Mafuli le kuka o le kalapu

Masina Cauliflower

O le fualaau faila mashed o se tasi o fualaau aina e sili ona ou fiafia i ai e tautuaina ai tamaiti, aua e sili atu le suamalie e pei o paluga pateta masani, ae o le kalelelele e avatu ia i latou na o sina vaega o vitamini C ma fiber.

E mafai ona e faʻaalu se taimi ma lenei fua e ala i le faatauina mai o le ato, fufulu fuālaʻau fauliflower i le muaʻi fufulu i le vaega o meaʻai o lau supermarket.

Mea e te Manaomia

• 1 ulu ulu ulu (poo le 10 oz. Cauliflower florets)
• 2 pauna Yukon Onila pateta, fufulu ma taʻe i 1-inisi inisi
• 3 cloves garlic, minced (poʻo le 2 Kalama tio)
• 1 Tbsp. pata
• 1/4 ipu susu atoa
• 1/4 ipu faʻasusu cheddar cheese

Auala e Fai Ai

1. Tuu ni falaoamata fugalaʻau ma taofi pateta i se telē tele, mamafa. Ufiufi i le vai i le lua inisi (e tatau ona oʻo i le lua inisi le vai i luga o fualaau faisua i totonu o le ulo).
2. Aumai i se vevela ma kuka i le 10 i le 15 minute seʻia oʻo ina suamalie fualaau faisua pe a tuʻia i se tui.
3. Faʻasusu i se mea e pala.
4. Faʻafoʻi fualaau faisua i le vailaʻau. Faʻaopoopo mea totoe. Mash ma se pateta pateta seia oʻo i le paluga e oʻo i le mea e manaʻomia.

Auauna ma le mafanafana.

Alofa le kuka faila? Taumafai nei isi meaʻai sili, e pei o le Roasted Cauliflower, Brussels Sprouts ma Leeks ma Spicy Drizzle, Cauliflower Roasted ma Sochoke Soup, Cauliflower Roasted and Carrots with Olive Drizzle, White Bean and Roasted Cauliflower Spreads with Sauteed Brussels Sprouts, and Sauteed and Braised Cauliflower with Mustard Fatu ma Green Peppercorns.

Taiala o Mea Taumafa (i le tautua)
Calories	246
Aofaʻi gaʻo	6 g
Fatisi	4 g
Vailaʻau Mataʻutia	2 g
Cholesterol	16 mg
Sodium	130 mg
Carbohydrates	41 g
Faiga o le fiva	6 g
Puipuia	10 g

(O fuainumera o mea taumafa i luga oa tatou fualaau e fuafuaina e faʻaaogaina ai se 'aufaʻamatalaga o mea e manaʻomia ma e tatau ona iloiloina o se faʻatusatusaga.