Nutrition Highlights (pakushanda)
Calories - 350
Fati - 30g
Carbs - 14g
Puroteni - 12g
Nguva Yese 22 min
Prep 7 min , Cook 15 min
Kushumira 3 (2 mapunduke ega ega)
Pascake yeG Gluten-haifaniri kunge ichifanira kupa chibayiro. Ichi chikafu chepakake chinoshandisa amamondi kudya uye chinonaka pane chidimbu chemafuta ehupfu hwemhando, uye maruva emuamumondi ane utano uye anowedzera kuwandisa. Kana uri mutsva yekushandisa maarimondi kudya, gara uchiyeuka kuti almond kudya (yakafanana neupfu hwemamondi) inopesana zvishoma kubva kune rimwe boka kusvikira kune imwe, saka iwe unogona kuchinja kuwanda kwemvura yaunoshandisa kuti uwedzere kuwanda kwaunoda .
Inzwa wakasununguka kuwedzera blueberries kana zvimwe zvibereko zvakadai seperesi, pineapple, kana kunyange chocolate chocolate chips kuti uwane ruzivo rwaunoda. Iwe uchaona kuti mascake asina guteni ane bundu rakasiyana, asi zvisati zvaravira zvakanaka zvakadai sekugara kwepakake. Kushandura kune gluten-kusina kukubvumira kuti uchinzwa zviri nani zvishoma nezvekushandisa chimwe chinhu chisina kunyatsogadziriswa. Mubairo zvokudya zvinogutsa zvinokuchengetedza iwe nguva yakareba.
Zvimwe
- 1 cup cup of almond meal
- 2 mazai makuru
- 1/4 kapu yemvura (yeputikake pancakes, unogona kushandisa mvura inopenya)
- 2 tablespoons kokonati mafuta
- 1/4 teaspoon munyu
- 1 tablespoon yakasvibiswa kana yakarova uchi
Kugadzirira
- Muchidimbu chemasvikiro, funganisa pamwe zvishandiso kusvikira zvakanaka zvakabatanidzwa. Shandisa whisk kana kuti foloko kuti uve nechokwadi chokuti vakanyatsobatanidzwa. Rega batter ugare maminetsi mashomanana usati wabika.
- Pheka sezvaunoda mamwe mapakeke, ane zvishomanana kupisa kudarika nguva yakawanda sezvavanenge vanyoroka zvishoma kukurumidza kudarika zvidhinha zvekare. Ndinoda kushandisa pani risina kukonzerwa nekodonti mafuta.
- Shumira nemapurosirasi kana michero itsva.
Zano: Uchacherechedza kuti mapunduke akaitwa neamamondi kudya haafaniri "kubhururuka" pamusoro pechimwechete nenzira yepancake nguva dzose . Saka iwe unofanirwa kutarisa pasi pasi kuti uone kana iine maronda. Zvino inguva yekudzifuratira.
Ndeapi Mafuta Ndiri Kushandisa?
Iwe unogona kushandisa maorivhi mumafuta mazhinji mapeji, asi iyi recipe inoshandisa kokonati mafuta yekunaka kwayo kunonaka. Hakusi chete iyo ine mafuta akanaka mafiro (yakakwirira mumafuta e-monounsaturated), asi ane zvimwe zvinopa utano zvakadai se antioxidants.
Kune rimwe divi, dzimwe nguva, iwe ungasada kufanana kwemafuta omuorivhi muzvokudya zvisina kunaka. Iwe unogonawo kushandisa imwe yepamusoro monounsaturated safflower uye mafuta ezuva-soro munyaya iyi nokuti vane unyanzvi hwematongerwe enyika uye nehupamusoro hwehutsi hwehutu.
Zvimwe Zvokudya Zvokudya Zvokudya Zvishoma
- Mazai: Kuputika, pamusoro pezviri nyore, uye kuputika kunongova chidimbu chechando. Edzai omelets, frittatas, breakfast breakfast, nezvimwe.
- Zviyo: Vamwe vari kunze kwe-rafu marfomu vari kuunza zvinyorwa zvisina-guten, asi zviyo-uye-zvokwadi zviya zvakagadzirwa nefirk, kudya kwemamondi, uye kunyange TVP (textured vegetable protein).
- Usvusvu Bingwa: Mufini, mabhisikiti, chingwa , uye keke zvingwa zvinogona kuitwa neamondi, kudya kwefrix, uye zvimwe zvinokonzerwa ne gluten kana kudya. Uye kune zvokudya zvakawanda zveguten kunze uko ikozvino zvakare.
- Spoonable Dairy Products: Yogurt, kottage cheese, ricotta, uye tofu, kana yakabatanidzwa nemichero, inoita kudya kwekudya zvinogutsa. Uye usaverengera kunze kweproteiniti.
Kuti uwane mamwe mashoko pamusoro pezvokudya zvePaseka, kana kune avo vanorambidza kudya, chengetedza iyi primer pamusoro pekudya kusina-gluten.