Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 234
Amafutha - 0g
I-Carbs - 48g
Amaprotheni - 14g
Ingqikithi Isikhathi esingama-35
Prep 15 min , Pheka iminithi engu-20
Izinkonzo 4 (1 eliphakathi kwekhasi + 1/2 yendebe yogurt ngayinye)
Ukugqugquzela yizwi elisho ukucabangela ngomusa, futhi ukugwedla ngamapheya kuyindlela enhle yokugcina izithelo zonyaka. I-poaching liquid iyenziwa ngokuxuba amanzi, uju, kanye ne-ginger, okuphelela ekukhuleni komzimba.
I-ginger iyisiluleko esivamile sokunciphisa izimpawu zesiphithiphithi nesifo sokugaya, futhi ukunambitheka okubabayo kugcwalisa ubumnandi boju. Izinyosi zenza uju kusuka emthonjeni wezitshalo zezimbali, kanti uhlobo lwesitshalo lungabamba iqhaza embala kanye nokuqukethwe okune-antioxidant uju.
Ngokuvamile, uju uyaziwa ukuthi unamakhemikhali e-antioxidant, antimicrobial, kanye nokuphumula, futhi abuye asetshenziswe njengomuthi. Zama ukuthenga uju emakethe yezilimi zasendaweni yakho ukuze uthole izinhlobo ezihlukahlukene ezivela ezitshalweni ezihlala endaweni ohlala kuyo. Inyosi eluhlaza yasendaweni ingabamba iqhaza ekwenzeni ukunciphisa umzimba.
Izithako
- 4 ama-bosc amapheya aphakathi
- 4 izinkomishi amanzi
- 3/4 indebe uju
- Isilenge esisha esisha esingu-1/2-intshi, sihlutshiwe futhi sisikiwe
- 2 izinkomishi plain-fat fat yogurt yogreek
- 4 wezipuni ehlile pear poaching liquid
- 1/2 isipuni i-vanilla ekhishwe
Ukulungiselela
1. Esikhathini esikhulu sokuphuza amanzi, ukushisa amanzi noju kuze kufike ukufudumala noju.
2. Engeza tincetu ze-ginger.
3. Hlanganisa ngobumnene amapheya ketshezi bese umboza ngephepha elibumbene elinesikhumba esincane esinqunywe phakathi. Ukuze wenze umbuthano wesikhumba, thatha umjikelezo omkhulu noma iphepha lesikhumba lesikhumba bese ugoqa ube unxantathu. Gcina iphuzu lihambela phezu kwendawo ebhodweni oyisebenzisayo bese uqeda iphepha elidlulayo ukuze umbuthano uhambele ububanzi bombindi.
Sika imbobo phakathi kwendilinga yesikhumba ukuze uvumele umshayeli othile ukuba aphunyuke ngenkathi epholisa.
4. Gweba amapheya ngamathumba aphansi kakhulu kuze kube sekuphekwe, imizuzu engu-15 kuya kwangu-25.
5. Susa kusukela ekushiseni bese uvumela amapheya epholile emanzini awo.
6. Ukwenza i-yogurt: Hlanganisa i-yogurt ephahleni, i-pear poay liquid kanye ne-vanilla extract.
7. Khonza ama-pears afudumele noma ekamelweni lokushisa nge-spoonful ye-yogurt.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ngaphezu kwe-ginger, ungangezela enkampeni ye-sinamoni, ama-peppercorns amnyama, ubhontshisi we-vanilla, i-clove yonke, noma i-lemon rind kuya ku-liquid poaching. Konke lokhu kwengeze iphunga elengeziwe ne-flavour ngaphandle kokungeza amakhalori angeziwe.
Ukuze ushintshe isidlo esiphelile, ufafaza ezinye i-pecans eqoshiwe eqoshiwe phezulu kwegour ukuze uthole umthamo owengeziwe wamafutha anempilo namaprotheni.
Amathiphu wokupheka nokukhonza
Sebenzisa okuqinile, amapheya angaphansi kokuvuthiwe ale recipe. Lokhu kuzobasiza ukuba bahlale lapho bejame lapho bekhala emanzini ashisayo e-poaching.
Ingabe unama-poaching amaningi? Yisebenzise ukuze uthande i-yogurt ecacile noma i-oatmeal, noma uvuselele ama-spoonful ambalwa etizini elishisayo ukuze ungeze ukunambitheka nokuthinta ubumnandi.
Khonza ama-pears aphehliwe afudumele noma ekamelweni lokushisa nge-plain yogurt yama-yogrikhi enomswakama owengeziwe nokukhipha i-vanilla.