CAULIFLOWER: MEAʻAʻAI I KA LAU - NĀ PALENA MEAʻAI A ME NĀ ʻELENA

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Nā Huahana:

lolopoli - ʻelua mau poʻo liʻiliʻi;
1 kāoti;
kikowaena stalk;
2 pūpulu;
greens punahele;
pepa, ka paʻakai e like me ka makemake a me nā ono
momona momona palu liʻiliʻi no ke kapa komo.

Limea

E hoʻowalewale i ka ʻōpala i loko o kēlā mau ʻili a kūlike nā mea āpau i kahi kīʻaha.
ʻOkiʻoki i nā lau ʻai i koe i nā ʻāpana liʻiliʻi.
E kau i ka ʻai āpau i loko o ka pālaʻi, e ninini i ka wai anuanu, ma hope o ka hoʻolapalapa ʻana, e hoʻohui a me ka kuke no ka kanakolu mau minuke (e nānā i ka mākaukau).
E kāpīpī i ka puhē i pau (i ʻole i loko o ka pā) me nā mea kanu, ʻōpala, hoʻokomo i kaʻaila momona.

E hoʻomaopopo: ua ninini ʻia nā mea kanu me ka wai anu i ka wā e hoʻomākaukau ana i ka mauʻu i loaʻa ka mea ʻala ʻono. Inā e kuke ʻoe i nā mea kanu ʻai, pono lākou e hoʻolei i loko o ka wai i hoʻolapalapa e mālama ai i nā momona loa.

Ka mea huli ia ʻewalu lawelawe, ma 100 mau grika o BJU, ma kēlā me kēia, 2.3 g, 0.3 g a me 6,5 g. 39 kcal.

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