Ko tenei mahinga kai tipu tere me te purapura vegan ka hangaia ki te parei paoa hauora katoa me te pīni he huarahi pai ki te whakawhänui i to tahua kai mai i te mea he pauna te parei i te waahi kaute, mehemea ka hokona e koe i roto i te rahi.
Ahakoa pai atu i te ahua o te putea-moni, he mea tinowari tenei ki te whakapai i te tunu parai parei. Ko nga mea katoa ka mahia e koe, ka maka katoa ki roto i to papa-pihini me te kaipatuhi poto, a, i etahi haora ka whai koe i te kai reka kai reka me te pai o te tipu ki te haere ki te kai. Me tapiri noa tetahi huamata matomato taha me etahi pea mo te kai, a kua kai koe i te kai kai-kore kai-kore kai, kapi tonu i te muka, te makariri me te pene.
He aha e hiahia ana koe
- 1 te riki
- 4 cloves kāriki, minced
- 2 pīni pīni pīni
- 3/4 kapu pata paoro
- Ka taea e te 15-nuku te tihi i nga tōmato
- 2 tbsp. te tiihi
- 1/4 tp. te pepa cayenne
- 3 kapu wai
- Te tote me te pepa ki te reka
Pehea ki te Hanga
- Whakakotahitia nga kai katoa i roto i te kapiti, te kaipatuhi poto ranei, a ka hoatu he tere tere kia tika ai te whakakotahi.
- Kohuatia me te tunu i te reo-iti mo te 6 ki te 8 haora.
- Te reka, me te tapiri atu i te tote me te pepa, ki te reka me te whakatika i etahi atu waa ki te reka ano. Ka tata ahau ki te whakamahi i te tote moana me te tote kosher me te pepa pango hou i te wa e tunu ai, no te mea ka puta mai nga reka pai o taau kai.
Mahi atu ki a koe ki te miraka parei, ki te keke hou, ki te raihana paraoa ranei, ki te raihi parauri ranei, ki te parauri ranei, ki tetahi atu momo witi tino pai, penei i te quinoa .
Tuhipoka
- Ko te tunu me te pihikete, ko te kaipatuhi poto ka taea te ngawari me ngawari, engari he mea nui ki te whai i etahi waahi haumaru. Mo te hunga tīmatanga, me tīmata tonu ki te waahi maama me te whakarite kei te kore noa to kaihoko i tetahi otaota. Kia tupato ki te pāmahana i runga i to kaihini tunu: Ki te noho koe ki te kāinga me te kaha, timata i runga mo te haora tuatahi, ka huri ki te iti mo te toenga o te wa tunu, mehemea ka tunu koe me nga mea kai ka taea te pirau kohikohi huakita. Me mohio kia kore e nui ake i te rua-toru o te ara te pihikete iti, me te karo i te whakamatautau kia whakatuwheratia te taupoki (e whakaputa ana i te wera) kia oti ra ano koe!
- Ehara i te mea koinei te ahuareka o tenei momo kirihou ki te kiriu kai, engari ki tonu i te parei, he maha nga hua hauora. Ko nga rangahau e whakaatu ana ko te kai parei e taea te awhina i te mana o te huka toto, me te whakaheke i nga taumata o te kuku, i roto i etahi atu painga. I tua atu, he uaua ki te whakaheke, ka taea te awhina i te whakahaere taimaha.
Ka rite ki te vegan Crock-Pot chili? Ka hiahia ano koe ki era atu tohutao tunu tunu kaipuwhenua ngawari:
Kaupapa:
Han, E. (2009, Mahuru 29). He aha te rereke? Hulled vs. Tae paara. Ko te Kitchn, http://www.thekitchn.com/whats-the-difference-hulled-vs-97116
Ngā Hua Hauora o te Parei. Ko te Kaunihera Katoa o te Marae, http://wholegrainscouncil.org/whole-grains-101/whole-grains-101-orphan-pages-found/health-benefits-barley
Marcason, W. (2016, Hui-tanguru 5). 10 nga tohutohu haumaru kai mo te kaipatuhi poto. Academy of Nutrition and Dietetics, http://www.eatright.org/resource/homefoodsafety/four-steps/cook/10-food-safety-tips-for-the-slow-cooker
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 140 |
| Katoa te wai | 1 g |
| Te momona | 0 g |
| Ko te wai kore | 0 g |
| Cholesterol | 0 mg |
| Te konutai | 85 mg |
| Ngā harotihāhā | 28 g |
| Piri Kai | 7 g |
| Pūmua | 7 g |