Iresiphi yekhekhe lokudla lesifo sikashukela

-Delile

• Ikhekhe le-Plum ne-oat
• Ikhekhe le-orange ne-alimondi ngokugcwaliswa
• Ukudla ushokoledi brownie

Amaqebelengwane esifo sikashukela akufanele aqukethe ushukela ocwengekile, njengoba simuncwa kalula futhi siholela kuma-spikes kushukela wegazi, okwenza lesi sifo sibe sibi futhi senze ukwelashwa kube nzima. Ngaphezu kwalokho, lolu hlobo lwekhekhe kumele futhi luqukathe inani eliphezulu le-fiber, ngoba lisiza ukubambezela nokulawula ukumuncwa kwama-carbohydrate, okuvumela amazinga kashukela egazini ukuthi ahlale elingana.

Yize zifaneleka kakhulu abantu abanesifo sikashukela, lawa maqebelengwane akufanele adliwe njalo ngoba, noma enesilinganiso esiphansi sama-carbohydrate, angaguqula amazinga kashukela uma edliwa njalo. Ngakho-ke, lezi zokupheka zenzelwe imicimbi ekhethekile kuphela.

Ikhekhe le-Plum ne-oat

Le recipe ayinalo ushukela ocwengekile futhi, ngaphezu kwalokho, inezinhlobo eziningi ze-fiber, oats kanye ne-plum entsha, esiza ukulawula amazinga kashukela egazini. Ngakho-ke, kuyindlela enhle ongayisebenzisa emaphathini wokuzalwa wezingane ezinesifo sikashukela.

Izithako

• Amaqanda ama-2;
• 1 inkomishi kafulawa kakolweni ophelele;
• 1 inkomishi yama-flakes amancanyana asongwe;
• Isipuni esingu-1 semargarini elula;
• 1 inkomishi yobisi olusikiwe;
• 1 inkomishi engajulile ye-sweetener eyimpuphu;
• 1 ithisipuni yempuphu yokubhaka;
• Ama-plums ama-2 amasha.

Imodi yokulungiselela

Shaya ku-mixer, noma i-blender, amaqanda, isiphuzo esinoshukela kanye imajarini, bese uxuba kancane kancane i-oats, ufulawa nobisi. Ngemuva kokuthi inhlama ixutshwe kahle, engeza i-powder yokubhaka kanye nama-plums izingcezu ezincane. Hlanganisa futhi ubeke epanini eligcotshisiwe, ushiye ukupheka kuhhavini cishe ngo-180º cishe imizuzu engama-25.

Ngemuva kokuthi ikhekhe selilungile, ungafafaza i-sinamoni powder, ngoba nayo ilungele isifo sikashukela.

Ikhekhe le-orange ne-alimondi ngokugcwaliswa

Leli khekhe aliqukethe ushukela ocwengekile futhi linenani eliphansi lama-carbohydrate, elinama-gramu ayi-8 kuphela ngocezu, futhi lingasetshenziswa emicimbini yokuzalwa yabantu abaphethwe yisifo sikashukela.

Izithako

• 1 iwolintshi;
• 2 wezipuni zest orange;
• Amaqanda ama-6;
• 250 g kafulawa we-alimondi;
• 1 isipuni se-powder yokubhaka;
• ¼ isipuni sikasawoti
• 4 wezipuni we-sweetener;
• 1 isipuni se-vanilla extract;
• 115 g kakhilimu ushizi;
• 125 ml weyogathi engenalutho engenashukela.

Imodi yokulungiselela

Sika i-orange ibe yizicucu ezi-4 bese ususa imbewu. Bese uyifaka ku-blender bese uyihlanganisa uze uthole inhlanganisela efanayo. Faka amaqanda, ufulawa we-alimondi, imvubelo, iswidi, i-vanilla nosawoti bese ushaya futhi kuze kube konke sekuhlangene kahle. Ekugcineni, hlukanisa ingxube ibe ngamafomu amabili agcotshwe kahle bese ubhaka ku-180º C cishe imizuzu engama-25.

Ukwenza ukugcwaliswa, hlanganisa ushizi kakhilimu neyogathi bese ufaka i-zest ye-orange nesinye isipuni sesiphungumnandi.

Lapho ikhekhe libanda, usike phezulu kwekhekhe ngalinye ukuze ulilinganise ngokwengeziwe futhi uhlanganise izingqimba, ubeke ukugcwaliswa phakathi kongqimba ngalunye lwekhekhe.

Ukudla ushokoledi brownie

Le nguqulo ye-chocolate brownie ethandwayo, ngaphandle kokuthi imnandi, iqukethe ushukela omncane kakhulu, igweme ama-spikes ajwayelekile kashukela wamanye amakhekhe. Ngaphezu kwalokho, njengoba ingenalo ubisi noma ukudla okungenayo i-gluten, ingadliwa futhi ngabantu abanesifo se-celiac noma ukungabekezelelani kwe-lactose.

Izithako

• 75 g we-cocoa powder engenashukela;
• 75 g kafulawa we-buckwheat;
• 75 g kafulawa welayisi onsundu;
• 1 ithisipuni yempuphu yokubhaka;
• 1 ithisipuni ye-xanthan gum
• ¼ isipuni sikasawoti
• 200 g woshokoledi onama-cocoa angaphezu kuka-70%, uthathe izingcezu ezincane;
• 225 g we-agave isiraphu;
• 2 amathisipuni we-vanilla akhiphe;
• 150 g kabhanana ocubuziwe;
• 150 g wejusi le-apula elingenashukela.

Imodi yokulungiselela

Sishisa i-ovini iye ku-180º C bese ulayini ipani eyisikwele ngongqimba omncane webhotela. Bese uhlunga i-cocoa powder, ufulawa, imvubelo, i-xanthan gum kanye nosawoti esitsheni bese uvuselela ukuxuba.

Fudumeza ushokoledi osikiwe ube yizicucu kubhavu wamanzi, kanye ne-agave bese ufaka i-vanilla extract. Beka le ngxube phezu kwezithako ezomile uhlanganise kahle kuze kube bushelelezi.

Ekugcineni, hlanganisa ubhanana nejusi le-apula bese ufaka ingxube epanini. Bhaka kuhhavini cishe imizuzu engama-20 kuya kwengama-30 noma uze ukwazi ukufaka imfoloko ngaphandle kokuyishiya ingcolile.

Bheka le vidiyo elandelayo yokuthi ungakulandela kanjani ukudla okunempilo nokulinganisela kusifo sikashukela: