I-Avocado Ice Cream enezithako ezi-4 ozofuna ukuyigcina igcwele efrijini lakho

-Delile

• I-Avocado Ice Cream Add-Ins & Flavour:
• I-Avocado Ice Cream Recipe
• Buyekeza kwe-

Thola lokhu: UmMelika ojwayelekile udla amakhilogremu ayi-8 ukwatapheya minyaka yonke, ngokusho koMnyango Wezolimo wase-United States (USDA). Kodwa ukotapheya akuwona nje owesithombo esiphundu esiphundu noma i-chunky guac, njengoba u-Sydney Lappe, M.S., R.D.N., umhleli wokudla okunomsoco ozinze e-St. Louis, eMissouri we-bistroMD, efakazela ngeresiphi yakhe ye-ayisikhilimu kakotapheya ebushelelezi.

Yenziwe ngezithako ezine nje, le iresiphi kamnandi ye-avocado ice cream ipakisha ngaphezu kwengxenye eyodwa kwezintathu ze-avocado enkomishini ngayinye ekhonza uhhafu. Lokho kusho ukuthi ushaya cishe u-4 amagremu we-fiber-friendly fiber kanye nama-gramu ayi-8 wamafutha anempilo enhliziyweni esitsheni esisodwa nje se-dessert efriziwe, ngokusho kwe-USDA. Ngenkathi inani eliphakeme lamafutha ku-ayisikhilimu we-avocado lingakwenza uzibuze ukuthi ngabe kungcono kuwe kune-pint ejwayelekile, yazi ukuthi ama-gram angu-5.5 ala mafutha abizwa nge-monounsaturated. Lolu hlobo lwamafutha lungasiza amazinga aphansi e-cholesterol ye-LDL, engavimba noma ivimbe imithambo yegazi, ngokusho kweNational Institutes of Health. (BTW, akuzona kuphela izinzuzo zezempilo zebhotela, isithelo esiluhlaza - yebo, ukwatapheya uyizithelo.)

Ngendlela efanayo, ukuphakelwa kwale recipe ye-avocado ice cream kunikeza ama-calories ayi-140 - cishe inani elilinganayo nokunikezwa kwe-vanilla ejwayelekile. Ingxenye yalawo makhalori, nokho, iphuma kulawo mafutha alungele wena, ushukela ongangeziwe noma isiraphu yommbila - izithako ezingenamsoco ezivame ukutholakala kumaphayinti ongawathola esitolo.

Ukuqinisekisa ukuthi u-ayisikhilimu wakho kakotapheya unomsoco futhi unokhilimu ngangokunokwenzeka, "khetha ukotapheya ovuthiwe kodwa oqinile, ongenawo amachashaza amaningi noma amabala ansundu esikhumbeni," kusikisela uLappe. Futhi yize ama-avocado ayisithelo, ajwayele ukuntula ubumnandi bemvelo izithelo eziningi ezinikezwayo, uyachaza. Kungakho uLappe ehlanganisa ubhanana oqandisiwe - owengeza lobo bumnandi obudingeka kakhulu - ku-ayisikhilimu wakhe kakotapheya. "Ingxube yalokhu kokubili yenza lo-ayisikhilimu abushelelezi futhi abe nokhilimu ngaphandle kobisi, ushukela owengeziwe, noma ezinye izithako ezingafuneki ezivame ukutholakala ku-ayisikhilimu wendabuko," usho kanje. (Ukusuka ku-froyo kuye ku-gelato, nansi indlela yokukhetha ama-ayisikhilimu anempilo emakethe.)

Yize kuzoba mnandi ngokwanele ngokwakho, ungacabanga ngale iresiphi ka-ayisikhilimu njengesisekelo ongakha phezu kwaso. "Ukuze uthole i-combo eqabulayo neyanelisayo, hlanganisa isipuni samashokholethi amnyama kanye nethonsi noma okokukhipha okungu-mint okuthathu okwenziwe ngoshokoledi," kuphakamisa uLappe. Noma zama enye yezinhlanganisela zokunambitheka kwebhonasi ezingezansi.

I-Avocado Ice Cream Add-Ins & Flavour:

• I-Berry Blast: Hlanganisa 1/2 inkomishi amajikijolo afriziwe.

• I-Creamsicle: Faka izipuni ezi-2 zejusi le-orange elisha.

