8 Maphikidwe a Pecan Modabwitsa komanso Athanzi

Zamkati

• Tsabola Wodzaza ndi Chevre ndi Pecans
• Ma Pecans a Buttery
• Msuzi Wokoma wa Pecan Fennel
• Popanga Maple Pecan Popcorn
• Pecan Cranberry Yodzaza Acorn squash Chinsinsi
• Chokoleti Chip Pecan Raw Ice Cream
• Pie Yabwino Kwambiri Kwa Inu
• Pecan Protein Smoothie
• Onaninso za

Odzaza ndi mapuloteni, fiber, mafuta amtima wathanzi, ndi mavitamini 19 ndi mchere zimapangitsa ma pecans gawo la zakudya zanu ndi maphikidwe okomawa kuchokera ku supu yosayembekezereka kupita ku pecan pie yomwe ili ndi theka la zopatsa mphamvu ndi mafuta azikhalidwe.

Tsabola Wodzaza ndi Chevre ndi Pecans

Tsabola wokometsedwera zamasamba amapangira chiwonetsero chabwino pa phwando koma ndizosavuta kupanga sabata limodzi.

Amatumikira: 4

Nthawi yokonzekera: Mphindi 15

Nthawi yophika: 10-15 mphindi

Zosakaniza:

Tsabola wamkulu 4 wofiyira wofiira

4 oz tchizi wofewa wofewa, monga Belle Chevre

¼ masamba a basil a chikho, chiffonade

1/4 chikho pecans, toasted

1/4 chikho zoumba zagolide

Supuni 1 ya maolivi

mchere ndi tsabola watsopano

Mayendedwe:

Preheat mpaka madigiri 450. Ikani tsabola pa bolodula ndipo mutsegule aliyense mwa kudula mbali imodzi. Kuwaza ndi mchere ndi tsabola. Gawani supuni ya supuni ya mbuzi pansi. Mofananamo mugawire basil, pecans, ndi zoumba pamwamba, ndikusungani pang'ono pang'ono kuti azikongoletsa.

Pindani tsabola aliyense kuti mutseke ndikudina mokoma. Ikani pepala lophika lokhala ndi zojambulazo ndikudzaza mafuta. Kuphika kwa mphindi pafupifupi 10, mpaka tchizi mbuzi ikuphulika. Konzani pa mbale kuti mutumikire, zokongoletsa ndi basil, pecans ndi zoumba.

Mapulogalamu azakudya pa tsabola wokometsedwa:

Ma calories: 202

mafuta: 14g

Mafuta okhuta: 5g

Cholesterol: 13 mg

Sodium: 231mg

Potaziyamu: 127mg

Zakudya zopatsa mphamvu: 12g

Ulusi: 1.8g

shuga: 9.3g

Mapuloteni: 6.7g

Chinsinsi chovomerezeka ndi Tasia Malakasis, Belle Chevre.

Chithunzi Pazithunzi: Stephanie Schamban

Ma Pecans a Buttery

Iwalani mpukutu wa sinamoni wamafuta ndikusangalala ndi ma pecans okoma m'malo mwake. Ma pecans opepuka mopepuka amangokhala okhutiritsa popanda kulakwa. Kuphatikiza apo, alibe gluten komanso otsika glycemic.

Amatumikira: 4

Zosakaniza:

1/2 mapaundi pecans

Supuni 1 ghee (mafuta omveka) kapena mafuta a kokonati a vegans

1/8 supuni ya tiyi ya Celtic kapena mchere wa Himalayan, kapena zambiri kuti mulawe

1/4 supuni ya supuni tsamba lokoma stevia, kapena zambiri kuti mulawe

Supuni 1 sinamoni

1/4 supuni ya supuni ya vanila (mwakufuna)

