.
Ma waho aʻe o ka papa inoa no hoʻokahi pule o kaʻaiʻai Mediterranean, pono pono e hana i nā meaʻai e hana ai i nā meaʻono.
Nā mea kanu i nā mea kanu
He mea nui nui, kahi e hoʻonani ai i ka papaʻaina a me ka pāʻina pāʻina.
Mea Kai:
- eggplant - 2 mau'āpana;
- nā'ōmato - 3 mau'āpana;
- feta - 120 g;
- aila olila - 1 tbsp. koko;
- walnuts - 75 g;
- ka pāʻani a me kaʻaila no ka'ōhūʻana.
Hoʻomākaukau
Hoʻomaʻaʻia nā'ōpū aʻokiʻoki i nā papa me ka mānoanoa 5 mm. I loko o ka pākī, e hoʻomaʻemaʻe i kaʻaila a paʻi i ka eggplant ma laila no 2 mau minuke. ma kēlāʻaoʻao kēiaʻaoʻao. E kau iā lākou ma nā lole. Wehe i nā'ōmato mai nā'ōmato, aʻokiʻoki i ka pulp me nā'aliki mānoanoa. I ka hoʻohanaʻana i ka mea hoʻonani, hoʻonāuki i ka kaʻina me kaʻaila a me nā greens. No ka hopena, pono e loaʻa kahi kūlike o keʻano likeʻole. No kēlā me kēia paʻi, e hoʻokomo i 1 teaspoon o ka nui, ka'ōmato a me ka namu, a laila e'ōwili i nā'ōwili.
ʻO Omelette me nā'ōpiopio
ʻO kahi koho nui no ka'ōpō kakahiaka, no ka mea, he naʻauʻoluʻolu a he mea maikaʻi loa ka ipu.
Mea Kai:
- nā hua - 3 mau'āpana;
- nā'ōmato - 3 pcs.;
- waiu - 100 ml;
- nuanua - 1 teaspoon;
- Basil - 1 teaspoon;
- aila olila - 20 ml;
- nā'ōmole, ka paʻakai a me ka pepa.
Hoʻomākaukau
I loko o ka pākī, kaʻaila wela a me nā'āpana mīkeke iʻokiʻia i loko o ke paʻi me ka basil ma luna o ia no 5 mau minuke. Ma kahi kaʻawale, e paʻi i nā hua me ka waiū, a laila, i ka paila i loaʻa, e hoʻokomo i nā meaʻala, ka paʻakai a me nā greens. Hiki i ka paila i loko o ka paila, e pani i ka poʻi a me ka lālā no nā minuke heʻelima.
ʻO ka peach pudding
ʻO kahi meaʻono momona, kahi meaʻono eʻoliʻoli ai. Hāʻawiʻia nā huahana i lawa no 4 mau lawelawe.
Mea Kai:
- peaches - 300 g;
- ka mea kanu - 1 mea;
- aila-50 g;
- kuke - 0.5 tbsp. + 2.5 tbsp. koko;
- nui - 1 wahi;
- waiū - 0,5 mau mea;
- hoʻopihapihaʻona - 2 tbsp. koko;
- ka palaoa - 2/3 mau mea;
- ka palaoa lūʻau - 1 teaspoon.
Hoʻomākaukau
Eʻokiʻia nā peni i loko o nā'ōpili liʻiliʻi, e hoʻonui iā lākou 2.5 st. punetēpō o ke kōpaʻa a me ka maloo. E kau i kahi ahi liʻiliʻi a lawe i kahiʻeha, e hoʻonāukiuki. Ma kahi kaʻawale, e holoi i ka waiūpaʻa me ke kō, a laila, i ka mea i loaʻa, e hoʻouna i ka hua, ka waiū, ka palaoa a me ka kirimalu. E hoʻokuʻu i kaʻaʻahu. I nā'āpili, kau i ka hoʻopihapiha a nininiʻia i loko o ka pahū. Ehu i ka umu no ka hapalua hora.
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