Ama-Recipes we-Pecan amnandi ngokumangalisayo futhi anempilo

-Delile

• Chevre Stuffed Peppers nge Pecans
• AmaPecans eButtery Cinnamon
• Isobho elimnandi lePecan Fennel
• I-Maple Pecan Popcorn eyenziwe ekhaya
• Iresiphi ye-Pecan Cranberry Stuffed Acorn Squash
• Ushokoledi Chip Pecan Raw Ice Cream
• I-Pecan Pie Engcono Kakhulu
• IPecan Protein Smoothie
• Buyekeza kwe-

Ipakishwe ngamaprotheni, ifayibha, amafutha anempilo enhliziyweni, namavithamini namaminerali angu-19 enza ama-pecans abe ingxenye yokudla kwakho ngalezi zindlela zokupheka ezihlwabusayo kusukela esobho esingalindelekile ukuya kuphayi we-pecan cishe oyingxenye yamakholori namafutha eresiphi yendabuko.

Chevre Stuffed Peppers nge Pecans

Lezi pepper ezifakwe imifino zenza isethulo esihle edilini lesidlo sakusihlwa kodwa kulula ngokwanele ukukwenza ngobusuku beviki.

Khonza: 4

Isikhathi sokuzilungiselela: imizuzu engu-15

Isikhathi sokupheka: imizuzu engu-10-15

Izithako:

Upelepele obomvu o-4 omkhulu obomvu

Ushizi wezimbuzi othambile we-4 oz, njenge-Belle Chevre

Leaves inkomishi basil amaqabunga, chiffonade

1/4 indebe ye-pecans, ethosiwe

1/4 indebe omisiwe wegolide

1 isipuni samafutha omnqumo

usawoti kanye nopelepele omusha

Imikhombandlela:

Hlangisa kuma-degree angama-450. Beka upelepele ebhodini lokusika bese uvula ngalinye ngokwenza uqhekeko ohlangothini olulodwa. Fafaza usawoti kanye nopelepele. Sakaza i-spoonful of cheese ushizi phakathi nendawo. Sabalalisa ngokulinganayo i-basil, ama-pecans, kanye namagilebhisi omisiwe ngaphezulu, ugcine okuncane kokunye ukuhlobisa.

Songa upelepele ngamunye ukuze uvale bese ucindezela ngobumnene. Beka ebhodini lokubhaka elifakwe nge-foil bese ugcoba ngamafutha omnqumo. Bhaka cishe imizuzu eyi-10, kuze kube yilapho ushizi wembuzi ubhavumula. Hlela epuleti ukuze ukhonze, uhlobise nge-basil, ama-pecans namagilebhisi omisiwe.

Amaphuzu okudla okunempilo ngopelepele ohlanganisiwe:

Amakholori: 202

Amafutha: 14g

Amafutha agcwele: 5g

Cholesterol: 13mg

I-Sodium: 231mg

I-Potassium: 127mg

Amakhabhohayidrethi: 12g

Umthambo: 1.8g

Ushukela: 9.3g

Amaprotheni: 6.7g

Iresiphi ngomusa kaTasia Malakasis, Belle Chevre.

Ikhredithi Yesithombe: Stephanie Schamban

AmaPecans eButtery Cinnamon

Khohlwa i-sinamoni roll enamafutha futhi ujabulele lawa mapekani anambitheka. Ama-pecans angenamakhanda amancane nawo anelisa ngaphandle kwecala. Futhi, ayinayo i-gluten-free futhi iphansi i-glycemic.

Khonza: 4

Izithako:

1/2 pounds pecans

Isipuni esingu-1 ghee (ibhotela ecacisiwe) noma uwoyela kakhukhunathi wama-vegans

1/8 isipuni kasawoti waseCeltic noma weHimalaya, noma ngaphezulu ukunambitha

I-1/4 isipuni i-stevia iqabunga elimnandi, noma ngaphezulu ukunambitha

1 isipuni sinamoni

1/4 ithisipuni i-vanilla extract (ngokuzithandela)