Mayendedwe

1. Kutenthetsa uvuni ku madigiri 350. Kuwotcha ma pecans kwa mphindi 10 mpaka 15, malingana ndi kukula kwake.

2. Sungunulani ghee kapena mafuta mumsuzi waukulu wokwanira kusunga ma pecans mukatha kukazinga.

3. Sakanizani zotsalira zotsalira ndikuziika pambali.

4. Ponyani ma pecans otentha mu poto ndi msuzi wosungunuka ndikuyambitsa kuvala.

5. Lolani kuziziritsa ndikutentha pang'ono kapena utakhazikika. Refrigerate ma pecans otsala.

Zakudya zopatsa thanzi pa ½ ounce potumikira:

Zopatsa mphamvu: 106

Mafuta: 11g

Zakudya: 2.8g

Chinsinsi cha Debbie Johnson, wolemba wogulitsa kwambiri wa Sangalalani ndi GF / LG Food buku lophika.

Msuzi Wokoma wa Pecan Fennel

Msuzi wotsekemera ndi mtedza uwu ndi wamasamba komanso wopanda gluteni. Pansi pa zopatsa mphamvu 100 ndi njira imodzi yathanzi kwambiri komanso yosangalatsa kwambiri yosangalalira ndi pecans.

Amatumikira: 8

Nthawi yokonzekera: Mphindi 10

Nthawi yophika: Mphindi 15

Zosakaniza:

2 mababu akuluakulu a fennel okhala ndi mapesi, odulidwa

Supuni 2 zamafuta

2 leeks zazikulu, akanadulidwa

1 anyezi wamkulu woyera, wodulidwa bwino

Supuni 1 masamba atsopano a oregano, komanso zowonjezera

1/6 supuni ya supuni yamchere yamchere

Makapu atatu wobiriwira wobiriwira

Supuni 1 uchi

3 makapu mwatsopano mwana sipinachi

1/2 chikho chopanda mafuta yogurt yogurt, kuphatikizapo kukwapula

Supuni 1 ya lalanje zest

Supuni 2 mwatsopano lalanje madzi

1/3 chikho pecans, nthaka

Mayendedwe: Mu skillet wamkulu, mwachangu anyezi woyera ndi mafuta a azitona mpaka caramelized, pafupifupi mphindi 5. Onjezerani fennel ndi leeks; kuphika kwa mphindi 10 kapena mpaka zofewa.

Tumizani osakaniza ku pulogalamu ya chakudya, onjezerani zotsalira. Sungani mpaka yosalala.

Thirani supu mu mbale zotumikira. Kongoletsani ndi yogurt yowonjezera yachi Greek ndi masamba atsopano a oregano.

Zakudya zopatsa thanzi pakudya:

Ma calories: 96

Mafuta: 6g

Mapuloteni: 8g

Zakudya Zamadzimadzi: 13g

Chinsinsichi mwachilolezo cha Amie Valpone wa The Healthy Apple.

Popanga Maple Pecan Popcorn

Iwalani chimanga cha caramel, chotupitsa chosakhala chokoma chodzaza ndi fiber, mapuloteni, mbewu zonse, ndipo chimapereka 8% ya RDA yachitsulo.

Amatumikira: 1

Nthawi yokonzekera: Mphindi 5

Nthawi yophika: NA

Zosakaniza:

2-3 makapu a popcorn, odulidwa

Supuni 2 100% ya mapulo oyera

¼ chikho pecans, akanadulidwa

Tsiku shuga, kulawa (pafupifupi theka la supuni)

Mayendedwe:

Mofananamo mugawire madzi a mapulo pamwamba pa mbuluuli. Sakanizani ma pecans ndikuwaza ndi shuga wa deti kuti mulawe.

Zakudya zopatsa thanzi pakudya:

Caloreis: 380

Mafuta: 21g

Mafuta okhuta: 2g

Cholesterol: 0 mg

Sodium: 5mg

Ma carbs: 48g

CHIKWANGWANI: 6g

shuga: 27g

Mapuloteni: 5g

Chinsinsi cha Rachel Begun, MS, RD.

