Haʻahaʻa Carb Breakfast Sausage Casserole Recipe

Inā ʻoe e ʻimi nei i ka ʻaina kakahiaka like ʻono a maʻalahi hoʻi, nou kēia Sausage a me Egg Casserole.

ʻAʻohe gluten, ʻaʻohe waiu, ʻaʻohe kō, a ʻoiaʻiʻo ketogenic.

ʻO nā mea a pau āu e makemake ai he casserole, kahi skillet nui, kāu mau meaʻai, a me voila.

ʻO ka ʻāpana maikaʻi loa o kēia meaʻai, ʻo ia ka hiki ke hoʻomaʻamaʻa maikaʻi ʻia kēia kīʻaha, no laila e mākaukau pū ʻoe no ka lā aʻe.

ʻO kēia meaʻai casserole kakahiaka:

• ʻono
• ʻoluʻolu.
• ʻOluʻolu

ʻO nā mea nui:

• ʻAiki puaʻa.
• Nā pua.
• Kīwaha.

Nā mea hoʻohui koho.

• ʻO ka tī Cheddar.
• sausage Italia.
• ʻAikika ʻōmaʻomaʻo.

3 Nā Pono Ola o kēia ʻAi Kuki ʻAi kakahiaka

#1: He waiwai ia i nā antioxidants

Ke kaulike mau nei kou kino i kona mau pōʻaiapili me nā antioxidants. ʻO ka oxidation kahi hana kūlohelohe e kōkua i ka hoʻohou hou ʻana o ke kelepona.

Eia nō naʻe, ʻo ka nui o ke koʻikoʻi o ke kino a i ʻole ka naʻau hiki ke hoʻoneʻe i kēia ʻōnaehana i waho o ka mana. Ke hiki mai kēia, pono kou kino e kaulike i ka oxidation me nā antioxidants hou aʻe.

ʻO nā huaʻai hou a me nā mea kanu he kumu maikaʻi loa ia o nā antioxidants. ʻO ka spinach, he kumu nui ia o nā pūhui antioxidant like ʻole me quercetin, lutein, zeaxanthin, a me ka huaora C.

Ma kahi noiʻi, hāʻawi nā mea noiʻi i ka spinach i kahi hui liʻiliʻi o nā mea manawaleʻa no 16 mau lā a hoʻāʻo i kona kūlana antioxidant. Ua ʻike ka poʻe noiʻi ʻo ka ʻai ʻana i ka spinach i hopena i ka pale nui ʻana mai ka pōʻino DNA oxidative ( ¹ ).

# 2: Kākoʻo i ka metabolism olakino

ʻO ka loaʻa ʻana o ka protein i ka meaʻai ketogenic he mea nui ʻaʻole wale no kāu ratio macronutrient, akā no ke olakino o kāu ke kinikini.

Me nā hua manu a me ka puaʻa i hoʻokomo ʻia i loko o kēia kīʻaha sausage kakahiaka, hāʻawi kēia meaʻai i kahi kumu maikaʻi o ka protein kiʻekiʻe e hoʻomaka ai i kou lā.

I ka ʻōlelo o ka macronutrients, i ka wā e pili ana i ka hoʻokele paona, ʻo ka protein kāu hoaaloha maikaʻi loa. ʻAʻole wale ia e kōkua i ka hoʻonui ʻana i ka māʻona, akā hoʻonui pū kekahi i kahi mea i kapa ʻia ʻo thermogenesis i hoʻokomo ʻia i ka meaʻai.

ʻO ka thermogenesis i hoʻokomo ʻia i ka meaʻai he ala maikaʻi ia e ʻōlelo ai e puhi ana kou kino i nā calorie ke ʻai ʻoe i kekahi mau meaʻai. Ma ka hoʻomaikaʻi ʻana i kāu metabolic rate, hoʻonui iki ka protein i kāu metabolism ke ʻai ʻoe.

ʻO kēia ka hopena pinepine i ke kaumaha o ke kino haʻahaʻa, ʻoi aku ka māʻona, a me ka ikehu kaulike ( ² ).

# 3: hoʻonui i ka hana immune

ʻO ka puaʻa kahi kumu maikaʻi o ka mineral zinc ( ³ ). Ma ke ʻano he mineral koʻikoʻi, kākoʻo ka zinc i nā ʻōnaehana ākea i loko o kou kino, me ka metabolism, nā enzymes, ka ulu a me ka ulu ʻana, a me ka pale ʻana.

