Ungayenza Kanjani I-Jam Iphile Ngembewu yeChia

-Delile

• Buyekeza kwe-

Ngiyawuthanda umqondo wokwenza ujamu owenziwe ekhaya, kepha ngiyakuzonda ukukhiqizwa okungcolile. Izimbiza zojamu ezihlanzwayo, i-pectin, namanani amakhulu kashukela owengeziwe. Ingabe isithelo asimnandi ngokwanele? Ngokujabulisayo, ngokuthandwa kwembewu ye-chia, manje sekunendlela elula futhi enomsoco. Kwethulwa i-chia jam.

Imbewu ye-Chia isidumile kuma-vegan puddings ngenxa yezakhiwo zayo eziyingqayizivele ze-jelling (bona lezi zokupheka ezisheshayo nezilula ze-chia), kodwa futhi zenza ujamu omangalisayo ngesizathu esifanayo. Uma uwafaka oketshezini (noma kulokhu, isithelo esihlanjululwe), imbewu encane iqhakaza ibe uphudingi oshubile we-gelatinized, olungele ukwenza ojamu obukhulu, obusakazekayo ngaphandle kwawo wonke ushukela owengeziwe. Ngaphandle kwezakhiwo zabo ezisebenzayo, ziphinde zibe namandla okudla okunomsoco. Imbewu ye-Chia igcwele i-satiating fiber-i-ounce elilodwa nje ihambisa amagremu ayi-11. Baphinde banyakazise amagremu angu-5 wamafutha e-omega-3 namagremu angu-4 weprotheyini nge-ounce, okubenza babe isiqalo esihle sosuku lwakho.

Le jam ka-Cherry Strawberry yemizuzu engama-20 evela e-Abbey's Kitchen imnandi ku-toast yasekuseni, kepha amathuba awapheli. Sithanda ukuyendlalela kule PB&J protein pudding parfait, ukugcoba ama-pancake ngayo, ukuyijikijela ku-oats, noma ukwenza lezi zinkomishi ze-PB&J zikashokoledi.

okusamathundulukaijikijoloI-Chia Jam

Izithako

• 1 1/2 izinkomishi ezifakwe ama-cherry amnyama (fresh noma efriziwe)
• Izinkomishi eziyi-1/2 ezisikiwe ama-strawberry (amasha noma afriziwe)
• 2 wezipuniijusi kalamula (noma ukunambitha)
• 2 amathisipuni Maple isiraphu (noma ukunambitha)
• Izipuni eziyi-3 zembewu ye-chia

Izikhombisi-ndlela

1. Epanini, fudumeza ama-cherries nama-strawberries aze aqale ukubhamuza futhi abe ne-syrupy. Uma usuthambe kakhulu, uwafake nge-masher yamazambane kuze kube yilapho ingxube iyi-jammy, ikhululekile, futhi inezicucu zezithelo ezithile ezibonakalayo kuyo.
2. Faka ijusi kalamula kanye nesiraphu ye-maple, futhi unambitha. Lungisa isiraphu kalamula nemephu kuye ngobumnandi bezithelo zakho.
3. Susa ingxube emlilweni, uyidlulisele esitsheni bese ufaka imbewu ye-chia. Vumela ingxube ukuthi imise okungenani imizuzu engu-20, noma ize ishube. Zithokozise ngokushesha, noma upake izinto zakho efrijini ukuze uzisebenzise isonto lonke.

Buyekeza kwe-