I-Recipes zePecan ezimangalisayo kunye neMpilo

Umxholo

• Chevre Stuffed Peppers kunye Pecans
• I-Buttery Cinnamon Pecans
• Isuphu yeFennel eswiti yePecan
• I-Maple Pecan Popcorn yasekhaya
• I-Pecan Cranberry ene-Acorn Squash Recipe
• I-Chocolate Chip Pecan Raw Ice Cream
• Ulunge ngakumbi-kuwe-Pecan Pie
• IPecan Protein Smoothie
• Uphengululo lwe

Ukupakishwa ngeprotein, ifayibha, amafutha asempilweni, kunye neevithamini ezili-19 kunye neeminerali zenza i-pecans ibe yinxalenye yokutya kwakho ngezi zokupheka zimnandi ukusuka kwisuphu engalindelekanga ukuya kwipayi ye-pecan enesiqingatha seekhalori kunye namafutha eresiphi yesiko.

Chevre Stuffed Peppers kunye Pecans

Ezi pepper ezifakwe kwimifuno zenza umboniso omnandi kwisidlo sakusihlwa kodwa kulula ngokwaneleyo ukwenza ngobusuku beveki.

Ikhonza: 4

Ixesha lokuzilungiselela: imizuzu eli-15

Ixesha lokupheka: 10-15 imizuzu

Izithako:

Iipepile ezi-4 ezinkulu ezigcadiweyo ezibomvu

I-4 oz yetshizi yebhokhwe ethambileyo ethambileyo, njenge-Belle Chevre

¼ indebe ye-basil amaqabunga, i-chiffonade

Ikomityi ye-1/4 yeepecans, toasted

1/4 indebe yeerasintyisi zegolide

1 icephe yeoyile ye-olive

ityuwa kunye nepepile entsha

Imikhombandlela:

Ukucwilisa ukuya kuma-450 degrees. Beka iipepper ebhodini lokusika kwaye uvule nganye ngokwenza i-slit kwelinye icala. Nciphisa ityuwa kunye nepelepele. Sasaza icephe letshizi yebhokhwe embindini. Ngokusasaza i-basil, i-pecans, kunye neerinki ngaphezulu, ukugcina encinci nganye ukuze uyihombise.

Songa ipepile nganye ukuvala kwaye ucofe ngobumnene. Beka iphepha lokubhaka elixhonywe ngefoyile kwaye ugcobe ioyile yomnquma. Bhaka malunga nemizuzu eyi-10, de kube ibhokhwe yebhokhwe ibhobho. Cwangcisa kwipleyiti ukukhonza, uhombise nge-basil, pecans kunye neerasentyisi.

Amanqaku esondlo ngepepile egalelweyo:

Iikhalori: 202

Amafutha: 14g

Amafutha agcweleyo: 5g

Icholesterol: 13mg

Isodium: 231mg

Potassium: 127mg

IiCarbohydrate: 12g

Ifayibha: 1.8g

Iswekile: 9.3g

Iiprotheni: 6.7g

Iresiphi ngoncedo lweTasia Malakasis, Belle Chevre.

Ikhredithi yeFoto: Stephanie Schamban

I-Buttery Cinnamon Pecans

Ulibale i-fatty cinnamon roll kwaye ujabulele ezi pecans ezinencasa endaweni yoko. Iipecans ezigalelwe ibhotolo kancinci ziyanelisa ngaphandle kokuba netyala. Ngaphezu koko, abanayo i-gluten-free kunye ne-glycemic ephantsi.

Ikhonza: 4

Izithako:

1/2 iiponti zepecans

1 icephe yeghee (icacise ibhotolo) okanye ioyile yekhokhonathi yevegans

1/8 ithisipuni iCeltic okanye ityuwa ye-Himalayan, okanye ngaphezulu ukungcamla

1/4 ithisipuni yeqabunga elimnandi le-stevia, okanye ngaphezulu ukungcamla

1 icephe lesinamon

I-1/4 ithisipuni i-vanilla extract (ukhetho)

