Bella Adams
ʻO nā lau ʻai ʻoluʻolu? ʻaʻole iki! E hōʻike aku mākou iā ʻoe i ke kumu e pono ai ʻoe e hele i ka pua puaʻa inā makemake ʻoe e hoʻemi i ke kaumaha a ʻai maikaʻi. Hoʻohui: nā ʻōlelo aʻoaʻo no ka hoʻomākaukau ʻana a me nā mea ʻono FIT me ka mea kanu pua.
Ua hala nā lā i kāpīpī ʻia me ka pata a i ʻole ʻia i loko o nā galani hollandaise. I kēia lā, hauʻoli ka poʻe haʻuki, nā mea hoʻohālike, a me nā mea hoʻoikaika i ka cauliflower ma ke ʻano he ʻano ʻono haʻahaʻa haʻahaʻa i ka laiki, palaoa, a i ʻole pasta. Pehea e hana ai? E haʻi mākou iā ʻoe…
ʻO ke kumu a me nā mea hoihoi
He ʻoiaʻiʻo leʻaleʻa ma mua: ʻo ka pua puaʻa (kahi i kapa ʻia ʻo cauliflower) loaʻa kona inoa no ka mea he pua. A i ʻole, ʻo nā ʻōpuʻu keʻokeʻo a liʻiliʻi nā ʻōpuʻu ʻaʻole i wehe ʻia i pua.
Inā ʻaʻole ia e ʻohi ʻia, ma hope o kekahi manawa, e ulu aʻe nā ʻōpuʻu, ʻōpuʻu a me nā pua melemele.
Ma ke ala, e like me ka cauliflower, broccoli, a me artichoke no ka "mea kanu pua". Akā, ua'āponoʻia ka "kāpeti" ma ka inoa. E like me ka ulu ʻana o Brussels, pili ka cauliflower i ka kāpeti mea kanu a no laila i ka ʻohana cruciferous.
No Asia Minor paha ka puaʻala, kahi i ʻōlelo ʻia ua ulu ʻia mai ka hoʻololi ʻana o ka pua kāpeti. Ma mua o kona hele ʻana mai iā mākou ma Kelemania, ua hele mua ʻo ia i Italia a me Helene. I kēia lā, hiki ʻole ke noʻonoʻo i ka meaʻai Kelemania me ka ʻole o nā mea kanu.
ʻO ka puaʻa keʻokeʻo: keʻokeʻo keʻokeʻo
ʻO ka puaʻala (e like me ka asparagus) mālama i kona kala keʻokeʻo inā ʻaʻole i ʻike ʻia i ka lā. No kēia kumu, ua uhi ʻia ke poʻo o ke kāpena me kona mau lau ʻōmaʻomaʻo nui. Inā hōʻike ka kāpena i nā kiko melemele a poni paha, he hōʻailona ia o ka lawa ʻole o ka pale mai ka lā.
Ma kēia ʻāina, kaulana loa ka puaʻa keʻokeʻo. Eia nō naʻe, loaʻa ia i ka poni, ʻōmaʻomaʻo, a i ʻole melemele. Eia naʻe, liʻiliʻi ka ʻokoʻa ma waena o nā ʻano kala. ʻO ka "Romanesco" i kuhikuhi wale ʻia, ʻoiai ma ke ʻano floret, ʻoi aku ka ʻono a me ka ʻono.
I ka manawa hea ka pua puaʻa i ke kau?
Aia ka pua puaʻa i kona wā kiʻekiʻe mai Iulai a Sepatemaba, akā hiki iā ʻoe ke loaʻa ke kāpeti ʻono ma nā hale kūʻai nui i Iune, ʻOkakopa, a me Nowemapa.
Ma hope o ke kau, pono e mālama ʻia ke kāpeti i mea e pono ai ka ʻohi ʻana no kekahi mau mahina. ʻO ka mahana mālama kūpono he 0 a 1 degere Celsius.
ʻAʻole paʻakikī ke kāpeti i ke anu a ʻaʻole ʻo ia ma hope o ka ʻohi ʻana. No laila, ʻoi aku ka maikaʻi o ka mālama ʻana i ka cauliflower.
Eia naʻe, ʻaʻole ia he mea kanu mālama ʻia ka puaʻa puaʻa, ʻo ia hoʻi, pono e ʻai ʻia i ka wā hiki loa, akā ma ka hope loa ma hope o ʻehiku mau lā.
He olakino maikaʻi ka puaʻala
ʻAʻole like me nā ʻano kāpeti ʻē aʻe, ʻo ka cauliflower kahi mea kanu ʻai loa, a maʻalahi hoʻi e ʻeli, no ka mea:
- …he nui loa (kokoke 90 pakeneka) o ka wai.
- … ʻaʻohe momona.
- …a ʻaneʻane ʻaʻohe kō.
- … aia nā ʻaila sinapi, nona nā hopena anti-inflammatory a me nā antibiotic.
Mahalo i kona maʻalahi maʻalahi, kūpono ka cauliflower no nā poʻe me kahi ʻōnaehana gastrointestinal maʻalahi. ʻO nā ʻano kāpeti ʻē aʻe ke kaumaha pinepine i ka ʻōpū o ka ʻōpū, no ka mea paʻakikī iā ia e decompose a e ʻeli.
ʻO ka hopena: ʻoluʻolu ʻole o ka ʻōpū, ʻūhā, a i ʻole flatulence. He mea maikaʻi ke ʻano o ka puʻupuʻu liʻiliʻi no ka ʻōpū, ʻo ia ke kumu i kūpono ai ka mea kanu i nā meaʻai māmā a i ʻole nā meaʻai pēpē.
