Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 215
Amafutha - 9g
I-Carbs - 29g
Amaprotheni - 7g
Isikhathi esiphelele 115 iminithi
Prep 70 min , Pheka iminithi engu-45
Izinkonzo 6 (i-crepe ehlanganisiwe ngayinye)
Kunezizathu ezinhle zokufaka okusanhlamvu okuphelele enhliziyweni yakho-ukudla okunempilo. Zinezintambo ezinamathele ezifucumfucu namaprotheni kunama-counterparts nezicucu zabo ezihlanjulisiwe zibonisa ukuthi zingaphansi kwezinhlekelele zokushaywa yisifo sikashukela, uhlobo lwesifo sikashukela sesibili, isifo senhliziyo, i-cholesterol ephezulu, izifo ezivuvukalayo, futhi zingakusiza nokugcina isisindo sakho.
Qala ukugcwalisa izinto zakho eziphakanyisiwe ezintathu kuya kwezinhlanu kokuqala ekuseni. Le iresiphi ye-crepe ibonisa ukukhishwa kwe- buckwheat, okusanhlamvu okuphelele negama elikhohlisayo. I-groak "yokudla" empeleni imbewu enomsoco enomsoco ogcwele amanani amaningi kakhulu ensimbi, i-magnesium ne-potassium, phakathi kwezinye izakhi.
Ukunambitheka kwabo kwe-nutty kwenza i-crepe ewusizo ukuthi sixhumane ne-sweet chocolatey banana ekusakazeni, indlela ehlakaniphile yokweqa i-Nutella futhi wengeze i-antioxidants, i-fiber, ne-potassium ngaphezulu. Ngezicucu ezimbalwa ze-strawberry kanye nama-alimondi ezinamaqabunga uzoba nesidlo sokudla se-dessert, futhi.
Izithako
- Ufulawa 3/4 we-buckwheat
- 1/4 indebe lonke ufulawa wekolweni
- 1/4 ithisipuni usawoti
- Amaqanda amabili amakhulu
- 2 wezipuni amafutha yemifino
- 1/2 isipuni i-vanilla ekhishwe
- 1/2 inkomishi yobisi obuncane
- 1 inkomishi amanzi
- 2 isipuni uju (ozikhethela)
- Amabhanana amabili aphakathi, ahlambulukile
- I-1/2 isipuni esingenayo i-cocoa powder
- I-avocado encane encane, ehlambulukile (okuzikhethela)
- 8 ama-strawberries amakhulu, aqotshiwe
- 4 wezipuni oqoshiwe ama-alimondi
Ukulungiselela
1. Hlanganisa ufulawa we-buckwheat, ufulawa ogcwele ukolweni, usawoti, amaqanda, amafutha omquba, i-vanilla, ubisi, amanzi noju, ukuqinisekisa ukuthi azikho izinhlanzi. Ungakwenza lokhu ku-blender uma ukhetha.
2. Gweba i-batter esiqandisini ngehora. Uma ungenayo isikhathi ongagqanyisa lesi sinyathelo, kodwa senza umkhiqizo wokugcina ongcono.
3. Uma i-batter yakho isilungile, gqoka kalula i-pan enkulu, engajulile ngokupheka uphethiloli nokushisa phezu komlilo ophansi.
Gcoba bese ugoba nge-3/4 indebe ye-batter (uma usebenzisa i-pan enkulu) noma cishe i-1/2 ye-batter (uma usebenzisa i-pan encane). Dlulela epanini, usakaze ube ngumbuthano. Ungakhathazeki uma owokuqala engaphelele-ngokuvamile kuthatha okungenani ukuzama okukodwa.
4. Pheka i-crepe cishe ngomzuzu nengxenye, kuze kube yilapho imiphetho ihamba kancane. Yiphakamise ngokuphezu kwe-spatula kanye neminwe yakho bese ufaka, upheka ngomzuzu owodwa ngomzuzu ngakolunye uhlangothi.
5. Beka i-crepe ephekwe epulatifeni ukuze ipholile ngenkathi ikhipha enye elandelayo epanini.
6. Ngesikhathi i-crepe elandelayo ipheka, hlanganisa ndawonye ibhanana elifihliwe kanye ne-cocoa powder ukuze isakazeke.
7. Uma izidakamizwa zakho ziphekwe futhi zihlihliwe, usakaze ungqimba oluncane lwe-banana cocoa phezu kwawo. Hlanganisa ngesigamu bese usakaza esinye isendlalelo esincanyana ngaphezulu kwesigamu. Ukuqala engxenyeni engezansi, phinda ingxenye yesithathu ngaphezulu, bese enye ingxenye yesithathu, futhi ekugcineni isithathu yesithathu kuze kube semaphethelweni.
8. Izitshalo nge-strawberries enontiwe, ufafaze ama-alimondi ahlutshiwe, futhi ujabulele.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ngeke uthole amaprotheni amaningi ne-calcium, kodwa ungasebenzisa kalula ubisi oluhlukile njengo-almond noma ubisi lwe-soy endaweni yobisi obuncane. Thumela uju ozithandayo uma ukhetha izinhlobonhlobo ezithandekayo.
Ukuze isakazeke, i-avocado iyakhethwa ngoba ibolekisa ukuthungwa okulukhuni ukuze kugcwaliswe, kodwa kubuye kube ne-creaminess. Ungangeza ngokusekelwe kokuthandayo. Ukusebenzisa kuyokuhlinzeka ngamafutha we-monounsaturated enempilo enempilo, aboniswe ukusiza ukulinganisa amazinga akho "okuhle" nethi "amabi" we-cholesterol.
Amantongomane amaningi anikeza izinzuzo zezempilo, kungakhathaliseki ukuthi zivela fiber, ukuqukethe amafutha amaningi, noma i-micronutrient profile (i-vitamin E ikhonjiswe ukuthi iphikisana nokuvuvukala nokuvimbela i-plaque ekwakheni emithanjeni yakho). Uma ungewona fan of almonds, shintsha nabo for walnuts, isibonelo.
Amathiphu wokupheka nokukhonza
Ungenza ufulawa wakho wezinhlambi uma unayo inqubo yokudla okuhle. Faka nje inkomishi egciniwe yesigamu se-groats egcwele ye-buckwheat ukusebenzisa iresiphi.
Ufulawa we-buckwheat wenza inhlama enzima, yingakho ukwengeza amanzi kuyadingeka. Qinisekisa ukuthi ugqugquzela kahle i-batter ngaphambi kokukhipha ingxenye ngaphandle.
Unenkathazo ekusakazeni inhlama ibe yimbuthano ephelele? Isihluthulelo sinobubili-qinisekisa ukuthi i-pan yakho i-oiled kancane futhi ayishisayo kakhulu.
Uma inhlama inqwaba futhi isima ukusabalalisa ngokushesha nje uma usithululela, i-pan yakho akuyona izinga lokushisa elifanele. Makupholile noma ugijime phansi ngaphansi kwamanzi abandayo imizuzwana embalwa.
Ukuhlunga nokugxilisa i-crepes kwenza isethulo esimnandi, kodwa sisebenze kahle kakhulu siboshwe ngaphezulu. Landela izinyathelo ezifanayo-usakaze ukugcwaliswa, uhlele ama-strawberries nama-alimondi ngaphezulu kwesigamu se-crepe, bese ugoqa enye ingxenye.
Qaphela ukuthi le recipe iveza ama-crepes amakhulu ayisithupha. Kuye ngobukhulu be-pan yakho, ungaqeda nokuningi.