Nutrition Highlights (pakushanda)
Calories - 212
Fati - 10g
Carbs - 23g
Protein - 8g
Nguva Yese 45 min
Prep 20 min , Cook 25 min
Kushumira 12 (1 cheesecake imwe neimwe)
Iyi cheesecake yakasviba yakagadzirwa nekottage cheese inonaka sezvinoita tsika dzakaita nekisiki, asi dzakanaka-IBS. Izvo zviri nyore chaizvo kuita uye inenge yakakwana, yakagadzirirwa-mugove wakachengetedzwa.
Kuti uwane kubwinya kwakanyatsonaka iwe uchada zvokudya zveprotori kana blender. Yuroti isina yogashi inogona kuva yakaoma kuwana; Yakajeka yeGreek yogurt ndiyo imwe nzira yakakodzera mune ino kamukira. Ona kushandiswa kwezvinhu zvakasiyana-siyana uye kushandiswa kunotsanangurwa kunotsanangurwa pasi apa.
Zvimwe
- 1 mukombe lactose-isina yogurt
- 4 ounces pasi-FODMAP cookies
- ½ mukombe wakagadzira maarmonds akazara kana akadimwa
- 3 tablespoons butter
- 2 makapu lactose-isina cottage cheese
- 2 tablespoons cornstarch
- 2/3 mukombe shuga
- 2 mazai makuru
- 2 teaspoons mutsva yakachena yemon
- 2 tablespoons yakachena juisi
- 1 teaspoon vanilla extract
Kugadzirira
- Munenge maawa matatu musati mava kugadzirira kuita muffin, nzvimbo ye yogurt mumusweve yakakonzerwa neketatu che cheesecloth, firiji yefivha, kana mapepa emapepa, uye kubvumira whey kuvhara kusvikira 1/2 mukombe wega yogurt yakasara iripo. Kana iwe ukanyanyisa uye uchinge uchinge uine kamuti kaduku, fambisa zvimwe zve whey kumashure umo zvichidikanwa kuita 1/2 mukombe.
- Preheat oven kusvika 325F. Isa mutsetse une 12-cup muffin tin ne pepa muffin baking liners.
- Mune blender kana purogiramu yezvokudya, mapundu ekiki neamamondi kusvikira zvimedu zvakafanana neyemapuranga e graham yakagadzirwa, anenge 10 mapulisa. Sungunusa bhotela pane simba guru mune microwave-yakachengeteka ndiro, anenge masekondi makumi matatu. Dururirai makumbo mumusanganiswa wakanyunguduka uye musanganise. Isai mapeji maviri emakungu mumudziyo mumwe wemuffin. Dzvinya zviputi pasi neminwe yako pasi pemikombe uye ¼ inch kumusoro kumativi emakona.
- Shamba mu blender kuti ubvise zvimedu uye uome. Kune blender, wedzera kottage cheese, yogurt, uye cornstarch uye kushanda kusvikira yakashata, inenge 1 miniti. Svetera pasi mativi ega uye uwedzere shuga, mazai, zestmon zest, juisi yeanoni uye vanilla mu blender. Nzira yacho kusvikira yakashata, masikati 30 kusvika ku60. Nyora pasi mapande uye nokukurumidzira kutora imwe imwe nguva, masekondi mashanu kusvika ku10.
- Dururirai batter mukoffin makapu kusvika pasi pepamusoro pepamusoro pebhanhire. Kana iwe uine batter yakasara, uidururire mu ramekin yakagadzirwa kuti uite cheesecake yakashata. Bika kusvikira wakagadzika asi usina kusvibiswa, maminetsi makumi maviri nemaviri nemakumi mana. Kana ivo vakanyatsogadzirira kubata, bvisai cheesecake kubva mufini muffin uye muchengeti mufiriji kusvikira makasimba, 1 kusvika 2 maawa. Pamusoro nemichero shoma-FODMAP kana jam.
Kusiyana nekugadziriswa
Cookies nechepasi-FODMAP zvinoshandiswa kazhinji zvinowanzova ne-gluten-isina. Tsvaga mhedziso shomanana yeguten, zvisikwa zvevanilla, kana zvipfeko zvemhuka zvakaitwa kunze kwepamusoro FODMAP zvinotapira; iyo yose kamukira ichazove isina gluten-isinawo.
Kana iwe usingakwanise kuwana yoguro-isina yogurt, shandura 1/2 mukombe munharaunda yechiGiriki yogurt kune yogashi yakakosha mune iri kamukira; imwe chikamu ichichave chiine zvishoma pasi pe 1 gramu ye lactose kuburikidza nekushanda, zvichida kuregererwa nevanhu vazhinji vane IBS.
Nokuda kwekusiyana-siyana kwevhu, siya maarmonds uye kuwedzera kuki kwemao 6.
Kubika uye Kushumira Mazano
Cheesecake inogona kuitwa pasina kamuti. Dururirai batter mu 8 zvakanaka-mafuta 3-5 ounce ramekins. Shumira mumakanda emakanda, sezvo asingakwanisi kubviswa nyore nyore.