Imikhombandlela

1. I-oven yobushushu iye kuma-350 degrees. Iipasta zokugcoba imizuzu eli-10 ukuya kweli-15, kuxhomekeke kubukhulu.

2. Nyibilikisa i-ghee okanye i-oyile kwipani enkulu ngokwaneleyo ukubamba iipecans emva kokugcadwa.

3. Ukudibanisa kwintsalela yezithako kwaye ubeke bucala.

4. Phosa ipancans ezishushu ezigcadiweyo epanini kunye nesosi enyibilikiweyo kwaye uxhokonxe ukuba unxibe.

5. Yiyeke ipholile kwaye iphakanyiswe kancinane okanye ipholile. Ifriji eseleyo yeepecans.

Amanqaku ezondlo ngeyunci nganye yokukhonza:

Iikhalori: 106

Amafutha: 11g

Iicarbohydrate: 2.8g

Iresiphi ngoncedo lukaDebbie Johnson, umbhali othengisa kakhulu Yonwaba ngeGF / LG Ukutya incwadi yokupheka.

Isuphu yeFennel eswiti yePecan

Isobho esincinci esimnandi kunye nesinutya asiyiyo imifuno kunye ne-gluten-free. Ngaphantsi kweekhalori ezili-100 ukuyikhonza yenye yeendlela ezisempilweni kunye nezonelisa kakhulu ukonwabela iipecans.

Ikhonza: 8

Ixesha lokulungiselela: imizuzu eyi-10

Ixesha lokupheka: imizuzu eyi-15

Izithako:

Iibhalbhu ezi-2 ezinkulu zefennel ezineziqu, zinqunyulwe

2 iipunipoyi zeoli yeoli

2 iilki ezinkulu, ezinqunqiweyo

1 itswele enkulu emhlophe, ecoliweyo

1 isipuni esitsha samagqabi e-oregano, kunye nokunye ukucoca

I-1/6 ithisipuni yetyuwa yolwandle

Iikomityi ezintathu zeti eluhlaza, ezenziweyo

1 icephe lobusi

3 iikomityi ezintsha zesipinatshi

I-1/2 indebe ye-yogurt ye-yogurt engenamafutha, kunye ne-topping

1 ithisipuni i-orange zest

2 ithisipuni yejusi ye-orenji entsha

1/3 indebe yepecans, umhlaba

Imikhombandlela: Kwi-skillet enkulu, songa i-anyanisi emhlophe kunye neoyile yomnquma kude kube yicaramelized, malunga nemizuzu emi-5. Yongeza i-fennel kunye ne-leeks; pheka imizuzu eyi-10 okanye de ithambe.

Dlulisa umxube kwiprosesa yokutya, yongeza izithako ezisele. Pulse kude kube lula.

Galela isuphu kwisitya sokuphakela. Gcoba ngeyogathi eyongezelelweyo yamaGrike kunye namagqabi amatsha e-oregano.

Amanqaku ezondlo ngokusebenza:

Iikhalori: 96

Amafutha: 6g

Iprotheni: 8g

Iicarbohydrate: 13g

Iresiphi ngoncedo luka-Amie Valpone we-Apple Healthy.

I-Maple Pecan Popcorn yasekhaya

Ulibale umbona we-caramel, oku kungamnandi kakhulu kupakishwe ifayibha, iiprotein, ukutya okuziinkozo, kwaye kubonelela ngeepesenti ezi-8 ze-RDA ngentsimbi.

Iinkonzo: 1

Ixesha lokulungiselela: imizuzu emi-5

Ixesha lokupheka: NA

Izithako:

Iikomityi ezi-2-3 zepopcorn, zixutywe

Iipuniwe ezi-2 zeepesenti eziyi-100 zesiraphu emsulwa

¼ iikomityi zepecans, ezinqunqiweyo

Umhla iswekile, ukungcamla (malunga nesiqingatha itispuni)

Imikhombandlela:

Ngokusasaza isiraphu yemephu ngaphezulu kwepopcorn. Hlanganisa kwi-pecans uze ufefe i-sugar date ukunambitha.

Amanqaku ezondlo ngokusebenza:

ICaloreis: 380

Amafutha: 21g

Amafutha ahluthayo: 2g

ICholesterol: 0mg

Isodium: 5mg

IiCarbs: 48g

Ifayibha: 6g

Iswekile: 27g

Iiprotheni: 5g

Iresiphi ngoncedo lukaRachel Begun, MS, RD.