• Ama-Vibes aseHawaii: Hlanganisa inkomishi engu-1/2 kaphayinaphu omusha noma osethinini ku-ayisikhilimu, bese ufaka isipuni esingu-1 sikakhukhunathi oshukiwe kanye nesipuni esingu-1 samantongomane e-macadamia.

• I-PSL: Hlanganisa i-1/2 indebe yethanga ekheniwe, 1/2 ithisipuni isinamoni, ne-1/2 ithisipuni ye-nutmeg, bese uphezulu nge-1 isipuni samapecans athosiwe.

• Inkawu yeNutty: Hlanganisa izipuni ezi-2 zonke-ibhotela le-nut yemvelo (njengenye yalezi Ziphakethe ze-RX Nut Butter Single-Serving, Buy It, $ 12 for 10, amazon.com), bese phezulu ne-1/2 banana entsha, lisikiwe, no-1 isipuni amakinati aqoshiwe .

  
  

• Amapentshisi noCream: Hlanganisa ku-1/2 indebe yamapentshisi amasha.

Ngaphezu kwalokho, awudingi noma imuphi umshini omuhle wokubhekana nale recipe ye-ayisikhilimu ye-avocado. Noma iyiphi i-blender ejwayelekile noma iprosesa yokudla kufanele iwenze kahle umsebenzi, kepha kuya ngemodeli, kungadingeka ukuthi uklwebhe izinhlangothi kancane noma ukukulungiselele ngamaqoqo amancane. Uma unokusala, kubeke efrijini esitsheni esivalwe ngokuqinile, njenge-Tovolo 1 1/2-Quart Glide-A-Scoop Ice Cream Tub (Buy It, $15, amazon.com), kuze kube kathathu. izinyanga. Okuhlobene: Ingabe Kuyenzeka Ukudla Ukwatapheya Kakhulu?)

Ngenkathi le ayisikhilimu kakotapheya enoshukela imnandi kangangokuba uLappe athi "ngeke ihlale isikhathi eside," khumbula ukuthi i-USDA incoma ukuthi ukhiphe inani lamafutha owasebenzisile ngamaphesenti angama-20 kuye kwangama-35 wama-calories akho ansuku zonke - noma cishe amagremu angama-44 kuye kwangama-78. Ngakho-ke uma uhlela ukuba nesitsha (noma ezintathu) sale ayisikhilimu we-avocado, cabanga ukugcina ukusebenzisa kwakho okunye ukudla okunamafutha (cabanga ngamantongomane, imbewu nezinhlanzi zasolwandle) engqondweni yosuku.

I-Avocado Ice Cream Recipe

Yenza: 8 1/2-cup servings

Izithako

• Ama-avokhado ama-3 avuthiwe

• Ubhanana obu-3 obumaphakathi, buhlutshiwe, buqotshiwe, futhi bufriziwe

• 1 ithisipuni i-vanilla ekhishwe

• I-1/4 indebe yobisi oluthandayo olungenashukela (izinkomo, i-almond, ubisi lwe-cashew), kanye nezipuni eziyi-1-3 njengoba kudingeka

• Ama-sweeteners angazikhethela kanye nezengezo

Imikhombandlela:

1. Sika ukwatapheya phakathi, susa imigodi, futhi ukhuhle inyama edliwayo uyifake ku-processor yokudla noma i-blender.

2. Engeza izingcezu zebhanana eziqandisiwe kanye ne-vanilla extract ku-processor yokudla noma i-blender.

3. Hlanganisa izithako kuze kube yilapho ingxube ibushelelezi. Engeza i-splash yobisi njengoba kudingeka ukuze ufinyelele ukufana kwe-ayisikhilimu. Ungahle udinge ukumisa ukucubungula nokukhuhla imiphetho kanye noma kabili.

4. Uma ubushelelezi, dlulisela ingxube kusuka ku-processor yokudla noma i-blender ibe endishini, bese ugoqa ngokucophelela izengezo ozikhethela, uma uthanda.

5. Thatha isipuni bese ungena ngaphakathi, noma umise kamuva. (Qaphela: Uma selimisiwe, u-ayisikhilimu we-avocado angadinga ukuncibilikiswa cishe imizuzu emihlanu ngaphambi kokuphaka.)

Amaqiniso okunomsoco nge-1/2-cup-service ngayinye eyenziwe ngobisi lwe-vanilla almonds:

Buyekeza kwe-