Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 350
Amafutha - 30g
I-Carbs - 14g
Amaprotheni - 12g
Ingqikithi Isikhathi 22 iminithi
Prep 7 min , Pheka iminithi engu-15
Izinkonzo 3 (2 ama-pancake ngamunye)
Ama-pancake angenayo i-Gluten akufanele ahlabele ukunambitheka. Le recipe i-pancake isebenzisa isidlo sama- alimondi futhi iyakuthanda kangcono kunomusa wendabuko omhlophe wendabuko, futhi isidlo sama- alimondi sinempilo futhi sinomsoco futhi. Uma usanda kusetshenziswa kokudla i-alimondi, khumbula ukuthi ukudla kwe-almond (okufana nofulawa wama-alimondi) kuyahluka kancane kusuka kwelinye ibhande kuya kwesinye, ngakho-ke kufanele ulungise inani lemali oyisebenzisayo ukuze uthole ubukhulu obufunayo .
Zizwa ukhululekile ukungeza ama-blueberries noma ezinye izithelo ezifana nama-peaches, i-phaphapple, noma ngisho ne-chocolate ye-chips emnyama ukuze uthole ukunambitheka okufunayo. Uzothola ukuthi ama-pancake angenayo i-gluten ane-texture eyingqayizivele, kodwa ngenye indlela anambitha kahle njengama-pancake avamile. Ukushintshwa kwe-gluten-free kukuvumela ukuba uzizwe kangcono ngokusebenzisa into engacubungulwa kakhulu. Umvuzo wesidlo owanelisayo okwenza uhlale isikhathi eside.
Izithako
- 1 inkomishi i-almond
- Amaqanda amabili amakhulu
- Amaminithi angama-1/4 amakhekhe (ama-pancake e-puffier, ungasebenzisa amanzi aphuzayo)
- 2 wezipuni amafutha kakhukhunathi
- 1/4 ithisipuni usawoti
- Isipuni esingu-1 oluhlaza noma uju oluhlutshiwe
Ukulungiselela
- Esikhathini sokudla, hlanganisa ndawonye izithako kuze kuhlanganiswe kahle. Sebenzisa i-whisk noma imfoloko ukuqinisekisa ukuthi ihlangene kahle. Vumela i-batter ihlale imizuzu embalwa ngaphambi kokupheka.
- Pheka njengoba ungathanda amanye ama-pancake, ngokushisa kancane kancane kunokujwayelekile njengoba kuzosunduza kancane kancane kunama-pancake wendabuko. Ngithanda ukusebenzisa i-pan engekho emkhunjini ngamafutha kakhukhunathi amancane.
- Khonza ngesiraphu ye-maple noma izithelo ezintsha.
Ithiphu: Uzoqaphela ukuthi ama-pancake ayenziwe nge-almond omdli ngeke "aphule" ngendlela efanayo nama- pancake avamile . Ngakho kuzodingeka uhlole ingaphansi ukuze ubone lapho kunesundu. Manje sekuyisikhathi sokuzifaka.
Yimuphi Amafutha Okufanele Ngiwasebenzise?
Ungasebenzisa amafutha omnqumo ezindaweni zokupheka eziningi, kepha le recipe isebenzisa amafutha kakhukhunathi ngendlavane yayo enhle kakhulu. Akugcini nje ukuthi kune-fat fat profile (ephezulu kumafutha ase-monounsaturated), kodwa inezinye izindawo ezinempilo ezinjenge-antioxidants.
Ngakolunye uhlangothi, ngezinye izikhathi, ungawuthandi amafutha omnqumo ezitsheni ezingenakulungiswa. Ungasebenzisa futhi enye yamafutha aphezulu e-monounsaturated ne-sunflower kuleli cala ngoba ayinambitheka engathathi hlangothi nephuzu eliphezulu lentuthu.
Izinketho ezingaphezulu zekusasa
- Amaqanda: Ukuqothulwa, ngaphezu kokulula, nokugxotshwa kuwukuphela kweqhwa leqhwa. Zama ama-omelets, ama-frittatas, ama-burritos asekuseni, nokuningi.
- Izitshalo: Ezinye izinhlobo ezisendaweni esesibhalweni manje zenza izinhlobo ze-gluten, kepha izitshalo ezenziwe nge-flax zenziwa yi-flax, ukudla kwe-alimondi, ngisho ne-TVP (amaprotheni we-vegetable textured).
- Isinkwa sasekuseni: I- Muffin, ama-biscuits, isinkwa , namaqebelengwane ekhofi angenziwa nge-almond, ukudla kwe-flax, nezinye izithelo zokudla noma ukudla. Futhi kukhona isinkwa esingenalutho se-gluten lapho futhi manje.
- Imikhiqizo yezobisi enokuphuza: I- yogurt, i-cottage shizi, i-ricotta, ne-tofu, uma ihlangene nezithelo, yenza ibhulakufesi eyanelisayo. Futhi ungabala ukuthi amaprotheni ayagubha.
Ukuze uthole ulwazi oluthe xaxa mayelana nokudla okudliwa ngesikhathi sePhasika, noma kulabo abakuthandayo ukudla, hlola le primer ngokudla okungenalutho kwe-gluten.