Pecan Cranberry Yodzaza Acorn squash Chinsinsi

Chinsinsi cha sikwashi chodzaza ndi 40 peresenti ya malipiro a tsiku ndi tsiku a vitamini C ndi 15 peresenti ya chitsulo. Kuphatikiza apo, chakudya chilichonse chimagawika bwino mkati mwa theka la sikwashi ya acorn kuti musayesedwe kudya modzaza mokoma.

Amatumikira: 12

Nthawi yokonzekera: Mphindi 20

Nthawi yophika: 40-60 mphindi

Zosakaniza:

6 sikwashi ya acorn kapena sikwashi yaying'ono, yokhala ndi theka

2 supuni ya tiyi ya maolivi, posakaniza

1 1/2 makapu mpunga wofiirira

1 chikho cha mpunga wamtchire

1/3 chikho cha mafuta

1/3 chikho Sherry vinyo wosasa

Supuni 2 mwatsopano thyme, mchere wodulidwa, kulawa

tsabola watsopano, kulawa

1/2 chikho chowuma cranberries

1/2 chikho pecans, chodulidwa

Mayendedwe:

Sakanizani uvuni ku madigiri 400. Sakani nembanemba ndi mbewu za sikwashi. Dulani pansi mozungulira pa theka lililonse la sikwashi kuti likhale lolimba. Sambani nyama ya sikwashi ndi maolivi. Ikani sikwashi yodulidwa mbali mu poto yophika, osati pepala la cookie lathyathyathya. Kuphika kwa mphindi 30-40, mpaka squash yophikidwa pang'ono. Pakadutsa kuphika, onjezerani madzi poto kuti sikwashi isamamatire. Ikani pambali mpaka stuffing osakaniza anakonza. Osaphika sikwashi njira yonse, chifukwa kuphika kotsala kudzachitika pambuyo poti kuwonjezera kwa squash.

Phikani mipunga yonse iwiri malingana ndi malangizo awo phukusi. Pomwe mpunga umaphika, konzani mavalidwe pothira mafuta a azitona, viniga wosasa, thyme. ndi adyo. Nyengo ndi mchere ndi tsabola kuti mulawe. Mu mbale yayikulu, sakanizani vinaigrette ndi mafunde ofunda ndikuponya kuti muvale. Sakanizani mu cranberries ndi pecans ndikugawa mofanana.

Pogwiritsa ntchito supuni, lembani squash ndi choyika kuti chiunjikike pamwamba pa mzere wa sikwashi. Ikani sikwashi kubwerera mu poto yophika ndikumangirira pamwamba. Phimbani ndi zojambulazo ndikuphika kwa mphindi 20, kapena mpaka sikwashi ili yabwino.

Zakudya zopatsa thanzi pakudya:

Zopatsa mphamvu: 330

Mafuta: 11g

Cholesterol: 0 mg

Sodium: 240mg

Ma Carbs: 55g CHIKWANGWANI: 6g

shuga: 4g

Mapuloteni: 6g

Chinsinsi cha Rachel Begun, MS, RD.

Chokoleti Chip Pecan Raw Ice Cream

Aliyense amatha kusangalala ndi mankhwalawa a ayisikilimu! Yodzaza ndi mafuta abwino ndipo alibe gilateni, wopanda mkaka, wopanda soya, komanso wopanda cholesterol.

Amatumikira: 6

Nthawi yokonzekera: Mphindi 10

Zosakaniza:

4 makapu osefedwa madzi

Makapu awiri organic pecans

Chikho cha 3/4 chadulidwa, chodulidwa

Supuni 1 ya tiyi yaiwisi ya agave (zosankha)

Supuni 1 supuni ya vanila

1 chikho organic mkaka wopanda mdima chokoleti tchipisi

Mayendedwe:

Ikani zosakaniza zonse (kupatula chokoleti chips) mu blender kapena purosesa ya chakudya. Sakanizani mofulumira kuti musakanize bwino, kwa mphindi ziwiri.