ʻO nā meaʻai a me nā waiwai waiwai o ka pua puaʻa
Loaʻa i ka puaʻa puaʻa he nui nā minerala a me nā huaora, e like me ka huaora B a i ʻole C. ʻOi aku ka mea nui o ka mea hope no ka ʻiʻo pili maikaʻi a no laila maikaʻi loa ia no ka poʻe haʻuki e hoʻoikaika nei i ke kino toned.
He mea kanu haʻahaʻa loa ka cauliflower, hiki mai i ka 22 calories wale nō no 100 grams. Eia hou, he 2 grams wale nō ka waiwai o ka carbohydrate no ka 100 grams o ke kāpeti - e lilo ia i mea koho haʻahaʻa haʻahaʻa maikaʻi loa i ka laiki a i ʻole pasta.
E hoʻomākaukau pono ana i ka puaʻala
I ka hoʻomākaukau ʻana i ka puaʻala, ʻokoʻa nā manaʻo: makemake kekahi i ka maka, ʻo kekahi e kuke ia al dente, a ʻo ka mea aʻe e kuke a hoʻololi i ka puree a i ʻole ka sopa.
Inā makemake ʻoe e pōmaikaʻi mai nā pono olakino āpau o ka puaʻala, pono ʻoe e ʻai mau ia mea. Wahi a ka noiʻi i alakaʻi ʻia e ke Kulanui o Warwick (England), ʻo ka nalowale o nā mea bioactive he 20 a 30 pakeneka ma hope o ʻelima mau minuke o ka paila ʻana i ka wai. Ma hope o 30 mau minuke, hoʻonui kēia i ka 75 pakeneka.
He kūpono kēia mau ʻano kuke
- Raw: ʻAʻole i ʻike ʻia a kaulana loa ka ʻai ʻana o ka pua puaʻa ma Kelemānia. Eia naʻe, ʻono loa ke kāpeti keʻokeʻo me ka ʻole ʻole ʻia, a hiki ke ʻai ʻia i ʻoki ʻia i loko o ka salakeke huaʻai maka, no ka laʻana, a i ʻole he floret holoʻokoʻa ma waena o nā meaʻai.
- ʻO ka mahu: Inā makemake ʻoe e hoʻomākaukau i kāu pua puaʻa me ka mālie a paʻa i ka nahu, hiki iā ʻoe ke mahu. No ka hana ʻana i kēia, hoʻomaʻamaʻa wale i ka wai, ka paʻakai, a me ka wai lemon i loko o ka ipuhao a laila kau i nā florets holoi ʻia i loko o kahi pā kuke. Ma hope o 20 mau minuke, e puhi ʻia ke kāpena a mākaukau e ʻai.
- Roasted: Ua ʻike hou ʻo Cauliflower i ka hana hou ʻana i nā mahina i hala iho nei, e lilo ana i mea ʻai hoʻomaikaʻi ʻia no nā poʻe ʻoluʻolu a pau. No ke aha mai? Ma muli o ka ʻoki ʻia ʻana a me ka ʻala ʻia, hiki ke hoʻohana maʻalahi i mea pani laiki. Me ka “Cauliflower Rice” e mālama ʻoe i nā haʻahaʻa pono ʻole a ʻaʻole pono e kaumaha i ka ʻono.
- Moʻa: ʻOiaʻiʻo, hiki iā ʻoe ke kuke maʻalahi i ka puaʻala i loko o ka wai paʻakai. Ke moʻa holoʻokoʻa, 30 mau minuke e kuke ai ke kāpeti. Hana ʻia nā florets pākahi ma hope o 10 a 15 mau minuke. Manaʻo kōkua: Hiki ke hoʻohana ʻia ka wai kuke no ka hana ʻana i kahi ʻuala maikaʻi loa no nā meaʻai a me nā mea ʻono i loko.
Ke moʻa ʻia, hiki ke mālama ʻia ka pua puaʻa i loko o ka friji no kahi o 2-3 mau lā.
ʻO nā meaʻai me ka pua puaʻa
ʻO ka cauliflower, mahalo i kona ʻono ʻaneʻane kūʻokoʻa, hele maikaʻi me nā kīʻaha lehulehu, pehea lā, no ka laʻana:
- ʻO ka pizza cauliflower me ka zucchini a me ka moa: ʻoluʻolu ka pizza māmā me ka nui o ka protein a me nā haʻahaʻa.
- ʻO ka salakeke mint cauliflower me ka lole kefir: hiki i nā mea kanu maka ke ʻono loa!
- ʻAi ʻai meaʻai me ka laiki niu a me ka puaʻala: curry huaʻai me kahi ʻano laiki haʻahaʻa haʻahaʻa hoʻohālikelike.
- Crispy cauliflower: he ʻano maʻalahi a ʻono hoʻi i loaʻa kahi hopena anti-inflammatory mahalo i ka turmeric.
- Akā inā makemake ʻoe e hele i ka mea ʻono, hele maikaʻi ka pua puaʻa me nā brownies, e hoʻomaʻamaʻa loa iā lākou, haʻahaʻa-carb, a me ka gluten-free.
A pehea e pili ana i ka "pudding laiki cauliflower" me ke kinamona a me ke kō? E hoʻomoʻa wale i ka puaʻala ʻokiʻoki i ka waiū a hoʻomaʻemaʻe me nā mea ʻala ʻono e ʻono.
