ʻO kahi mea kanu maikaʻi me kahi'ōpū cod

ʻO ka hānai liʻiliʻi he mea momona a hua nui loa, i loko o ka nui o nā huaora A, E a me B, polyunsaturated omega-3 mau momona a me kekahi mau mea'ē aʻe e pono ai no kaʻai kanaka.

I waena o nā mea'ē aʻe, he hua hua nuiʻo ka'ōhaʻi me ka mea maikaʻi loa, a he mea kūpono loa ia no ka hoʻomākaukauʻana i nā kīʻaha likeʻole o ka papa pāʻina.

Hoʻokumuʻia ka hanana kokokona i loko o kaʻaila, hoʻohana pinepineʻia no ka hanaʻana i nā meli likeʻole, no ka meaʻokoʻa no nā mea'ē aʻe. Ke kohoʻana i kahi hānai cod canned,ʻoi aku ka maikaʻi o ka makemake i nā huahana o nā hui nui kaulana.

ʻO nā hua liʻiliʻi me ka'ōpū liʻiliʻi heʻoi aku ka maikaʻi e hoʻomākaukau i nā mea maʻalahi,ʻaʻole e hoʻohana i ka nui o nā meaʻai (no ka mea o ke kumu nui e hoʻomaopopo ponoʻia a hoʻonuiʻia waleʻia e nā meaʻono o nā mea'ē aʻe).

ʻO ka hua laha me ka hua manu, kaʻaila a me ka pua

Mea Kai:

• ate o cod - 1 ipu;
• moa egg 3 3 pcs.;
• potatoes - 3 pcs. ka nui o ka awelika;
• he pua'ōmaʻa -ʻaʻole iʻoi aku i 200 g;
• hiki i ka'ōpū ke kanu - 200 g;
• ma luna o ka puʻu - 100 g;
• Leek - 1 pahu;
• mayonnaise;
• lemon;
• 'ōkā.

Hoʻomākaukau

Lawe kākou i ka ate ate mai loko mai o ka baila a kāwiliʻia me ka'ō. Eʻoki i nā hua liʻiliʻi liʻiliʻi a hui pū me ke ake. Hoʻokomoʻia nā kīlaʻau ma o ka hoʻomoʻiʻana i ka pailakoma i kaʻaila i waihoʻia i loko o ke kōkō mai ke kolomela.

Ke kūkulu nei mākou i kahi salakeke. Eʻokiʻoki mākou i ka'āpana keʻokeʻo o ke kolo o ka lelo ma nā'āpana a kau iā lākou ma luna o ke kīʻaha -ʻo ia ke kumu. Hoʻokiʻekiʻe nuiʻia nā pūmakai, i hui pūʻia me kaʻuala paila. E hohola mai i ka mayonnaise, a ma luna o kahi papaʻaina'ōmaʻomaʻo. Hoʻohui houʻia kahi papaʻi pālaʻi me nā haohao, a me ka mīkini mayonnaise, a laila e kāpīpīʻia i ka nihi kuʻi, a ma hope loa, e kau i kahi papa o nā hua i huiʻia me ke ake o ke cod. Hoʻonani mākou me nā greens a kāpīʻia me ka lemon. Hāʻawi mākou i kēia hua salalā no ka papaʻaina waina.

Salame me ka ate o ke cod, ka huamoa a me ka'omaʻomaʻomaʻomaʻo

Mea Kai:

• ate o cod - 1 ipu;
• ka moa egg - 3 mau'āpana;
• puaʻulaʻula - 6 hulu;
• kūkeke hou iki - 2 pcs.
• huaʻawaʻawa - 1 pc.;
• kekala - 2 cloves;
• nā greens;
• aila olila;
• balsamic wineka;
• ʻo ka mākeke kūkeke.

Hoʻomākaukau

Hoʻokiʻoki mākou i nā'ohua i hoʻokūpīʻia, ka hānai koko a me nā aniani'ōmaʻomaʻo,ʻaʻole maikaʻi loa. Hoʻokipaʻia nāʻiʻo o ka hua'alepoma i loko o nā liʻiliʻi liʻiliʻi, nā paʻi kukama. Hoʻokomo mākou i nā mea a pau i loko o ke kīʻaha salala a ninini i kaʻaila mai ka huilaʻailaʻaila me ka vailaʻau balsamic a me kahi'āpana kūkeke pua. Hana mākou i ka'ōmaʻomaʻo. Hoʻohana maikaʻiʻia kēia salad me nā hua baʻa, schnapps, limoncello, grappa, rakia.

Salameme me ka ate hānai, nā hua kuʻuna a me nā'aleʻa'ōmaʻomaʻo - heʻanoʻaila Pan-Asian

Ka heluʻana no nāʻoihana 3

Mea Kai:

• ate o cod - 1 ipu;
• Nā hua leʻaleʻa - 3 pcs.;
• puaʻulaʻula - 9 mau hulu;
• ke kukeʻia kahi laiki - 2-3 tbsp. nā puna i kēlā me kēia lawelawe;

No ka maʻalahi:

• sesame hinu;
• me ka soy sau;
• pua puaʻa;
• lime;
• kakala;
• he meaʻulaʻula keʻokeʻo hou;
• 'ōkā.

Hoʻomākaukau

No kēlā me kēia papa, e hoʻonoho i kahi laiki (hiki i ka nani ke waihoʻoe i ka laiki ma o ke apo kila). Ma kahi kokoke i ka hapalua a me ka hapa o nā huaʻalo waipī. Hoʻopau mākou i ke mele me nā hulu a me ka lālāʻula. E ninini i ka mīkini, i hanaʻia me ka huiʻana o ka'amaʻena sesame, ka meli, me ka meaʻalani a me ka wai'ūmona i paʻiʻia me ke kāleka a me ka pepaʻulaʻula wela. He mea maikaʻi kēia huamataina e lawelawe me ka maikaʻi,ʻo ka lauiki Shaoxing waina, me nā hua waina, me ka whiskey Japanese a me ka vodka Maamaa Maoma.

I loko o ka sāleta, hiki iāʻoe ke komo i ka kukama aiʻole nā'ōmato, akāʻaʻole hoʻokahi. A iʻole hiki iāʻoe ke hoʻohui i ka huapalapala hua o ka avocado, aiʻole ka mango.