Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 223
Amafutha - 20g
I-Carbs - 4g
Amaprotheni - 10g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-15 , pheka amaminithi angu-5
Izinkonzo 4 (1/4 indebe ngayinye)
Imbewu yamapumpu (eyaziwa nangokuthi i-pepitas) iyinambitha enomnandi futhi ingadliwa noma ngaphandle kwezingodo. Kungenzeka ukuthi uke wabona imbewu eluhlaza, eyimifino eluhlaza okwesibhakabhaka etholakalayo endaweni yakho yokudla, kepha imbewu oyisithombo engasetshenziswayo yilokho ozolisebenzisa kule recipe ye-pumpkin egosiwe. Le recipe iphinde isebenzise imbewu ye-squash, kufaka phakathi isikhala esithandekayo se- spaghetti . Engeza imbewu enomsoco othosiwe emgqeni we-trail, uphonse kuma-saladi, noma wenze i-granola enhle. Yiqiniso, nazo ziyanambitheka njengeziphuzo.
Uma usebenzisa ihhavini elishisayo bathatha imizuzu emihlanu noma ngaphezulu ukubhaka, kodwa kuyinkqubo yokusika ithanga nokuhlanza imbewu ethatha isikhathi esithile. Ukuze uthole ukuhlanza okulula, beka imbewu ku-colander bese ugeza, ugubha umcengezi ukuze ukhulule u-pulp. Susa izinhlamvu ze-pulp uphinde uhlanza kabusha imbewu. Bese ubeka imbewu esitokisini sokudla ukuze usomile.
Izithako
- 1 inkomishi imbewu ithanga (unshelled)
- 1 isipuni samafutha omnqumo (okwanele ukugqoka imbewu)
- 1 ithisipuni usawoti
Ukulungiselela
- Hlangisa i-oven ukuya ku-350 F (noma ubone ngezansi ngenqubo ephansi kancane). Vala ishidi lokubhaka ngephepha lesikhumba.
- Gweba imbewu yamathambo ngamafutha omnqumo endishini. Udinga kuphela amafutha okwanele ukuze ungagqoki kahle imbewu; uma kungenjalo, bayoba namafutha. Engeza usawoti bese uphonsa futhi.
- Spread imbewu ngaphandle koqweqwe olulodwa kwi-baking sheet elungiselelwe.
- Bhaka imizuzu emi-3 kuya kwemihlanu, kuze kube yilapho imbewu iqala ukugqama futhi iyakha. (Uma unesikhathi esiningi, ungadla imbewu ngo-250 F ngamaminithi angu-45 kuya ku-60. Lesi sikhathi sokupheka esincane sinikeza ukunambitheka kancane kancane kwe-nutty.)
Izithako zokufakelwa namacebiso wokupheka
Ngenkathi le recipe ilula, ungakwazi ukwengeza amakhambi akho kanye nezinongo ukuze unikeze imbewu yakho yamathambo ezinye pizazz. Hamba kahle ngezinongo ezifana ne-paprika, i-cumin, noma i-garlic. Engeza ubumnandi nge-sinamoni, i-ginger, i-clove, noma i-nutmeg.
Enye indlela yokukhulisa ukunambitheka kwembewu yakho egosiwe ngokubilisa ngamanzi usawoti ngaphambi kokugcoba. Ukwenza lokhu kuvumela ukuthi usawoti ungene ngaphakathi kwegobolondo. Mane nje wengeze imbewu yamatsheni epanini elisezingeni eliphakathi nezipuni ezimbili kuya kwezingu-3 kasawoti (kuye ngokuthi ukuthanda kwakho okuthandayo) kanye nezinkomishi ezimbili zamanzi. Letha emathunjini nokushisa okuphansi ukuze ubambe imizuzu engu-10. Kufanele abheke kancane grey uma eseqedile. Sebenzisa i-strainer ukuze ukhiphe amanzi embewu ngokugcwele futhi ugcobe imbewu yamatsheni usebenzisa iresiphi ngenhla.
Inani leNutrition
Imbewu yempuphu igcwele izakhi. Zizikhulu kakhulu emaminerali amaningi, kuhlanganise i-magnesium, i-zinc, ithusi, i-manganese ne-potassium.
Ziphakeme kakhulu ku-zinc uma uzidla zonke, kuhlanganise negobolondo. Zinezinhlobo eziningi zemifucumfucu , kuhlanganise nama-lignans nama-antioxidants amaningi.