Holika o broccoli. E ai ono ana eaioiuo

ʻai - ka mea, Aloha mau i ka nui stress i ke kino. Ma hope o nā mea a pau, ho'āʻo e pakele o keu kilograms, kanaka fundamentally EUIAaIN ka mana 'ano paha. Nolaila, he mea kekahi kamepiula e uhai i ka pūnao like me ka a pau, i kona hawaii i ka io loli i loko o ke kino, a me ma ka wahi mua - i loko o ka gastrointestinal'āpana. E hoʻopale 'mai ka hopena maikaʻi' ole o kaʻai, ka mea, ua mau Kuleana e na¯ 'kou i kela laʻai mua papa.

Meatless ai me ka broccoli - mea he koho nui no ka poe e kiai ana ia i ko lakou kaumaha. Kona poe noonoo ole a me ka oluolu, e hoomakaukau, a me ke kūpono pa, oia no, e e surprisinglyʻono a me ka waiwai a me nā mea a pau e pono ai nā wikamina e malama ikaika, leo a me ka ikehu. A me ka papa inoa o nā eiiiiiaiou mea,ʻaʻole i lōʻihi a me ka mea lahaʻole. Manawa ia e lawe loa i ka wahi o ko lakou hoomakaukau ana, e ano kähähä, o ka poe e ole makemake e pana aku au i loko o ka lumi kuke oi ma mua o ka hola o ka lā.

Pela no oe he paena hoʻoholo ihola e kuke ai me ka broccoli. Ka beauty Ua loa mea, akā, pono adherence i ka huliāmahi kēia o nā nā mea hoʻohui. Oe e Pono:

• hou broccoli - 0,6 kg;
• leek i loko o ka nui o ka 1 PC.;
• 3 cloves hawaiian kālika;
• lau nahele (parsley a me ka basil - no ka ¼ kiaha);
• uala - 1 PC;.
• he hapaha kīʻaha o ka haʻahaʻa-momona ka vinega holika;
• nō bouillon polū - 1 PC;.
• 2 slices o ka berena (kaʻoi loa lawe i ka kekahi i ua hoomakaukauia mai ka palaoa wali);
• 1 hano o ka wai.

Holika o broccoli e hoomaka ana e kukeʻana me, pūlehu ihola i ka berena no ka toast. Kona mau'āpana Ua kuaʻia i loko o uuku, hohola ia i mālama '-momona o ka iʻa baking pepa, luna hou he wahi aila (e laʻa me,ʻoliva) no kaʻono. Hopena mākaʻikaʻi 10 minuke, a nänä pono i ka berena hoʻowahāwahā mea eleele a i ka ono crispy gula eleele.

Ia hoʻomākaukau kēia hapa o ka ipu ma ke kapuahi, a kau akula i ka pā hoʻokomo i kekahi wahiʻaila i loko o laila. Aia i moe ai shredded i leek ai: a me greens, a ka mea i pahee. Ma awelika, e lawe ma kahi o 5 minuke. Ano ka mea, o ka huli o ka kālika. Ua ua hou a hiki i ka onions, a hoomau i ka kukeʻana no kekahi hora. Ma keia manawa i ka pā e haha aku i ka kekahi spicyʻono, i mea ai no laila, kaulana o ka broccoli.

A laila ia e e hiki, e hoʻopiha i ka wai, a popopo ma ka ai kumukūʻai kupa no ka waiwai ho'āʻoʻana, a me ka maikai manoanoa hana mau. Mai poina i ka uala, diced. pono e lawe ia ka wai i ka baila aʻela i moku'āina, a laila haʻalele ua mae wale ma lalo o ke poʻi no kekahi 10 mau minuke. He manawa no i ka papa kuhikuhi 'Oponopono. He aha ka i ka ai o ka broccoli cabbage ole eponymousʻano likeʻole? He mahalo i ka ia i ke pa, oia no mea he veritable hale ahu waiwai o ka wikamina C. Cook ka ai e e oi ma mua o ka hola 5 minuke. Ma keia wahi, i ka cabbage e hoopalupalu, a hui aku i ka pa apŘ. Ka ai, e kiʻi i kekahi kiʻi uliuli waihoʻoluʻu. Mai hopohopo, ina hiki i ka läÿau, i ka ua homogeneity. Ma hope o mākou koho ia.

Pa wehe mai ka wela, a me kona maʻiʻo haawi manawa e hooluolu iaia iho. Ma hope iho o ia, ninini iho ia i loko o kekahi, pola, hoʻokomo i nā lāʻau ikiʻai i koe, a pehea e whisk, a kiʻi mākou i kekahi maoli hoolapalapa i ka broccoli. Ua pono e mānoanoa o ia mea, palupalu, fluffy, aʻaʻohe wahi pai. Akā, i ka mua pa, oia no e e wela, no laila, i ka hahana loa ai i loko o ka saucepan maemae. Ua hiki ole lawe mai i ka puʻupuʻu e - ka mea e e lawa wale i ka papaʻaina wela.

Mai hoopoina hoi e pili ana i ka nui o ka mea hoʻonani ai. E like me ka hapanui o kēia mau mea pono ia ia ia toast, a mākou i hoʻomākaukau ai ma mua i loko o ka umu. Mau lahilahi slices o crunchy berena e e kekahi poe koa hou maikaʻi i ka dietary nō hoʻi ai. Mai ma luna o ka mea hiki e hou decorate me parsley a me nā lāʻau ikiʻai, a me ma mua ana, ia wa me ka eleele kekahi pahūpahū.