Izikhombisi-ndlela

1. Ihhavini elishisayo liye kuma-350 degrees. Roast pecans imizuzu 10 kuya 15, kuye ngobukhulu.

2. Ncibilikisa i-ghee noma amafutha epanini elikhulu ngokwanele ukubamba ama-pecans ngemva kokugazinga.

3. Hlanganisa izithako ezisele bese ubeka eceleni.

4. Phonsa ama-pecans ashisayo asepanini nge-sauce encibilikile bese uvusa ukugqoka.

5. Vumela ukupholisa bese ukhonza okufudumele noma okupholile kancane. Ama-pecans asele esiqandisini.

Amaphuzu okudla okunomsoco nge-ounce ngalinye elisebenzayo:

Amakhalori: 106

Amafutha: 11g

AmaCarbs: 2.8g

Iresiphi ngomusa kaDebbie Johnson, umbhali othengisa kakhulu Zijabulise nge-GF / LG Food incwadi yokupheka.

Isobho elimnandi lePecan Fennel

Leli sobho elimnandi nelincane alinawo ama-vegetarian and gluten-free. Ngaphansi kwamakholori angu-100 ukuphakelwa kungenye yezindlela ezinempilo nezanelisa kakhulu zokujabulela ama-pecans.

Isebenza: 8

Isikhathi sokulungiselela: imizuzu eyi-10

Isikhathi sokupheka: imizuzu eyi-15

Izithako:

2 amakhulu ama-fennel ama-stalk, aqoshiwe

2 wezipuni amafutha omnqumo

2 amalikhi amakhulu, aqoshiwe

1 anyanisi omhlophe omkhulu, oqoshiwe

Isipuni esingu-1amaqabunga ama-oregano amasha, kanye nokunye okwenziwe nge-topping

1/6 isipuni sikasawoti wasolwandle

3 izinkomishi green tea, ukwenziwa

1 isipuni uju

3 izinkomishi fresh isipinashi baby

I-1/2 indebe ye-yogurt yama-Greek engenawo amafutha, kanye nokunye okwenziwe nge-topping

1 isipuni se-orange zest

2 ithisipuni ijusi elisha lewolintshi

1/3 izinkomishi zepecans, umhlabathi

Imikhombandlela: Esikhathini esikhulu se-skillet, susa u-anyanisi omhlophe namafutha omnqumo kuze kube yi-caramelized, cishe imizuzu emihlanu. Faka ifennel namalikhi; pheka imizuzu eyi-10 noma ize ithambe.

Dlulisa ingxube ku-processor yokudla, engeza izithako ezisele. Pulse kuze kube bushelelezi.

Faka isobho ezitsheni zokuphakela. Gcoba ngeyogathi yesiGreki eyengeziwe namaqabunga e-oregano amasha.

Umphumela wokudla ngokuphakela ngakunye:

Amakhalori: 96

Amafutha: 6g

Amaprotheni: 8g

I-Carbohydrate: 13g

Iresiphi ngezilokotho zika-Amie Valpone we-The Healthy Apple.

I-Maple Pecan Popcorn eyenziwe ekhaya

Khohlwa ummbila we-caramel, lesi sidlo esingemnandi kakhulu sigcwele i-fiber, amaprotheni, okusanhlamvu okuphelele, futhi sihlinzeka ngamaphesenti angu-8 we-RDA yensimbi.

Khonza: 1

Isikhathi sokulungiselela: imizuzu emi-5

Isikhathi sokupheka: NA

Izithako:

2-3 izinkomishi popcorn, popped

2 wezipuni 100% isiraphu ye-maple ehlanzekile

¼ indebe pecans, oqoshiwe

Usuku ushukela, ukunambitha (cishe isigamu sesipuni)

Imikhombandlela:

Sabalalisa ngokulinganayo isiraphu ye-maple phezu kwamaphophukhoni. Hlanganisa ama-pecans bese ufafaza ushukela wosuku ukunambitha.

Umphumela wokudla ngokuphakela ngakunye:

Okuqukethwe kwekhalori: 380

Amafutha: 21g

Amafutha agcwele: 2g

I-Cholesterol: 0mg

I-Sodium: 5mg

Amafutha: 48g

Umucu: 6g

Ushukela: 27g

Amaprotheni: 5g

Iresiphi ngezilokotho zika-Rachel Begun, MS, RD.

