Lawa Mabha Osuku Lwe-Cashew Angabhakwa Enziwa Ngezithako Ezi-3 Kuphela

-Delile

• Amabha we-No-Bake Cashew Date nge-Chocolate Drizzle
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Yeqa imigoqo esithengiwe esitolo bese ukhetha ukuzenzela imigoqo yamandla usebenzisa izithako ezintathu. Angizange ngicabange ukuthi kungenzeka - ikakhulukazi ukwenza amabha anempilo, amnandi - kodwa le recipe iwubufakazi bokuthi ungayenza kalula futhi ngokushesha.

Encwadini yami yakamuva yokupheka, The Best 3-Isithako Cookbook (Buy It, $22, amazon.com), kukhona izindlela zokupheka eziyi-100 ezisebenzisa izithako ezintathu kuphela, okuhlanganisa ukudla kwasekuseni, amasobho, amasaladi, ukudla kwasemini, idina, izinhlangothi, ukudla okulula, nezibiliboco.Udinga kuphela okuyisisekelo se-pantry ezintathu ngaphezu kwezithako ezintathu ezidinga iresiphi ngayinye: usawoti, upelepele omnyama namafutha omnqumo.

Vele, ukudla okulula nokudla okumnandi kuyisigaba engisithandayo kakhulu encwadini yokupheka. Ezikhathini eziningi abantu bathenga le mikhiqizo kodwa ungayenza kalula ngezinto ezimbalwa. Ukukhawulela izithako kushefa imali ebhilidini lakho legrosa futhi konga isikhathi njengoba kungekho kulungiselelwa okuningi. Futhi, ungaqinisekisa ukuthi azikho izithako zokugcwalisa eziyinqaba noma izithasiselo ezikhohlisayo. Yilapho le recipe yamaCashew Date Bars ne-Chocolate Drizzle ingena khona.

Le migoqo yamandla yenziwa ngamasheya, izinsuku, kanye noshokoledi omuncu, futhi isithako ngasinye sidlala indima ebalulekile:

• Ama-cashews aluhlaza: Lamantongomane angafakwanga usawoti ahlinzeka kakhulu ngamafutha angenashukela enempilo. Futhi zingumthombo omuhle kakhulu we-magnesium nethusi nomthombo omuhle kavithamini K, i-iron, i-phosphorus, i-manganese, ne-zinc ngehora elilodwa. Ukwenza i-toast ama-cashews kungeza ukunambitheka futhi kusiza ukwengeza isithako esomile esigcwalisa kahle izinsuku ezinomswakama.
• Amadethi okufakwe kuwo: Usuku olulodwa oluhlanganisiwe lunikeza ama-calories angama-66, ama-carg angu-18g, ushukela wemvelo ongu-16g, ne-2g fiber. Iqukethe namanani amancane we-B-vithamini, i-calcium, i-magnesium, ne-potassium kanye nama-phytochemicals amaningana (izakhi zezitshalo ezisiza ukuvikela nokulwa nezifo) kufaka phakathi ama-anthocyanins, ama-carotenoids, nama-polyphenols. Amadethi asiza ukuhlanganisa imigoqo futhi engeze ubumnandi bemvelo. (Okuhlobene: Izinsuku Ezi-10 Zokupheka Zosuku Olumnandi Lwe-Dessert)
• Ushokoledi omuncu: Kusetshenziswa ama-ounces amabili kashokholethi, okungacabangi kangako ukuthi iresiphi ikhiqiza ama-servings ayisishiyagalombili. Inani elincane likashokoledi lanele nje ukwenza lokhu kunambitha njengokudla. Uma usebenzisa okungenani ushokoledi omnyama ongamaphesenti angu-60, uzothola i-theobromine, i-antioxidant ekhonjiswe ukusiza ukwehlisa ukuvuvukala nokusiza ukwehlisa umfutho wegazi. (Okuningi lapha: Izinzuzo Zobisi vs. Chocolate Emnyama)

Akukhona nje ukuthi la mabha adinga izithako ezintathu kuphela, kodwa futhi awudingi ukuwabhaka, okwenza kube lula nakakhulu ukuwalungiselela. Ukulungele ukuzama? Ukuveza ulwazi olugcwele: Uma usuwenze lawa mabha wamandla enziwe ekhaya, angabhakwa, awusoze wafuna ukuthenga amabha enziwe ngaphambilini futhi. (Futhi zama ukwenza lezi ezinye izithako zokupheka ezi-3 zeSweet Chocolate Bark Enoshukela Nosawoti, i-Almond Oat Energy Bites, neMini Blueberry Muffin Bites.)

Amabha we-No-Bake Cashew Date nge-Chocolate Drizzle

Kwenza: amabha ayi-8

Izithako

• 1 inkomishi cashews eluhlaza, oqoshiwe
• Izinkomishi eziyi-1 1/2 zezinsuku ezifakiwe
• 2 oz okungenani 60% ushokoledi omuncu
• 1/8 tsp usawoti

Imikhombandlela:

1. Esikhathini esincane esikhwameni phezu kokushisa okuphakathi, ama-cashews we-toast kuze kube nsundu kancane, imizuzu engu-3 kuya kwemi-4. Susa ekushiseni bese uvumele kuphole okungenani imizuzu eyi-10.
2. Engeza ama-cashews apholile, izinsuku, nosawoti ku-blender noma iprosesa yokudla. Pulse, skipha phansi izinhlangothi ngesipuni sokhuni ngezikhathi ezithile, kuze kube yilapho ibhetter iyisigaxa esibushelelezi.
3. Layini isitsha sokubhaka ingilazi esiyisikwele esingu-8 intshi ngephepha lesikhumba. Faka isipunu esitsheni esilungisiwe sokubhaka (noma uhlukanise phakathi kwezitsha ezimbili, uma usebenzisa) futhi, usebenzisa iminwe ehlanzekile, yiphonse esitsheni sokubhaka ngisho nangaphezulu. Mboza futhi ufake efrijini kuze kube yilapho imigoqo iqina, okungenani imizuzu engu-15 futhi kufika emahoreni angu-24.
4. Beka ushokoledi esitsheni esiphephile se-microwave nokushisa okuphezulu, uvuselele yonke imizuzwana engama-20, kuze kube yilapho incibilika, cishe umzuzu owodwa.
5. Susa isitsha sokubhaka esiqandisini bese usebenzisa isipuni ukuconsa ushokoledi ngaphezu kwemigoqo. Faka isitsha sokubhaka ubuyele esiqandisini ukusetha ushokoledi, okungenani amahora amabili.
6. Susa ngokucophelela imigoqo ngokukhipha iphepha lesikhumba bese ubeka ebhodini lokusika. Usebenzisa ummese obukhali noma umsiki we-pizza, uthathe imigoqo eyisishiyagalombili bese uyiphaka. Gcina okusele esitsheni esingavaleka esiqandisini izinsuku ezi-5.

I-Copyright Toby Amidor, I-Cookbook Engcono Kakhulu Yesithako Esi-3: Ama-Recipes ayi-100 Asheshayo Nalawo Wonke Umuntu. URobert Rose Books, Okthoba 2020. Isithombe sihlonishwa ngu-Ashley Lima. Wonke Amalungelo Agodliwe.

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