I-Pecan Cranberry ene-Acorn Squash Recipe

Iresiphi yesquash egxunyekweyo ibonelela ngeepesenti ezingama-40 zesibonelelo esinconywayo semihla ngemihla sevithamini C kunye neepesenti ezili-15 zentsimbi. Ngaphezu koko, ukukhonza nganye kwabiwa ngokugqibeleleyo ngaphakathi kwesiqingatha se-squash ye-acorn ukuze ungalingwa kukutya kakhulu ukuzaliswa okumnandi.

Ikhonza: 12

Ixesha lokuzilungiselela: imizuzu engama-20

Ixesha lokupheka: 40-60 imizuzu

Izithako:

6 i-acorn squash okanye i-squash encinci ye-dumpling, isiqingatha

2 iisupuni zeoyile zomnquma, zokuxubha

1 1/2 iikomityi irayisi emdaka

1 ikomityi yerayisi yasendle

I-1/3 indebe yeoyile yomnquma

I-1/3 indebe yeSherry yeviniga

Iipuniwe ezi-2 ze-thyme entsha, ityuwa ecoliweyo, ukungcamla

umhlaba omtsha wepepper, ukunambitha

1/2 indebe ye-cranberries eyomileyo

I-1/2 yekomityi yeepecans, zityunjwe

Imikhombandlela:

Ukuphelisa i-oven ukuya kuma-degrees angama-400. Khupha iimbumba kunye nembewu yesikwashi. Sika umzantsi ongqukuva wesiqingatha ngasinye se squash ukuze somelele. Bhrasha inyama ye squash ngeoli yeoli. Beka i-squash esikwe icala phantsi epanini yokubhaka, kungekhona i-cookie sheet flat. Bhaka malunga nemizuzu engama-30 ukuya kwengama-40, de kube kuphekwe isikwashi. Kwicala lokubhaka, yongeza amanzi kancinci epanini ukuze isikwashi singanamatheli. Beka bucala kude kulungiswe umxube wokufaka. Sukupheka isikwashi yonke indlela, njengoko intsalela yokubhaka iyakwenziwa emva kokuba oku kufakwa kugcwele kwisikwashi.

Zipheke zombini iiarice ngokwemiyalelo yazo yephakheji. Ngelixa irayisi ipheka, lungisa isinxibo ngokudibanisa ioyile yomnquma, iviniga yeviniga, ithyme. kunye negalikhi. Ixesha ngetyuwa kunye nepepper ukunambitha. Kwisitya esikhulu, xuba i-vinaigrette kunye neerices ezifudumeleyo kunye nokuphosa ukuze unxibe. Hlanganisa kwi-cranberries kunye ne-pecans kwaye usasaze ngokulinganayo.

Ukusebenzisa i-spoon, gcwalisa i-squash nge-squash ukuze ifakwe ngaphezu komgca we-squash. Beka i-squash kwakhona kwi-pan yokubhaka kunye necala lokuhlohla phezulu. Gubungela ngefoyile kwaye ubhake eminye imizuzu engama-20, okanye de kube i-squash ithambile.

Amanqaku ezondlo ngokusebenza:

Iikhalori: 330

Amafutha: 11g

Icholesterol: 0mg

Isodium: 240mg

IiCarbs: 55g Ifayibha: 6g

Iswekile: 4g

Iprotheni: 6g

Iresiphi ngoncedo lukaRachel Begun, MS, RD.

I-Chocolate Chip Pecan Raw Ice Cream

Wonke umntu unokuyonwabela le ice cream ilungile kuwe! Ipakishwe ngamafutha alungileyo kwaye ayinayo i-gluten-free, ayinamisi, ayina-soy, kwaye ayina-cholesterol.

Ikhonza: 6

Ixesha lokulungiselela: imizuzu eyi-10

Izithako:

4 iikomityi zamanzi ahluziweyo

Iikomityi ezi-2 zeepecans eziphilayo

Ikomityi ye-3/4

1 ithisipuni ye-agave nectar eluhlaza (ngokuzikhethela)

1 ithisipuni i-vanilla extract

Ikomityi e-1 yobisi yobisi yetshokholethi emnyama emnyama

Imikhombandlela:

Beka zonke izithako (ngaphandle kweetshiphusi zeThokoledi) kwi-blender okanye kwiprosesa yokutya. Hlanganisa ngesantya esiphezulu ukudibanisa kakuhle, malunga nemizuzu emi-2.