Iresiphi ye-Pecan Cranberry Stuffed Acorn Squash

Le recipe egxiliwe ye-squash inikeza amaphesenti angu-40 wesabelo sansuku zonke esinconywayo se-vitamin C namaphesenti angu-15 ensimbi. Ngaphezu kwalokho, ukudla ngakunye kuhlukaniswe kahle phakathi kwesigamu se-acorn squash ukuze ungalingeke ukuba udle kakhulu ukugcwaliswa okumnandi.

Khonza: 12

Isikhathi sokulungiselela: imizuzu engama-20

Isikhathi sokupheka: imizuzu engama-40-60

Izithako:

6 u-squash squash noma u-squash omncane wokulahla, uhafu

2 amathisipuni amafutha omnqumo, wokuxubha

Izinkomishi eziyi-1/2 zelayisi elibomvu

1 inkomishi irayisi lasendle

1/3 indebe yamafutha omnqumo

1/3 indebe i-Sherry wine wine

2 wezipuni thyme fresh, usawoti oqoshiwe, ukunambitha

fresh pepper emhlabathini, ukunambitha

1/2 indebe yama-cranberries omisiwe

1/2 indebe pecans, oqoshiwe

Imikhombandlela:

Hlangisa i-ovini iye kuma-degree ayi-400. Khipha ulwelwesi nembewu yesikwashi. Sika ngezansi kwengxenye eyisiyingi eyisiyingi ukuze iqine. Shayela inyama yesikwashi ngamafutha omnqumo. Beka u-squash ohlangothini olunqunywe phansi epanini lokubhaka, hhayi ishidi lekhukhi eliyisicaba. Bhaka cishe imizuzu engama-30 kuya kwengama-40, kuze kuphekwe isikwashi. Maphakathi nokubhaka, engeza amanzi amancane epanini ukuze isikwashi singanamatheli. Beka eceleni kuze kulungiswe ingxube yokufaka. Ungasipheki isikwashi yonke indlela, ngoba okuseleyo kokubhaka kuzokwenziwa ngemuva kokufakwa kokufakwa kusikwashi.

Pheka ama-rices womabili ngokwemiyalo yawo yephakeji. Ngenkathi irayisi lipheka, lungiselela ukugqoka ngokuhlanganisa uwoyela womnqumo, uviniga wewayini, i-thyme. kanye negalikhi. Isizini ngosawoti kanye nopelepele ukunambitha. Esitsheni esikhulu, hlanganisa i-vinaigrette namarayisi afudumele bese uphonsa ukuze ugqoke. Hlanganisa ama-cranberries nama-pecans bese usakaza ngokulinganayo.

Ukusebenzisa i-spoon, gcwalisa u-squash ngokugxusha ukuze uhlanganiswe ngaphezu komugqa we-squash. Beka isikwashi emuva epanini lokubhaka ngokugxila phezulu. Mboza ngocwecwe ubhake eminye imizuzu engama-20, noma kuze kube yilapho isikwashi sinethenda.

Umphumela wokudla ngokuphakela ngakunye:

Amakholori: 330

Amafutha: 11g

Cholesterol: 0mg

I-Sodium: 240mg

AmaCarbs: 55g Fibre: 6g

Ushukela: 4g

Amaprotheni: 6g

Iresiphi yomusa kaRachel Begun, MS, RD.

Ushokoledi Chip Pecan Raw Ice Cream

Wonke umuntu angakujabulela lokhu kuphathwa okuhle kuka-ayisikhilimu! Igcwele amafutha amahle futhi ayinayo i-gluten, ayinalo ubisi, ayinasoya, futhi ayinayo ne-cholesterol.

Isebenza: 6

Isikhathi sokulungiselela: imizuzu eyi-10

Izithako:

4 izinkomishi amanzi ahlungiwe

2 izinkomishi organic pecans

Izindebe ezi-3/4 ezifakiwe

1 ithisipuni i-organic agave nectar (okungakhethwa)

1 ithisipuni i-vanilla ekhishwe

1 inkomishi yobisi ephilayo ngaphandle kwama-chocolate amnyama

Imikhombandlela:

Faka zonke izithako (ngaphandle kwama-Chocolate chips) ku-blender noma iprosesa yokudla. Hlanganisa ngesivinini esikhulu ukuxuba kahle, cishe imizuzu emi-2.

