'O Broccoli i loko o kahi'alani māmā he ipu maika'i loa no ka'ao'ao bachelorette.

Broccoli - mea heʻano o ka cabbage. I ka helehelena, he like ke'ano o ka broccoli i ke'ano'ala'ula ma'amau, he'oko'a wale nō ma ka'oni. 'O kekahi kumu'ē a'e ma waena o ke kāpene'o ka nui o nā mea'ai a me nā waiwai i loko o kēia hua'ai. No pono e hoʻohana ai broccoli wahine.

'O ka mea mua, inā e ho'okomo pinepine'ia ka'ai o ka'āpihi i ka mea'ai, ua kūkala'ia ka laulima estrogen no nā wāhine, a he mea kōkua i ka mālama'ana i ka hana hānau a pale i ka ulu'ana o ka ma'i umauma a me ka ma'i uterine.

Eia kekahi,'o ka broccoli kahi nui o nā antioxidants, e hiki ai iā'oe ke mālama i ka nani a me ka'ōpio.

No laila, inā ho'oholo'oe e ho'olālā i kahi'āpana hen a i'ole e hālāwai wale me kāu mau hoaaloha, e ho'omana'o i ka ho'omākaukau'ana i kahi hō'ulu'ulu'ana no ka'āpana'āpana broccoli. Eia kekahi, he nui nā'oihana no ka ho'omo'a'ana i kēia mea kanu maika'i,'a'ole i koi'ia ke akamai a me ka manawa.

'O kekahi la'ana,'o kahi o nā koho ma'alahi, akā'oi ke'ano maika'i - broccoli i ka'aila. I ka paona broccoli mākou kauoha he umi 250 ml holika, ka paakai, lepoʻeleʻele kekahi pahūpahū.

Ho'oma'a'ia ke kāpena'ai ma lalo o kahi pā'opa a māhele i nā hapa nui-nui. Inā mākou e ho'ohana i ka brocooli hou, a laila, e ninini wale i ke kāpena mai loko mai o ka pō'ai. E ho'okomo i loko o kahi pā palai a i'ole ke'ano āu e pono'ole ai e lubric. E lilini i ka'aila, ka pa'akai, e pāku'i i kahi wahi iki. E uhi i ka po'i ula me kahi po'i a hana i kahi po'i o kahi pālua o ke pelo. E kau i ka palapala o ka cabbage i loko o ka umu, i ka mahana ana ua kau aku i ka 180. Kuhi mākou i ka broccoli no nā minuke he kanahā (inā'oe e ho'ohana i nā hua kanu hou) a he kanalima (inā ho'ohana'oe i ka kāpena malo'o-malo'o). He māmā loa ke kī'aha, ka loloa kalo a me ka'ono. Eia kekahi,'a'ole pono ka ho'omākaukau'ana.

He ma'alahi ho'i ka ho'omākaukau'ana i kahi kī'aha, i kapa'ia'o broccoli i loko o nā mea'ai. Pono mākou e pili ana i kahi pāpa'i broccoli, 100 karamu o ka palaoa (hiki iā'oe ke ho'ohana i nā ke'oke'o a me ka rai, e like me kou makemake), kahi mea'aila'u'uku li'ili'i no ka ulana, ka pa'akai a me nā mea'ala.

Ho'opili'ia Broccoli i loko o'elua lita o ka wai pa'akai. 'A'ole mākou e kuke no ka lō'ihi,'elima a me'eono mau minuke,'a'ole hiki iā'oe ke'eli i kāpena, no ka mea,'a'ole ia e mālama i ke'ano. A laila, lawe mākou i ke kāpena mai ka wai mai, e ho'omaha ia no kekahi manawa, i hiki iā ia ke ho'omau e hana me ia.

E'oki i ka kāpena i loko o nā mea li'ili'i li'ili'i. I loko o ka pākī, e ho'omehana mākou i ka'aila'aila (e like me'elua punetēpona e pono ai), a laila ho'ouna mai i kā mākou kāpīpī a me nā kuhū'ai i laila. Ho'opili no kahi'umi mau minuke a me ka manawa me nā mea'ala e'ono ai. Hiki ke ho'ohana 'ia kēia'aila i ka manawa "mai ka pan" he'ao'ao'ao'ao a papa kumu nui paha. A hiki iā'oe ke ho'oma'alili a lawelawe e like me ka sāleta.

Hiki, inā makemake'oe e hō'ailona i kou mau hoaaloha me kāu mau mea'ai ke'anohu, a laila e ho'omana'o hou'oe i ka lumi kuke no ka lō'ihi o ka lō'ihi a kuke i ke kūlepoli i ka mea'ono. 'O ka mua, e ho'omākaukau i nā pono kūpono. Loa'a mākou i kahi pa'ipa'i broccoli, hapalua o ka kī'aha o ka waiū, kahi hapakolu o ka lemona, kekahi mau momi o ka pa'akai pa'akai, ka pa'akai, nā mea'ai a me nā mea'ala.

Broccoli ma holika meaʻai kākele hiki ke moʻa mai hou cabbage, a mai paʻahau. Inā mākou e ho'ohana i nā hua'ai hou, a laila, wau kālepa a māhele i nā mea kanu, a laila, e ho'ohemo i ka wai kai. I ka ho'ohana'ana i ka brocooli hou, ke ho'ouna koke aku mākou i nā mea'ai mai ka pō'ai i ka wai kai. Kūle'a mākou i ka paila kohua o ka wai no'elima mau minuke, a laila, ke kīhi nei mākou i ke kāpena i loko o ka colander.

'O ka'oia'i'o, i ka holomua'ana o ke kāpuni broccoli i loko o kahi mea'alani'ono, hā'awi'ia ka kuleana nui i ka mila. No ka ho'omākaukau'ana i ka iki, e ho'omohu i ka wai mai ka hapakolu o ka lemona, e hui pū me ka'aila a me ka pa'akai. Inā makemake'ia, hiki iā'oe ke ho'ohui i loko o ka'ōmole ha'uki'ohi i'ōpala.

A laila ho'olaha mākou i ke kāpena'ūpī i loko o kahi'ala, e pāle'i i ka pa'i, kāpīpī'ia me nā kukui (ke'oke'o ke'oke'o) a ho'oku'u'ia i kahi umu wela (220 degrees), ka ba'a a hiki i ka browning biscuits. A laila e lawe i ke'ano, e kāpīpī i kā mākou brokoli i loko o kahi'ūni mīni ulani a ho'ouka'ia i ka umu no kekahi mau minuke'elua e ho'ohehe'e ai i ka pa'akai. Ma ke ala, ka hoʻohana 'ana i kēia beauty hiki e hoomakaukau i loko o nā ' ano o ka cabbage, e like me nā pōpō a keʻokeʻo cabbage.

'Ae, eia ho'i ua ho'omākaukau'ia nā kī'aha kūpono a maika'i a broccoli, hiki iā'oe ke kono i kāu mau hoaaloha e kipa.