Yongeza iitshiphusi zeTshokholethi kwaye uvuthulule ngecephe. Vumela ukupholisa kwifriji kangangemizuzu engama-30, emva koko ubeke efrijini malunga neeyure ezi-2.

Amanqaku esondlo ngekomityi enye ephakwayo:

Iikhalori: 209

Amafutha: 31g

Amafutha ahluthayo: 31g

Iicarbohydrate: 35g

Iswekile: 27g

Iiprotheni: 5.2g

Iresiphi ngoncedo luka-Mark D. Emerson, DC, CCSP.

Ulunge ngakumbi-kuwe-Pecan Pie

I-recipe ye-pecan pie ayisebenzisi isiraphu yengqolowa okanye ibhotela kodwa iyakuthandeka kakuhle njengeyona ndlela oyithandayo yentsapho. Zama-akukho mntu uya kuze awazi umahluko! Jonga ukuba isiqwenga esinye sale recipe sibeka njani ngokwesiko, amanani aya kukumangalisa!

Ikhonza: 10

Ixesha lokuzilungiselela: imizuzu engama-20

Ixesha lokupheka: imizuzu engama-30 ukuya kuma-40

Izithako:

1 ikomityi yeswekile emdaka

1/4 indebe iswekile emhlophe

I-1/4 indebe yeoyile yekhokhonathi

Amaqanda ama-3

Icephe eli-1 lomgubo wenjongo yonke

1 icephe 2% ubisi

1 ithisipuni i-vanilla extract

1 indebe ye-pecans eqoshiwe

Imikhombandlela:

1. Ukucwilisa i-oven ukuya kuma-350 degrees F (175 degrees C).

2. Kwisitya esikhulu, betha amaqanda de abe namagwebu, kwaye ugxobhoze kwioli yekhokhonathi. Hlanganisa iswekile emdaka, iswekile emhlophe kunye nomgubo; xuba kakuhle. Ekugqibeleni yongeza ubisi, i-vanilla, kunye namantongomane.

3. Thela kwiqokobhe lepeyi elingavuthwanga elingu-9 intshi. Bhaka kwi-oven eshushu ngaphambi kwemizuzu eyi-10 kwii-degrees ezingama-400, emva koko unciphise izinga lokushisa ukuya kuma-degrees angama-350 kwaye ubhake imizuzu engama-30 ukuya kwengama-40, okanye ude wenze.

Amanqaku ezondlo ngokusebenza: Iikhalori: 342

Amafutha: 20.9g

Amafutha aGqithisiweyo: 7.6g

Isodium: 134mg

IiCarbs: 45g

Iswekile: 35.6g

Iiprotheni: 3.9

Iresiphi ngoncedo lweChef Justin Keith of Food 101 e-Atlanta.

IPecan Protein Smoothie

Isiraphu yemephu yeBakala B ibonelela ngobumnandi obomeleleyo, obomeleleyo bemephu kodwa ungasebenzisa uhlobo oluthandayo. Qiniseka ukuba awusebenzisi isiraphu eyenziweyo ukugcina le recipe isempilweni!

Ikhonza: 2

Ixesha lokulungiselela: imizuzu eyi-10

Izithako:

1 indebe yeepecans eluhlaza, ifunxwe iiyure ezimbini okanye nangaphezulu

Iikomityi ezi-2 zamanzi acocekileyo

Iibhanana ezi-2 ezibandisiweyo

3 amagqabi amakhulu e-lettuce yaseRoma

1 icephe yomhlaba umhlaba weflakisi

Iicephe ezi-2 isiraphu ye-maple ecocekileyo

2 iisupuni zevanilla ezicatshulweyo

1/2 ithisipuni isinamon

ityuwa engacocwanga

Imikhombandlela

Beka zonke izithako kwi-blender kunye ne-puree kude kube lula.

Amanqaku ezondlo ngokusebenza:

Iikhalori: 575

Amafutha: 41g

Amafutha ahluthayo: 4g

Isodium: 5mg

Iikhabhoni: 53mg

Ifayibha: 12g

Iiprotheni: 7g

Iresiphi ngoncedo lukaSheree Clark, Ifolokhwe endleleni.

Uphengululo lwe