Faka ama-chips woshokholethi ugovuze ngesipuni. Vumela ukupholisa efrijini imizuzu engama-30, bese ufaka efrijini cishe amahora amabili.

Amaphuzu okudla okunempilo ngenkomishi eyodwa ekhonzayo:

Amakholori: 209

Amafutha: 31g

Amafutha agcwele: 31g

Amafutha: 35g

Ushukela: 27g

Amaprotheni: 5.2g

Iresiphi ngomusa kaMark D. Emerson, DC, CCSP.

I-Pecan Pie Engcono Kakhulu

Le iresiphi ye-pecan pie ayisebenzisi isiraphu yommbila noma ibhotela kepha iyanambitheka ngendlela enhle njengeresiphi oyithandayo yemindeni yakho. Yizame-akekho ozokwazi umehluko! Bona ukuthi ucezu olulodwa lwale recipe lunamathela kanjani kolwesiko, izinombolo zizokumangaza!

Khonza: 10

Isikhathi sokuzilungiselela: imizuzu engama-20

Isikhathi sokupheka: imizuzu engama-30 kuya kwengama-40

Izithako:

1 inkomishi ukukhanya ushukela onsundu

1/4 inkomishi ushukela omhlophe

1/4 indebe yamafutha kakhukhunathi

Amaqanda ama-3

1 isipuni sikafulawa wenhloso yonke

1 isipuni 2% ubisi

1 ithisipuni i-vanilla ekhishwe

1 inkomishi yama-pecans aqoshiwe

Imikhombandlela:

1. Hlangisa ihhavini liye kuma-350 degrees F (175 degrees C).

2. Endishini enkulu, shaya amaqanda aze abe namagwebu, bese uxuba amafutha kakhukhunathi. Faka ushukela onsundu, ushukela omhlophe kanye nofulawa; hlanganisa kahle. Okokugcina engeza ubisi, i-vanilla, namantongomane.

3. Thela egobolondweni likaphayi elingavuthiwe elingu-9 intshi. Bhaka kuhhavini osuke usushisa kakade imizuzu engu-10 kuma-degree angama-400, bese wehlisa izinga lokushisa uye kuma-degree angama-350 bese ubhake imizuzu engama-30 kuye kwangama-40, noma uze wenze.

Umphumela wokudla ngokuphakela ngakunye: Amakholori: 342

Amafutha: 20.9g

Amafutha Agcwele: 7.6g

Isodium: 134mg

AmaCarbs: 45g

Ushukela: 35.6g

Amaprotheni: 3.9

Iresiphi ihlonishwa ngu-Chef Justin Keith we-Food 101 e-Atlanta.

IPecan Protein Smoothie

Isiraphu yemephu ye-maple yeBanga B inikeza ukunambitheka okuhle kwemephu yemephu, eqinile kodwa ungasebenzisa uhlobo lwakho oluthandayo. Vele uqiniseke ukuthi awusebenzisi isiraphu yokufakelwa ukugcina le recipe ye-smoothie iphilile!

Khonza: 2

Isikhathi sokulungiselela: imizuzu eyi-10

Izithako:

1 inkomishi yama-pecans aluhlaza, acwiliswe amahora ama-2 noma ngaphezulu

2 izinkomishi zamanzi ahlungiwe

2 ubhanana oqandisiwe

3 amaqabunga amakhulu e-ulethisi waseRoma

Isipuni esingu-1 somhlabathi sinefilakisi

2 wezipuni isiraphu ye-maple emsulwa

2 amathisipuni i-vanilla akhiphe

1/2 isipuni sinamoni

nciza usawoti ongahluziwe

Izikhombisi-ndlela

Beka zonke izithako ku-blender ne-puree kuze kube bushelelezi.

Umphumela wokudla ngokuphakela ngakunye:

Amakhalori: 575

Amafutha: 41g

Amafutha agcwele: 4g

Isodium: 5mg

Amakhalori: 53mg

Umucu: 12g

Amaprotheni: 7g

Iresiphi ngomusa kaSheree Clark, Imfoloko Endleleni.

Buyekeza kwe-