Nutrition Highlights (pakushanda)
Maoriro - 215
Fati - 9g
Carbs - 29g
Protein - 7g
Nguva Yese 115 min
Prep 70 min , Cook 45 min
Kushumira 6 (1 rakaputika crepe imwe neimwe)
Pane zvikonzero zvakanaka zvekuunganidza zvizere mumoyo mako-kudya kwakanaka. Vanove vakapfuma mu-suluble fiber uye mapuroteni kupfuura avo vakanatswa navo uye zvidzidzo zvinoratidza kuti dzinoderedza ngozi yechirwere, chirwere chechirwere cheshuga, chirwere chemwoyo, high cholesterol, zvirwere zvinopisa, uye zvinokwanisa kukubatsira iwe kuramba uine uremu.
Tanga kuzadza pane yako yakakurudzirwa katatu kusvika kushanu servings chinhu chekutanga mangwanani. Iri kamukira yekasika inoshandisa buckwheat, zviyo zvose nezita rinonyengedza. Buckwheat "groats" inongova mbeu dzine utachiona hwakawanda huzere nezvakawanda zvesimbi, magnesium, uye potassium, pakati pemamwe mishonga.
Nhamba yavo inonaka inoita kuti tive nemafuta akanaka kuti tiri kuenzanisa nekatoriko yakashata yakasanganiswa, nzira yakanakisisa yokudarika Nutella uye kuwedzera antioxidants, fiber, uye potassium pane. Uine micheka shoma shorabheri uye maamondi akaoma uchange uine chikafu chakakodzerwa nekaseti, zvakare.
Zvimwe
- 3/4 furawa yeghakkwheat
- 1/4 mukombe wose upfu hwegorosi
- 1/4 teaspoon munyu
- 2 mazai makuru
- 2 tablespoons oiri yemafuta
- 1/2 teaspoon vanilla extract
- 1/2 mukombe wakaderera mukaka wemafuta
- 1 cup cup
- 2 tablespoons uchi (zvichida)
- 2 mashizha ebheji, mashed
- 1/2 teaspoon unsweetened cocoa powder
- 1 small avocado, mashed (optional)
- 8 guru strawberries, yakatswa
- 4 mahwisi mana akadonhwa maarondi
Kugadzirira
1. Gadzirai pamwe chete hupfu hweghakheheat, upfu hwose hwegorosi, munyu, mazai, mafuta ezvemichizha, vanilla yakabudiswa, mukaka, mvura, uye uchi, kuve nechokwadi kuti hakuna zvinyorwa. Iwe unogona kuita izvi mu blender kana uchida.
2. Bvisa batter mufiriji kweawa. Kana iwe usina nguva iwe unogona kutsika danho iri, asi rinoita kuti zviri nani kugadzirwa kwekupedzisira.
3. Kana batter yako yakagadzirira, zvinyatsovhara pani huru, isina kudzika nekubika kubika uye kupisa pamusoro pemoto wakaoma.
Itai uye mushure mokunge mushure ma 3/4 mukombe wekutengesa (kana uri kushandisa pani huru) kana nezve 1/2 cup batter (kana uri kushandisa pani duku). Zvidururire muhari, uchiipararira kusvika mudenderedzwa. Usakanganiswa kana wako wekutanga asina kukwana-inowanzoita kunge imwechete kuedza.
4. Koka chikapu kweinenge miniti nehafu, kusvikira mitsara ichikanda zvishoma. Gadzira iyo nechepamucheto we spatula uye zvigunwe zvako uye flip, kubika kwehafu yemaminiti kune rumwe rutivi.
5. Gadzira chikafu chakabikwa muplate kuti uchitonhorera uchikwira chikamu chinotevera mupani.
6. Apo chidimbu chinotevera chiri kubika, funganisa pamwe bhanki yakashamba uye poda yecocoa mupararira.
7. Kana zvipfeko zvako zvikabika uye zvakanyoroveswa, tambanudza tete rakasanganiswa bhanana. Vhura muhafu uye kuparadzira imwe imwe nhete yakateteka pamusoro pehafu. Kutanga pahafu yakaderera, peta chikamu chechitatu, uye chimwe chikamu chechitatu, uye pakupedzisira chechitatu chekupedzisira kusvika kumativi akaungana.
8. Zvishongo nematavi machena zvakasvibiswa, shandisa maamondi akachekwa, uye unakidzwe.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe hauzovi nemaprotheni akawanda uye calcium, asi iwe unogona kushandisa nyore mukaka unogona kunge wakaita samarmond kana soy mukaka panzvimbo yemukaka wakaora mafuta. Tumira uchi uchida kana ukasarudza zvakasiyana-siyana.
Nokuda kwekupararira, iyo avocado inokonzerwa nokuti inokweretesa kuoma kwakanyanya kusvika pakuzadzwa, asi inowedzera kuwedzera. Iwe unogona kuwedzera pamusoro pezvaunofarira. Kushandisa iyo kuchapa kushumira kwemafuta-ane utano hwakanaka hwemafuta, anoratidzwa kubatsira kubhadhara yako "yakanaka" uye "yakaipa" cholesterol.
Nyama dzakawanda dzinopa hutano hwemwoyo-yehutano, zvichibva pakuzadza kwavo fiber, mafuta akaenzana, kana kuti micronutrient profile (vitamin E yakaratidza kuti inopesana nekuvhiringidza uye kudzivirira kupisa kunowanikwa mumishonga yako). Kana iwe usati uri fan of almonds, shandura iwo kwa walnuts, somuenzaniso.
Kubika uye Kushumira Mazano
Iwe unogona kugadzira furawa yako yeghakkwheat kana iwe une purogiramu yakanaka yekudya. Chengetedzei pfuti imwe yekapu yekombe yezvokudya zvakakwana zvebhakwheat kuti uwane muchepe.
Hupfu yegakkwheat inokonzera hupfu hunorema, ndicho chikonzero kuwedzera mvura kunenge kuchidikanwa. Ita chokwadi chekusimudzira batter zvakanaka usati waita chikamu.
Kuva nekutambudzika kupararira chinhuhwu kuva mundiro yakakwana? Nheyo iyi mapundu maviri-iva nechokwadi chekuti pan yako haisi mafuta oiri uye haisi kupisa.
Kana mukanyiwa uchingomuka uye unorega kupararira pakarepo iwe uchidururira, pani yako haisi kutonhora kwakakodzera. Itai kuti ifare kana kuti ichitendere pasi pasi pemvura inotonhora kwemaminitsi mashoma.
Kubata uye kuisa zvipfeko zvinokonzera kunakidzwa kwekupa mharidzo, asi ivo vakashanda zvakanaka vakashongedzwa. Tevera matanho akafanana-kupararira kuzadza, kuronga sitirobheni nemaarumondi kudarika hafu ye crepe, uye peta imwe hafu.
Cherechedza kuti iyi kemichesi inobereka 6 crepes makuru. Zvichienderana nehukuru hwepani yako, unogona kuguma nezvimwe.