Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 107
Amafutha - 7g
I-Carbs - 12g
Amaprotheni - 2g
Isikhathi esiphelele 45 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-35
Izinkonzo 12 (1/4 indebe ngayinye)
Le recipe ye-butternut e-squash tahini dip iyindlela enhle yokufaka imifino yenkathi ibe yinto encane yokudla i-carb wonke umuntu ongakujabulela. Njengoba kufana ne- hummus , lokhu kudilika kusebenzisa i-tahini kepha kwenziwa ngokuyinhloko nge-squad butternut esikhundleni se- chickpeas . Amadethi afaka ubumnandi obuncane bemvelo ukuze agcwalise u-squash, kuyilapho i-coriander, i-ginger, ne-sinamoni enezingxenye ze-spice yokuwa futhi uphuze i-paprika ineza ukunambitheka okune-sweet smoky.
Izithako
- 1 i-squash enkulu e-butternut (ama-2.75 amakhilogremu), ehlutshiwe futhi abe nezinhlamvu zibe yizicucu ezingu-1, imbewu igcinwe
- 3 wezipuni amafutha omnqumo, ahlukaniswe + 1/4 isipuni imbewu squash
- 1 inkomishi amanzi
- 3 wezipuni tahini
- Isipuni esingu-1 ilamula lemon
- 1 i-clove encane encane
- 1 ithisipuni usawoti ososhukela
- 1 ithisipuni emhlabathini coriander
- ¼ isipuni isinkwa somunwe
- ¼ isipuni umhlabathi sinamoni
- I-1/8 isipuni itshisa i-paprika + idayida lembewu ka-squash
- Izinsuku ezimbili eziqoshiwe zakwaMedijool
Ukulungiselela
- Hlanganisa i-oven ukuya ku-325F ukuze uqoqe imbewu ka-squash.
- Hlanganisa u-squash oqoshiwe, u-1 isipuni samafutha omnqumo, namanzi ebhodweni eliphakathi bese uphendulela ukushisa kuya ephakathi.
- Gcoba bese upheka, uvuselela imizuzu yonke emihlanu ukuvimbela ekukhonzeni, imizuzu engaba ngu-20 kuya kwezingu-30 kuze kufike u-sikwashi esithambile ngokuphelele futhi uketshezile amanzi. Uma i-liquid isalokhu ibhodwe ngemva kwemizuzu engu-20, thola isikhathi esisele sokupheka.
- Okwamanje, hlukanisa imbewu kusuka kunoma iyiphi inyama enamahloni futhi uphonsa nge-drizzle yamafutha omnqumo (cishe i-¼ isipuni) kanye nedash of paprika ebhemayo. Spread in a ungqimba ngisho on a aluminium foil bese ubhake kuhhavini preheated imizuzu 25. Beka eceleni futhi usebenzise njengokuhlobisa.
- Uma u-squash upheka, udlulisela ku-processor yokudla bese wengeza amafutha omnqumo asele, i-tahini, ijusi lemon, u-garlic clove, usawoti, i-coriander, i-ginger, i-sinamoni, i-paprika nokubhema nezinsuku. Hlanganisa kuze kube bushelelezi.
- Khonza ekamelweni lokushisa noma u-chilled, uhlotshiswe ngembewu ekhwashini enotshisiwe.
Ukuhlukahluka Kwesithako kanye Nokusekela
Le recipe yenziwe ngosawoti wamaKosher; uma usebenzise usawoti omnandi usawoti noma ufulawa usawoti unciphise inani.
Izinsuku ze-Medjool ziyindlela engcono kakhulu ekunambeni okucwengile noma okugxilisiwe. Kulesi simo, izinsuku zasetshenziselwa esikhundleni se-silika ye-maple, okuyi-sweetener okuya ku-squash yasebusika. Izinsuku zengeza i-potassium, i-magnesium, ne- fibre futhi zisiza ukugcoba.
Le recipe i-vegan njengoba kunjalo kodwa uma ufuna okuthile okunekhilimu, zama ukufaka i-1 indebe engekho fat. Lungisa ukuvumelana ngokuvumelana namanzi noma ijusi elilodwa elengeziwe lemonti njengoba kudingeka.
Ukuze uthole iresiphi efana ne-hummus kanye neprotheyini engeziwe kanye ne-fiber, engeza izinkomishi ezingu-1/2 eziphekwe ama-chickpeas angaphenduliwe ku-blender kanye ne-squash ephekiwe nezithako ezisele.
Amathiphu wokupheka nokukhonza
Lokhu kudilika kukhulu kakhulu nge-pita yonke ye-wheat noma i-crackers egcwele okusanhlamvu, kodwa ngokukhetha okuphansi kwe-carb, sebenzisa imifino eluhlaza noma e-blanched njengesilimo esidliwayo esinamagatsha anamanzi, ikhukhamba, i-sweet pepper bell, noma izaqathe.
Lokhu kudilika nakho kungakhonzwa efudumele njengenhlanhla yemifino ukuhamba ne-entry njengenkukhu ebisiwe noma igoqelwe kwisitshalo semifino efana nelayisi nobhontshisi ukwengeza ezinye izendlalelo zokuvutha nokudala ukufana okunamandla kanye nebhonasi yokuthola imifino eningi ukudla kwakho.