I ka hiki ʻana mai i kāu ʻōnaehana pale, ʻo ka loaʻa ʻana o nā meaʻai kūpono e kākoʻo i kāna mau hana he nui. Inā nele ʻoe i ka zinc, ʻaʻole hiki iā ʻoe ke hana pono i nā cell immune, hiki ke loaʻa ka hopena nui i kāu ʻōnaehana holoʻokoʻa ( ⁴ ).

ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o ka pilikia o nā keiki i ʻai ʻole ʻia a nele i ka zinc no ka maʻi hanu a me ka maʻi diarrhea e hoʻoweliweli i ke ola ( ⁵ ).

Sausage casserole no ka ʻaina kakahiaka

ʻO kēia meaʻai he mea maʻalahi loa. ʻAʻole ʻoe makemake i kahi mea ʻala a i ʻole mea kanu? Hiki iā ʻoe ke hoʻohui iā ʻoe iho a hana i ka hoʻololi.

Hiki iā ʻoe ke hoʻāʻo e hoʻohui i nā mea a pau me ka cheese cheddar ikaika, ka pepa ʻulaʻula, a i ʻole nā ​​​​mea ʻala like ʻole o kāu koho.

Sausage casserole no ka ʻaina kakahiaka

Ke ʻimi nei i kahi ʻaina kakahiaka maʻalahi? ʻO kēia Breakfast Sausage Casserole i hana ʻia me Pork Sausage kahi meaʻai kūpono no ka ʻaina kakahiaka keto.

• Ka manawa e kuke ai: 25 minutos.
• Huina manawa: 40 minutos.
• Nā Hana Hana: 8 mau lawelawe.

Nā meaʻai

• 500g / 1 paona puaʻa sausage.
• 12 mau hua nui.
• 2 kīʻaha halo.
• 1 ʻokiʻoki liʻiliʻi (ʻoki ʻoki ʻia).
• 1 punetune o ka ʻaila ʻoliva.
• 4 kīʻaha spinach.
• 1 1/2 teaspoon o ka paʻakai.
• 1/2 teaspoon o ka pepaʻeleʻele.
• 1 teaspoon o ka sage maloʻo.
•  ʻO ke kui o nā ʻāpana pepa ʻulaʻula.
• ʻO ke kuʻi o nā cloves maloʻo.
• Pinch o ka marjoram maloʻo.

Nā kuhikuhi

1. E hoʻomaʻamaʻa mua i ka umu i 175ºF / 350ºC a hoʻopaʻa i kahi kīʻaha 22 "x 33" / 9 x 13 cm me ka pāpaʻi lāʻau ʻole a i ʻole ka pata. Waiho i ka aoao.
2. E puhi i kahi skillet nui ma luna o ka wela wela a hoʻohui i ka ʻaila ʻoliva. E hoʻohui i nā ʻokiʻoki ʻokiʻoki a me nā halo, hoʻomoʻa no 5-6 mau minuke a palupalu. E hoʻohui i ka sausage, ka pauka onion, 3/4 teaspoon ka paʻakai, 1/4 teaspoon pepa, a me nā mea hoʻonani i koe (sage, marjoram, cloves, ʻulaʻula flakes). E hui maikaʻi a e kuke a ʻeleʻele ka ʻiʻo. E hoʻohui i ka spinach ʻokiʻoki a i ʻole arugula, nā ʻōmato a kuke no kahi mau minuke 3-4. E ninini i ka hui ʻana i loko o kahi pā i hoʻomākaukau ʻia.
3. E hoʻohui i nā hua i kahi kīʻaha nui a i ʻole blender. E hoʻohui i ke koena teaspoon o ka paʻakai a me ka 1/4 teaspoon o ka pepa.
4. E hui maikaʻi i ka hui ʻana a hiki i ka huʻa. E ninini ma luna o ka mea kanu a me ka hui ʻana o ka ʻiʻo. E hoʻomoʻa no 25-30 mau minuke a hiki i ka ʻeleʻele gula a hoʻonohonoho ʻia ke kikowaena.

Nutrition

• Nui ʻāpana: 1 lawelawe
• Kālā: 192.
• Nā momona: 13 g.
• ʻAi-kaloli: 2 g (1 g upena).
• Kapua: 1 g.
• Pūnaewele: 14 g.

Hoʻopiliʻia nā Palabras: ʻaʻai pāʻina sausage casserole.