Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 168
Amafutha - 10g
I-Carbs - 19g
Amaprotheni - 4g
Ingqikithi Isikhathi 15 iminithi
Lungisa amaminithi angu-15 , pheka amaminithi angu-0
Izinkonzo 12
Lezi zithinta ukunambitheka okufana nalokho okuyaziwa kahle, umshukela we-hazelnut oyilutha emsakazweni wonke umuntu othandayo (futhi lokho kungase kube nemikhawulo uma ungenayo i-lactose noma ungadli ukudla okuphansi-FODMAP). Lesi sidlo esingenayo i-milk-milk does not contain lactose, kodwa sinikeza i- fibre enomsoco namafutha enempilo kusuka ku-oats, imbewu ye-chia, namantongomane.
Ezinye izithako kule recipe zingaba phezulu-FODMAP uma zidliwa ngamanani amakhulu; Ukuze ugcine ubungane nobungane be-IBS, ube neyodwa yalezi zenzo ngesikhathi. Ziyakhonza kangcono kubanda noma ziqhwa, ngakho-ke clela phambili.
Izithako
- 1/3 indebe ephethe ishukela elibomvu
- 1/4 indebe yamanzi
- 2 wezipuni ubhotela ibhotela
- Isipuni 1 samafutha e-canola
- 1 ithisipuni i-vanilla isuswa
- 3 wezipuni imbewu chia
- I-3/4 indebe enezinyosi ezikhunjiwe
- 1 inkomishi eqoshiwe
- I-1/4 indebe engavuthiwe i-cocoa powder
- 1/4 indebe ihlanjululwe ufulawa
- 1/4 ithisipuni usawoti
- 2 ushukela wezipuni zesipuni
Ukulungiselela
- Hlanganisa ushukela omuncu namanzi epanini elincane elingaphakathi kokushisa okuphakathi. Gcina ngezikhathi ezithile kuze kube yilapho ushukela uqothula; ulethe emathunjini bese uqhubeka ubilisa ngomzuzu owodwa.
- Nciphise ukushisa phansi, engeza ibhotela le-peanut namafutha e-canola, bese uqhubezela kuze kube yilapho ibhotela lika-peanut liyancibilika. Susa ekushiseni bese ufaka i-vanilla. Beka eceleni.
- Engeza imbewu ye-chia, ama-hazelnuts, ama-oats, i-cocoa, ufulawa we-sorghum, nosawoti esitsheni se-processor yokudla. Yenza kuze kube yilapho ingxube iba ipowder eyamafutha. Kungase kudingeke ume kanye noma kabili ukuxubha ingxube ezinhlangothini zesitsha. Thela inhlanganisela ushukela obomvu bese ugaxa kuze kube yilapho ingxube iba inqwaba eqinile, cishe ngomzuzu owodwa.
- Ifomu ibhekane emaqenjini angu-1 intshi bese uwabeka ebhawini lokubhaka elihlanganiswe nephepha le-wax. Friza amahora angu-1.
- Masinyane ngaphambi kokukhonza, uthuli olunoshukela ka-confectioners. Gcina lezi zilingo esitsheni esingenalutho efrijini noma esiqandisini.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ukuze wenze le recipe-free-recipe, sebenzisa ama-oats angenayo i-gluten eqinisekisiwe.
Amathiphu wokupheka nokukhonza
Izikhombisi ze-Blender: Sebenzisa ipeni eliphakathi kwenhlanganisela ye-peanut butter esikhundleni sepanini elincane. Gweba imbewu ye-chia , ama-hazelnuts, ama-oats, i-cocoa, ufulawa we- sorghum , nosawoti ku-blender kuze kube yilapho ingxube iba yiphunga elimhlophe. Yengeza lokhu engxenyeni yebhanana ye-peanut bese ugxuma kuze kuhlanganiswe.
Uma uqala ngama-hazelnuts aluhlaza, onobuciko kuphela, ku-ovini kuhhavini ku-tray yokubhaka ku-350F imizuzu engu-12 kuya kwemizuzu engu-15, uvuselela kabili kuze kuthunjiswe umthunzi noma ababili. Qaphela ukuba ungawavumeli bashise. Bese ubeka ama-hazelnuts ashisayo etafuleni ehlanzekile ekhishini uphinde uwaphule ithawula ukuze uwafake ngaphakathi.
Bavumele bahlale imizuzu eyi-10. Ukugcina ithawula livaliwe, gcoba amantongomane ndawonye ngokukhululekile ukukhipha izikhumba. Isikhumba esincane singase sihlale, okulungile. Gcina amantongomane engeziwe ukuze usebenzise esikhathini esizayo esiqandisini noma efrijini.