Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 212
Amafutha - 10g
I- Carbs - 23g
Amaprotheni - 8g
Isikhathi esiphelele 45 iminithi
Lungisa amaminithi angu-20 , Pheka ama-minithi angu-25
Izinkonzo 12 (1 i-cheesecake ngayinye)
Lezi cheesecake ezinomsoco ezenziwe nge-cottage shizi zinambitha njengalabo bendabuko abenziwe nge-cream cheese, kodwa banobuhle be-IBS. Kulula kakhulu ukwenza futhi i-dessert ephelele, elawulwa ingxenye.
Ukuze uthole ukuthungwa okubushelelezi uzodinga inqubo yokudla noma i-blender. I-yogurt engenama-lactose ingaba nzima ukuthola; I-yogurt ye-Greek elula iyindlela efanelekile kule recipe. Bheka ukuhlukahluka kwesithako kanye nezinguquko ezichazwe ngezansi mayelana nokuthi-kuya kanjani.
Izithako
- I- yogurt ye- lactose engenayo i-1
- Amakhukhi angama-4 aphansi-FODMAP
- ½ inkomishi okugcobe ama-alimondi aphelele noma aqoshiwe
- 3 wezipuni ibhotela
- 2 izinkomishi i-lactose-free cottage shizi
- 2 wezipuni we-cornstarch
- 2/3 indebe ushukela
- Amaqanda amabili amakhulu
- 2 amathisipuni isihlava fresh lemon
- 2 wezipuni juice fresh lemon
- 1 ithisipuni i-vanilla isuswa
Ukulungiselela
- Cishe amahora amathathu ngaphambi kokuba uhlele ukwenza ama-muffin, ubeke i-yogurt ensikeni ehlanganiswe noqweqwe oluthathu lwe-cheesecloth, isihlungi sekhofi, noma amathawula wephepha, futhi uvumele whey ukuba ikhule kuze kube yi-1/2 indebe ye-yogurt eqinisiwe. Uma upheqa futhi uphaphule nge-yogurt encane kakhulu, vusa ezinye ze-whey emuva lapho kudingeka khona ukwenza 1/2 indebe.
- Hlangisa i-oven ukuya ku-325F. Khombisa i-cup-muffin tin ye-12 enephepha le-muffin yokubhaka.
- Ku-blender noma iprosesa yokudla, amakhukhi we-pulse nama-almonds kuze kube yilapho imifino ifana nefomu le-graham cracker yokusika, cishe ama-pulses ayi-10. Hlaza ibhotela emandleni aphezulu ezincane ezincane-ephephile, cishe imizuzwana engama-30. Thela imvuthu ebhotela elicibilikile bese uxuba. Beka izipuni ezimbili zezimvuthu emgqonyeni ngamunye we-muffin. Cindezela iminyango phansi ngeminwe yakho phansi ezindebe kanye no-¼ intshi phezulu kwezinhlangothi zama-liners.
- Hlanza i-blender ukususa imvuthu bese uyisula. Ku-blender, engeza i-cottage ushizi, i-yogurt, ne-cornstarch bese usebenza kuze kube yilapho ubushelelezi, cishe umzuzu owodwa. Gweba phansi izinhlangothi bese ufaka ushukela, amaqanda, i-lemon, i-lemon kanye ne-vanilla ku-blender. Hlanganisa kuze kube yilaphabushelelezi, imizuzwana engu-30 kuya ku-60 Gweba izinhlangothi bese usheshe ushaye isikhathi esisodwa, imizuzwana emihlanu kuya kweyishumi.
- Thela i-batter ibe yi-muffin izindebe ukuya nje ngaphansi kwe-edge edge ye-liner. Uma une-batter esele, yifake emgqeni owenziwe okhethiwe ukuze wenze i-cheesecake engapheli. Bhaka kuze kubekwe kodwa ungabonisi, imizuzu engu-23 kuya kwangu-26. Uma zipholile ngokwanele ukubhekana nazo, susa ama-cheesecake emaceleni amaminerali bese ubhalela esiqandisini kuze kuphele isikhathi eside, amahora angu-1 kuya kwangu-2. Okuphezulu ngezithelo eziphansi ze-FODMAP noma i-jam.
Izinguquko kanye nezakhiwo
Amakhukhi anezithako eziphansi ze-FODMAP ngokuvamile ayinama-gluten. Bheka izinwele ezimfushane ze-gluten, ama-vanilla wafers, noma ama-crackers ezitholakala ngaphandle kwe-FODMAP e-sweeteners; lonke iresiphi lizobe li-gluten-free futhi.
Uma ungatholi i-yogurt yama-lactose, esikhundleni se-1/2 indebe ye-yogurt yegreek yogurt ye-yogurt enamandla kule recipe; Isabelo esisodwa sisazoba nesisindo esingaphansi kuka-1 gramu ye-lactose ngokukhonza, okungenzeka ukubekezelela abantu abaningi abane-IBS.
Ukuze uthole ukuhluka okungafani nhlobo, shiya ama-alimondi bese ukwandisa isisindo sekhukhi kuya kuma-ounces ayisithupha.
Amathiphu wokupheka nokukhonza
I-Cheesecakes ingenziwa ngaphandle kwe-crust. Thela i-batter emaqenjini angu-8 ama-ounce ama-4-5. Khonza emawundeni, njengoba engakwazi ukususwa kalula.