Isobho se-Butternut Squash egcwele

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 158

Amafutha - 7g

I- Carbs - 23g

Amaprotheni - 4g

Ingqikithi Isikhathi esingama-80
Prep 20 min , Pheka iminithi engama-60
Izinkonzo 8 (1 1/4 izindebe ngayinye)

I-Butternut isikwashi sinomsoco -ocebile futhi sinika le sobho ubuciko obuhle futhi obuhle, ngenkathi uhlala unempilo futhi i-IBS-friendly. Bambisene ngesaladi noma inkukhu eyosiwe ukuze uthole ukudla okuphelele.

Izithako

• 3½ amakhilogremu angu-butternut
• 2 wezipuni amafutha omnqumo
• 2/3 indebe encane elicwengwe imifino ye-scallion (kuphela imifino iphansi-i-FODMAP)
• 2 wezipuni oqoshiwe dill fresh
• Isipuni esine-basil eqoshiwe
• 1 ithisipuni usawoti
• 1/8 isipunipele pepper emhlabathini omusha
• 3 izinkomishi ezincishisiwe-sodium, low-FODMAP inkukhu umhluzi
• 1 indebe ye-lactose
• ½ inkomishi yamakhemikhali omuncu angamakhemikhali (okukhethwa kukho)

Ukulungiselela

1. Hlanganisa i-oven ku-375F bese ugcoba i-baking sheet nge-coating encane yamafutha.
2. I-squash esinqunyiwe-ubuhlakani obude nengxenye bese uphonsa imbewu nge-spoon. Beka izingxenye ze-squash, ohlangothini oluhlanganyelwe phansi, ekhasini lokubhaka. Bhaka kuze kube yithenda-ithenda ezinxenyeni ezinzima kakhulu ze-squash, cishe imizuzu engama-50. Uma epholile ngokwanele ukusingatha, susa isikhumba ngommese obukhali.
3. Esikhunjini esikhulu, amafutha omnqumo okushisa bese ususa ama-scallions ekushiseni okuphakathi kuze kube yilapho befuna, cishe imizuzu engu-7. Engeza i-dill, i-basil, usawoti kanye nopelepele, isikwashi, umhluzi nobisi. Gwema kabili, ikhava uphinde ulethe esimweni sokushisa okuphakathi.

1. Faka phansi i-stick blender phakathi kwesobho bese uyihlanza ekuhambeni okufunayo. Noma, vumela isobho ukuthi lipholile ekushiseni okuphephile futhi lidlulisele kuma-batch kuya ku-blender noma iprosesa yokudla ku-puree. Khonza efudumele noma epholile, unomuthi owodwa wokudliwayo kanye nehlengethwa of ukhilimu omuncu.

Ukuhlukahluka Kwesithako kanye Nokusekela

Sebenzisa amakhilogremu angu-3 we-squash eluhlaza okwesibhakabhakeni, okwenziwe ngaphambili kodwa esikhundleni sesikwashi sonke. Kufanele inikeze izindebe ezingu-6 zesikwashi esiphekiwe.

Izindwangu zomlingana ezilinganayo zingasetshenziswa esikhundleni sobisi lwamahhala e-lactose ukwenza isobho sekhanda singabi mahhala. Ngokuphambene nalokho, isobho se-creamier, ubisi obengeziwe kanye nomhluzi ongaphansi ungasetshenziswa.

Ayikho amakhambi amnandi esandleni? Thumela i-basil futhi usebenzise amathisipuni angu-1 kuya kwangu-2 we-dill omisiwe.

Amathiphu wokupheka nokukhonza

Qaphela ukuthi umhluzi ophansi we-FODMAP unomunye ngaphandle kwegalikhi noma anyanisi. Funda ilebuli yezithako ukuze uthole ukukhetha okufanele.