Lungisa ibhotela le-peanut enophuphutheki ukuze ube nesisekelo se-pantry! Nansi lonke ulwazi oluthile olumnandi olusezingeni eliphansi lekhalori kuya kwibhotela le-peanut evamile.
Iyini Ibhotela Eliphakathi Kwama-Peanut?
Ibhotela le-peanut enomfutho yenziwe ngamanqamu aphihliwe, okuyizinhlayiya ngamafutha angaphezu kokucindezeleka. Umphumela? I-powder eyomile eneqhezu lamanoni nama-khalori webhotela lezinsuku zendabuko.
Vele ufake amanzi ukuze uwaphendule abe othanda njenge-PB evamile.
I-2-isipuni ekhonza nge-PB enamapulangwe ine-calories ayi-50, amafutha angu-2g (<0.5g ahlala amanoni), i-sodium engu-34mg, i-4g carbs, i-2g fiber, isishukela esingu-1g nesiprotheni esingu-6g. Qhathanisa lokho ngesilinganiso esifanayo sebhokisi le-peanut ejwayelekile, elinamakholori angu-195, amafutha angu-16g (ama-fat sat), ama-sodium angu-140mg, i-7g carbs, i-2g fiber, i-sugar 3g, namaprotheni ayi-7g. Yebo, ngempela!
Ungathola ibhotela le-peanut ephuzile emashelufini esitolo sakho nge-standard nut butters (i-JIF eyenza inguqulo), futhi ingalawulwa nge-intanethi nge-intanethi efana ne-Amazon.
Ulungele ukusebenzisa i-PB enamapulangwe kuzo zonke izindlela zokupheka ozithandayo?
I-Powderered Peanut Butter Recipe Imibono
Yenza i-Classic PB ne-J
Ubani ongamelana nebhotela le-peanut ne-jelly sandwich? Qala ngokuxuba izipuni ezimbili ze-powder ngamanzi amancane; bese ukwandisa kancane kancane okuqukethwe kwamanzi uze ufinyelele ukuvumelana kwakho okufisa.
Okulandelayo, khetha i-jelly yakho: Khetha okuthile ngokuqukethwe okushukela okunciphise kanye no-25 kilojoule ngayinye. Ama-Smucker's and Welch womabili enza ama-sugar amancane kakhulu. Futhi, Yebo, kufanele ube nesinkwa! Thatha izinkinobho zokudla okukhanyayo, ezinama-khalori angaba ngu-45 ngalunye, noma i-100-khalori isangweji samaswidi. Manje usuthole konke okudingayo ngekhalenda elincane le-PB & J.
Faka ku-Smoothie noma i-Milkshake
Ungangeza i-powder ngokuqondile ku-blender yakho nge-punch ye-PB flavour kusiphuzo sakho esihlanganisiwe. Kuhle kangaka! Vele uqiniseke ukuthi ezinye izithako ozisebenzisayo azikho amakholori aphezulu kakhulu. Zama ubisi lwe-almond, u-almond, u-almond, u-bananas noma i-chocolate we-protein enamafutha angaba ngu-100. Manje yilokho iresiphi ye-smoothie ekhanyayo noma ye-shake!
Yenza ama-popsicles aphansi-ikhalori
I-PB ene-PU iyengeza ngaphezu kokuthintwa kwamaqhwa. Muva nje, ngilokhu ngizama nge-di-popsicles ephansi ye-DIY. Zenza lula kakhulu kunokuba ucabange! Ukuze uthole ukunambitheka kwe-peanut buttery, hlanganisa isigamu sendebe yePB enopulisiwe nge-2 izinkomishi ezicutshiwe kanye nobhanana obuqandisiwe, i-1 inkomishi engenalutho yamafutha yogurt, ama-packet amabili ne-calorie sweetener, kanye ne-isipuni ye-vanilla. Hlanganisa zonke izithako bese uhlukanisa ingxube ibe yisiqeshana sesikhunta se-popsicle esise-6. Sula amahora angu-3, futhi voila: ukuphatha ama-calorie angu-100!
Yengeze ekukhuleni i-Oatmeal
Ukwandisa i-oatmeal kuyinto ejwayelekile: Ukwengeza kabili inani lamanzi nokupheka izikhathi ezimbili kudala ingxenye enkulu ye-oatmeal ngaphandle kokubalwa kwamakhalori amaningi! Sebenzisa ibhotela le-peanut enopolisi ukuze ungeze i-flavour ku- recipe yakho ejwayelekile yokukhula ye-oatmeal . Gqugquzela ukukhonta ibhotela le-peanut enopolisi ku-oatmeal yakho ukuze uthole i-spin esiphundu ngokuphelele.
Phonsa amathisipuni ambalwa we-mini semisweet ushokoledi we-chips we-explosion flavor ye-chocolate-PB!
Sebenzisa KuMpahla Eyabhaka
Ibhotela le-peanut enomfutho ingenye yezithako zami ezintsha zokuhamba ezithengweni. Konke ukunambitheka kwe-PB, akukho namakholori amaningi namafutha! Enye yezindlela engizithandayo zokuzisebenzisa ku-Peanut Butter Blondies. Ama-applesauce nama-chickpeas yizona ezinye izithako eziyimfihlo. Ungafaka futhi i-powder ngqo ezomile izithako kwezinye izindlela zokupheka. Ngokungafani nebhotela le-peanut yendabuko, lixuba kalula!
Yenza i-Sauce ye-Peanut
I-sauce e-peanut enomsoco isiphundu, kodwa ngokuvamile ikhulu kakhulu emafutheni nasekhalori.
Akusikho uma usebenzisa ibhotela lephoyinti eliyimpuphu! Ukwenza i-sauce e-decadent kodwa elula, hlanganisa izipuni eziyi-1 ½ ze-PB enamapulangwe, i-¼ indebe enganambitheka i-almond, ubisi lwe-1 ithisipuni, i-1/2 ithisipuni i-lime juice, ne-¼ isipuni echotshoziwe i-garlic, ne-whisk kuze kube sebushelelezi. Uzophelela ngama-35-calories servings. Yiphonsa enkukhu noma emigodleni ukuze uthathe ukudla kwakho ezingeni elilandelayo.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!