Onjezerani chokoleti chips ndikugwedeza ndi supuni. Lolani kuti muzizire mufiriji kwa mphindi 30, kenaka ikani mufiriji kwa pafupifupi maola awiri.

Chakudya chopatsa thanzi pa chikho chimodzi chotumikira:

Zopatsa mphamvu: 209

mafuta: 31g

Mafuta okhathamira: 31g

Ma carbs: 35g

Shuga: 27g

Mapuloteni: 5.2g

Chinsinsichi mwachilolezo cha Mark D. Emerson, DC, CCSP.

Pie Yabwino Kwambiri Kwa Inu

Chinsinsi ichi cha pecan pie sichigwiritsa ntchito madzi a chimanga kapena batala koma zimakonda kwambiri monga momwe mabanja anu amawakonda. Yesani-palibe amene angadziwe kusiyana kwake! Onani momwe chidutswa chimodzi cha njirayi chimakhalira pachikhalidwe, manambala adzakudabwitsani!

Katumikira: 10

Nthawi yokonzekera: Mphindi 20

Nthawi yophika: 30 mpaka 40 mphindi

Zosakaniza:

1 chikho kuwala bulauni shuga

1/4 chikho shuga woyera

1/4 chikho cha kokonati mafuta

3 mazira

Supuni 1 ufa wokhala ndi cholinga chonse

Supuni 1 2% mkaka

Supuni 1 supuni ya vanila

1 chikho chodulidwa pecans

Mayendedwe:

1. Chotsani uvuni mpaka madigiri 350 F (175 madigiri C).

2. Mu mbale yayikulu, ikani mazira mpaka thovu, ndikuyambitsa mafuta a kokonati. Onetsetsani shuga wofiirira, shuga woyera ndi ufa; sakanizani bwino. Pomaliza yikani mkaka, vanila, ndi mtedza.

3. Thirani mu chipolopolo cha chitumbuwa cha inchi 9 chosapsa. Kuphika mu uvuni wa preheated kwa mphindi 10 pa madigiri 400, kenaka kuchepetsa kutentha kwa madigiri 350 ndikuphika kwa mphindi 30 mpaka 40, kapena mpaka mutatha.

Zakudya zopatsa thanzi pakudya: Ma calories: 342

mafuta: 20.9g

Mafuta Okhuta: 7.6g

Sodium: 134mg

Ma carbs: 45g

shuga: 35.6g

Mapuloteni: 3.9

Chinsinsi cha Chef Justin Keith wa Food 101 ku Atlanta.

Pecan Protein Smoothie

Madzi a mapulo a Gulu B amapereka kukoma kwabwino, kolimba kwa mapulo koma mutha kugwiritsa ntchito mtundu womwe mumakonda. Onetsetsani kuti simugwiritsa ntchito madzi opangira kuti Chinsinsi cha smoothie chikhale chopatsa thanzi!

Katumikira: 2

Nthawi yokonzekera: Mphindi 10

Zosakaniza:

1 chikho pecans yaiwisi, yothira maola awiri kapena kupitilira apo

Makapu awiri osankhidwa madzi

2 nthochi zozizira

3 masamba akuluakulu a letesi achiroma

Msuzi wa supuni 1 waphulika

Supuni 2 zowonjezera mapulo

Supuni 2 supuni ya vanila

1/2 supuni ya sinamoni

tsinani mchere wosadetsedwa

Mayendedwe

Ikani zinthu zonse mu blender ndi puree mpaka zosalala.

Zakudya zopatsa thanzi pakudya:

Zopatsa mphamvu: 575

Mafuta: 41g

Mafuta okhathamira: 4g

Sodium: 5mg

Kabichi: 53 mg

CHIKWANGWANI: 12g

Mapuloteni: 7g

Chinsinsichi mwachilolezo cha Sheree Clark, Foloko Panjira.

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