Nutrition Highlights (pakushanda)
Calories - 220
Fati - 6g
Carbs - 36g
Protein - 6g
Nguva Yese 43 min
Prep 30 min , Cook 13 min
Kushumira 6 (2/3 kapu imwe neimwe)
Tora tapioca pudding kubva kune imwe mhuri yaunoda zvikuru kuenda kune imwe nguva inonakidza yekudya nekayi ino. Tapioca pudding inokonzera nyore nyore kugadziriswa kwekudya kweBS-friendly. Lactose mumukaka wenguva dzose ndeye FODMAP, uye kazhinji isingatenderwi nevaya vane IBS. Nenzira yakanaka, mukaka wemhou wehasise husina maitiro unofanana nemukaka wenguva dzose mune mapeji. Uye zvakasiyana nedzimwe nzira dzehuni , dzine protein yakawanda uye calcium, saka hausi kurasikirwa nechinhu mune dhipatimendi rekudya.
Bonus: Iwe unodzidza imwe nzira yekubika purogiramu kana iwe ukaita iyi recipe: kunwisa mazai.
Zvimwe
- 3 mukombe une lactose-isina mukaka wose
- 1/2 mukombe wemaminetsi tapioca
- 1/2 mukombe shuga pamwe nepunikoni imwe, yakakamurwa
- 1/8 teaspoon munyu
- 1/4 teaspoon pasi nutmeg
- 2 mazai makuru
- 1 teaspoon vanilla extract
- 1/4 teaspoon pasi sinamoni
Kugadzirira
- Muchikwama chepakati chinorema, chengetedza pamwe mukaka, tapioca, ½ mukombe we shuga, munyu, uye nutmeg. Uyai musanganiswa kusvika pakuzara kwembirisa pamusoro pepakati-yakanyanya kupisa, zvichikurudzira nguva dzose kudzivirira kupisa. Bvisa musanganiswa kubva pamoto.
- Muchidimbu chemasvikiro, kurova mazai zvakakwana. Wedzera 2 mapupuni emusanganiswa wepudding kune mazai paanenge achivamutsa nokukurumidza. Dzokorora, uwedzere 2 maspuniji e pudding panguva, kusvikira anenge 1/3 yemusanganiswa akawedzerwa mazai. Zvadaro, zvichikurudzira, rondedzerai ikozvino inopisa mazai muvhapeni yekupisa pudding.
- Dzorerai musanganiswa wepudding kune moto wakadzika-pasi uye simbisai kusvikira pudding inosvika pane zvinyoro. Iyo pudding ichave yakawanda zvokuti inogona kuvhara shure kwepuni uye inoramba ichinyanya kubvisa mushure mokunge yabviswa pamoto.
- Ita muvanilla. Gurai pudding muyo makanda akagadzirwa. Dhavhara uye chivhara kwemaawa 4-24.
- Shandisa chikwata chekuvhenekera kumusoro wepamusoro uye chengetedza bhaira.
- Itai mapegi ew chilled pudding pamusana wekusakisa. Muchidimbu chiduku, sanisa sinamoni neyosi yakasara. Fukisa rimwe rameke yepudding ne ½ teaspoon ye shuga yekinamoni. Bira neovheni suo ajar kusvikira shuga iri kutumbuka uye ichitanga kuva nerima, inenge 2 ½ maminiti. Chengetedza zvakanyatsoita kuti uone kuti shuga haina kupisa.
- Kuchengeta pudding kwemaminitsi mashoma vasati vashumira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iyi kamukira inoshanda zvakanaka nemafuta mashoma kana kuti asina mafuta-uyewo, kunyange zvazvo ruvara uye ruvara hazvizove zvakapfuma.
Kubika uye Kushumira Mazano
Ndezvipi zvinowedzera kukakavadzana nekuwedzera mukaka waunopisa ushoma zvishoma mazai panzvimbo pezvose panguva imwe chete? Iyi nzira, inonzi "kutengesa," inopisa mazai zvishoma nezvishoma kuitira kuti mapuroteni muaii vatsvene haatongotauri mumakumbo akafanana-sezvidimbu. Inoita kuti pudding yako igare yakanyarara.
Kuti uwane inshuwarisi yakawanda pamusoro pemaruva uye kupisa, fambisa pudding yako nedenga rakaputika-senga panzvimbo pepuni, uye chengetedza zvinhu zvichifamba pasi pepani apo pudding iri pamusoro pemhepo ye stovetop.
Zvishoma zvakagadzirwa nenyama yakasviba ine unhu unotadza kushambidza uye kunhuhwirira. Tenga zvakasvibiswa zvakasvibiswa zvemiti uye gadzira chete mari yaunoda. Zvose mbeu, kunyange mushure mokunge chikamu chave chave chichigadzirwa, chinoramba chiripo nokusingaperi.